(chill music) (watch beeps) – What’s up, guys, it’s Chris
Heria, welcome to the blog. I’m just getting a couple reps in before I start my day, today
I’m going to be taking you guys around with me for the day, I’m gonna show you every time I eat and how many calories I ate as
well as every time I’m active and approximately how
many calories I’ve burned through the whole day and
by the end of the day, you guys will have seen how I eat and what my lifestyle is like to develop and maintain a physique
and six pack abs and what and when I eat really all depends on what I’m gonna be doing for the day, now of course there’s a lot
of combinations of nutrition and workouts and a lot of
people do it differently, some people like to bulk
up and then cut down, I like to stay lean year
round and mainly focus on muscle strength and development so today I’m gonna show you
guys how I eat for the whole day with the calories and what I
do to burn those calories off and I’ll be showing you approximately how many calories I burn off, all right, so let’s get started, every
time I wake up in the morning, I always like to come in
here and do a couple reps, whether it’s pull-ups,
push-ups, handstand push-ups, muscle ups like I just did,
whatever I have planned out for the day, let me show you
guys what we got for breakfast. All right, you guys know me, you know I normally don’t eat
this early in the morning, I normally drink lots of water so that’s what I’ll be
doing today, all right, so to supplement this water,
these are normally some of the things that I take
every single morning, Biotin, Collagen, Glucosamine
and sometimes I take fish oil, honestly I don’t really take
fish oil every single morning, Glucosamine is a compound
found within the cartilage of your joints so when you’re doing a lot of calisthenics training, a
lot of straight arm training, a lot of exercises that
require joint pressure and puts a strain on your
joints over years of training, it’s a powerful anti inflammatory and it’s also great for joint pain if you’re experiencing that,
one of the main reasons why I started taking it
every day is because I used to have a tight pinch
right here by my elbow and it’s already going away so. (chill music) We’re about to be poppin’
pills, all right, collagen, it’s super good for you,
it’s great for your skin, this is one of the main
reasons why I take it, it helps relieve joint pain and it also helps maintain the
integrity of your cartilage which is the rubber like tissue
that protects your joints. (chill music) (groans) This is the morning ritual, kinda sucks but it’s what you gotta do,
all right, biotin is next. That’s gonna be breakfast for today, guys, if you have any questions, go ahead and leave it down in a comment below or of course you can go ahead
and google one of these. Let’s head to the thenics office. (chill music) (door opening) Hop in. (watch beeping) All right, guys, so we just
got to the thenics office and so far we’re at zero
calories, a bunch of water, took a bunch of supplements and
with this morning’s routine, I probably burned something
around 70 to 100 calories so I’m getting the day
started, it’s reaching 10 AM and today I’m gonna be
filming a thenics video, second video to how to
get a six pack series, so we start filming, we’re gonna
start burning some calories and right before I film, I
wanna show you guys what I got, now I always have branch
chain amino acids, this is perfect for muscle recovery, you guys can just start drinking this if you’re training super
hard and also if you noticed, I’m staying hydrated throughout
the whole entire day, I’m drinking lots and lots of water. Especially if you’re gonna be
taking a lot of supplements, you need to be making sure
that you’re drinking a lot of water, making sure that
your kidneys are healthy so I’m gonna drink another
17 ounces of water, another 17 ounces of water
and I’m gonna put this in one of them as long as
you guys are taking VCAA, it’s great, all right,
now remember, like I said, every single day is gonna
be a little bit different, I’m showing you guys what I’m doing today, there may be days where I’m
eating a full breakfast by now, although that’s more rare,
that’s very highly uncommon ’cause I don’t like eating
breakfast in the morning, my body has already gotten used to it and it’s more comfortable for me this way, especially when I train
and I do videos and I work in the morning, I like to do
that when I don’t have anything inside my stomach, I
personally train harder and it’s more comfortable
for me to perform when I’m not full of food so most days I normally don’t eat anything till about one to three
o’clock, sometimes I do, most times I don’t and
sometimes when I do, I’ll have something like a
banana so today we’ll go for that so here’s my first real
calories for the day, all right, I just googled how
many calories are in a banana, it says 88 calories per 100 grams so there’s my first
calorie count for the day. Guys, check this out, these are
the new Heria joggers, what, super fresh, we got the
new hoodies coming up, these are from the new
collection, aw, this is fresh, I’m about to go put this on
right now, hey, check it out, new hoodie, new joggers,
check it out, chrisheria.com, it’s actually missing one
of the woven tags on it but it’s all good, you guys get the point, I wanted this collection
that I was coming out with this time to actually
have a real meaning so this collection actually represents two really important lessons
that always stuck with me, that’s one, big risks,
big rewards and two, not just practice that makes perfect but perfect practice makes perfect so if you guys share the
same dream and wanna support, you get some dope apparel,
go to chrisheria.com and check out the brand new
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the movement, in fact, whoever comments within
the first 30 minutes of this video is gonna have a chance to win this hoodie right
here so comment down below, we’re gonna choose a winner
and go on to chrisheria.com and check out the other
styles that we have and the apparel we have coming soon, guys, I’m gonna go ahead get ready to get this thenics video
started, one, two, three, action, so with that said,
thank you, guys, so much for watching, train hard this week and we’ll be continuing
next week the series of how to get six pack abs,
now love, peace out, whoo, all right, guys, so that
wraps up this thenics video, I definitely burned a couple calories on that routine right there, I’d say for that one round right
there, it was probably around 200 calories, maybe a little more, maybe a little less, something
like that, what’s up, guys, it’s getting closer to two o’clock but I just finished shooting
some photos for the app and while I was taking those photos, I had to do a couple reps so I would
say I burned, I don’t know, around 30, 40 calories so I’m
about to start my technique of the day now, I’m gonna be training
some pretty advanced moves and then after that, I’m
gonna go pick up my son around 2:45, it’s two o’clock
and I have 20 minutes left until I gotta go pick up my son so I’m gonna be training
my technique for the day, and we’re doing some hand stand
pushups, 90 degree pushups and some one arm shrugs, now you can say that one pull up generally
burns about one calorie and the faster you do it or the slower you do it
also will burn more calories because you’re putting more
effort into that exercise, it’s gonna raise your heart rate which is why it can differ
exactly how many calories that you’re burning so
keeping that in mind, that’s how I’ll be
calculating approximately how many calories I’m
burning with each exercise so for the handstand pushups,
I’m probably gonna do at least 30 right now, I would
say that that exercise is at least one to two calories
per rep, then I’ll be going into some 90 degree pushups,
I’ll probably be doing 10 to 15 of those, now that move requires
more time under tension so I would say it burns at
least two calories per rep and the more I continue
through my training, I’m gonna get more fatigued,
my heart rate is gonna go up and I’m just gonna naturally
be burning more calories per repetition, the last technique I’m gonna
do is gonna be one arm shrugs, I’ll be doing at least 30 on each arm so let’s just say both arms is one calorie so that’s 30 calories burned there as well and also keep in mind it
may not sound like a lot of calories, we’re building
muscles, skill, strength and technique at the same time as we’re burning off these calories so I’m gonna get into this routine, first what I’m gonna do
is handstand pushups, go for 30 reps. (chill music) So guys, back at the house
with my son right now and we are working on homework so we’re gonna get homework finished and then we’re gonna eat
some food, did I tell you that my son was student
of the month, what, guys, congratulate him in the
comment section down below, he really deserved it,
he’s a really hard worker and he trains in the
middle of his school work and trying to have fun and
trying to be a kid, you know, all right, so it’s about
3:30, I’m gonna show you guys what I’m gonna be eating
for lunch, check this out, I have a nine ounce chicken
breast, I have some quinoa and I have broccoli,
now the chicken breast inside this is gonna be for
nine ounces about 400 calories, about nine grams of fat and 78
grams of protein, zero carbs, the quinoa is gonna have,
it’s gonna be about one cup, it’s gonna be a 220
calories, five grams of fat, eight grams of protein
and 39 grams of carbs and for the broccoli it’s also one cup, it’s gonna have 31
calories, zero grams of fat and 2.5 grams of protein
with six grams of carbs, in total this meal right here
is gonna be 672 calories, 14 grams of fat, 88.5 grams
of protein and 45 grams of carbs so I’m gonna get
right into this meal right here and I will see you guys in a second. (watch beeping) All right, guys, so I
just dropped off my son, it’s about 7:30 and
I’m back at the office, now is normally the time
I get my real workout on and about this time I always
got some homies with me, what’s up, Lewis, what’s up, John, they’re gonna join me in my workout today, stick around, guys, we’re
about to start the workout, about to burn mad calories and after this, I’m gonna get some food,
I’m gonna show you guys what I’m gonna eat for dinner
and we’re gonna go back to the (muffled) so here’s
the workout for today, we’re gonna be doing some dead
lifts and bent over (muffled) back to back and we’re
gonna get into muscle ups, pull ups wide shoulder closing. (upbeat music) (muffled) Commando negatives. (upbeat music) Archer chin ups,
Australian one arm pull up, that’s gonna be our whole
routine right there, we’re gonna do that three
times, this is definitely like at least 800 calories on this routine, this is a killer workout,
it’s gettin’ late so I’m gonna meet you guys back at my crib and show you guys what I
got cooked up for dinner, all right, guys, we’re back at my house, it’s about 10 o’clock and
I’m about to get into dinner so you guys have been following me around, seeing how I burn my calories
and I’ve been showing you what I’ve been eating to
accumulate those calories so after beginning the day, the first thing I ate was a banana, that’s gonna be about a 100 calories, now lunch was about 670 calories, that was the first main meal of the day, now this second main meal of the day which is gonna be dinner for
me is about 630 calories, let me break down for
you guys what I’m having, I’m having a cup of quinoa
is gonna be 222 calories, five grams of fat, eight grams
of protein, 39 grams carbs, then we have a six ounce salmon, that’s gonna be 354
calories, 22 grams of fat, 34 grams of protein and
basically zero grams of carbs, now we have sauteed spinach
over here, this is about 2 cups, this is gonna be 178 calories,
gonna be 11 grams of fat, 11 grams of protein and
about 15 grams of carbs, now I also have asparagus
on the side over here, I’m gonna probably be eating one cup, that’s gonna be about 40
calories, zero grams of fat, two grams of protein
and three grams of carbs and lastly, we have our
vegetables over here, a little bit of broccoli,
carrots and peppers, this mixed vegetables is about one cup, it’s gonna be 60 calories,
zero grams of fat, two grams of protein and 12 grams of carbs so my dinner is totalling at 630 calories, now after I’m done eating this, I’m gonna have some Greek
yogurt about two servings of that, that’s gonna
be about 240 calories, each serving is about 120 and I’m probably gonna have
a protein shake after that as well, that’s gonna add
us probably pretty much up until 400 calories on top so in total, I probably have eaten
about 1800 calories today, now remember this is
just one day in my life and every single day, believe
it or not is very different, it all depends on what
type of day I’m having and what I’m training and
also what I did the day before and what I plan on doing after,
you see it’s all formulated and has structure to it so you have to follow your active lifestyle
and what actually works for you and we’ll be doing a
lot more videos just like this, showing you how many
calories I eat in a day and how many calories I
burn and how I burn them and speaking of that, today,
we first started off burning with my little routine
in the morning, we burned about 80 calories, after
that I shot a thenics video, we burned about 200 calories there so there I did my photo shoot,
burned about 40 calories and trained some technique,
burned about 120 calories there and lastly did my workout routine at night and that was about 800 calories so that’s gonna be 1280
calories burned today and like I said about the nutrition, every single day is completely different, I may be burning more
or less on another day so out of the 1800 calories we ate today, we had 132 grams of
protein, 121 grams of carbs and 61 grams of fat, there you have it, a whole day with me,
calories eaten and burned, (muffled) the things I wanna
show you that every day for me really is different and
there’s many ways to do this and I guess the takeaway
from this video would be as long as you live an active lifestyle, you’re gonna be burning
off bits of calories throughout the day but those calories
actually eventually add up and a lot of times when you’re
trying to achieve some goals, those last bits of calories
that you’re putting in those extra times that
you wouldn’t otherwise, those little efforts
and those extra calories that you’re burning off is
what’s actually gonna take you to the next level, simply put you have to start doing the things
that people won’t do and start getting the
results that people don’t get so with that said I am starving,
guys, I’m gonna go ahead and start dinner, thank you,
guys, so much for watching, let me know what you want
the next video to be about, the next nutrition video to be about down in the comment section
below, don’t forget to smash that like button, share
this video with a friend, and subscribe if you haven’t already, I post every single Thursday,
2 PM, USA, Eastern Time and if you come within
the first 30 minutes, you always have a chance
to win some Heria apparel and for my personal workouts
and workout programs, getting in the best shape of
your life, sign up right now to heriapro.com, download
the Heria Pro app, I post when I’m actually
working out every single day and my workout programs every single week and they’re always skilled
from beginner, intermediate, and advanced, anyway, thank you, guys, so much for watching, I’m
starving so I’m gonna go ahead and get started on dinner and I will see you guys next
Thursday, mad love, peace out. (chill music) Smash that like button, guys.

Daniel Yohans

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