– What’s up, everyone? Welcome to another vlog. Today I’m driving you
guys to the grocery store. I’m gonna show you what
I eat for the week. Alright, so I got my
grocery list right here. Now, if you remember in that last vlog, A Whole Day of Eating vlog, I said, what I eat is relative to
what I train for the day so there’s normally three scenarios and that’s heavy lifting with low reps and that’s gonna be a heavy carb day. I normally have fat burning days, which is really light on
the carbs, no carbs at all, and then I have those
regular workout days, which are half carbs. So today I’m gonna be
showing you all my proteins, all my carbs, and how I
basically break it down, my whole grocery list for
the week, so let’s get to it. Alright, so let’s take a
look at the shopping list. We have our proteins right here. We have our carbs. And then we have the little extras, the things I like to eat when
I’m done with my main meal. Veggies. Turkey Bacon. Let’s go! Alright, guys, we’re back at the office and let’s take a look
at this receipt here. We spent a total of $116 on
all the food that we have here. So let’s break it down real quick. So for a whole entire week,
you’re spending about $16 a day with what I’ve got right here. And that’s a total of seven days. So let me break down
what I have for you guys. I’ve got the shopping list here. We broke it down into proteins and carbs. Now for the proteins,
we have ground turkey. Where’s that at, right here. We have chicken breast. We have shrimp. We have salmon in here and we’ve got some
turkey bacon right there. Oh, and of course, we’ve got
them eggs, free-range eggs. And for the carbs, we
have broccoli over here, asparagus, onions, quinoa, and spinach. And we got the beans right over here. Got the black beans and garbanzo beans. So these ingredients right here
is what I’m gonna be eating for the rest of the week and of course, when I’m done eating my main
meals, I have my snacks, which is Greek yogurt,
jello, bananas, grapes, and some raspberries that I like to put into the Greek Yogurt. So I’m gonna show you guys
how I break all of this down. So now every single day that
I’m eating, like I said before, it’s gonna be relative to
what I’m training that day. So when I’m training, I normally
have a heavy lifting day or something that takes
a big overload on my body that I can only do four to five reps of. I’m gonna be eating a
lot of carbs that day so I’m gonna be carb
cycling throughout this week so that’s gonna be my main carb day, because I need all those
carbs to be able to lift and give me all that energy
to push as hard as I can. So for those days that I’m
gonna be eating a lot of carbs, I’ll be choosing something from here. Maybe I’ll be using black beans, broccoli, quinoa, onions, and then I
will choose one of my meats over here, whether it would
be ground turkey and eggs. I would normally have
about four to five eggs, something like that. And this would be one of my meals. Of course, I wouldn’t eat
this whole onion right here, but this is just an example. Really, you can use any
combination of carbs over here and any combination of proteins over here and as long as you have a
good amount of carbs in there, that’s what’s gonna be used
as fuel for your workout. So another day I would be doing high intensity fat burning workouts, trying to burn as much fat as possible. Well, those days I wouldn’t
really be eating any carbs at all, because I’m trying to
burn as much fat as possible so I want to use my fat storage cells, the fat that’s already in
my body, to use as fuel so I can burn that off. And then after I’m done
training, I would eat a meal that would consist of mainly
protein, not a lot of carbs, really next to nothing. So it would look something like this. Maybe I would have spinach and chicken. Now of course, there’s
still carbs in the spinach, but there’s very low carbs. If you want to add some
shrimp with it and the eggs, there’s another meal right there. And then it all depends, of course, what seasoning you’re using, what sauces you’re using with this, of course, you don’t want
to go crazy on the sauces, because there’s a lot of calories. There’s a lot of sugar in that, as well. Personally, I just use salt and pepper. I try to use the least amount of oil. I use vegetable oil, something
like that, peanut oil and a little bit of it. So that’s what a meal
would look like for me if I’m doing a no carb day. And then if I was gonna do half the carbs, well, I would do something
like this for one of the meals. And for my next meal, I would
definitely have more carbs in there, so maybe something
like chicken, broccoli, shrimp, salmon, and asparagus, with the onions and broccoli and spinach. I mean, maybe add some
beans in there, as well. The point is, is that I’m
adding more carbs to this meal and the last meal that I had before was very, very little
carbs, next to nothing. And as you can see, I’m
not loading up on carbs, because this isn’t one
of my main carb days. I’m only having half carbs, so I’m still keeping it kind of minimal. And remember, guys, your caloric intake, that means how many calories
you actually consume per day also plays a huge role in this. So if your natural caloric intake is 2,000 and you’re trying to lose weight, well then having a deficit, being under that 2,000
line is gonna help you. And if you’re trying to gain weight, then you should be
having a caloric surplus. You should be having more than your recommended caloric intake. So if that’s 2,000, you’d be having more than 2,000 calories per day. Although that’s not entirely necessary. I’m constantly on a caloric deficit myself and I’m still slowly gaining
and building lean muscle. So if you want to build lean muscle, then you should be at that line. Even if you’re a little
bit under that line and you’re still on a caloric deficit, you will still be able to gain muscle. It’s gonna be a whole lot harder. It’s gonna be a lot easier if
you’re on a caloric surplus, but you can still do it,
because that’s what I do. If you’re eating healthy, you have a smart and
structured workout plan and calculating your caloric intake, you’re doing the right thing. So these are the meals for today. If you guys have any other
questions, of course, comment down below if I haven’t already
answered that question, but it’s gonna be a combination of one of these carbs right here and one of these proteins over here and I’ll go ahead and put
that grocery list down in the video description below
so you guys can go ahead, check out those proteins,
check out those carbs. And you guys can go ahead
and shop it yourself. So aside from this, if I’m still hungry, these are the things that
are normally my go-tos, Greek yogurt, has casein in it, which is a slow releasing protein. It’s great if you’re
still hungry at night, because it’s gonna be slow
releasing while you sleep. I normally put some
fruits in there with that, just like that. So this is a combo. Eating a banana, just
like that, eating jello, jello is super low in calories. One of these things is only 10 calories and you can get the sugar free ones. And some grapes, right here, perfect for eating snacks in moderation. Of course, guys, you have
to keep in mind moderation for everything right here. Don’t eat this whole packet of
jello right here in one take. I mean, it’s still probably only gonna be 40 calories, but still
it’s not a good idea. Alright, so here it is guys. This is the food for the week. If you have any other questions, don’t be afraid to leave them down in the comments section below. I’m gonna try to answer as many as I can. For now, I’m gonna go get some cardio done at the skate park. Maybe we’ll do a little
tattoo story or something. Alright, check it out, peace. (dramatic music) Alright, we’re here. Lot 11 Skate Park. One of my go-to parks here
in Miami under the I-95. Alright, so we’re gonna get
a little cardio session in. This is, for me, the funnest
way to get hours of cardio in there and honestly,
I’ve never done anything that makes me sweat as much
and makes me sweat as fast. So if you guys find cardio super boring, just find something that’s
fun to do and active and get that cardio in. So let’s go skate a little bit. (dramatic music) I got my knuckles tattooed
when I was 18 years old. When I was 18, my world, my whole life was completely different. I was definitely a lot wilder back then and I was still trying to
figure out and discover myself. Around that time, I had found out that my girlfriend was pregnant. I was just gonna have a baby,
I was only 18 years old. I needed to figure out how
I was gonna make money, what I was gonna do for a job. And at that time, I was making
music and I was in a band. I thought I was gonna be
a rock star or something. So basically I felt like
I had lived my whole path instead of my whole path
to live this other life and all of a sudden
reality hits me in the face and now all of a sudden
I have to become a man. I have to start providing and switch up the whole thing. But at the same time,
staying true to myself. So on my knuckles it
says redefine at the top and it says this mess at the bottom. So redefine, basically
redefining all the shit that I’ve been through. It’s a tattoo that means to me everything that you’ve been through, through every difficult
moment lies opportunity. Every single time something
happens to go wrong is a chance and an opportunity
to make something go right. So with that said, thank you
guys so much for watching. I’m gonna see you guys
in Texas this weekend then I’m gonna stop by Las Vegas and then we’re gonna
see you guys in Toronto. I can’t wait to see you
guys at the workshop and the workouts with Chris. So I’ll see you guys in a couple day and for everybody else watching, I will see you next Thursday. Definitely stay tuned, because we’re gonna have some
crazy travel vlogs coming up. The team is gonna be in Las Vegas. I mean, it’s gonna be pretty lit, guys, so I will see you guys next Thursday. Comment down below, let me know
what you want the next video to be about and get
ready for the next drop of the Heria Weight Vest. That’s gonna be next month in December. Let’s go! (upbeat music) – Smash that like button, guys. (dramatic music)

100 thoughts on “WHAT I EAT FOR THE WEEK | 2018

  1. Thanks man. You're quite the inspiration. Not only your body and willpower, but your mind, passion, and commitment to spreading health and fitness.
    I appreciate you.

  2. Hey Chris, so you never have like rice or pasta ? Because your carbs seem to be mostly veggies (well ok and Quinoa).

  3. 5:36 So… you didn't put the listin the description like you said you would. Fuck'in liar 😉 lol

  4. I try similar diets for Muay Thai but loose to much muscle. Should I back off the cardio? Well the most is heavy cardio anyway but I mean running when I’m not at training.

  5. The man! My go to is speed skating when I don't feel like steady state cardio. Always great to build up agility, balance and core. Your a legend ?

  6. Cool training, but I highly recommend to only eat the much more healthier proteins from plants.
    Dead animals and animal products with pus, antibiotics, hormones and blood are bad for us, the innocent animals who want to live in freedom like us and it's critical for the whole planet, climate and all humans, especially for the next generations like our children.
    We can grow muscles, get shredded etc. just with plants with a much lower risk of getting seriously ill in the next 10, 20, 30 years.
    We really don't need animal products these days. We are not in the middle ages anymore. We, the science knows better now. We have more than enough proof and reasons now. We don't have to eat animals and destroy our planet and ourselves.
    75% of all humans worldwide are lactose intolerant. Is anybody really still wondering why?!
    And that's just one of many examples.
    btw: Some of the strongest animals are plant eaters like the gorilla or the elephant. 😉




  7. Eating a yogurt and raspberry is a great combo…?
    For my morning snack, one slice of bread and sunny side up eggs.
    For my lunch,veggie sandwich with one slice of bread everyday…
    for dinner everyday, I add up my protein intake along with fruits and veggies in moderation..
    I like your moderation of food choices;).

  8. Hey man. Thanks for sharin your diet plan. Just a question. Why you dont eat rice or potatoes on carb day? You never have them? Or in this week you just didnt?

  9. Are these meals just a 1x per day? Before or after the gym? I'm like you trying to gain muscle at a caloric deficit.

  10. People eating like this isn't that hard at all. I have all of those things in my pantry and fridge. Remember to shop mostly in the outer edges/primeter of the supermarket where the healthier stuff are available. Also, I tend to add more healthy fats to my diet because they play important roles in the body (whole eggs, full fat plai greek yogurt, salmon, chia seeds, small portions of avocados, dark Chocolate, olive oil, nuts, etc)

  11. @Chris, you often mention burning fat, but I see there is hardly any fat in your diet. Is the fat in the meat part of your diet enough for you?

  12. No offence dude but that onion looks pumped like one of these gym guys on pills. I live in country side and those veggies you bought look too perfect. I can't stand supermarket veggies and fruits they are tasteless and feel like plastic. Dont you have open markets there where local farmers sell what they grow naturally? And I dont mean these products with fancy labels but like those markets you see in asia for example.

  13. Did u say $160 for the week!!!!!! Where do you live? I spend $40 a day without counting breakfast …. wow … really cheap.

  14. Honestly was waiting for you to show a video of the way you prep your food for all the days to get ideas from it.

  15. Man I'm digging the music like a lot. Where can I get the music? Can I find in pandora? What type of music is it? Iz Nice!

  16. @ChrisHeria So are you eating one meal a day to get all your calories, protein, and carbs and then intermittent fasting the rest of the time?

  17. Im trying get rid of some beer fat around my lower abs. I’ve recently quit drinking any alcohol and started wall/rock climbing as a form of exercise. I’m 36 and and weigh 147ish. I bounce from 147 to 150. But I’m having a hard time coming up with meals to help me burn this beer belly fat. I eat like a horse but my metabolism is externally fast. No matter how much real food I eat I’m still always hungry. What can I eat to fill me up and help burn fat along with my workout

  18. 7:10 Anyone looking for a fun way to get cardio in should try DDR. You can get a program called Stepmania for free, a dance pad for $25 (I'd get the official Konami 360 USB dance pad), and you can find song packs free on the internet. Easy way to get hours of intense cardio.

  19. What's so unique about this guy is he looks like a drug addict but actually is a health addict. No insulting, he just amazes me.

  20. Please please please do more videos about dieting I really need some strict dieting help! So far u r the simplest one that I think I can follow! Pleeease do more!

  21. When you said carbs, I had thought of? ? or any other high volume carb but you showed veggies ?? you are what you eat ✊?

  22. Hey Chris Heria, I am starting your workouts and I love them!. I just wanted to know everything about portion control. Can you help out?

  23. Training properly is relatively easy, but what I'm struggling with, is probably the most important thing… What to eat and how much!

  24. Finally someone that eats stuff that I can find in my grocery store, I will like to know how do you prepare the quinoa

    Ps:you are really handsome(and I DONT mean your body)

  25. Brother I would like to have my car and lead a life like yours, skateboarding and having your physical all in all you can achieve, however difficult it is as you say you are my example to follow to lead a good life. Greetings from Argentina

  26. I just started watching you.. I would like to say that you are a motivation.. and you have alot of discipline… I am amazed with that.. not everyone will choose broccoli as a carb..

  27. Do have few questions. I work in wear house between 7 to 14 hrs a day and walk 20 miles or more. Go gym ever night. So how much food do I need to bring with me but I do my core at work when I go on break

  28. Maybe I missed it.
    So that's your food only ? What about your family what they eat and do you eat together ?
    Just wondering.

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