Here’s what I eat and do in a week to remain in the calorie deficit. This is a recap of day 7 to 14 on my summer cut. The reason why I stopped doing Dave Logs is because I felt like they got a little bit repetitive and boring. If you haven’t realized, every single day is pretty much the same. I’m a very routine based person. It simply keeps me on track and gives me peace of mind. Every morning I consume some macho and electrolytes. And five to six days a week, I like the heavyweight lift.
Now one thing I’ve been working on to improve is adding a lot of cardio in. So many of you have commented the first week that I don’t do any cardio. And this is just a reminder. If you’re trying to get into a calorie deficit, make it easy and slow like I did. You can’t conquer the world on the first day in the first week. Us creating content is my job. So don’t let this deceive you. Now. Anyways, after my workout in cardio, I always go home and eat some fruit to hold me up. And if you recall that video, quesadilla, the next day I transformed it into this bowl. It took me two seconds to make an entirely new dish. I went out to eat one time this week, and I did take a food skill with me. I ordered my hibachu with light butter and only noodles. I told you I was gonna up my cardio in the second week on the cut. I started running. My first mile was nine and a half. I gotta beat that, man. I see. Well, that’s 30 seconds fast. I feel like. No allow.
Now, I want you to keep in mind that this recap is in no order at all. I just wanted to shed some light on the foods that you could actually eat and enjoy yourself while you are cutting. This chicken bowl that I made was so healthy and so delicious, I need to make it for you all in detail. All I did was grill some chicken, chop it up and put it on top of rice. And I served it with a garlic yogurt sauce and put the grilled veggies on top. Again, not everybody is gonna eat the same amount of food that I do. They could eat a little bit more or a little bit less. It just depends on the size that you are.
All I’m trying to show you is that this food is actually delicious. I enjoy it when I put it in my mouth. All I’m doing is pushing you to find some activity that you enjoy. Your progress starts in the kitchen.
Ricardo. Today we’re doing another run, 8:45. I feel it sucks. That was great. That was terrible. That was not great. That was terrible. 15 seconds faster than last time. I’m dead. I highlight a couple snacks that I actually enjoy, but some water and PB fit some sugar free jelly slab that in between some keto bread.
Now before I run, I like to stretch. And this is just a little mobility check. I like to get a nice stretch on my hamstrings, but third day running in a row, there’s so much pain in my legs. I did half a mile run, quarter mile walk. I wanna finish 2 miles. Oh my God. Second mile took a lot longer.
The reason why I like the heavy weight lift is to preserve and hopefully build some muscle even when I’m on a cut. And for all you science based lifters, that is possible. So I try to go as heavy as safely possible. And I’m not gonna lie, this is like 10 days in and I feel pretty fatigued. I don’t have extra reps in the tank. Like my strength still feels like it’s there, but I don’t have extra reps in me. A lot of this cut is definitely mental. I promise you, motivation takes you so far. It’s all about discipline.
10 days on, the cut have officially finished. The reason why I was eating 3,000 to 3,200 calories is because I get hunger headaches and I have to ease into a deficit. More focused on developing good habits like fixing my sleep, tracking my calories, eating a little bit more protein and exercising properly rather than actually being in a severe deficit. Now that I’ve gotten into a good rhythm, I’m gonna notch down my calories for about 2,700. I’m gonna up my cardio just a little bit. Now, I did make this protein shake a couple times this week. All you do is add some protein powder to milk, hit it with some PB powder and yogurt. And I like to splash in some honey and finish with some ice. If you couldn’t tell, I eat a lot of yogur. This is just a spin on a Syrian dish. I grew up eating. This next meal, I was a little skeptical about combining egg with tuna and avocado. Aside from the bread being kind of dry, I was pretty good my fourth day in a row going for a run. Best cardio is the one you’re gonna actually do one second slower. And a couple days ago, now you heard the man. The best cardio is the one that you’re actually gonna do. Actually thinking about competing in a mini triathlon called the print. So this week I actually swam. And fun fact, I swam for one year in high school.
Another cardio that I enjoy and picked up recently is definitely some pickleball. And I usually apply pickleball, but I don’t feel like working out at all and especially don’t feel like running on that track again. I don’t like to force anything. Just go with the flow. One day’s not gonna make or break you. So if your version of pickleball is soccer, then play soccer and enjoy socc. The way you make changes. Do something that you enjoy and just watch what you eat. When I’m on a cut, I like to add a bunch of egg whites to two eggs. I constantly stir on a low e and finish with some salt.
My brother had a barbecue that day. I saved all my calories so I could eat them at his place. Bro, I’m hungry, bro. Again, all I did at this barbecue was stay away from the Mac and cheese. I ate more potatoes. I ate one sandwich of the shislau, but I loaded up with chicken and I took my food skills so I know what I’m eating on the final day this week, I ran my fastest smile 8:24. That cuz an entire minute in 10 seconds from six months ago. This was my way on day 14.