Merijn Schoeber: What’s going on guys? Welcome to the Episode 6 of My Shredded Lifestyle. Today’s episode, I’m going to do a full-day eating, I’m going to show you guys exactly what my diet looks like. My diet is not the same every single. I’ll show you exactly the macronutrients and calories that I take in order to lose fat. This will obviously change over the weeks depending on how much fat I lose.
I try to lose about half a kg per week, which is one pound a week. I weigh myself every single morning and then I take the average of seven days. Because if you only weigh yourself once a week, it will not be as accurate as doing it every day and taking the weekly average.
And scale was sent to me by Vitagoods a couple of days ago. It’s called the body analyzer. And the pretty cool thing about this scale is that it actually like measures body fat percentage, water mass, bone density, all those stuff.
Now, I know that fat percentages are not accurate when you’re doing on the scale. It may not be accurate, but if you see your body fat percentage drop on that scale, you know that you’re losing fat. So that is why I do like it actually to have a scale that measures body fat percentage as well.
I’m going to show you guys how low it looks. Obviously, it’s already later on the day. It’s freaking 3:30, okay? We’re starting the vlog right now. So this morning, I weighed myself. I was actually a little bit heavier than on my old scale. I noticed that thing. That’s why I was recommended to sticking to one scale, so getting one scale and then, you know, weighing yourself every single day on a particular scale.
So the thing you can do is basically, you know, set up your whole account. So I’m person 1, 22 years old, 6”1’. I’m a male, et cetera. You can enter all those details so it accurately measures your body fat percentage and your weight and everything. So it takes everything into account.
So I’m personally going to stick to this scale during my cutting phase. If you guys want to pick up the same one, you can get a 60% discount by using the first link in description box down below.
So like I said, it’s already 3:30. We started the vlog later on the day. Reason being is that it’s a full day of eating but I only start eating right now. Because I do intermittent fasting, so I fit my food into a small timeframe and fast for the majority in the morning. That’s what I like to do.
So right now, I’m going to make my first meal and I’m going to start off with some pancakes. Actually, I showed you guys this recipe in one of the latest vlogs with Headhunterz. But, right now, I’m going to actually show you how it’s done.
Today, I’m going to do one whole egg and then three egg whites to get some extra protein, save a little bit on fats. And I’m going to do 70 grams of oats and two bananas. And you don’t necessarily have to weigh those out. Guys, so these are about 100 grams each. So this is 181 grams.
And so the reason I’m weighing everything out is because I enter my foods into an app called MyFitnessPal where I track my macronutrients and calories per day. So I have those targets, and then what I eat, it doesn’t necessarily matter as long as I reach those targets.
All right. So I like to eat about three times a day or four times a day. All right. So now we get the batter here. What we do, bake it in a bat. I like to use PAM Spray because this is zero calories. If you use olive oil and you make multiple pancakes, the calories will stack up very quickly and I don’t really have the feeling that olive oil, you know, fulfills you in terms of such a feeling.
Fit for vlog. Are you guys ready for this? It’s the best part, I hope.
All right. Woo. So I cooked up the pancakes. So I got three pretty big ones here. You can do smaller ones as well if you want to, whatever you prefer. This is the quickest way though.
And so what I’m going to add next is some vanilla cashew butter to add some extra fats and it stays freaking amazing. And I’m going to add some of these as well, 100 grams in total. Yeah, let’s do that and weigh this out. When I weigh out the cashew butter, I’m not going to actually going to weigh this out and spread it on but I’m just going to put this on here and then get it to zero. And now I want to do 15 grams in total, so I’ll just scoop it down until I got about like 15 grams.
Bam. Wow. Oh, yeah. 15. Perfect. And last but not least, finish it off with sugar-free maple syrup. And you can also – like if you don’t have a sugar-free syrup or regular syrup, you should add some Stevia or sweetener to the pancakes when you actually make the batter into the blender because otherwise, you know, they don’t really taste that sweet, depending obviously on what you like. Maybe you don’t like sweet pancakes but I do, so this is how it looks. Final product.
So that’s the first meal. It’s freaking, freaking solid. You can obviously play around with the toppings. If you want to see how this is done like the premium version, then go to the video at Headhunterz. That was pretty epic. Nutella, Ben & Jerry’s. I don’t know but this is kind of a more healthier variation.
So the macros of this first meal with the toppings and everything will be on the screen right now including calories. That’s meal one, I’m going to enjoy it.
Right, we’re back at it with the good meals. Shooting on a full day of eating with the man himself.
All right, guys, so next on the plan today before we get the day started is getting a haircut. And this is the bar where I usually go to. It’s in my hometown, Nijmegen. It’s called The Barberstation.
All right, so I’m about to get a haircut. I already ran through a subscriber. He’s sitting right there. What’s up, yo? Hey, yo, what did you get?
Speaker: I got the book.
Merijn Schoeber: He got the My Shredded Lifestyle book, freaking awesome.
Speaker: [0:06:57] [Indiscernible].
Merijn Schoeber: Do you like it though?
Speaker: Yes. You’re the man.
Merijn Schoeber: Thanks. Good to hear that. Let’s get it.
All right, guys, so haircut is done. We’re all fresh. Went to a grocery store. Right now, it’s about 6 o’clock. I’m going to have a little meal because I want to hit the gym pretty quickly. I don’t want to be too full. I’m just looking at the macros I have so far. And it’s like pretty low in protein, so I’m definitely going to have one scoop of whey protein and then next to that, I’m just going to have some Cruesli with almond milk. You can use regular milk as well. This one has a lot less – 13 calories per 100 grams. And I think it actually tastes great.
So in total, I’m just going to – so I basically just scanned the labels. That’s one thing that’s cool about MyFitnessPal. Yes. Bam. Now you got it – the macros. I want to get like 500 calories in total. I don’t want to have too big on a meal. I’ll probably hit the gym in like 30 to 40 minutes.
All right, so this is a pre-workout meal, just a little snack. After this, we’ll have like a big meal tonight because I usually save most of calories for later at night, which is why I do intermittent fasting. So as you guys will see, first, we smash this. I’ll put the macros of this meal on the screen again and I will hit the gym.
Hi, guys. So we made it to the gym. We’re going to train today. It’s a little bit different than the routine I’m actually doing. I’m going to do a full body workout today. The reason is that tomorrow I’m going to take an off day because tomorrow I’ll be traveling, going on a secret day and night trip. It’s going to be epic. It’s not really going to be a secret anymore if you follow me on other social media platforms because this video will be up a little bit later. But that gives you another reason to follow me there. So do so with Snapchat, Instagram. Subscription box down below.
Speaker: [0:12:40] [Indiscernible].
Oh, fuck.
Speaker: Yeah. [0:12:54] [Foreign Language].
Merijn Schoeber: Hi.
Speaker: Hey.
Merijn Schoeber: [0:13:04] [Foreign Language].
Speaker: Yeah. [0:13:05] [Foreign Language].
Hi, peepz. So we are in Nijmegen. As you can see, it’s one big craziness here and he is scanning my number plate because I live in the middle of the city center so they have all constructions and shit. Nobody can pass through, only people that live here. I’m hitting everybody. It’s impossible, man.
So the event, it’s called the Four Day Marches. We have it every year. It’s crazy. People from all over the world – I’m hitting people, guys, believe it. I didn’t kill anybody yet but we’ll see.
This is where the craziness starts. This – look at this shit, man. Look at this. We’re fucking stuck. My bad. What the fuck is it? It’s [0:14:06] [indiscernible].
[0:14:12] [Foreign Language].
Speaker: [0:14:13] [Foreign Language].
Speaker: [0:14:17] [Foreign Language].
Merijn Schoeber: [0:14:21] [Foreign Language]. I don’t – they don’t – they don’t understand that I live here, I guess. Everybody is angry as fuck. Look at those faces.
Speaker: [0:14:34] [Foreign Language].
Merijn Schoeber: [0:14:33] [Foreign Language].
Speaker: [0:14:38] [Foreign Language].
Merijn Schoeber: [0:14:38] [Foreign Language].
Oh, man.
[0:14:59] [Foreign Language].
Speaker: Is that a famous artist?
Merijn Schoeber: I think so.
We made it. That was insane. Did you see those faces?
We just got back home. My friends are making me jealous.
[0:15:20] [Foreign Language].
Speaker: [0:15:23] [Foreign Language].
Merijn Schoeber: I don’t know what they got. What is it?
Speaker: This is chicken [0:15:28] [sauté].
Merijn Schoeber: They got so much food in the city center, man. The problem is they don’t have macros and stuff and –
Speaker: This is called –
Merijn Schoeber: Gains.
Speaker: [0:15:39] [Indiscernible].
Merijn Schoeber: Okay. They’re having [0:15:43] [Foreign Language]. I’m having chicken and veggies. And I’ll show you guys what we’re doing afterwards. And I’m hungry as shit so one apple, Snelle Jelles, the gingerbread, this though.
All right. So we got chicken cooking up with veggies. 250 grams of veggies, 200 grams of chicken a person. We got two portions because Wiro obviously [0:16:24] [indiscernible] as well.
What I’m going to do is the carb source basically whole wheat tortilla, all right? And let me just see like how many calories are in one [0:16:35] [in this]. Yeah. 63. That’s 120.
That will put the meal at 671 calories and then we still got to add some sauce as well. About 700 calories. Not including the Snelle Jelle and apple. The reason I’m rushing is because I’m hungry as shit. It took a while to get home. It was actually funny though because I look like a huge douchebag in my tank top. People were probably thinking I was just like being a full douchebag but I actually live here so I had to pass through. Lemon grass, chili?
They usually ask me to stop, but today we want to do it perfectly. I usually put a video as well.
Weighting out lettuce is way too heavy job but yeah. Okay. That’s that meal three, post-workout meal. I think we still have about 700 calories left so like I said, we save a lot for an evening. It’s quarter to 10:00. So the last meal is probably going to be at 11:00 so all ready in 45 minutes or an hour.
Does the – macros somewhere –
Speaker: There.
Merijn Schoeber: There. I’m going to eat. I’m freaking hungry.
Speaker: That was quick.
Merijn Schoeber: All right, so finished that meal, took a shower and I’m going to do a little physique update and show you guys what it currently looked like. That’s what I’m going to do. Okay, so as you can see I’m a lot leaner than the first day of this cut. Also the lighting is a lot better than the first day of this cut but yeah, this is it.
That’s it. So I’ve lost about 2.5kg so far. Now it’s time to get to the last meal going.
All right, so we’re ready for the last meal. The last meal is always a lot of puzzling when you do – you know, when you count your calories and macros because you have like different macros left that you want to hit a certain target. Now, you can always be a little bit off but I try to be as close with the macros as possible at least, you know, very close to calories. So right now I dropped my calories a little bit. I started up this cut at 2,750. Right now I’m at 2,600, between 2,600 and 2,650, right. [0:19:35] [Perfect].
So this is the last meal. It’s random as shit. So first we got three pieces of 85% chocolate, all right, because I like it. And then let’s got more fats in because I still have fats left. We got 20 grams almond butter together with four rice cakes and then just 100 grams of cherry tomatoes because I didn’t get a lot of veggies in, only with the second meal so I thought, you know what? Health. And then some low-fat yogurt and some [0:20:02] [indiscernible]. 300 grams because that will put me on my protein goal and I have 40 grams of that Cruesli I had earlier.
All right, so just keeping it pretty simple right now because I’m obviously – I mean I’m we’re pretty much of a rush. You got to do a lot of work and then flown in a couple hours, maybe you still hope to get some sleep and then something really, really epic is going down.
So I hope you guys enjoyed this video. I hope you enjoyed this full day of eating and I hope I teach you guys something about what kind of foods you can go for. Like I said at the end of the day, it all comes down to eating your macro nutrient targets which have to be calculated for your personal body so it’s different for everyone. But this is what I’m doing. A lot of you guys asked for this so – yeah, we’ll be getting cool food ideas and I’ll do more of this in the future as well so let me know if you guys enjoyed that and of you wait to, you know, see more recipes and stuff.
Speaker: You want to eat some food?
Merijn Schoeber: The macros of this meal will be on the screen and total macros of the whole day will be on the screen as well. That’s it. I hope you guys enjoyed it again. Be sure to subscribe to the channel. Like the video if you like the video and we’ll catch you at the next one. Thanks.
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