hey, what's up guys? sean nalewanyj here,seannal.com, bodytransformationtruth.com with a bit of a different video for you today.i just got back from the grocery store, about to head over to the gym here. but i was standingthere and had this big pile of groceries and thought why don’t i just grab the cameraand show you guys what i eat throughout a typical day right now. i'm actually just finishingup a 10-week cutting phase. i dropped about
easy diet grocery list, 15 pounds over that time. i wasn't actuallyintending to lose that much initially. my original plan was maybe to go about 8 poundsor so down. but as i got leaner and leaner, i decided it might be a good idea to justtake it a bit further and get some professional pictures done for my website when i am fairlylean. that’s something that i've never done
before. that's going to be on tuesday. so,i'm starting a water cut tomorrow for the next three days just to really dry out beforethose photos. but i thought i would show you what i've been eating over the last 10 weeksin order to drop that initial 15 pounds. so, this isn't going to be like a regular fullday of eating type of video. i’m just going to separate it into different categories.so, i'll show you protein, carbs and fats as well as a few just sort of miscellaneousitems that i have throughout the day, just to give you some extra ideas and to show youwhat i've been doing. so, here it is. so, starting with protein source, then just goingfrom left to right kind of in the order that i have them throughout the day. i always startmy day off with a shake, because i'm generally
just not that hungry in the morning, and iwant to get out the door and get to the gym as efficiently as i can. so right now, i'musing scellucor core performance whey as my protein powder. this is the chocolate flavor.it tastes really good, it mixes well. it's a blend of isolate and concentrate. it's notamino spiked, which is really important as i’ve talked about before. so, a very highquality product that i'm happy with. i also use optimum nutrition gold standard whey anddymatize elite whey. but i’m just using the scellucor brand at the moment. after thatis eggs and egg whites. egg whites are awesome, because they're basically just pure proteinand it’s a really good way to add more volume to your meal. so, after the gym, i'll comeback and have one or two whole eggs mixed
with usually about 100 to 150 grams of eggwhites. and again, adding the egg whites, just helps you make a bigger portion sizeoverall, without really bumping the calories up too high. shrimp is not as common as sortof a standard bodybuilding protein source, but i really like it. i have this for lunch.and then for dinner is extra lean ground turkey, which is high in protein, moderate fat andbasically zero carbs. and then late at night for a snack is low-fat greek yogurt or actuallythis one is non-fat greek yogurt. depending on the brand you get, you’ll get differentmacros. this one is 17 grams of protein and 6 grams of carbs for 175-gram serving. andthen this one here i don't usually have. but for the next three days, i'm going to be cuttingmy carbs quite a bit and upping the protein
as a way to you sort of shed water for thephotos that i'm getting done. so, i’ll be having low fat cottage cheese with cannedsalmon next in, and just put a bit of salt and pepper on top. so, these are just theprotein sources that i personally have at the moment. there's plenty of other high qualityoptions out there. lean beef, chicken other types of fish and seafood, lean pork theseare just my personal preferences right now. so, next moving on to carb sources, frozenmixed berries and oats, which i have with my protein shake in the morning. bagels, obsessedwith bagels, i love bagels, can't get enough bagels, have this for lunch and i also haveit later in the day as well. regular soft berries, blueberries and strawberries, i’llusually mix that into my greek yogurt or just
have it separately as a snack. another thingthat i snack on as well are rice cakes. this is the tomato basil flavor. another regularsort of fitness staple, basmati rice, that's what i have for lunch with my shrimp. andthen for dinner with my ground turkey is just a big assortment of different vegetables.so, we got lettuce, onions, mushrooms, red peppers, corn and asparagus. and then of courselastly is my secret weapon, which is lucky charms, the best breakfast cereal in existence.i've been told that they're discontinuing it. i hope that's not true. i’ll prettydepressed if it is. but i have that at the end of the day with my greek yogurt, and justfit it into my overall diet as a whole. so, again, these are just my carb sources of choice.there’s a lot of other options out there.
basically, any type of fruit, any vegetable,potatoes, yams, quinoa, pasta, peda these are just the carb sources that i am basingmy diet around at the moment. now, when i’m cutting, i don't usually have to go out ofmy way, just specifically adding extra fat sources, because my calories are lower, myfat intake is lower. so, i'm going to get enough just from the regular protein and carbsources that i eat. but i do make sure to supplement with fish out every day about 3to 4 grams. this is the citadel nutrition brand, just make sure if you’re supplementingwith fish oil that it is ideally in the natural triglyceride form, which this is one is. andthen, if i do want to add a specific healthy fat source, i’ll just go with some naturalpeanut butter. now, make sure that if you're
consuming peanut butter on a cut or any timefor that matter, that you are measuring it up properly, because peanut butter is incrediblycalorie dent. there’s 100 calories in a tablespoon. and what most people think isa tablespoon is actually quite a bit more than what an actual table spoon is. so ideally,you should use a food scale. one tablespoon is 15 grams, just something to be aware of,because it’s a really easy way to accidentally go quite a bit over your calories for theday, if you are eating peanut butter on a frequent basis. so, just i thought i’d finishoff here with a few sort of miscellaneous items, just to give you guys some extra ideas,i’m going to show you some other things that i eat throughout the day. this is fat-freekraft italian dressing, tastes really good
and it's only 5 calories per tablespoon. so,i use that on like my salads or my vegetables. and you can use it pretty deliberately withoutgoing overboard on calories. a lot of you probably know about walden farms, these aremy two favorite products of theirs. the pancake syrup, which just tastes awesome, really goodon pretty much anything. and then, this is their chipotle ranch sauce, which i put onmy ground turkey, sometimes on my eggs. and again, both of these products are zero calorie.i don't usually use the ranch sauce if i am eating at maintenance of balking, becausethen i’ll just use something normal with more calories that tastes a bit better. butfor a cutting phase, this is a really good option. low calorie strawberry jam, this oneis 6 grams of carbs for a tablespoon. and
i usually put that on my bagels. low sodiumsoy sauce, another good way to flavor your foods while keeping the calories low. andthen one of my absolute favorites when i'm cutting, which a lot of people don't thinkabout, but that is tzatziki sauce, because it's basically just yogurts with cucumberand spices mixed in. you’ll get different macros again, depending on which brand youuse. but this one here is about 20 calories per tablespoon. and i use that with my shrimpand rice. fat-free cheese is another thing that i use here and there, 5 grams of protein,2 carbs and 0 fat per slice. and i usually will just put that on my eggs. i should alsopoint out guys that the food you just saw there are the foods that my diet is primarilybased around. but it's obviously not all that
i eat. if you follow my content, then youknow that i'm a huge proponent of flexible dieting. and this 10-week cutting phase, alsoincluded weekly reefed days where i ate all kinds of food including burgers, and pizzaand ice cream. i also aim to fit in flexible foods here and there whenever i can. and i'mhuman just like anybody else. so, i do slip up from time to time. this cutting phase alsoincluded a trip to my grandparents place out of town where i probably ate about 6,000 ofmy grammas oatmeal cookies. just remember that when it comes to fat loss or gainingmuscle, it's really all about what you do over the big picture as a whole. unless you'repreparing for a bodybuilding show or some other event where you have to be in a veryspecific shape by a specific time, just focus
on the big picture. and don't worry too muchif you do slip up over the short-term. proper nutrition is all about the long-term. so,thanks for watching guys. i hope you enjoy the video, make sure to like, comment andsubscribe. if you have any questions, just leave them in the comments below. and youcan also check out my official blog over at seannal.com. talk to you again soon.
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