[Music] [Music] so it's um actually this is what i'm gonna do make sure i'll have the exact measurement so i'll wait everything so i know people they um what they call it they know by size or whatever by eyes but i have to measure everything so today my meal will be like 10 ounce of chicken so i'm gonna measure that for me as a diet now we're not gaining we have to maintain what we've got now so there is no gain for me but i think um for a gaining muscle yes you need to eat
probably a little bit more than that but it's um i think it's it's it's for me it's not gaining the moon like i said it's a game to maintain what i've got so this is this is what i'm gonna have and also i'm gonna have today i've got a cup of rice [Music] this is about like double rice quick rice yeah 10 minutes like 10 minutes boiled quick rice so normally i have my cooker at home and everything but here i'll have a little bit of milk uh salt and i'll have a little bit of
just flavor at the moment i'm eating six meals so one of them is a shake which is uh way hd and um i'll have like egg whites in the morning 12 egg whites and one cup of oats and then i'll have 10 ounces of beef with the same one rice and i'll have a chicken with rice and then the meals actually the last meals will be like chicken again with a sweet potato and the last one again we'll have beef with a sweet potato so sweet potato would be like less it'd be like seven seven
ounce so this is um this is exactly six meals while i'm having my protein which is the um here we go just the h way protein this is this flavor man strawberry cheesecake i love it it's a new one this i haven't had before but man it's like i'm having a cheesecake really like it's really lovely so i have this after training straight away with my glue to me and then hour after that like what we're doing now this is my meal well to be honest it's um for like the meal i prefer always i
prefer the meal before my workout it's beef i really prefer that and i see that it works with me and it's got like a little creatine in there whatever so it's i feel i feel really more stronger get a really good pump when i have like uh beef before training and all all the time i give like an hour an hour like um before the workout so i'll have my meal and then i'll rest for an hour and then i'll start my meal i'll start my training so um an hour will be good enough yeah
be good enough and then it depends like what i said i mean if if you are like an off season whatever this is for me beef is good but if you are like on see like on prep it could change it could change depends depends how you look it depends how far your condition and everything so um yeah it depends how do you look but i prefer beef to fast track you must grow it is to be honest we don't as a bodybuilders we don't have that big difference but it is like in the list
we have i'll say salmon salmon is it's really one of the that meals that it does really it does really help and it is quick to digest but it is it is salmon it's one of the the good ones i like um white white fish it is good and the good thing is you see with them with the youngsters there's a lot of like they're having problems for gaining weight um because when they say have a chicken breast you don't have to really stick to chicken breast if you don't gain him so if you're not
gaining which is you need to have salmon beef and you could mix your chicken breasts with thai like for example you haven't had 200 grams you could have 100 grams of chicken breast 100 grams of thais the sixer size and all them before gaining it's then always you do with your maximum uh set with your maximum set for example your maximum on chest you're lifting like 100 kilo or 100 whatever 100 pound whatever is your maximum that's when you count your sets you do three sets of that and the reps between i wouldn't say less
than eight eight to twelve these kind of not less than that if you're doing less than eight that mean they have the weight is heavy for you and in the snow and then you you do three sets uh so you're pushing as much as blood into your muscle and that's that's when you grow i mean sometimes beginners like you'll say oh we can't start with supplements straight away no you can you can't start with supplements right away it's i mean supplement it definitely helps you which is whey protein whey protein amino acids the bca amino
acids glutamine and creatine this is the four basic uh really you need this kind of supplement this is not just for the beginners but to be honest for general but beginners yes you need that and generally like the undone when you bigger so you need a lot more of other kind of supplement for example like for me now um because i'm getting like a condition i take my uh cla with carnitine that's every morning before my cla with the carnitine before my cardio every morning i have to have that so and then glutamine and the
bca uh by training and sometimes i wake up first thing in the morning i have glutamine it's i need the glutamine now more than any time as for the recovery for the muscle tissue so i always i always have that for the beginnings like what i said the four things whey whey protein pc amino acids glutamine and creatine now the chicken is done now like i said now chicken rice and the chicken is nearly done so looks nice after my bca i like the cherry flavors really i like it really [Music] nice hmm all right
this tastes nice see the good thing is when you have your food fresh it's tasty but when you have a like cold and packed and everything that's when the diet it would be pouring it's really like really hard when it's fresh so that's the good things when you camp you come here train home sit here you don't go nowhere and i think this is why what's gonna make different this year so it's gonna be different this year [Music] what are you doing [Music] so what what you need to do diet [Music] look your belly you're
really big oh my god you have to eat like me diet yeah yum you want it from here they really like they never been but i hope the plan is supposed to come and watch me this olympia that has a broadly bro they haven't seen me but um they want to come to america because you know america everybody's like they're talking about america and everything and i go nearly every year i come here every year where are you going america especially my daughter you're lucky you this is not fair you go and we not go
so and i think when you make it you make it big successful you have a family you have you have a good life very good life from bodybuilding i mean i started as a young kid and i started like with nothing but luckily i started with a good coach so direct me straight away not russian so i have all the viewers winning shows doing well i had my family kids so that's what you need to find the good coach that looks after you during your career of bodybuilding and what's after so you have to have
a knowledge so don't rush things up and make sure you do it well and you ask you need to ask a lot of people so at least you know you don't go just one coach and you give yourself to him and then you don't no no no ask few people and then when you go someone you decided to do something at least you have an information so you wouldn't say you blank so more information and then you know and read read about stuff and everything so it's um it's all about coaching especially the beginners especially
beginners [Music] do i like this this is like normally when you have enough like with the soft drink the other soft drinks the bca8 works really well especially when you have a like ico it's nice and i feel good on it really good on it i think it helps even digest the food yeah yeah i think it does really and i i eat especially when i drink with that and feel it i love you hungry quick yeah i don't know i don't know because i'm not like a doctor whatever but this is what i feel
especially when i drink that i feel it and that's what they say like amino acids helps digest food in your system so it does it does work and tastes great so you don't have the gas from the you know the diet coke and all the gassy drinks and i think it's more more healthier but sometimes you need change so okay two more meals to go head over to the bbi youtube channel subscribe now
