Good morning table ninja and welcome to a new video. Sunday, September 16, 10:11 am
of the morning. Today third episode of mine winter bulking
I must say that these hours at work are really destroying me
even last night I returned at 01.30
last meal last night was at 2:00 maybe I finished to eat that was 3:00 and then I went
in bed and I slept my 6 hours. To say I really like the waiter
a lot because you are always in contact with them people but times, wow the time! However
I must say that it is also a good way to do cardio because yesterday evening I really walked
a lot and above all yesterday was my leg day so today I really feel my legs
disaster. We hope today that my personal trainer has a little pity for mine
legs, and do not let me use them. TO About personal trainer at 11:00 I have to
be in the gym and I'm always late so ninja, let's not lose ourselves in chatter
and let's go open this third episode of my winter bulking with the usual practice
physical check! off my shirt
So this is my current physique on September 16th!
and weight control!
66.8! But is this a winter bulking or a summer shredding? I mean, I'm
raising the calories and I'm losing weight? Not here there's something wrong with the ninja. My 2400
daily calories plus cheat day evidently they are not enough to put on muscle mass.
and then this week we're going to get up our caloric intake of another 200 calories.
ok, we'll talk about this after gym in the meantime let's start the day with the
my usual morning routine! Then ninja obviously like every morning you just wake up
wine! this is all the wine I'm going to drink today, no joke ninja!
maybe drink a nice glass of wine today you know in the gym how I would push!
water! my usual 3 2-liter bottles. This it's all the water I'm going to drink today, like
always, 6 liters a day, and let's start with the first liter because this morning I am
really woke up with a lot of thirst. Health ninja!
and the first liter is gone. Next thing to do
scale, pre workout and shaker. as always I go to prepare my pre workout
that I will use twenty minutes before my training We always respect the doses! Tired of saying so
now, because it contains a lot of caffeine and we like caffeine but too much caffeine
it's not good. I add my water
usual shaken, and this goes in the fridge so I find it
nice cool before my workout. IS now let's go and prepare the best thing
that there is above the face of the earth.
Ninja coffee! The thing that I love most in the world!
Every time I drink coffee in the morning the day smiles at me. So in my first one
episode of my winter bulking we went to examine the squat, in my second episode
of my winter bulking we went to examine the flat bench
today finally in my third episode of mine
winter bulking we will examine the detachment. One of my biggest goals of this
winter bulking is improving the gap, I want to grow with the break, I want to increase my ceilings
as much as possible and I'll do it, I'm sure. Always if today I can get away with these
damn calli. So as always ninja I finish enjoying this nice coffee, I go to
make me the bag I take myself behind my pre workout that I will drink in my car with my metal
as usual and next clip: gym!
And here we are ready here for the third time, for
the third lesson of this power lifting with mine personal trainer Anna.
Hi guys, hello everyone. So today we see for the first time with Thomas the detachment.
first we did the awareness exercises of the pelvis also with the retroversion to improve
a little 'movement especially in phase of Raised. Now we are in heating finding
a target weight, slowly to arrive then to do, keeping the load, a 6 by 6 with
two and a half minutes of break between a series and the other.
Will we ever do it?
NO!
good perfect! let's begin!
Let's go 8, go! Go back, go.
One
Eight
Stop!
then declare your target weight with which you will 6X6 come on
I declare my target weight which is 120 kg
Half saw. But we will grow with time this is sure just Anna?
Hopefully. Focus on the feeling of the rear chain
of your back musculature. Go!
Go!
one
Go...
six!
ok down! Go!
one
Go
six!
ok down! Go!
one, well here in preparation, fold more fold more!
you are good!
go Go!
one, out of the air
Go!
six
Go!
one
six!
Go
one
You're ok, put it down, stop it.
now we will do 6 shots and then we will go climbing without pauses, I will step behind you and take one disc at a time.
I'll give you the way to the deadlifts
Go!
here one comes from
stay there, 6 down!
Go! one back!
Go!
5 down, do not give up!
go one! back of the seat1
5 go down! I take ..
one!
5, I remove ..
give one!
12, enough!
gym gone, and here we are back home with my water!
so refreshing! By the way of water, in the last video you asked me
why did I replace my amino acids? branched with water. Simply because
is a supplement and in my opinion the word "Integration" means "integrate"
it is not mandatory in your diet. IS in fact you asked me a lot of questions
in the "integration" field and now I will go to answer them. Only leave me first
remove the tank top because my mother that hot that is today. Much better. So topic
integration! I will tell you my experience, I've been training at the gym for four years
I have never taken any supplements. I started to take the supplements that I will explain to you now
here only two years ago. The only supplements that I have tried in my life and that I still use
they are: branched chain amino acids. What are the branched amino acids? In short words
help to preserve muscle in one phase definition where you are in caloric deficit.
But now obviously, entering into bulking, I will not need it anymore. What already tested
last year. Last year, in mine bulking phase, I've never used them and me
I'm really good. So a supplement less to take, while I take
every day a multivitamin pill and an Omega 3 pill. These supplements
I take them practically every day, 365 days year. They have a lot of benefits, me
I recommend them, I find myself to be with God supplements. Because I take every day
these two supplements? Obviously because in the multivitamin I can find all the
main vitamins, almost 100% of the dose recommended daily
so really essential for health, especially for i subjects who train a lot like me
while I use Omega 3 because I do not eat a lot of fish, I prefer meat, and Omega 3 is a fat
really essential that our body, unfortunately, he can not produce. So this
it's the main reason I do it use. Next supplement that I take, if yes
can call supplement: protein powder. Why do I take protein powder? Simply
to get to fix my calorie intake at the end of the day. Protein powder does not
they will make you grow muscle, trust me, so you can do it very well without it. Fourth
and last supplement I take, too this if you can call supplement
the pre workout before my workout. Simply because it gives me a rush of adrenaline, me
I feel loaded when I go to the gym and do it I simply take because I follow a fast
intermittent, and then I go to the gym a empty stomach and if I want to have some
energy to raise some weight obviously I must have some caffeine circulating
inside my body. As for the creatine or all other types of supplements
you are asking a totally ignorant person. For me, the best integration is food.
So table ninja if I can give you my advice: if you want to grow muscle mass, if
you want to grow up in the gym, eat like sharks and train like dogs
but let's get back to today's training. Today with my personal trainer Anna
we saw the break. I worked with the classic 6x6 obviously the 6x6 is used to increase
the force. So in the first episode of this heading we saw the squat, in the
episode we saw the bench and in the third episode we saw the break. And these
they are the fundamentals that I will train in this my bulking phase. As I said in my first
episode of this column my goals they are improving the squat, the flat bench and
and the detachment. However in the next video we will go to work these three fundamental with the 5x5
with my target weight that I will have found and of course we will grow it from week to week
let's see where we'll go!
integration topic: done. Training topic: done. What is missing? What is missing? Oh yes
the most important topic: nutrition
So, as you saw this morning I woke up with the weight of 66.8
the reverse diet is going great, why?
Because I am getting used to my body to eat more calories every week
and anyway I'm still losing weight. This is a great thing guys, you have to try the reverse diet.
Do not rush to raise your calories
slowly raise them from week to week, as I am doing
even if you lose weight, trust that you are not losing muscle mass
especially if you are increasing the load at the gym
in my case I'm increasing the load at the gym, I'm losing weight
however I see myself much fuller than the first episode of my winter bulking
so I do not worry and I continue with my reverse diet.
then we see the calories of the last week: last week we went to eat 2400 calories
from 49 grams of fat, 315 grams of carbohydrates and 160 grams of protein.
Obviously I kept these values every day
apart from my cheat day and my post cheat day, where I do the carbohydrate discharge.
As I said this morning this week we're going to grow my calorie intake of 200 calories.
And where will we go fishing these calories? This time we will increase our fat by 6 grams
we're going to increase our carbohydrates by 40 grams
while obviously we will continue to keep our 160 grams of protein.
Why did I go fishing calories this time from fat?
Because I want to continue to keep my 20% of calories from fat
and in fact the diet that I follow provides for these percentages: 20% fat, 25% protein and 55% carbohydrates.
I find myself from God with this diet, I want to continue to follow it
and that's why I went to increase my fat this week
because I want to continue to keep 20% of my total daily caloric intake
now it's almost five o'clock, I have to feed myself because at seven o'clock I have to be at work
I do not want to be late as usual. So off these calories, I prepare my beautiful table
and we will see each other at the speed of light for the first meal of this full day of eating.
And here we are ninja, in the place where I like the most to spend my time, my beautiful table.
Today, after the training, I went shopping and while I was running through the lanes
I saw something I have not eaten for a long time.
So today's first meal we have: ravioli with grilled vegetables
It's from a bag that I do not eat ravioli and I could not resist
but of course we would also need our sauce
to go and enjoy our ravioli to the fullest then
barilla basil sauce, grilled vegetables, here we have peppers, courgettes, aubergines and potatoes.
But we do not have a lot of protein in this meal so I'll go and add
this cut of chicken, just to raise my protein level a bit.
Obviously I will spare you the boring part of the cooking
because I'll just have to fry my vegetables in the pan
obviously without olive oil because I want to save some fat for tonight
then I'll add my chicken breast cut
and finally I will serve these two elements with all this tomato jar.
While for ravioli instead I simply put on the water and boil them, very simple.
And then as always at the speed of light
my first dish is ready to be tasted.
And look what a fantastic ravioli dish I've cooked.
So here ninja we have 250 grams of ravioli to grilled vegetables, 450 grams of
grilled vegetables, including peppers, aubergines, courgettes and potatoes, 400 grams of tomato sauce
and 300 grams of chicken breast cut. Look at that guys portion, this is one
what a fantastic thing. As always, I have my third bottle of water of the day
and as always before going to fiondare to taste This fantastic meal puts you in the calories
totals and the total nutritional values of this plate right above, as always
it's 18 split, I have my work tools and table ninja, good appetite for me
let's go and taste this divine morsel, which will be definitely fantastic.
Mamma mia ragazzi the combination of these ravioli with vegetables, with meat and especially with potatoes
my mom the taste is really amazing!
There is little to do guys, this is fitness!
can you see the inside of these ravioli, I'm really, really good, I recommend them.
Mamma mia I really missed a lot i ravioli.
IIFYM guys, combined with intermittent fasting and you can afford these divine bites.
Mamma mia if I'm enjoying this dish, I'm really, really good.
You have to try this combination, then the potatoes give it a truly indescribable taste.
Potatoes and pasta: my mother, I love them
and the choice of chicken is also perfect
to fix some protein because it is great in this dish
Madonna! How I love vegetables, how much I love pasta, how much I love to eat.
how I was waiting for this bulking phase!
The last bite of this delicious meal, I must say that he really satisfied me!
fantastic, as usual finished my first meal of the day: multivitamin
and omega 3, a pill each, ninja health!
now I have the right energy to face this working evening!
it's 6:16 pm, well now I'm running to get ready, I do not want to be late
we hope it is not a super messy evening, and we hope to
finish early, so I can eat tonight in peace and I can go to bed early
because I sincerely also have some sleep. Table ninja, I run away to work
and we'll see each other later with the second one and last meal of this fantastic full day of eating
And here we are table ninja! Work gone
it's 12:30 am, tonight I finished pretty early, I'm really happy!
how I like it on Sundays evening! And why? Because for me on Sunday evening
it would be Friday night since Monday and Tuesday is my days of rest
so tonight I can relax in front of the tv, I can go to bed even a little more
late, tomorrow wake up calmly and go to the gym, ahhhh how much I love Sunday night ?!
however, let's not lose ourselves in chatter because they are super hungry as always and given the time
and my little desire to put me in the kitchen tonight obviously "carbnight"
my favorite recipe, this thing I eat it practically 4 days a week and every time
that I eat it before going to bed I sleep like a child and in the morning I feel super charged
to go to the gym to destroy a little of weights, so tonight for ours
carbnight we have: prunes, an apple, black grapes, almonds and of course my usual fage
total 0% fat, sugar stevia and flavour drops to the toffee flavor, of course I will use these
two sweeteners to give a super amazing taste to my fage and finally my obsession
miel pops cereals, these are really sugary, a really really good thing
and then let me prepare everything with my usual one magic
fortunately there is the magic that makes things much easier!
then in the first container we have our fruit
and our cereals, of course I cut the fruit into small pieces
and in our second container we have our yogurt fage and look at the consistency ...
we just have to unite everything
and this is the ninja result, look at that fantastic carbnight!
Then we have: 520 grams of total fage yogurt 0% to which I joined two teaspoons of stevia
and a dozen drops of flavour drops al toffee taste, if you combine these ingredients
something really good comes out, you must try it. Then we have: 170 grams of
black grapes, 170 grams of prunes, 170 grams of apples, 25 grams of almonds and finally 110
grams of cheerios cereals, look at the size, this thing is super sugary, but
falls into my macro so I can afford it, as always before going to sling
to taste this fantastic delight I put you total calories and nutritional values
total of this meal right above, as always.
it's 1:13 am, off my shirt because I want to eat in peace, much better!
I have my faithful spoon and ninja good appetite
amazing, really good!
Look at that divine morsel
fage yogurt, cereals and fruit. The combination it's a fantastic thing
Carbnight! Trust me if you try it, you can not do without it.
I lost a calorie as always.
Oh I forgot, this is fitness!
And almonds too! How much are almonds good? How I love dried fruit
fantastic!
However, I really am happy because a lot of you are writing to me
in Instagram and thank me for this recipe, in many you told me that the carbnight is
It was a really fantastic discovery! Please ninja, good carbnight!
Oh yes, if I had to choose a meal to eat for a lifetime ... carbnight. That's for sure.
Look at that nice piece of grapes
Look at that guys stuff, please stop going on rice broccoli and chicken!
allow yourself these things, these are the pleasures of life!
almost over, it's always a shame to finish the carbnight ninja
the last ninja morsel.
Round! Easy! it's 1:34 am and after being me enjoy this fantastic carbnight I put you
total calories and nutritional values of this day right above, like this
you can see that I have respected both the calories that macronutrients with two fantastic dishes,
this day really flew today ninja, me I got up really late, I went in
I went shopping, I am I came home, I fed myself,
I went to work, I came home and I fed myself, super fast
but really productive because we filmed too my third episode of this winter bulking
now I'm going to relax in front of the TV then slowly I will fall asleep, but before
give you goodnight ninja I wanted to remind you that if you want to stay with me during the week
if you want to see my workouts, if you want see my power, if you want to see
the bullshit I publish, if you want to see progress with this my winter bulking started
to follow me in instagram, find me with the name "vgthomas1987" as you can read
above, it's ninja because you can follow this 100% winter bulking because
every day in Instagram I share mine feeding, I share my meals, with
all calories and all macronutrients of the day, so it is mandatory to follow me
in Instagram, and of course I must remind you the most important thing, if you are not yet
subscribed to my channel do it immediately, click right here. Table ninja I hope
you also enjoyed this episode of the my winter bulking, we'll see each other the week
next with the fourth episode of this series
and in the meantime
STAY FIT ...
& STAY HUNGRY!
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