Nutrition & Shopping | Day 3:12-Week Hardcore Daily Video Trainer With Kris Gethin

Nutrition & Shopping | Day 3:12-Week Hardcore Daily Video Trainer With Kris Gethin

[music] So today is your
first rest day. It’s the Wednesday of Week 1,
and you should be feeling really sore from the workout,
but that’s totally normal. This weight training program
will be a shock to your body. But today I’m gonna speak to you
about nutrition and how to shop and what you should be shopping
for and how to prepare those foods. I’m very strict with my diet
to make sure that I get the best results possible at
the end of this transformation, so you should be eating
exactly what I eat. Today, we’re gonna go
to the supermarket, so come along with me so you can
see exactly what foods that you should be eating, and foods
you need to stay away from. Eating healthy does
take a commitment, and although it may not
necessarily be cheap to buy healthy, it can be affordable
and is definitely well worth it in the long run. Okay, we’re here
at the sweet potatoes. We’ve also got the yams here
that you can have on this transformation, or in the
UK you’d call ’em sweets. It’s good to mix up your
carbohydrate sources. Like, the main source for
me comes from brown rice, but I also like to mix it up
with some sweet potatoes and some oatmeals as well. It stays very basic with
a carbohydrate source. It’s a slightly
slow-digesting carb, along with
the brown rice and oats. Okay, another form of
carbohydrates that I recommend on this program is brown rice. So, a lot of people are
carbophobes when doing a program such as this. I’m a carb freak. I like to have my carbs,
keeps the metabolism firing. Providing that you’re getting
the right kind of carbohydrates, you’re gonna get
the results that you want, and providing that you’re
sticking to your nutrition and training program, and
frequency of those meals. So we like to go
for the short grain. I’ve been told by my wife that
they are a lot more moist than a long grain brown rice. One of the tips that I like to
pass on to clients is to eat before you actually
come to the supermarket, so it’ll prevent less amount of
cravings and you’re less likely to pick up foods that
you shouldn’t be eating. Just because you’re on this
transformation doesn’t mean that you need to exclude
other people, like friends or family that
aren’t on this transformation, when you’re going shopping. So my wife just pulled
some almond butter here, which is fine. She needs the healthy fats,
but when you’re doing this transformation, you don’t need
these healthy fats so much. You need to be burning off
the fats that you’re storing, not the fats that
you’re ingesting. Okay, the next carbohydrate
stop for us is the quick oats. So get a big bag like
this for convenience, because we’ll go through
one of these in a month. Between having this for
breakfast with the egg whites and using it as a meal
replacement with protein powder, it’s very easy to
go through the oats. And I never cut this out at
all during the entire 12 weeks. The next thing on my
shopping list is steak. So the macronutrients that
we’re really focusing on on this transformation are your protein
and your carbohydrate sources. So obviously, not going
too much for the fats, we need to keep meat
sources very lean. So for that reason, I like to
go for the eye of round steak, which is a very lean source. So we can just throw that on
the grill or on the barbecue. Another one that I like to
get is the eye of round roast. So I’ve actually got a
meat grinder at home. This is great to put through
the grinder and have it like ground beef. And one more that I
get is a tenderloin. Now, it looks a little
bit fatty on the outside. That’s okay, you
can trim that off. But throughout the rest of
it is very soft, very moist, and very lean. Another lean protein source
that I like to include in this program is fish. So I like to go for
tilapia personally. It’s very tasteless. I don’t like anything that’s
too fishy, and it’s cheap. Don’t go too much for, like, the
deli meats or anything like that or anything that’s gonna
have a lot of preservatives. So I know that lean forms of
steak and fish and stuff like that, I know exactly what
I’m going to get into my body because it’s listed on the
ingredients list on the back. Next protein form that
we’re taking are eggs. So we separate the egg
whites from the yolks, because the yolks is what
contains all the fat and cholesterol. Between myself and my wife,
we go through 24 egg whites just at breakfast. Hence, we’re getting
’em in bulk like this. Sometimes we do order ’em from and just get the egg white formula
for convenience. Other times when we’re
at the supermarket, we’ll just grab ’em like this. So the last stop for protein,
I like to grab the poultry. So here I’m just picking
up the turkey breast. It’s very lean. Always go for the breast as
opposed to the leg or the wing. You know, you’re gonna get
a leaner cut of the bird. So I’ve got loads
of chicken at home, so no need to get
any more chicken. Just turkey and that’s it. So another fibrous carb that
I like to utilize within my diet, especially as I’m cutting
out the carbohydrates in the latter meals, I like to
replace it with the fibrous carbohydrates to replace
the complex carbs, like your brown rice or
any of your potatoes. It’s very important to have
fiber within your diet to make sure that you’re regular, to
keep your metabolism firing as well. I don’t eat a huge amount of
vegetables, but that’s okay. You can eat as many
vegetables as you want. A lot of it is water, so you’ll
probably burn off as many calories digesting it as
the amount that’s in it. I personally just like to have
it in the last couple when I cut out my complex carbohydrates. Although coffee isn’t
an essential part of this transformation, it’s essential
to my transformation because I really feel like I need this
in the morning and before my workout, just to give me that
extra boost of energy as a stimulant, especially in the
morning when I really don’t want to do my cardio, and in the
afternoon when I’m having that mid-afternoon
kind of crash. So the coffee really gives me
stimulant to get a more intense workout, so that’s why I have
my coffee black and just with a natural sweetener. So we’re here at the
sweetener/sugar section. Obviously, you can’t have sugar
while you’re on this program, so what I like to use is
it’s like a Stevia extract. It’s from the Stevia leaf so
you’re not gonna have anything that’s, like, any additives
or any additional calories. This is calorie-free. So this is great to have in your
black coffee because you can’t have milk on this program. Not every supermarket sells it,
so you can actually get this on as well. So in this transformation,
fat is big no-no, especially saturated fats. So here you’ve got your
corn oil, your olive oil. You shouldn’t be frying
your foods anyway on this transformation, so what I like
to use if I’m going to use a fat is just a spray, so it gives
me a very thin lathering. I’ll put that, like, on my
barbecue grill so my food doesn’t stick to it. So if you’re gonna use a fat,
use something along the lines of a spray. An essential tool on this
12-week transformation are your Tupperware containers. So I eat nearly every single
one of my meals out of these Tupperware containers, and
as my training partner, you should be, too. So I like to get the larger
containers just to store my chicken and my tilapia
and my rice in, just to keep in the fridge, and
I get the smaller containers just to put in my cool bag
to take to work to eat my single meals out of. So water is a huge part of
your transformation performance during these 12 weeks. Your body is made
up around 70% fluid. I’ll drink about a gallon, which
is about this amount… during the day, and I’ll
add my BCAA Xtend formula within there as well. So if I’ve got a grape
or an orange flavor, the chances are I’m
gonna drink more of it. So yes, the upfront cost of
stocking up on healthy foods while grocery stopping may
seem like a lot at the checkout station, but actually you’ll
most likely be saving money on a weekly basis. So now that you’ve bought
all the foods that you need, let me give you some tips
on preparing those foods. So I always like to
make my foods in bulk, so I’ll cook a couple of days’
worth of chicken breast and fish and stuff like that, so I just
have to get it out of the fridge and just cut it up per meal. But I’ll always make sure
that I prepare my meals for the following day
the previous evening, so when I wake up I’ve
got no distractions. I can just get my meals,
put ’em in my cool bag, and off I go to work. And I always make sure that I
grill or boil all my foods as well. I don’t like to
fry ’em too much. I need to drain out all the
fat that’s actually in the meat sources, so I always use a
griller like a Foreman grill or a barbecue grill. I measure all my
meals with a scale, just to make sure that
I get accurate portions, but what you can also do is
measure your food portions up against the size of your fist. Just to make sure that these
foods aren’t getting too bland and too boring, I also like
to add various things to it, like some ginger, cayenne
pepper, some spices, garlic, and things like that. I even add salt on there just to
make sure that my body’s holding enough fluid so I can push
a little bit more weight in the gym. The only time I’ll cut the salt
out is like a couple of days before my “after” photos. So don’t worry about the
salts at this stage as well. Remember, you’ve got to make
sure this diet is part of your life, whether it’s at work,
whether you’re traveling, at social gatherings,
or at school. You’ve got to
stick on this plan. So you’ll notice, throughout
this transformation, I travel quite a bit, but I
never waver off my nutrition plan, ever,
and neither should you. So tomorrow’s gonna
be a training day. We’ve got back and
biceps, but today, I’m gonna be doing cardio. I’ve done it this morning. I’m doing it again this evening. [music] Are you whining already? Come back tomorrow and I’ll
get you thinking differently.

100 thoughts on “Nutrition & Shopping | Day 3:12-Week Hardcore Daily Video Trainer With Kris Gethin

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  4. Can you help me finding the right portion sizes for me? I've been looking through the training and nutrition plans but still don't know how much I am supposed to eat each time. Is there any rule of thumb that I can use?

  5. very glad i found this channel though, you seem like a good guy and you know what you're
    talking about

    do you have a video on how to measure macros most effiiciently? I can do it just my method isn't very convienient.

  6. They laughed when I told them I would bulk up applying Aston Muscle Ripper, but then they saw the results. Do a search on google for Aston Muscle Ripper to see their reaction. (It was epic!)

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  8. If you seriously want to get ripped, you should search Google for "Smashing Ripped X". They can guide you and help you get the body you deserve.

  9. how is eating healthy more exspensive I save so much more money cooking my own meals and eating healthy I spend 504 a week and with that I am able to eat 5 times a day for 7 days a week all my friends eat out and they spend at least 10$ at one time

  10. Hey body buiding dot com guys, could you please tell us what are the background scores playing in the videos.They are really pumping and rejuvenating.Just post up a link or something..

  11. Yes I agree cant even believe it. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.

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  16. Scientific proof show that you can maximize your muscles building process 2x-3x quicker; just by change your eating plan. Because the time you spend for the gym is just 3% of all your time.

  17. You don't have to cut out healthy fat's.. they are much better energy sources (calorie boosters) then carbs are.. so really you can eat much less carbs while maintaining the exact same diet stat's… since you trying to lose fat, you should be in a calorie deficiency plan toward what you need so approximately 200-400 calorie deficiency from what you should be having to maintain your weight.. having healthy fats doesn't change anything as long as you dont go over the calorie limit you set.

  18. Never throw away the yolk in a egg are you crazy? That's all broscience bullshit & you're basically throwing away the only part that matters! I eat four eggs a day & cholesterol, fat, & high blood pressure are not even a thing for me. 

  19. is there a GOOD video by kris thats just about cooking? Ive seen a couple vids from this trainer that give some ideas but they're super short and dont help much except for a single recipe. I would like to see a whole meal plan kinda thing on a video

  20. I study full time and hardly make enough cash, but I shop smart buy whats on special.  Just because Kris buys a 10kg bag of Oats doesn't mean I have too.  Just get a little bag that will get u through 1 week.

  21. If you are a bodybuilder or just exercise regularly, as you would be if you are watching this video, frying your chicken or tilapia in olive oil or canola oil should not be a problem.

  22. 'But when you're doin this transformation You dont need those healthy fats so much, you need to be burnin fats that you're storing, not the fats that youre injesting' 
    Kris Gethin is a walking pile of broscience bullcrap LOL

  23. he eat dat all food but he got no body he dont look like he go to gym,may be becoz of week genetic

  24. I respect the man and I'm doing the workouts, but his diet plan is just useless. He talks a lot of bro-science, and did you notice he didn't even seasoned his chicken or the tilapia? How sad and tasteless are his meals! I think as long as you follow the workouts and eat less calories than you burn, you're body will transform. Calories in vs calories out, that is all! I just started this program on Tuesday. Can't wait to see the results in 12 weeks.

  25. Good fats are essential for fat loss cut carbs and the fats provide the energy you need , maybe some clean carbs on gym days but it's been scientifically proven now that most fats are good for energy source with the exception of trans fats ! So this guy is talking rubbish

  26. "You should be eating exactly what i eat". How does this make any sense? All our bodies are built somewhat different, we process foods differently at different rates. We all have slightly different metabolism. To give somebody a cookie-cutter diet program is just lack of scientific knowledge.You also have to take calories for each individual in account. Kris is what, 200 lbs here? More or less right. Is a person that weighs 150 lbs gana eat the same amount of food kris eats? Ofcorse not!

  27. Some of Kris' nutrition philosophy and idea are too old school. The egg/fat myth has been busted and the tilapia should be dropped all up.

  28. What if your a vegetarian?? Not my choice, parents force me too as long as I am in the house. But I don't know I could handle meat anyways because of the years that it was absent from my diet.

  29. I like Kris Gethin for his training and nutrition philosophy (both on the Hardcore Daily Trainer and the Muscle Builder), I vary my workouts (either weightlifting days or cardio days) each day to make sure that my body is not used to the same thing over and over. Also, what I like about his diet philosophy is that he's drinking coffee pre-workout, as there's only coffee and stand alone creatine to "supplement" the pre-workout ingredients that give you a good pump before a workout.

  30. I really would like to follow this diet. I have a big problem though. I have to drink milk as I have a stomach value issue and get serious acid reflux. any suggestions?

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  33. "you should eat exactly what I need" Assuming we all weight the same, don't have allergic reactions to nuts, and have the disposable income to buy all that lean meat every week -_- P.S. I have never heard a new era bodybuilder do the high protein, medium carb, low fat diet that is proven to often fail.

  34. Hi Kris. I see you're dishing pasta out for yourself towards the end of the video – you don't mention it. is that Brown?

  35. so many people bitch about this and bet none of them had the balls to do it just sit behind there laptops fat as fuk posting tick comments

  36. I wish I had that kind of money , I would love to build my body. Don't have proper guidance to see what kind of supplements to buy when to eat .

  37. "u need to burn fats in your body not the fats ur injecting so u should not be eating a lot of fats" wtf is this fact , is this for real site ?

  38. It's crazy how nutrition guidelines change so often. This was from 2012 and people were still under the impression that fat made you fat, and not sugar and carbs.

  39. i agree people want to eat the same food types he eats 100% but not the same quantities, the quantities he eats are for his body mass, someone smaller would want to adjust accordingly

  40. is diet ok to be on if your 80lbs overweight? i want lose weight and gain muscle hence why i am doin this program but am scared of the diet

  41. So if I have to eat 6 meals. Example: I take in 264 g of protein, I divide that number by 6 and I end up with 44g per meal of protein? Correct?

  42. I have carb sensitivity, I get constipated and allot of belly bloat off carbs so I have to go low carb. Even the healthy complex carbs he’s talking about here, not everyone can have them, especially rice and pasta and bread that will make me fat. And he’s wrong about the fats, you need a balance of healthy fats, like monounsaturated and polyunsaturated fats, it’s the saturated and trans

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