– What’s up guys, it’s Chris Heria, welcome to another vlog. Today I’m gonna be showing you guys a full day of eating for me and normally what I’m eating depends on what I’m gonna be working out that day so I’m gonna be showing you guys a shoulder workout for the day but first, let’s move on to breakfast. Alright so for breakfast, let me whip that up real quick. There we go. Some good old fashioned water. Doesn’t gotta be this water, could be any water. But for the mornings I normally skip breakfast, definitely hydrate. I try to do some high intensity cardio based style warm ups for the day, just to empty out that tank, completely burn off the leftover calories that I had from eating from the day before so I can increase my metabolism and burn those off in the morning. What I like to do is start each day with an empty tank so at the beginning as soon as I wake up, I try to burn out whatever was left in from the day before and I find that to be the most efficient way to be burning fast every single day and still simultaneously building lean muscle and if you really wanna get the most out of your training and nutrition start as soon as you wake up in the morning.
So instead of going for that big breakfast of energy in the morning, cereal and milk, pancakes, orange juice and all that good stuff. We’re gonna skip that and use our fat stored cells as energy to start burning off some fat and start putting your body from the beginning into fat burning mode. So I just finished my skateboarding cardio session this morning. Just about finished some breakfast, now I’m gonna show you guys the workout to supplement my breakfast. Like is said before, how and what I eat depends on what I’m working out for the day. So there’s different types of combinations of training and nutrition depending on what your fitness goals are or even depending on your fitness styles. Some people bulk up in phases and then cut down in phases. I like to stay lean year round, focus on my strength and power and slowly build solid muscle.
So today I’m gonna show you guys my shoulder workout for the day. Let’s get it. So the last time I ate was last night around ten pm, I had salmon, broccoli and sweet potato. My first meal of today is gonna be about two pm, that’s about 15, 16 hours in between my last and my first meal, I’m sure a lot of you guys have heard of intermittent fasting before. Intermittent fasting is when you’re fasting for an interval of time, normally around 15 hours from your last meal to your first meal and there are a lot of benefits that go with it but I’ll rather have you guys go ahead and search it up yourself.
Intermittent fasting, go ahead and look that up, you’re gonna see a lot of benefits to it and a lot of research to back that up. And one of the things that I like about it as well is that when you’re in fasting mode, your body is in a fat burning state and you’re constantly burning calories. Your mind is in a heightened state, back when we were primitive beings, when we were hungry we would go and hunt and when we were hunting, we needed to be extremely focused to be able to catch our prey so our natural instinct is to go back into this survival mode when we’re fasting.
So there’s another benefit of fasting, now each day I fast for different periods of time, depending on what I’m gonna be working on that day. If I’m focusing on heavy lifts for the day I’m probably gonna shorten my fast time and I’m probably gonna be eating a lot more carbs. Of course they’re gonna be healthy carbs, something like sweet potatoes, cauliflower, broccoli, stuff like that. If I plan on having a fat burning day, well then I’m probably not gonna eat as many carbs if any carbs at all so I can be using my fat storage cells as energy like I had mentioned at the beginning of the video. And for something like this, I’ll eat a really good meal right after my workout so let me finish my breakfast real quick. And let’s get started with today’s workout. Alright let’s go ahead and start this.
Add workout, we’re gonna create our own, let’s name it shoulder builder. It’s gonna be a little bit of everything. Alright let’s go into a rep building and I’m gonna make this for intermediates out there so even if you’re a beginner or advanced, this is still gonna be a great workout for you guys. Let’s go ahead and start this. For that warm up, we’re gonna go ahead and go into one arm assisted pull ups. I’m gonna be doing one arm pull ups but I put one arm assisted pull ups for everybody out there, still trying to get those right there and we’re gonna go for four reps, three sets.
Let’s move on to round one. So for round one, I’m gonna do handstand to full planche, I’m gonna put in tuck planche, press to handstand because this is the progression, if you guys wanna learn how to do that move. The next move I wanna add is a weighted exercise, we’re gonna go for military press. We’re gonna do it with a barbell. So this is a pretty tough move so guys, don’t go crazy on the weights right there, it’s really all about doing it right and squeezing as hard as you can. We’re gonna be making a solid, well rounded shoulder workout, hitting our frontal delts, side delts and rear delts so the next move after these military presses, let’s go into full planche push ups but I’m gonna give you guys a tucked planche push ups. For the next exercise we’re gonna go into handstand to 90 degree push up, I’m gonna give you guys the 90 degree hold.
Alright, next we’re gonna go into rear delt flys. Let’s do 12 of those and then we’re gonna finish off with handstand push ups, let’s do it. And I’ll give you guys the ones against the wall, make sure you practice it both ways, facing the wall and against the wall. We’re gonna put that one for 10 reps and that’s gonna be the routine right there, guys. So I’m gonna go ahead, save that workout, I’m gonna post it right now you guys, should be able to get it so open up your Herio Pro app and let’s do this workout together.
Alright so we’re gonna get this shoulder workout started, let’s go ahead start that workout. We got the timer going and the first exercise is gonna be one arm assisted pull ups. I’m gonna go hit the one arm pull ups for each arm. (light music) Oh, alright. Now we’re getting warmed up. Alright so for the next exercise, we have handstands, full planche. Alright so we’re gonna be finishing up with one arm assisted pull ups, including how many reps you did, we’re gonna move onto round one.
For you guys it’s gonna be tuck, planche press to handstand. Alright five reps. You guys don’t know what that looks like, go ahead and click on the move and you guys will be able to see exactly what that looks like. Just like that. So that’s what you guys wanna go for. Alrighty and this is a great progression, in doing the real handstand, full planche, which is what I’ll show you guys right now.
Alright so you guys should’ve been doing tuck planche, press to handstand and I was doing handstand to full planche. And moving on we have military press with the barbells, let’s get it. Alright we’re gonna go for 10 reps, I love incorporating weights, especially right after a heavy, heavy intense calisthenics exercise so let’s go right into this move, guys. (dramatic music) Oh! That is like deadly after those other progressions. Alright so let’s move onto the next exercise, next we’re gonna be moving on, tuck, planche, push ups for five reps, that’s what I want you guys to do, I’m gonna be doing full planche push ups. Let’s get right to work. (light music) Next move we have is 90 degree hold, let me show you guys what that looks like. (light music) Oh, alright, little hold right there. So we’re almost done with this routine. Next we have rear delt flys and then we’re gonna finish off with handstand push ups. Let’s go right into those rear delt flys. (light music) Alright, so we’re gonna end this routine right now.
We’re gonna finish off with good old fashioned handstand push ups for that shoulder builder. You wanna go ahead and input that, input every single exercise because this is all valuable information that you’re gonna have in your workout history so you can keep track on all the workouts you’ve been doing, the muscle groups you’ve been working on and the gains you have been making, alright guys, so now we have handstand push ups. You guys are gonna be doing it against the wall, make sue you do it on both sides, facing the wall as well as away from the wall. I’m gonna be doing em right here, let’s get to work. (dramatic music) Hey! Alright, so they’re the last exercises of the workout.
Let’s go ahead plug that in real quick. That’s gonna complete round one so I’m gonna go ahead finish up this routine, I’ll catch you guys back around 2:30 pm, I’m gonna show you guys what I’m gonna be eating for lunch. Alright so it’s about two o’clock, let me show you guys what we’re gonna be eating for lunch today. We have ground turkey, garbanzo beans, red beans, tomatoes, spinach and some mushrooms. Now like I said at the beginning of this video, what I eat is always catered upon my workout regimen so today we had a shoulder workout, so this meal is based off of my shoulder workout. Like I had mentioned before, I do carb cycling, what that is is I’ll have a full day of carbs, day one, I’ll have a half day of carbs, the next day and then I’ll have try to eat little to no carbs on the third day and I basically just cycle that.
So the days that I don’t eat carbs, eat half carbs and eat carbs the whole day depends on what type of workout I’m gonna be doing that day. For example, if I’m lifting super heavy, doing small reps, heavy lifts, such as dead lift weighted pull ups, weighted dips, stuff like that, then I’ll probably have more carbs in here, something like sweet potatoes to give me more energy for those heavier lifts. Something like today, as you can see, I have some carbs in here. I got garbanzo beans, red beans, so forth and today was a shredding day for me, I was trying to just do all fat burning, or trying to do some abs type of routine, then I would be eating little to no carbs at all. I would try to be using as much fat storage cells as energy that day so I could burn as much fat as possible ’cause that’s the goal of those fat burning days, which is why on my fat burning days, I’m gonna have little to no carbs, skip right out on all those carbs and go straight to burning some fat so today, we’re gonna be eating this and I’ll show you guys what I’m gonna be eating later on tonight.
Alright so I’m right about to eat dinner, guys. Check this out. We have steak, chicken, brown rice, onions and zucchini and this is what I’m gonna be having for dinner today and if I’m still hungry, I’m not even gonna lie, I like to have Greek yogurt at night because this has casing in it, which is a slow releasing protein that is gonna be great for while you’re sleeping so while you guys are sleeping you’re gonna be able to be still getting some nutrients, getting some protein in there and of course, when you’re sleeping is when you’re building the most muscle, guys. Also, great for muscle recovery. This is delicious, guys, I’m gonna get right into this. Alright so that’s the vlog for today, guys. I’m gonna go ahead and get dinner started. Thank you guys so much for watching, definitely leave down in the comments section below what you want the next vlog to be about and we are gonna be doing workshops all around North America and Canada so check that out and I’ll see you guys next Thursday two pm, Eastern time, mad love, peace out.
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