Merijn Schoeber: What’s going on, guys? Merijn here from Student Aesthetics. Welcome to another vlog. Today, it is Thursday, and I’m very happy because I woke up this morning and I lost a bunch of weight, all right? So I hit my lowest weigh-in during this cutting phase. I’m currently trying to lose fat, which is what this series is about.
And this morning I woke up at 180.8 pounds, which comes down to 82 kilograms. Now yesterday, I was 82.4 kilograms, all right? So, you know, that is always what happens during a cutting phase. One day, you may lose more. One day, you may lose less. But what this means, I haven’t had a refeed or a cheat day for about one and a half weeks right now, all right? So the last one was kind of an unplanned one where I just went to a restaurant and stuff, but today, I’m going to do a very structured refeed day. I’m going to take you guys through that and explain exactly what that means, but it’s very useful during a cutting phase, all right?
So that’s what I’m going to do today. For those that are wondering what outfit I’m wearing, these are the jeans that I pretty much rock almost every single day. They’re my favorite brand, Legend London. It actually started out with me doing one sponsored post for them and I have been literally wearing their jeans forever. I hooked up a lot of my friends with the jeans because everybody loves it and it’s basically because it’s made for lifters pretty much. Like I don’t have the biggest legs but I do know a lot of people who have very big legs who struggle with finding good jeans and these like fit freaking great.
So if any of you guys want to check them out, there is a link in the description box down below.
With that said, we’re going to get this vlog started and eat the first meal because by now, it is 1:30 and we’re going to get this refeed started.
So like I said, I’m going to do a structured refeed today. So when you do a cheat day, you basically just give yourself the allowance to eat whatever you want on a certain day. Honestly, it is not the most effective way of going about it because, you know, you’re not sure how many calories you’re getting in. That could be 5,000 calories, it could 3,000 or calories, or 10,000 calories if you’re up for a challenge.
But I’m going to do it structurally because that make sure, you know, you put on minimal fat or actually zero fat. It actually improves fat burning when you do these structured refeeds, all right? They are not as fun because one thing you want to do during a structure refeed is keep your carbs very, very high and keep your fats as low as possible.
All right, so the way you set this up, what I personally do – the most like easy way of doing it, I want to recommend it for you guys is basically taking your current caloric intake and adding 30% of calories on top of that, all right? So my current intake right now is 2,600 calories. You basically just do it times 1.3 and you had an extra 30% and then you get about 3,400 calories. So that’s what I’m going to shoot for today. As far as my macros is going, I’m going to keep proteins pretty much what I normally do. They may actually be a level – level – be a level – level – I don’t know what happened there. I’m excited for this video, man. I’m excited for the food.
You may actually want to keep your protein a little bit lower because carbs are protein-sparing. Now, I’m going to eat shitload of carbs today. Probably, out of my head about like 560 grams or so. So that’s going down and you want to keep the fats as low as possible. But, you know, in order to keep it fun, I personally, you know, going to have, like, a decent amount of fats, I guess. Because you actually want to give your fats, like ultimately at like 30 grams. I think that’s impossible if you want to have some fun with the diet because only eating plain carbs is not really enjoyable. This is one of the best refeed foods.
And one thing I do during a refeed is starting out with more sugary foods and then later on today, I’ll move on to the complex carbs because those are actually – what’s the most effective thing about a re-feed because you want to raise leptin levels. Sugars don’t have the greatest effect on that.
Carbs have the best effect on that. That is why you keep the fats lower, right? So – but, yeah, the reason you want to take the sugar like in the morning is because I’m going to hit the workout right after this. So right now, you know, getting the sugars and then later on the day, complex carbs. The macros of this one is like 84 carbs for 100 grams – only two and a half grams of fat.
So I’m bumped for a refeed. I’m going to have a shitload because I’m hungry. Let’s do – let’s just fill up this whole bowl, 70-something grams. We need a bigger bowl, man. We need to make some gains today. I don’t know about this. I don’t know, yeah.
All right. Let’s scale up. When I say I want to make some gains, I’m pretty serious about that. So now, let’s just go, go, go. I guess it’s all right. Otherwise, when we get this crazy blood sugar spike, which I’m going to get anyway, but this looks good. 250, 250, 256. This is first meal, man. Let’s see how many calories this is. Actually 30 grams, that’s one portion. We do want 130 grams. It’s only 500 calories, man. It’s not even bad. This is only – 440 calories. So we’re also going to have – yes, yes. Happy life.
First meal guys, this is the pre-work out meal. Maybe I will have protein as well depending on how filling this is, some refeed day – mad gains, if you guys already know, man, we’re back at it, back at shreds. All right. So that meal was scaled pretty quickly, but I only could take 8 grams of proteins so I want to get a little bit more, also if we can fill – this was 130 grams of carbs. It was good though, actually they really fill me up. So I’m going to have this Pro Bar Elite for my protein. I think this is the, yeah, caramel, hazelnut my flavor, favorite one, freaking good. And that’s it. I’m going to do some work right now and then we’re going to take some shots for the gram then hit the gym. I’ll take you guys at home.
Okay. So we’re walking through my hometown trying to find some cool spots for the gram, you know. Because I’m posting at Instagram once a day, sometimes twice, I always want to make sure I was have some cool photos. Right now, you know, I got my own videographer who can also take cool photos, so I definitely, obviously, I want to make use of that. For those that are wondering who he is, we were working together now for – he’s called Wiro by the way, but I said that many times. But today, I’m actually going to introduce him, I guess, because he definitely made it through the test. I thought like, you know, the first videos I’m not going to introduce him yet because you never know, maybe it doesn’t seem to work out. You know, you never know but he definitely made it through test. He’s been grinding hard, so let me freaking introduce him. Does this work? I’m not a videographer so, okay, you’re sharp. What’s up?
Wiro: What’s up, pips?
Merijn Schoeber: Who are you?
Wiro: I’m Wiro. Like Merijn said, maybe international, I’m Wiro.
Merijn Schoeber: Wiro.
Wiro: Yeah, I’m a videographer. I’m doing this for about three to four years now. And a few weeks back, I saw that Merijn needed a new videographer and I’m from around here, so I made contact. And so far, it worked out, man.
Merijn Schoeber: Oh, yeah, man.
Wiro: So far, it worked out. I mean, I’m enjoying the edits, enjoying the film work.
Merijn Schoeber: It has been my ultimate goal for the past three years to share my message with the world. Fitness doesn’t have to take over your life.
Merijn Schoeber: Big?
Wiro: Yes, you have crazy big arms.
Merijn Schoeber: Always make sure to warm up.
Merijn Schoeber: Damn.
Wiro: Normally, before, I use to do promotional videos, animations, so this is something different you know. Vlogging is something totally different but it’s cool so far. I like it so far.
Merijn Schoeber: That’s good to hear man. Yeah, I guess we’re having a lot of fun with it.
Wiro: Yeah.
Merijn Schoeber: And what started you to –
Wiro: Should I take over the floor right now or not?
Merijn Schoeber: Yeah.
Wiro: Yeah?
Merijn Schoeber: Yeah, you could do the refeed day.
Wiro: You can take the pictures of me.
Merijn Schoeber: Take over the gram and everything.
Wiro: Given the chance, it’s okay. Well, but it’s cool. I like it.
Merijn Schoeber: Okay, good to hear that man. So that’s Wiro, he just introduced himself. And yeah we’ve been having like good time working together and it’s been really good so far, creating great content. And yes, so a couple of weeks back you know I was looking for a videographer. I got like a lot applications.
Reason he made it through the test, it’s because I – from his email, I could tell that he had that great mindset. And obviously he had to like prove that, but he definitely did man, he makes late hours like sometimes I wake up at 8 in the morning he’s like, “Hey, bro. I just finished the vlog. I’ll go to sleep.” And can we do a little later hours – that’s cool shit man.
Yeah, I always like to work together with people that you know, want to grind and work hard, you know. You will be posting like content that hasn’t been released yet, maybe like snippets of like YouTube videos.
Wiro: Teasers.
Merijn Schoeber: Teasers and stuff so you guys get –
Wiro: Behind the scenes.
Merijn Schoeber: Exactly man, so you can get excited at this page, but you should do it. So if you guys want to see that, do make sure to give him a follow, links in the description. We’re going to take some photos. Where, where? Yeah, we’re on – say one last thing.
Wiro: Oh yeah, right. This is natural.
Merijn Schoeber: Completely that –
Wiro: I want to say thanks for the comment so far about the lit – at the comment.
Merijn Schoeber: Yeah, the lit on comments.
Wiro: They were good, man. They were good to have so that’s what’s up.
Merijn Schoeber: Okay, nice. All right guys, so we are driving to the gym. We’re pulling up at the gym, Ultra Sport right there. And we’re going to hit legs and back session today.
All right, starting off with a regular squat today. I did front squats the other day. And what I’m doing this particular day is like a leg higher reps. On the front squat, I’m doing lower reps. That’s something I switch like every six to eight weeks, I’ll switch out my work routine.
Mostly it starts with the compound lift, so for example you know like two months ago, I did front squats for higher reps, now for the lower reps, now I do regular squat, higher reps. So what I do is about 10 reps, last week I did about 110 kg. I’m going to try that today.
I do plenty of warm up sets, you know at least like three to four of my first exercise.
So when you’re trying to cut body fat, you’re in a caloric deficit. So you’re not providing your body with a lot of energy, you know, compared to when you were bulking, where you’re eating more calories than you burn.
So a lot of people try to, you know, constantly increase weights in the gym but that is not really realistic, you know, if you’re an actual – and you’re cutting body fat that you can’t keep increasing in the gym on weights, especially on the bigger lifts. They’re going to take a toll, you know, eventually, maybe not getting every cutting phase but later on, for sure. And I’m getting pretty lean right now, so I’m noticing it. And what I’m trying to do is basically just do exactly the same weights in the gym, you know, every single workout.
So the app that I use to track my workout is called RepCount. I’m not sponsored by them or anything. I really think it is the best app. They only have it on, you know, like an iPhone. I don’t think they have it on android because before I had android phone, maybe right now, they do, but like a year ago, they didn’t.
But RepCount, highly recommend it. And you can do it on any app basically. This is just one that I really like. But yeah, I really do suggest tracking your workouts so that you know what you’re doing because I love doing things by science. That’s why I, you know, track my food intake and that’s why I weigh everything out and I track my workouts as well. I love to sticking to science because you know that you’re doing things right, making As.
That’s also why I’m weighing myself every morning, all that stuff, you know. Lifting is science, man. At least, I think that’s the way you want to go about it because then, you have like full control. Some people cannot deal with full control but I think full control is the best thing once you give in to it. Anyway, let’s get it. I hope I’m going to make the reps. And if not, then – well, I’m going to try.
All right, I did nine reps instead of 10, but I didn’t go to failure at all, you know, to make sure – when you’re cutting like often you think that you can get like the ten reps, right now for example. But if I did, I probably would not get like two extra sets, all right? So I’m sacrificing more reps because last week, I actually did 10 reps on the first set. The second set, I did nine and then third set, I did eight, I believe. So we’re now trying to do three sets with nine reps to see if that works.
Okay. So today, I’m doing shrugs – on the other lats and back day, I’m actually doing face pulls for my rear delts, all right? So I’m pretty much doing like two exercises for back and then either one for the traps or for the rear delts, so I switch between those. And the workout was three days ago, right, so hitting every muscle group every 72 hours.
Now, last thing that’s left is something for the girls. Say it.
Wiro: Curls, man.
Merijn Schoeber: Girls. Yes. So curls, for girls, if you’re a female subscriber, make sure to show me some love in the comments down below and let me know if you appreciate me doing some curls for you. So I’m going to show it for you like I don’t want any bigger guys, this is just for female subs. I know you are a small percentage so put a comment down below. Just get it.
Workout done. What we’re going to do is a physique update, full touch down, flat landscape, freaking sheep and stuff and a windmill. It’s the windmill?
Wiro: Yeah.
Merijn Schoeber: Let’s do it.
Yeah. Okay. He’s – so I’m not sure how I’m going to wait this out here in the car. But I’m hungry as hell. We just took a lot of like Instagram pictures outside and stuff, so I need to eat, man. I still got a lot of calories left today anyway. So this is like I’m trying to get like most of the sugars around my workout before and afterwards. So I had to just go for some candy. This is kind of my favorite, sugary candy. All right. So this is literally straight sugar, zero grams of fat, 75 grams of sugar, 63 grams – 75 grams of carbs, 63 grams of sugar, even 5.5 grams of protein, man. Gains.
So I’m just going to eat a few and then I’ll weigh one hour when I get back home and we calculate. I’m going to – or –
Whoa. Oh, solid. This is why I got the sick pump today because this morning, you know, the sugar was like 100 grams of sugar, and I saw this face popping like crazy, man. I think tomorrow – when I head to workout tomorrow, it’s going to be unreal.
All right. So it’s time for the next meal because we only had a little snack. I’m just posing on Instagram real quick. This is the picture we shot today. It’s freaking lit, man. Maybe we should put it on like big on the screen.
Wiro: Yeah, we can do that.
Merijn Schoeber: Anyway, follow me there in Instagram. Link is in the description box down below. And right now, we’re going to have Subway, man. This is one of the best refeed foods. It’s freaking high in carbs. If you go for the right one, I think you’ll like chicken teriyaki, 6 grams of fat for having one. So it will all be 12 grams of fat, it’s doable. Probably like over 100 grams of carbs as well. Let’s eat.
All right, so we got it here in front of us. The macro is even better than I actually thought. It’s only 9 grams of fat, you know. It’s, let me check, 118 grams of carbs, 52, protein. All right. So that’s freaking solid.
I did skip out on like cheese and stuff, that’s like a little bit less enjoyable, bit it’s a refeed I wanted to take this perfectly for you guys. Usually, I would just – I would have cheeses – but today, I’m going to try to keep it as low as possible, just for the size aspect.
Alright peeps, so I’m aware that this is the most random transition ever, a lot of shit happened, I was supposed to be you know, vlogging tonight, myself, so I ordered this pizza because I saved a lot of calories for this pizza actually. I’ll tell you guys about that in a minute, but I’ve got two vlogging cameras here, both of them pretty much crashed, this one is like still open even though there’s, well, you know, battery in it, and both the batteries I tried to charge them and stuff, they don’t work out.
So right now, I’m filming with a different camera, but this camera is almost dying as well, and my pizza is freaking cold as shit because I’m standing here without a shirt on because I have to take a cool thumbnail for this video. The most micro friendly choice I have to make during this refeed, so I ordered a Dominos, but I thought it was going to be bigger.
Like I don’t know how it looks on the screen. I’ll turn it a little bit closer. For the macros, like they’re pretty decent, I think it was. Let me check. Yeah, it’s only 1100 calories, so I guess its size is pretty much right for that amount of calories, but this was pretty low in fats, like you know, only 30 grams of fat, a lot of pizzas, they have like you know, up to 70 grams of fat.
I’m a big pepperoni guy, but I don’t want to like mess up the whole refeed, because I can do a low fat all day, got to save up for that pizza, but anyway, I’m going to eat, because this is getting cold as shit. And I’m really looking forward to this pizza. So –
It is good though, it is good though.
Alright, so of course that pizza – I recharged the battery of the camera, so we’re good to go again, we continue the vlog. So I’m going to tell you guys like the total macros today, what they’ve been. And the pizza that I was eating, was the chicken supreme pizza from Dominos, a medium one, alright, 25 centimeters, so that you guys know if you want to get the same one.
So I totaled my macros, had been 57 fats, all right, so I got most of the fats from that pizza, I saved up for that, and then 168 protein, about 550 carbs that will put me in total, about 3400 calories, which is what I was shooting for. So yeah, that is pretty much what the macros of today look like, and this is kind of like how you do an optimal refeed day.
Refeed days are very, very good when you’re in cutting phase, when you put more deficit. And I’ve explained it in more like detailed video, what the science behind it and everything, so I’ll link that in the description box down below, because it’s a way more detailed video, but today is pretty much like an example day.
I don’t always do refeeds, like this, I’m not going to lie, I have my cheat days as well. Sometimes I talk about them at bulk as well, you know, it’s all about balance, and same thing goes for refeed day, or with any diet you follow. Some people may not be able to stick to it, and if you do, but it doesn’t fit your lifestyle, then you will have to like, you know, give up a lot of things in your life.
What fits your personal lifestyle, but this is the most, like optimal way of doing things, alright, but like in real life, it’s not always about optimal. So that’s something I want you guys to understand, because fitness is about you know, being able to sustain it in the long term.
So I do try to have these refeed days, but not always, you know, I’m not going to like, I’m still human, yeah, and I’d fuck up sometimes as well, you know. I had done like many, unplanned cheat days. And that’s something you don’t want, that’s why you actually wanted the refeed days.
So as far as how often do you want to do refeed, in general, when you’re a little bit higher body fat, you want to do like once every two weeks, you want to get deeper into a cut when you get around like 10% body fat, you may want to do it like every single week.
So yeah, those are my recommendations, but then again, every single person is different, so some may respond better to a refeed, or cheat day than others, but you’ll find that out, but these are like general guidelines that would definitely be out for – you know, some people basically refuse the refeed days. I actually have clients as well that simply – no, they don’t want to do it, because they mentally feel like they’re going to get fat, and then the problem is that if you keep not doing it, you may actually stop losing fat and I see this so often, people you know, go lower and lower in calories, do not lose fat.
And then once I actually increase their calories, they lose fat again, and that is really like, the hormone part, that I explained more deeply in that other video. But that is why it’s super important to overfeed sometimes, actually.
So that said, that’s pretty much today, the whole day. I hope you guys enjoyed it, if you did, make sure to give this video a thumbs up.
Thank you all by the way for all the amazing responses on this series, it has been really good, and so I definitely want to thank you guys for that.
I want to thank Wiro as well, who I introduced today in this video for doing all the awesome edits. And yeah, I think we’re you know, pumping out a lot, a lot of content, also like really, really got positive responses on the informative content that I’m bringing back. So right now, I’m literally like shooting videos every single day.
And you know, this is what – you know, I started YouTube three years ago, and as a hobby, you know, shooting videos, not doing it every single day. So I guess you could say, I’m living the dream that I had and you know, it’s cool, man, I love creating content, and it’s awesome that it’s being appreciated by you guys as well.
So I’ll just keep on going, and I’m freaking enjoying it, freaking enjoying it. Alright, so with that said, wrap up this video.
Make sure to hit the subscribe button, because a lot more content is coming. Make sure to put a comment down below and let me know what you guys think. And I’ll catch you with the next video.
Peace out.
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