The 3100 Calorie Diet I’m Using to Fuel BJJ, Lifting & Lose Weight

Today's video is a full day of eating and a look at my 3100 calorie diet I'm currently using fuel my BJJ training, lifting and to lose weight. Last year I leaned out for a BJJ competition and it worked out great. I started at 211lbs and made it down into the mid 190s. This time around I figured I'd take you along for the ride.
The 3100 calorie diet is high protein, high carb and moderate in fats. I know for some high carbs sounds blasphemous when it comes to losing weight. But I personally feel great fueling up with carbs and training hard. That said, use whatever diet you personally prefer. I'm just sharing what I'm doing.
The diet is also 5 meals a day. Last year I was doing around 6 meals a day and it was a lot to squeeze in with my busy schedule. So I wanted to see how 5 would feel. So far so good.
Once I get down to be a little leaner I'm going to start working up slowly and increase my weight a little. And again. I'll keep you filled in on how things are going.
If you're interested in getting a custom diet plan you can use the same coach I have. Again, I get no kick back or anything like that. He's just been super helpful to me and so I figured I'd share with you guy.
Here's his information: / _elicoffey_
Here's a few affiliate links for products in the video.
Ump Protein: beverlyinterna...?aff=5
Redcon MRE Lite: amzn.to/3D49xga
Food scale: amzn.to/3lkJawb
Hope you enjoyed the video, thanks for watching.
-Chewy
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If you’d ever like to train with the team and I. Check out my gym Derby City MMA in Louisville,KY.

[@warmglassofwater]

I don't know how much you read your comments, but I want to let you know how much you are helping me get healthy. I started BJJ about a month and a half ago and can't get enough of your content. Going to three classes a week and can already see the results in my life. Thank you for the videos, and keep up the great work!!

[@Chewjitsu]

I read them and congrats on getting started with your training. Happy to have helped a bit with your start.

[@greendale-alumni5908]

Peanut butter weighing tip: put the PB jar on the scale and zero it out and then when you scoop it out you can use the negative number as your weight

[@KudaMan]

Genius

[@Sadiq80k]

Tips to gain nice weight and muscle?

[@adamcontreras68WD7]

Absolutely love you bro I've been a fan for years and appreciate all the help you give to your followers and BJJ Community.

[@LukeBernardi]

What a great video. Watching your content for years and love that you are branching out and sharing more. It’s helpful to visually see step by step what a healthy person eats. It’s better than reading it or listening to a podcast.

[@drauc]

I love this style of vid from you. Thanks for sharing Chewster!

[@cassiuscarter2832]

Man i wish i had the ability to be home to cook and prep like this. All i can do is cut a bunch of fruit and cook a bunch of ground beef and chicken in advance then figure the rest out as i go

[@ElBee378]

How much time do you allow between your first meal and lifting? Similarly, how much time do you allow between your third meal and rolling?

[@Alex-ej4wm]

Chewy's pudding looks like "the breakfast of champions" from The Matrix.

[@02468]

Awesome video, maybe another diet video idea would be for food for a tourny.

[@Away.Aweigh.A.Way.]

Unless I’m mistaken I think he’s touched on this before. Basically, he said you don’t want to change your diet and throw your system for a loop. If you want to compete, train to compete, and then eat to support that training. In that way, you will already have the correct diet for tourney day. Good luck at comp! 🤙🏻

[@Michallovestotap]

Hey Chewy, love the vids man.

[@10pMiami]

clicked for the cat in the thumbnail. stayed for the fitness.

[@leftlegtrumpcard8152]

Told my wife I was going to watch hairless gorilla videos You were the first vid in my feed Close enough

[@Chewjitsu]

😂

[@FelipeBalbi]

Chewy, change your phone's pin. You shared it with the world. :-p

[@Chewjitsu]

Let em take my phone from my hands.

[@joshuakelch6108]

@@Chewjitsu 😂

[@aczeartk7032]

@@Chewjitsu figthin' words

[@dmfaccount1272]

That's a big kitty! Good video

[@Chewjitsu]

He’s a well fed feline

[@kylieminou7775]

awwww, love the cat!!!

[@celiad5719]

Interesting video. Thank you

[@blackhouse7646]

What was your start weight? I am at 230 lbs and i am doing bjj 3 times a week and lifting 4 days a week. I was eating 2400kl and boy i was tired. I couldnt recover to save my life. I started to eat up to 3100kl but i am afraid i cant lose weight.

[@kunis2299]

Hey Jitsu fam, I just started doing Jiu jitsu 6 weeks ago and I'm in need of some advice. So I'm planning on getting a sleeve tattoo on my right arm. How long should I take off from class to let the it heal properly?

[@dcurran4887]

I reckon you wait until youre injured so you don't miss as much training! Other than that I've gone back after 10 days with no tattoo damage. If it's not fully healed at around that stage and you wanna train I'd recommend a rashguard and drilling but no rolling.

[@kunis2299]

Awesome thanks so much for the advice! I've got vacation time coming up,so I planned to use that for recovering and and some r&r. I don't wanna miss out to much. Jiu jitsu is so much fun! Right now just trying to improve my defense,sweeps,and transitions.

[@matwetton]

My calf piece I took about a week off Basically until it had finished peeling and feeling tight.

[@muncyd]

I'm dealing with this right now with a sleeve I'm getting done. After each tattoo session I've taken about a week off to let it heal and then the rashguard to help when training. I even put a little Aquafor on it because I don't feel like the rashguard rubs as much during training with that covering the tattoo.

[@timoshi2k]

You can take off physically from class but show up and watch the classes and mentally drill.

[@Sigrt]

I eat between 3k and 3,5k a day but only 2-3 meals, and I still feel like I have to rush every meal. I don't understand how people have time to eat more meals unless they don't have a job.

[@theycallme_sta_cey]

I agree. I'm at work like how tf do you have time to eat so often? Sometimes people tell me they eat five meals a day. Then I find out a "meal" is like a banana and nuts or something. Those are snacks, bruh.

[@Chewjitsu]

I get to make my schedule. I still work a lot. But almost all of it is in a place with a kitchen or fridge.

[@ActiveDutyRealtor]

Meal prep sundays man… I take about 2 hours on Sunday before the games to prep my food. I make Greg Doucettes “anabolic French toast” (on KZbin) and I grill about 4-5 days worth of chicken. (I switched to boneless/skinless thighs) for 40 more calories, it’s totally worth it. Then I prep a carb to go with it… rice, potatoes, or whatever. I have a potato cutter that makes fries. I air fry them. Throw in diet sodas… I’m good. Just drink water if you’re about to train. But as far as losing weight…🤷🏼‍♂️ So that’s 2 meals done. I will cook eggs, so I basically have 2 breakfasts.. (you can also microwave them if you are in a hurry) yes it’s safe. When I get home from work, before training I have a wrap. (Roast beef, fat free cheese, lettuce, onions, horse radish on “Joes Lavash wrap” ) low calorie high protein. That’s 4 meals. Then at night I’ll either have a shake, GoLean cereal, or a Pb2 & jelly sandwich… The only reason I’m saying all this is because, like you, I had a hard time with finding the time to get meals in. Just had to get creative, use the web, KZbin. I strongly recommend Greg doucette, RJF, Thurston, and obviously Chewie if you like his meals. It’s all about what you like and what will help you stick to it. Forget about macros, carbs vs fat.. calories in; calories out. Hope this is helpful 🤙🏻

[@Away.Aweigh.A.Way.]

@@ActiveDutyRealtor all solid advice 👍🏻

[@JordyN007]

Im a white belt with a wrestling background. My professor told me he had a couple people tell him im pretty strong and that my strength will hinder me. I agree however my question is how do i let myself stop trying to use my strength an work more on my technique. Im struggling with it because ive always relied on my strength. Has anyone had this problem? If so what advice can you guys give me ?

[@willems7454]

I don't know, im surprised your Professor has said this. its normally blue belts that moan when they cant flatten you, ''Your using too much strength blah blah''. Apparently you will gas yourself sooner. As you train longer you learn submissions and defense against those subs. If your literally rag dolling everyone just remember your not in a proper fight and being subbed isn't loosing its learning.

[@tuner551]

It will come after some months/years of training. You can be more relaxed after some time during sparring sessions. But of course it is not always so easy.

[@snafu7998]

In the UK we would call that pudding "porridge" It's a common breakfast.

[@Chewjitsu]

Understood

[@snafu7998]

@@Chewjitsu As a sidenote. It's also what prisoners get fed for breakfast in jail. In the UK.

[@meekrodriguez6438]

Love your vlogs

[@Chewjitsu]

Thanks bro

[@joeysantoro4835]

Gypsy is a righteous kitty!

[@user-pv8nu9lp8t]

What's your current height and weight and your goal? I'm on about 2800 daily but I'm thinking about trying the training day/rest day split. I can see how that averages out to be the same as 2800/day but gives more fuel on training days.

[@JohnSmith-pg9ns]

Gypsie 😺. Best part of a great vid

[@BobBob-il2ku]

Funny enough I’m 135lbs and trying to eat 3k calories a day to increase weight. It’s honestly really tough trying to eat that much. I’ve generally been doing it eating 3 meals plus sometimes a homemade weight gainer shake if I didn’t hit my goal for that day.

[@AxelArmentaMMA]

I tried something simaliar but just ended up getting skinny fat most pros suggest slowly increasing calories if lean muscle is your main goal

[@ticoman12]

Chewy!! I’d love for you to come do a seminar at my academy alliance bjj inland empire California. Would be awesome. I heard you came down here once.

[@coreygoddu9911]

Hey Chewy, how many calories would u burn at 200lbs with a full technique class (1 hr) and 5 rolls after approx? Just trying to figure out calories in and out daily?

[@Chewjitsu]

Hard to say. Depends on how hard you go and how hard you’re moving. Most people grossly over estimate the amount of calories they burn during exercise.

[@gregski2938]

Fairly intense 1 hour class with technique drill at the beginning and 4-5 rolling rounds makes me burn around 800+ calories.

[@tukity]

agreed. for comparison " A 180-pound person swimming freestyle for one hour will burn 817 calories swimming fast, and 572 calories swimming slower"

[@LeoDaLio]

Hey Chewy, thanks for the content. How can you eat so much Spinach and not get sick of it? Do you ever switch it up? Thanks brother

[@Chewjitsu]

Sure I eat different veggies. But if I'm busy I keep it simple.

[@tuner551]

It would be interesting to see how you cook oatmeal.. What is the way

[@RJG86X]

Dang bodies are so crazy and different, I’m about your height and weight and this is more food than I eat in a day and I eat very similarly and gain fat eating this much with 3 days lifting and 3 days BJJ.

[@TommyGunner86]

I really struggle to stay on my diet consistently. i can do really well for a month or two and get in really good shape and then will just relax and fall back into bad habits and put it all back on again. currently trying to find the energy to reduce the bad foods again.

[@Chewjitsu]

What kind of bad foods do you like?

[@enmanuelbencosme1031]

This was nice to watch and I'm actually interested in that non-dairy protein. I've been using pea protein but I know it doesn't absorb the best.

[@kevoojames4410]

Hot sauce on oats?

[@Chewjitsu]

Hot sauce is for chicken!

[@sethjjulian]

@Chewjitsu what food scale do you own?

[@charlesgibbins]

Hey Chewy and crew. Should I get a small gift for my BJJ coach for Christmas?

[@b-rett2980]

Costco everything

[@Chewjitsu]

Yep.

[@b-rett2980]

@@Chewjitsu Same here

[@echols2010]

Just curious how to diet went and think I want to do something similar currently 197 want to get down to 185

[@Chewjitsu]

Diet went great. I went down to 198 and then worked my way up to 210 and now I'm at 196 for a competition.

[@leanobajio]

What app do you use for tracking calories and / or macros?

[@Chewjitsu]

I don't. I have a coach build the diet for me and just eat it. This way I can turn my brain off and not worry about tracking so much. I just eat the same stuff.

[@mickelsmickle8668]

What kind of weight training would you recommend for bjj

[@Chewjitsu]

Depends on your goals. If you’re new. A well structured training program that builds up your entire body is a great place to start. Better to build a base before you get too sport specific.

[@PhilthyHorseRacing]

That scale looks interesting. What's the details on it? Also would like to know where you got that shirt

[@Chewjitsu]

Link to the scale with details is in the description below. And which shirt?

[@PhilthyHorseRacing]

@@Chewjitsu kimura shirt

[@Chewjitsu]

@@PhilthyHorseRacing got it from www.epicrollbjj.com promo code Chewjitsu for a 15% discount.

[@mineshaftrisotto]

Can MPMD do a Natty or Not on Chewy?

[@Chewjitsu]

What do you think?

[@jasoncronin9145]

Dudes been training for 20 years. Also once referred to expelled pressed canola oil as poison so I doubt he'd be obligated to inject serum purchased from a random bro. I'm no expert but my vote is natty who has a long history of training and is in tune with his body.

[@mineshaftrisotto]

​@@Chewjitsu yeah I think you'd drink a natty light if I offered you one

[@ZigZagZo]

_immediately gets hungry_

[@meekrodriguez6438]

Hello

[@matwetton]

Pfft 3100 calories. I eat that every day easily...what...your supposed to train as well...ummmm..ah

[@truezenithcreative]

How tall are you

[@Chewjitsu]

6 foot

[@TheWomanAthlete]

I’m a female 2 stripe white belt and in my class there is a blue belt female that I believe is on steroids. She kicks everyone’s ass and has biceps the size of a melon 🥲🥲. That’s it, just here crying and venting about my ass whooping.

[@Chewjitsu]

Didn’t you just comment a few months ago that you were a 2 stripe white belt?

[@TheWomanAthlete]

@@Chewjitsu Yeah, that was me!! 😅🙈Guess they’re making me earn this third stripe but I did take time off after a foot injury.

[@Chewjitsu]

@@TheWomanAthlete a blue belt is gonna be able to beat you with your experience level. No shame in it. We were all there at some points as white belts.

[@bradvincent2586]

Five meals a day is so 2010 haha. Fasting routines are where it’s at! it takes less time, money, and effort. And it’s way healthier too. Thanks for sharing though!

[@Chewjitsu]

Did you just try to low key knock on the video? 😂 Again, I know people are zealots for diets where 1 diet is supposed to be the magical thing that works for everyone. You do what you want. But my blood work, energy and digestion are all spot on. So I'll keep doing what I'm doing. Thanks for the comment though.

[@lukemann2836]

@@Chewjitsu class reply, class video. Great content as always

[@454545eren]

By the way 😂 your body is great dhsjshsj