Alan Thrall's 10,000 calorie/day diet UPDATE

[@4444-p2g]

I was totally expecting, "I've moved down to a more modest 9910 calories per day"

[@muchencao7189]

I sometimes have difficult time figuring out is Alan being serious or joking

[@altuber99_athlete]

Alan: I'm no longer eating 10.000 cal/day Me: Wow I wonder how much the cals decreased _Eats over 2000 in breakfast_

[@MoltenMouseMetal]

It's a Thrall-Day Breakfast.

[@johns783]

Totally was expecting a 3k-4k total on his day when reduced. Shattered that estimation with what he ate in his first meal. Even on his off days he's about 1000 over my high estimate..

[@andrewe3165]

Update: Poo wrecks local sewage plant.

[@kiransanaba]

Epic LMAO

[@joejarrell8610]

This diet gave me untamed diarrhea

[@johntrains1317]

Joe Jarrell LMAO good job

[@MoltenMouseMetal]

After that much food and a big mug of coffee, dropping the morning deuce probably lets him add another 5 lbs to the bar.

[@gilbertgonzalez7890]

@@MoltenMouseMetal 😂😂😂

[@MasoodShneezai]

Lmao

[@nicholaspitti8171]

Shit Untaaaaameeeed

[@Gvegas223]

When will you become a cast member of Game of Thrones? You would fit in nicely as a Wildling.

[@cestarianinhabitant5898]

He would fit nicely as a mountain

[@defence2010]

He does look like budget Tormund

[@leoferraz8085]

@@defence2010 Lol

[@Varone26]

Alan I just wanna say you probably have the best up and coming fitness channels out right now, one day soon I wish to see you surpass most of these chump change pretty boy channels that think they know what their talking about. Keep the videos coming man there awesome.

[@jessejive117]

They’re*

[@daytonasayswhat9333]

What was the subscriber count back then?

[@WallSK1997]

That mug is freaking awesome ! Great video , Alan !

[@heathnguyen]

+Balint Gabriel sickening mug

[@WallSK1997]

Heath Nguyen it pis.

[@future62]

I will pray for your toilet

[@hadeelhussam6230]

I love you

[@Johannes4233]

2:06 is this some sort of crack in the interdimensional time/space continuum? Am I witnessing a visitor from an other universe?

[@ZepHoffman]

the thrall's brothers

[@borjan6164]

I used to eat like this unfortunately I never worked out and got realy fat 😔😔😔

[@Tychus4Ever]

well i dont believe u drank protein shakes and shit without training :D

[@borjan6164]

+Tychus4Ever yeha minus that, the food pard was real though

[@coin777]

Alan, You should definitely invest in a better quality camera, I think it will get You more views and subs. Love the content

[@AlanThrall]

Will you buy me one???

[@TheCTEnterprises]

Alan Thrall Spend money to make money. Just kidding, love the content.

[@coin777]

Alan Thrall No need to be salty, just trying to help

[@guitarist549]

Alan Thrall Your camera is fine man.

[@Alistair]

eye dea tbh I've never noticed any issues with the quality. I watch Alan's videos for information and entertainment purposes, not because I want to admire his finely cleansed pores. I would also contribute to a crowdfunded camera if he wanted to go that route though, as a thankyou type of thing.

[@ayushrajvanshi]

Alan! Your advise is pure gold. It helped me fix my deadlifts and presses. Plus you have a great sense of humour!

[@blandandturner]

I just discovered your videos and have been watching a bunch of them over the last week or so. I must say, sir, they are great. You have a fantastic sense of humor, truly impressive technical knowledge, and the very rare ability to make that technical knowledge accessible to folks that don't know a damn thing about your specific area of expertise. I sincerely hope you keep making these videos and sharing them with the masses.

[@pjrupert]

has your body comp changed at all by reducing your calories down to a measly 6000 a day?

[@Downicon3]

In for answer

[@AlanThrall]

Not a whole lot. My face used to be fatter and i looked more bloated than I do now, haha

[@pjrupert]

well those are definitely still positives! thanks for the vid

[@richhertz6086]

He eats more at breakfast then I eat all day! I sit at a desk all day so maybe I'm still doing the right thing.

[@mkss89]

Rich Hertz yeah he eats a big ass breakfast. i dont like to eat that much in the morning especially eggs, i would shit instantly haha. i dont think breakfast is the most important meal, if you eat your daily calories target thats mission acomplished.

[@richhertz6086]

It makes sense that if you're eating over 6k calories a day you'd need to get a jump on it first thing in the morning.

[@johntrains1317]

Rich Hertz correct. This is all dependant on caloric need. He is a fucking overtraining savage with tree trunks for legs. You probably don't need all that shit

[@johntrains1317]

Rich Hertz exactly. I know for me personally when I see that I ate 1,000 call before 10 am I feel super ahead on shit

[@brandoniron7239]

I’ve tried this exact diet after watching it for 12 weeks and damn my muscle felt fuller and I felt stronger I was 300lbs but I decent lean 300lbs thanks thrall you mr page is awesome 🤘🏽

[@Mrboombastic936]

what do you feed your beard to make it strong?

[@rdrake316]

Sweet poon tang jam.

[@rfdc]

Some saliva I guess makes your beard strong

[@lort6022]

semen (has to be from another man)

[@rosssharma542]

Lesser beards

[@bootybanditb8234]

Bull semen

[@randyca9122]

Great info --- and thank you for all the effort you put into the production value in your videos; I know how much work it is.

[@yuriboyka9927]

Shouldn't have watched this now that I'm cutting. Refrigerator raid in 5... 4... 3...

[@footballhighlights1859]

Lollllllllllll

[@alexmelillo1247]

This guy is so fucking metal

[@victorjsalerno]

dude, the comedi in this guy's videos are always off the charts.

[@RZFitnessTV]

Awesome man. Subbed! Love the content

[@238Kennedy]

That dance at 6:25 hahaha

[@kjrody21]

that 2 second clip with Katy Perry playing fuckin killed me hahah

[@tylereddy5048]

without a doubt some of the best content on the youtubes

[@uwannafightbro2797]

MMA lightweight is 155 lbs, strongman lightweight is 230, holy fuck lol

[@UIqbaldo09]

Even powerlifting lightweights are 165 and below LOL

[@varolussalsanclar1163]

might not be 10,000 cals but 400g protein is still overkill

[@schprox]

His body is screaming

[@JosephQPublic]

Not really. The carbs are far worse for you than anything else.

[@tyler7992]

jollllop um what

[@puppy8125]

sol walker 400 grams of protein per day is INSANELY overkill, and dangerous for your liver.

[@ZeMurdeRouSsCL0WN]

Puppy actually the thing that contributes most to being obese is that food with high carb and high fat just taste so good to us, you’ll find that in in chips, burgers etc

[@Marc0Bece]

That coffee mug and your night/shake mug are awesome!!!

[@43DHoyt]

lost it at the katy perry dance. great video again man, keep it coming!

[@babypizza3903]

Loving these videos Alan.

[@jamesmcdaniel9353]

how much weight have you lost since reducing from 10k calories?

[@Saeraen]

I was eating like this for a handful of months, maybe four. I went from 189 to 235 by the end of it. Now I'm back down to 189. Which took about 4 months.

[@GrimeGreem]

Loved this video, helps me out a lot, Thank You Alan.

[@09AtvRacer]

Wow meal #3 and he forgets to add the apple to the list? Unsubbing.

[@GaviRG1]

09AtvRacer 😂😂

[@wilko1023]

Another great video my friend, top work. Have ordered my t-shirt and I'm looking forward to wearing it when it arrives this week :-)

[@Ludi_Zec]

I don't understand the math. There is no way to maintain 230lbs with a 6000 calorie diet unless you're running a triathlon every day. The RMR for a 30 yo 6" 230lbs person is about 2100 Cal. Don't see how you can burn 4000 Cal on a training day. Btw, I love the videos and knowledge sharing :)

[@berserkersam9118]

Really like the country music. I also like some whey protein with milk after a workout Alan. 1) I'm tired, I just worked out I don't feel like cooking something to eat. 2) It's instantly ready. 3) By the time I finish my shaker cup of whey protein I'm in the mood for fixing a pot of oatmeal, maybe some eggs or some other meal.

[@asef698]

Everything about this guy is massive. Massive toaster. Massive beard. Massive legs. Massive cup. Massive intake of food. And what does he chose to eat his food. A tiny plastic teaspoon. I was expecting him to use a ladle or something. Ive Subscribed to this real no fake shit beast. Top stuff

[@MAGAMAN]

6:28 LOL. I could just imagine a client walking in and him trying to explain that he is just doing this as a joke in a video.

[@adamschorsch9943]

Coconut oil in oatmeal? Damn, never thought of that.

[@michaeljastad4711]

Alan (Train Untamed), Awesome videos!! Entertaining! Inspiring! Educational! Keep 'em coming!!

[@edo.g2136]

You have some of the best content online

[@Nina-jc3be]

He ate 300 more calories in his breakfast alone than I eat in an entire day. Now I can understand the difference between his workouts and mine lmao.

[@TuAnh-xm3ix]

Yep, he was traininh for a strongman competition when eating this diet, his training back then was really intense

[@shubhankarshrotri8154]

WHAT'S THE MUSIC PLAYING IN THE BACKGROUND WHEN HE'S EATING? PLEASE SOMEONE TELL ME

[@dipper0yawn]

You definitely have that comedy talent/timing

[@esseginkanal2398]

How many calories does your beard eat in a typical day, though?

[@drgmiata]

Peanut butter and honey sandwich for the win!

[@Gunshow0]

David Gilbert better than peanut butter and jam?!?

[@01amare]

Almond butter

[@Volrick]

one of my fav trainer / youtuber

[@marciopereira4769]

Best fitness youtube ! Glad i found this! Sick of all those cookie cutter shitty channels , dramas and always trying to push shit to sell! Fuck that!! Keep going dude , loads of good information , good content and editing ... Great channel!!!

[@MedicineRunner]

How are you so advanced in training and programming but so bro with nutrition :/ Love the content, regardless man, keep it up.

[@AlanThrall]

Haha that's a good way to put it! I didn't share this video to educate people on proper nutrition. I made it to answer the question "what do you eat everyday?"

[@johnreeves1257]

+Alan Thrall (Untamed Strength) I know, right? Haha that comment made no sense.

[@AlessAbreu]

+Lance Hare What's your definition of 'bro with nutrition'? Eating stuff that works for your goals? Stay with whatever works for you...

[@qazwax501]

his food choices seem pretty healthy over all to me...why is that considered bro? lol I consider bro like chicken, rice, potatoes, oatmeal...with 0 deviation from that.

[@tCkuNknoWnfAte]

I think what he meant is the way it was delivered (the information)

[@stephanieibarra5992]

I love all your videos man, lol I've known u since u pre k and u always been hilarious, keep up the great work!

[@fakeeru6783]

"Not skipping Breakfast" - still relevant today. :) I agree. If am doing a Fast, its the only meal I do not skip.

[@JollyRoger183]

His breakfast total is my overall daily intake of calories and macros.

[@geniusaza]

I acctually did try to find the name of the intro song, in the comments, in different videos. No luck. Could you please tell me? I would be much obliged. And while I am here, thanx for all the knowledge and entertainment.

[@sghost128]

My secret protein shake: Get a steak, blend it, drink it. Boom protein.

[@aaronweeks1989]

gotta work on getting my appetite up, love that late night shake tho

[@Thefunkeemonkee]

Man, I have to admit you must have a good metabolism because not anybody can eat that much without becoming obese. Even while training. That being said, u look great and strong! Great content👍

[@MelvinIsMerlin]

Really love your videos an ive been running in to a few issues that might be somewhat unique... Im a mailman and i walk a good 10-12 miles a day and often find very limited time to consume calorie dense foods with good macros. I also find it pretty hard to stay well hydrated as i dont have a bathroom around every corner. Im unsure if there is something im missing or if its just something i need to deal with. Also i cant heat anything up obviously so everything i eat from snacks and lunch has to be stored in my cooler =\. I often find myself losing weight when i train hard =

[@hakanasd1]

How you doing?

[@MelvinIsMerlin]

@hakanasd1 8 years later, I'm still learning and growing.

[@hakanasd1]

@@MelvinIsMerlin do you still workin as mailman and walk a lot?

[@MelvinIsMerlin]

@hakanasd1 I stopped about 5 months ago and I don't have a job that has ne walk a lot

[@hakanasd1]

@@MelvinIsMerlin wow at least for 8 years you walked endless roads for everyday ha. you burnt a lot of calories my man. nothing but respect

[@beefcake290mr]

That's a ton of food! I thought 4k per day is a lot. I can't imagine doing 10k.

[@johnnycto7576]

Gold Standard Whey, my favorite!

[@damlurker]

in b4 vegan trolls

[@templosansonbodybuilding1628]

Awesome vid Al, you inspire me to eat and a lot...

[@alecpk97]

Alan, for the scoops of protein you have to pack it into the scooper against the side of the container to get the serving size that is on the label. Just letting you know I'm case you care enough to change the way you scoop protein.

[@itzstone]

Id recommend looking up some filipino dishes like sinigang or nilaga to make your last 2 meals a bit more exciting, they are fast and easy to prep in large quantities, taste good and have some good micros to them.

[@ryandeffley7652]

Ever since I got into intermittent fasting/fasted training, I've come to discover that "breakfast is the most important meal of the day" is really just a catchy slogan.

[@rdrake316]

I agree. Maybe it was marketing by cold cereal companies. I just think your body gets a break and perhaps taps fat stores if you've fasted long enough. Everyone is different but eating before 11:00 makes me sluggish.

[@beyondbackwater4933]

Ryan Deffley But it is the most important meal. If you're fasting and eat at 3pm or something that meal will still be breakfast and your most important meal won't it.

[@stevin5011]

traditionalist man ye breakfast is the most important meal, cus if you never BREAK your FAST you'll die ;)

[@josemartinez280]

well for people who wake up in the morning to do things(that have a regular diet, not a fasting diet), starting your day off with no energy Is not the best thing you can do. I'm also not a fan of coffee because it gives me a headache. so yes, breakfast is important to get your day started.

[@mattdoherty2859]

I’ve come to interpret it as, “What you eat for breakfast is most important.”

[@TatooedDoc]

everybody this is not meant to be a diet plan for you....Alan is answering the question"What do u eat" He has never said he was a nutrition expert.

[@Nippon1971]

Love the music !!!!!! What song is it ?

[@thealterrazero]

Im so glad you put the calories and grams of everything, I was literally going to look it all up. And you reminded me i needed to buy salsa lol

[@williamturner01]

By the Gods where did you get that awesome coffee mug at the beginning of the video? Thanks for all the hard work great channel be well.

[@Kevin-Schmevin]

I think it's a beer stein (probably misspelled that) which you can get in almost any tourist store in Germany. So buy your ticket brah and get your stein on.

[@Automatic-Diaphragm]

+Kevin Schmevin It's a replica, not actual ceramic stein.

[@peppern79]

+William Turner Screw that mug, i want a toilet mug like he drank from at the end.

[@zhoudan4387]

Hi Allan. I have a question that's been bogging me for a while. You drink lots of water. Drinking less than half of yours is enough to make me go to the bathroom during the night more than once. And I feel less rested on the morning. Doesn't it make your sleep quality less than optimal as well or it is just me? Thanks man

[@keegangildea4988]

Legend has it Alan’s beard can bench 4 plates alone

[@taka1taka]

and there i was at meal #5 thinking oh well that's it , half of 10.000cals and then BOOM secret milkshake with the worth of almost my whole day calories :D epic

[@benmoyer3606]

valbona bergman lol you only eat 1200 calories?

[@fnatic101]

Great vid Alan, thanks

[@kiransanaba]

I love the background music when he is eating, any idea where it is from ?

[@devriestown]

dude wtf I'm from New Zealand and love just about all the stuff you eat here people look at my like I'm crazy when I put salsa sauce in my scrambled eggs love your videos man iv really picked up some great stuff from them my biggest thing is eating I find it insanity hard because I'm on Ritalin for a.d.d don't what you call it in the US any way man thanks for taking the time to make your videos I know you probably don't have time to respond to every one great work Hope you find happiness and belonging in your life peace out from your new Zealand fan.

[@glencannondr]

based on your writing style, i find it hard to believe you have a.d.d. ; ) me too btw

[@davywilliams8048]

I see. Back to eating bread? Thanks for the updated video. Very entertaining.

[@ajrichie]

Alan, why do you not have milk on your non-training days? Is it just to reduce caloric intake on those days, or is it for health reasons?

[@bigsmoke9678]

Alan, what kind of eggs are you eating that contain over 100 calories per egg?

[@dakotagower86]

Bigsmoke remember that he mixes is milk with them

[@bigsmoke9678]

@@dakotagower86 ohhh ok

[@larrymasterspowerbuildingc4477]

Alan thrall, you rock. Any advice on how a powerlifter can lean out considerably, yet not sacrifice the required calories to keep progressing? I want to go from 290- maybe 230. I can go as slow as i need to. I am in no hurry, because I don't want my lifts to suffer. I am 43, 6'2" and my current 11-week-cycle is based on 1RM's of 425 squat/ 225 Bench/ and 530 DL. I have a good program as far as gym work, and i sleep 8-9 per night consistently, and I eat about 3200-3300 cal/day. I feel that if I ate as many calories as you, i would get heavier. I want the best of both worlds: JUST A FLAT STOMACH. NO 6 PACK. i DON'T SEE YOU WALKING AROUND WITH A BELLY OF FLAB. I just want a belly that is streamlined to the most basic degree. I that too much to ask? I eat fromm scratch, and I don't eat processed food. I eat balanced. maybe I should throw in some walking to the mix, because I don't overtrain. I just stimulate the muscle in order to be able to put more on the bar week by week, but i really need help with how to adjust my diet.

[@Lefthandpath94]

lol

[@MrPugnacious]

+Lawrence Malcheff Check out Mark Bell and Supertraining06, high fat low carb diets. He went from 340ish to 260ish and still keeps making PRs.

[@larrymasterspowerbuildingc4477]

MrPugnacious I just recently discovered a high carb low carb with one cheat day that i am doing now. I have lost a ton over tthe last 20 months, and that was without doing a high carb low carb diet. so i have a bit of experience that i can use to make it work,m i think. But i will check out the post, thank you sincerely. all the best.

[@breadedgecko]

Alan, can I ask, what are your reasons for avoiding coffee on non-training days? Thanks.

[@jeremysmith9744]

Great video thanks for sharing!

[@AchieveStrength]

6 eggs are definitely not 620 calories mate, more like 360-400kcal

[@zyedismailjee6107]

+AchieveStrength If you make it with oil it probably adds up to that

[@fangske2]

+AchieveStrength Aren't eggs 150 cals each?

[@AchieveStrength]

nope, 60-70 :D

[@Jerails]

+AchieveStrength Roughly 80 cals, since they're California Large eggs. Medium eggs would be in the mid-60 range. Though, I think he's also including the cup of whole milk he added to his eggs before cooking them, so that's 150 cals right there. 80x6 = 480 + 150 = 630 cals. Rough estimate is close!

[@J1M1F]

+AchieveStrength ...That was literally the first thing I thought when i saw that!!

[@fernandosalvado3965]

hey man...what you call this "country music jingle ..thingy " playing in the back ground ? ... exactly

[@thecosmy1]

400G OF PROTEIN ? ARE YOU KIDDING ? your breakfast is my whole day.I get fat if I eat over 2k calories.And I do cardio.

[@Ezio17a]

+Paleo Gains i have a similar metabolism and i used to be 125lbs at 6'0 for most of my teens and early twenties even though I ate 2500-4000 calories a day. Only when i started lifting serious weights did I gain muscle..

[@hegleh123]

its not the metabolism its the NEAT

[@israellasri2294]

NEAT is a part of metabolism

[@MoltenMouseMetal]

Probably because you do cardio.

[@alexanderhendricks6682]

You should change the meals on other days to get more variety while still having the same amount of calories and macromolecules, I try my best to do that so I won't get bored with the same food every day, but I'm still consistent with my routine of eating the same thing every third day. Thanks awesome video.

[@enamenpo]

whats that slick tune playing while you are preparing/eating stuff

[@chrisnymand849]

6 eggs for 620 kcal? what kind of giant eggs are those!!! My eggs from the store is labeled 56kcal.

[@puppy8125]

Chris Nymand oil and milk is added

[@humungus3]

So exactly how much weight did you gain over this 5 months? How did your lifts progress over this time? I recently did something similar at a mere 6-8k calories over a few months and brother that was hard enough, 10k calories is pretty heroic.

[@adrielolea4654]

How long after after your first meal do you train.. like what time in the morning do you get your training sessions in? If I ate that much and then trained I would throw up. What are your thoughts on training first thing in the morning on an empty stomach?

[@Wielaica]

Funny to see speculoos made it accross the pond. The original cookies are called "speculaas", Belgians created the spread version. "Loos" means wrong/false in Dutch.

[@rajeshjsl]

Since you said the protein powder was a gift and you using it , when its finished , what are you gonna substitute it with ? (since its 70gm of protein right there)

[@aaronkraft2361]

pre-cum

[@rajeshjsl]

Aaron Kraft its a sincere question , it can be substituted with many sources , but I wanted to know what Alan will substitute it with because I'm a fan .

[@aaronkraft2361]

Rajesh Kumar true, he probably just threw in an extra chicken breast.

[@chrisbkirov]

The humour in your videos is so unexpected and brilliant... After watching a dozen of your videos, I can definitely say that my abs are improving.

[@duderevs]

the music is catchy :)

[@fernandosalvado3965]

hey do you find that citrus and dairy ...together ...cause certain upsets in your innards ?

[@KennethHarder]

I'm impressed! I'm 5'5" at 190 (just started lifting so mostly not a good composition), and I have trouble eating 2000 cals a day. I'm learning that it really takes a strong dedication to your goals to eat that much.

[@Alistair]

Kenneth Harder if you have trouble eating it, then making shakes will help a lot. You can for example blend up water, oatmeal, banana, peanut butter and honey for an amazing tasting smoothie that has plenty of carbs. Fruit smoothies also have plenty of carbs. You want a decent amount of fat and protein too, your body *needs* those to be healthy, whereas it doesn't really need carbs, so just use carbs to make up any extra calories you need.

[@saltystevie5115]

It will get easier! The best thing to do is find meals that fit your macros and stick to those at first, and eventually you will adjust and your diet will work. Eating all the calories will get easier, especially as you lift more weight. You'll burn more calories at the gym so you'll get hungrier throughout the day. I'm a 5'0" 115lb woman and I eat ~2200 calories when I'm bulking. I thought it was impossible at my size but I adjusted and saw awesome results. You'll get there! Just keep working hard and eating big!

[@Alistair]

be careful about stuffing yourself though. That will work for getting in more calories, but you could end up with "leaky gut" (google it), which isn't fun as it can lead to food allergies. This is why I think shakes are a better idea than trying to cram yourself full of food immediately. It will give your innards time to expand at a safe rate, or not need to expand at all. I used to just stuff myself and got used to it after a while, but I don't think it was a healthy way to do things.

[@KennethHarder]

Thank you both for the advice I appreciate it!

[@FreshMealsFPS]

Either start running or do burpees with jumping jacks or smoke weed. I do both so and I have an extremely fast metabolism so you know how that goes. Btw not pushing you to smoke weed if you cant by law or whatever just throwing tip if you want to eat more

[@TBlev215]

Is there any way to download that country/western song?

[@whatdediu]

i love these videos

[@DanielJBarnett]

I do have a question: If you are competing professionally in strongman competitions, could you write-off some of the excess food that you have to eat in order to gain the mass?

[@kaneenabled2967]

Just a question tho Alan.. I know it depends on you as a person how much you need but how many hours of sleep do you normally get?