/What I Eat In A Day | Muscle Building Diet : Starting a Calorie Surplus

What I Eat In A Day | Muscle Building Diet : Starting a Calorie Surplus

Hey guys! Here is my CURRENT diet!! Through the video I explain what food sources I pull from my BMR, TDEE & the break down of my calories. If you want to see a detailed video on how to calculate your own macros let me know below!

Meal 1
Grits, 1 cup egg whites & 2 whole eggs with 2 tbsp butter 38 P | 28 F | 29 C

Meal 2
Spicy Chicken w/salsa, rice butter & side salad 43 P | 13.5 F | 33 C

Meal 3
Quinoa Salad w/Shrimp 38 P | 0 F | 31 C

Meal 4
Chicken Soup w/avocado potatoes & greens 43 P | 12 F | 38 C

Meal 5
Beef chili w/beans & Rice 22 P | 13 F | 22 C

Meal 6
POST WORKOUT: @LIVBody Protein Rice milk & 2 tbsp cashew butter 50 P | 17 F | 26 C

TOTAL MACRO COUNT:
P | 250
F | 84
C | 188

TOTAL CALORIE COUNT: 2500

****DISCLAIMER: This current diet is VERY high in protein, most likely in a couple of weeks I’ll be lowering the protein intake and increasing the carb intake, however I’l be staying around the same caloric intake.
This will depend on how my digestive system is processing the high protein intake and how my appetite s responding to it.

***This plan is designed for ME and MY training style, MY activities of constantly creating content and videos doing more training. I burn a lot of calories on weekly basis! So please do not attempt this diet and expect the same results!!!

SOME OF MY FAV RECIPES FOR SWEET TOOTH:

The Best Protein Granola:

Protein Pancakes:

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– Cooking healthy can get challenging, but that is something I personally love which is taking a recipe full of sugar and high fats into a more sustainable approach for your fitness and health goals. It’s also much easier when you have great products to work with like @LIVBody. By the way, I have been perfecting this recipe for some years, give it a go and ket me know below if you’d like to challenge me to make a recipe YOU love in a healthier version! – Promo Code: VAL20 = 20% OFF your order – 𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨 (𝙛𝙤𝙡𝙡𝙤𝙬 𝙞𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨 𝙞𝙣 𝙫𝙞𝙙𝙚𝙤): 1 cup egg whites 1 egg 1 cup oatmeal (ground with coffee grinder) 1 cup berries (for later) 1 tbsp spoon cashew butter 1 scoop lean protein & greens @LIVBody 1 scoop greens & superfoods @LIVBody 2-3 stevia (1 packet for later) 1 teaspoon baking powder – 𝙊𝙥𝙩𝙞𝙤𝙣𝙖𝙡 𝙩𝙤𝙥𝙥𝙞𝙣𝙜𝙨: Sugar free syrup Cacao nibs Assorted fruits – 𝘾𝙃𝙀𝙁’𝙎 𝙉𝙊𝙏𝙀: To make pancakes more moist sub out 1 cup of oats for 1/2 and add a medium sized mashed sweet potato instead! – 𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙚𝙨 (𝙨𝙚𝙜𝙪𝙞 𝙡𝙖𝙨 𝙞𝙣𝙨𝙩𝙧𝙪𝙘𝙘𝙞𝙤𝙣𝙚𝙨 𝙚𝙣 𝙚𝙡 𝙫𝙞𝙙𝙚𝙤): 1 taza de claras de huevo 1 taza de avena (molida con molinillo de café) 1 taza de bayas (para mas tarde) 1 cuchara de mantequilla de castañas de caju 1 cucharada de proteína @LIVBody 1 cucharada de greens & superfoods @LIVBody 2-3 stevia (1 paquete para mas tarde) 1 cucharadita de polvo de hornear – 𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙚𝙨 𝙤𝙥𝙘𝙞𝙤𝙣𝙖𝙡𝙚𝙨: Jarabe/nectar sin Azusa a tu gusto Colitis de cacao Frutas a tu gusto – 𝙉𝙊𝙏𝘼 𝘿𝙀𝙇 𝘾𝙃𝙀𝙁: Para crear una consistencia mas humeda sustituí la taza de avena por solo 1/2 tasa y pure con batata mediana.

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Pseudo Icecream Dessert:

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Using @LivBody mocha chocolate protein here, use my code Val20 to try it out! Best tasting vegan protein. Link in bio 🙏🏻❤️ – I’m not a fan of labeling foods like clean, cheat or junk etc., but typing out a title saying “nutritionally balanced dessert” was a little too big and the main audience understands better clean eating and cheat meals. I’m calling this dessert a clean cheat simply because it will certainly satisfied your sweet tooth and the consistency come out like ice cream, but it will bring you a way more balanced macro nutrient intake instead of a regular dessert! – Everyone of us has a required amount of macronutrients to either lose weight, maintain or gain! When we apply flexible diet on ourselves the main goal is to hit those requirements for whatever goal you are chasing! A dessert like this makes your life way easier since it has a good presence of each macronutrient. When you eat the regular dessert you will be getting a fair amount of calories from sugar fats and carbs making you very difficult to set up your remaining meals to stay inside your daily requirements! So there… this is a nutritionally balanced dessert! Or a clean cheat 💁🏼‍♀️ – INGREDIENTS: 1 TBSP CASHEW BUTTER 1 TBSP CHIA SEEDS 1 SCOOP @LivBody 1 PACKET ORGANIC PURE UNSWEETENED AÇAÍ (0 GRAMS SIGAR) 1 WHOLE FROZEN BANANA 1/4 CUP CASHEW MILK (OR SO) – P 32.04 F 21.79 C 48.25 – Total Calories: ONE SERVING: 517 TWO SERVINGS: 259 – OPTIONAL TOPPINGS: ⚠️I didn’t add these because the quantities I put in each individual dessert was too minimal to calculate except for the choco squares⚠️ – ORGANIC WALNUTS (TO TASTE) (1 oz; | P 4.32g | F 18.49g | C 3.89g) NO SUGAR ADDED COCONUT FLAKES (TO TASTE) (1/4 cup; | P 1g | F 8g | C 5g) 70% CHOCOLATE SQUARES (TO TASTE) (3 squares; | P 2g | F 17g | C 17g)

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Acai Bowl:

FOOD SCALE:

https://www.bedbathandbeyond.com/stor…

@LIVBody PROTEIN:

Discount Code: VAL20

Link to Purchase: https://livbody.com/products/liv-vegan-protein?variant=8609878278201

You can follow me on social media:
Facebook: https://www.facebook.com/valentinaleq…
Instagram: https://www.instagram.com/valentinale…

Make sure to check out my website for diets and fitness plans here: https://fitbyvalen.com/

Any video you want me to make?… Just leave it on the comments below so I can read you.

See you guys in the next video 😉