Day of Eating - 4300 Calories

In this video, I take you through what it's like in a day of eating for myself! We go into the thoughts behind food selection, meal timing, and how it may impact your training and performance depending on if you are in prep or offseason.
If you enjoyed the video, please drop us a like. And don't forget to subscribe!

[@dream-lp6vk]

what a edit! especially i love this macros list, awesome job. you are a huge motivation for us John 🖤

[@johnjewett7970]

Thank you!

[@Jegkedermigmega]

Really, really good job editing, John. Whoever does it does it well :) Content is on point, as always.

[@johnjewett7970]

Clinton Goss with Resurrected Media, he is the man

[@ADeArce]

Glad you mentioned the Uncle Ben's cream of rice containing so much iron. I've had some pretty high total iron levels, but perfect ferritin and my dr was thinking it was the red meat I was eating, but looking deeper it was all the cream of rice and Wheaties I was eating making up a lot of my heavy iron intake days. Most cereals have insane amounts of iron, especially if you're eating a bodybuilder quantity. True Nutrition also doesn't fortify their cream of rice and it's pretty cost effective. That was my go to for years and started buying Uncle Ben's and didn't realize how much iron I was taking in eating 100+ grams of it a day.

[@johnjewett7970]

Yeah I did they same thing myself and had the ah ha moment lol. Good call on True Nutrtion as well for a resource

[@ADeArce]

@@johnjewett7970 Yup, I looked in my tracking app and went to iron one day and it showed the breakdown by source and saw on days I ate cereal post workout I was getting something like 3x my daily iron value! I really enjoy cereal, but I knocked the heavy iron stuff down to no more than once a week.

[@xPriTz]

Love the vids John!!! Please keep them coming on KZbin! Weekly and daily vids is so enjoyable of yours! Hope your well man love ❤️

[@riccardoromeoo]

love full day of eating videos! loved the vid, the editing and the macro and food image! we need a tutorial for those oats! keep it up john!❤️

[@johnjewett7970]

Lol oh man I get so many requests on the oat cake! Thanks for watching

[@riccardoromeoo]

@@johnjewett7970 a tutorial for both the oat cake and oats you ate pre-workout… that texture was incredible! :)

[@JohnSmith-eo2yx]

This video has to be one of the most informative Full Day of Eatings I’ve ever seen! I expect nothing less from you though, cheers

[@antoniothenatural]

im a natural athlete currently 5'9" 182lbs ~17%bf. Eating 3800cal/day and feeling great, gaining very slowly (in a good way) but probably gonna make the jump to 4k soon as im adding in a strength phase. Love the videos man!

[@johnjewett7970]

Got a good amount of food! Thanks for the view

[@JoshuaKevinPerry]

It's more fun to watch powerlifters eat, but more informative to watch bodybuilders eat.

[@damianste1259]

Thank You 😊

[@stevenbell1194]

Thank you so much for making this. I’m struggling to hit 3500, i haven’t been training for that long so this helps

[@lucasvarley9764]

Amazing stuff! All your videos are so well done and very useful. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

[@johnjewett7970]

Thanks for watching Lucas. I have not used a meal plan tool like that. It’s not to say they not valid to use. If you like it and are able to stick to it, that is already step 1 in creating a sustainable diet approach.

[@smith4977]

Aussie here, and female! You’re such a nice guy John. 😊

[@johnjewett7970]

Thanks for watching and glad you enjoyed it!

[@operationragnarok7452]

I love how interposing Dave and Killer completely improves the companies name !

[@johnjewett7970]

Interesting fact Dave is an ex convict, not sure about being a killer though lol

[@taygonzales5686]

@@johnjewett7970 jks

[@taygonzales5686]

@@johnjewett7970 could u imagine lmao

[@N1120A]

I also love oats before the gym. I find that they don't sit "heavy" in my stomach, but instead just provide sustainable energy. I don't have more than 60 grams, usually getting part of my pre workout carbs from fruit as well, but it does great for me. Kudos for maintaining a healthy diet. People who stay away from fruits, vegetables and fiber generally just don't have good overall health.

[@alexandrudumitru2435]

Eating my post legs workout meal while watching a full day of eating. Life is good

[@johnjewett7970]

🙌

[@lukasz.rytkowski]

I start off my day with 10k steps :D lol... I usually close my day with 50k.. being active allows me to eat more food and keep my body comp in solid % - great vid John.. keep em coming.

[@johnjewett7970]

50k!!!! That’s like 20-25 miles

[@lukasz.rytkowski]

@@johnjewett7970 yeah man.. I know.. I walk everywhere as I dont have a car.. so its easier for me to smash that kind of step amount.. but at the end Im enjoying it and my recovery is on point.

[@robwitter]

Class John as always. I still don't know how you eat oats before the gym and not feel like it's sat in your stomach haha! I switched my pre workout meal from oats to weetabix, which personally works a lot better for me.

[@johnjewett7970]

Lol well if food gets any higher I will have to cut the oats, but man I love them

[@nickgardnercoaching]

Great content. More of these 💪🏻

[@jesseradig]

Great content! Please keep it coming!

[@helmutkrusemann9194]

This video is golden! Can I ask please if you weigh your chicken or meats raw or cooked? Also do you always eat lean poultry and meat like chicken breast or fattier poultry and meats like thighs too? Thank you very much for sharing so much great content

[@zeh449]

Great content bro!

[@johnjewett7970]

Thank you

[@jakedrake708]

You a beast bro u make it look easy but I dread prepping food for my 3k cal days lol

[@johnjewett7970]

Lol! Man if I had to food prep for the week the diet would look a bit different

[@blakemoore1905]

Same for me dude oats or bagels feel so good in my stomach before lifting

[@johnjewett7970]

🙌

[@Billy_K.]

Hey man, you have some quality content in your channel! I'd like to hear your opinion about food choices, because i see you're eating some stuff that many of us gymbros eating too. Do you think a diet consisting of fruits, cereal, rice cakes, whey etc is inferior to steak and rice, chicken, salmon and that kind of stuff? Because i have a chicken breast meal a day with veggies and rice or potato but i do have 2 meals with whey and oats, almond milk some honey and strawberries and plenty of low fat greek yoghurt with granola cereal. Macros fit my purpose and i don't have any bloating, i just wonder if that kind of diet with quite some processed foods leads to more inflammation in the body. Keep up the good stuff coming buddy!

[@johnjewett7970]

I am for the majority of the diet being Whole Foods, based with limited processed foods, but absolutely for guys with higher food requirements 10% of those carbohydrates coming from more simple sugars or cereals things like that can be completely fine within the context that the rest of the diet is stillFood base with fruits and vegetables, etc.

[@Billy_K.]

@@johnjewett7970 noted. Thanks for replying brother!

[@liambartle348]

Hey John. Great video...very informative as always. One question, which you will more than likely had 10000 times... How "fat" would you let a (natural) athlete get in an off season setting? Also, rate of gain per week - 1-1.5lbs per week? Thanks man! 👍🏻

[@maartencuypers369]

Hey John. As always, great video. I love to watch a full day of eating. I was wondering: do you think your diet lacks omega 3 at the moment?

[@johnjewett7970]

No, I did not go into my supps, but I take animal omega every day. It has 5g of EFAs. Then Renee I usually swap in some fish 2x per week as well.

[@sashsean8959]

I love the variety in the meals. My post workout is often a mix of three carbs. Cream of rice, rice cakes and rice lololol. Totalling about 100g

[@johnjewett7970]

Nice the rice trifecta lol

[@MarekC1998]

@@johnjewett7970 cream of rice is the best. I can eat 200g and made even in 1000ml of water, it never makes me bloated.

[@kapilhariparsad9306]

How would you normally calculate your macros?protein in grams per kg body weight,carbohydrates in grams per kg body weight and fats in grams per kg of body weight?also in terms of protein loading having that amount of protein per a day is that not taxing on your liver and kidney function?awesome videos man and thanks for sharing the content.

[@johnjewett7970]

Thanks for the watch! I do calculate in grams per lb. For clients I use ranges. Usually set protein and fats first, fill rest in carbohydrate. Where you asking my ranges? We have seen protein data as high as 2g per lb of bodyweight with no issue in kidney function from Jose Antonio’s research work in protein metabolism.

[@LRGUnited20]

Awesome edit John .. do you eat red meat at all or do you limit yourself during the week ?

[@johnjewett7970]

Renee and I will have it once or twice per week

[@Dale_Keathley]

Great video! How do you decide how much fat you need in the off-season? 75 seems like just enough but still pretty low for someone your size.

[@johnjewett7970]

Bottom end of range .3g per lb body weight is where I prefer to sit and drive the rest via carbohydrate. I have some clients higher but it’s usually preference based. I see carbohydrate driving a more positive hormone environment vs what fat can provide.

[@sebbstar]

Full recepie for the cake thx💪

[@scottlaughland598]

Care to share that protein/oat cake recipe with us? Plz and ty

[@johnjewett7970]

I will get Renee to do it

[@scottlaughland598]

@@johnjewett7970 awesome thank you....nice having.desert like options

[@Remi_Sarka]

Hey John , great video! I wanted to ask if a high calorie day has place or impact on the muscle group you worked out that day, if at the end of the week you're still in a caloric deficit. Is there any possibility for that muscle to grow , or at least maintain size as much as possible? Or since end of week I am still at a caloric deficit it wouldn't actually matter? Thanks for everything you do, have learnt much from you and I appreciate it!

[@johnjewett7970]

If they are weaker body parts and tend to get flat first and drop in strength having some extra carbs pre training may help up hold performance but as long as this is taking away from food that could be applied across your other training days.

[@Remi_Sarka]

@@johnjewett7970 Much appreciated for the answer John, ill keep a note of it!

[@becks33]

Which white rice is best to get

[@taygonzales5686]

I'm eating 4500 and 196lbs I walk constantly and train 2 hours a day I guess I'm eating way too much?

[@johnjewett7970]

You are eating within your needs and individual metabolism. It’s okay to eat more than me

[@traingear9578]

apple pie, cherry pie, pumpkin pie .. all fruit pies, makes sense pumpkin is a fruit. no spinach or broccoli pies

[@johnjewett7970]

😂 great point

[@truekarnage]

How heavy or how much weight do you expect to take with that food intake ? not sure if you mentionned how long you'll stick to that

[@johnjewett7970]

Been going up around 1 lb per week. I could see getting into the low 260s

[@user-jz5ww4zz9x]

How do you make the cream of rice taste good and not feel gritty lol

[@Thedavidjkelly]

Have you ever run into labs where RBC are elevated by hemoglobin and hematocrit are normal? Im seeing a hematologist tomorrow but I’m curious if you have ever seen this

[@JoshuaKevinPerry]

Usually the person has an oxygenation issue, takes too much gear, or doesn't do enough hard cardio. So, CPAPs, daily shots of androgens, and hiit cardio added twice per week.

[@mateuszmodystach2423]

Why you dont eat fruit in pre and post workout meal ?

[@johnjewett7970]

Not a preference at that time nor I see it as a advantage at my current carb intake

[@ReEeZ08]

John do you use insulin post or pre workout by any chance?

[@johnjewett7970]

Currently not using it

[@ReEeZ08]

@@johnjewett7970 thanks for the reply. honestly your advice on iron may have changed my life.

[@prestonhart6685]

How do you figure out the right amount of calories to gain new tissue without getting fat? I’m only 210 pounds but I eat 4000 cal per day. Based on this video it sounds like I’m eating too much.

[@johnjewett7970]

I would start more with a weekly rate of gain and let that determine the calorie adjustments. 0.25-0.5% body weight gain per week, go on the lower end of noticing visual fat gain is to rapid. But some fat gain will happen if maximizing lean mass gain

[@CoachKolton]

Do you count trace macros or just whole?

[@johnjewett7970]

Count all macros

[@2livedrew337]

Killer Dave’s or Dave’s Killer bread brand? Are you referring to the later, or is that a completely different brand called Killer Dave’s?

[@johnjewett7970]

Lol probably said it wrong in the video. Dave’s Killer Bread Brand is what I use

[@2livedrew337]

@@johnjewett7970 I love Dave’s Killer bread (any of their items) so when I heard you say Killer Dave, I thought I had found a new brand 😁. All good man. You always put out great content. Thank you!

[@tunizizou]

what do u think of high fat with high carb meal ? is the fat going to store easier in adipose tissue due to insulin spike ?

[@johnjewett7970]

In the context of a full day of eating and macros that are in acceptable ranges this won’t be an issue. If you just over do the surplus you will get fat regardless

[@Marvin-Thomas05]

Hi John. Could you share the study regarding fructose and insulin sensitivity?

[@johnjewett7970]

SJ. Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Front Nutr. 2019 May 8;6:66. doi: 10.3389/fnut.2019.00066. PMID: 31139631; PMCID: PMC6518666. Here is a more recent and high evidence paper around fruit

[@Marvin-Thomas05]

@@johnjewett7970 thank you ❤️

[@MarekC1998]

@@johnjewett7970 Can the consumption of fructose from fruit when using fast acting insulin cause visceral fat to build up?

[@johnjewett7970]

@@MarekC1998 fructose is a small part of a fruit, typically 50%. The issue is the overconsumption of fructose from added sugars exceeding 100g per day. Eating whole fruits won’t be an issue and the fiber and phytonutrients will support insulin sensitivity

[@eddiedominguez1296]

We’re do you get them blue containers at?

[@johnjewett7970]

They are from Pride Foods. They also make Rice n Grinds

[@End_Official]

John, when will your first open weight competition be?

[@johnjewett7970]

Yes it will be

[@End_Official]

@@johnjewett7970 I mean... When?

[@johnjewett7970]

@@End_Official sorry read that wrong! Chicago pro

[@The_Fitness_Vault]

Suprised to see you don't eat any turkey/beef. Maybe just out of preference.

[@T101JV]

Kitty!

[@radioactivetaco1624]

Hey, why do you eat such little fat compared to your carbs? nice video!

[@chrisgeorge5846]

Why did you decide not to compete?

[@johnjewett7970]

kzbin.info/www/bejne/ppa2lXqnq6mMmNE

[@Hittdogg17]

Microwave eggs…. Haven’t done that since high school

[@johnjewett7970]

Lol it’s easy

[@dumpsterdick]

Oatmeal upsets my stomache. I guess im just a pussy.

[@hunterrhoades5129]

Do you use intra workout carbs?

[@johnjewett7970]

Rarely ever