What I Eat In A Day To Get Strong & Stay Lean

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It's been a long time since I shared one of these day of eating videos and it feels good to be back. My eating has changed over the years but this is roughly the approach I have taken for the past couple sticking to broader guidelines of the vertical diet.

[@BodyweightWarrior]

It's been a while...I wanted to add a little about Movember. The stronger we are, the better able we are to lift others up and serve our community. Reach out and share your passion for the training lifestyle with friends and family. You can also donate here: movember.com/m/14136473?mc=1

[@tommyjohn_45]

I changed my approach to this method of just focusing on a protein goal and relatively clean eating, it's been a game changer.

[@K4R3N]

Yeah check out new book "Forever Strong"

[@rmp5640]

@@K4R3Nwhere?

[@K4R3N]

@@rmp5640 Amazon of course

[@under0ath109]

I would love to see more of way you cook! I think it would help inspire people (especially me) on what to cook. It might seem elementary to some, but I've always had difficulty with knowing what to cook!

[@nils0603]

Great one mate and happy to see you are still at it 💪🏻

[@DreamChaserEiRi]

The Big 6 (while you mentioned Huberman) Sleep Light/dark Movement Nutrition Social Conect Stress control Using at least few of them helps to complete hard labor tasks easier 😉 Stay strong!

[@BodyweightWarrior]

He’s the man

[@JohnHenry1331]

Your flexibility & mobility stretches were a big game changer in my weight loss. Thank you a million for those videos!

[@TimBelchamber]

2:32 Loved the info delivery & storytelling in this vid! Been a fun creating with ya 💪🏼 🎥

[@warriorsinagarden]

Storytelling is the part of making videos that I'm least comfortable with. I wish I could come up with a solid idea for how to get my story out and into the world that doesn't make me feel like a total goof ball. Yall make a good team. Keep up the solid work ❤

[@giovana4470]

Hey Tom, you're videos bring so much peace!

[@annababente]

yeah he's got such a calming vibe. i think ill do another stretch session right now haha

[@neevshriker9458]

Thanks for another vlog Tom we missed it❤

[@thanksgivingh6185]

A very simple video, but helped me come to a revolution that I just havn't been eating enough to compensate for the training I'm doing to get the amount of optimal progress. Cheers mate

[@Porque1000]

I think Ive requested this topic before, thanks for finally doing this!

[@juliereyes8783]

Your dog is the best! Makes me smile. Tom, your diet works for you, and more power to you. Thanks for all you do!

[@BodyweightWarrior]

She would agree 😂

[@marinriv514]

Great video Tom, love the way you eat.

[@seantaylor8162]

Fantastic video thanks Tom!

[@declanlalor7185]

Hi Tom, thank you for the awesome content. Do you have any advice vegetarians?

[@juniorburger]

I havent watched a video of yours in a while, as i have started using another account. I just noticed youre almost at 1Million subs!!!! I had another account that i used previously where i was subscribed to you when you were at just over 100k. So happy for you Tom!! Keep up the great work!!!

[@BodyweightWarrior]

Nice! Closing in soon...

[@nevennovak3831]

Great video, Tom. Thanks for sharing your knowledge🙌. Does this mean you don’t do intermitent fasting anymore?

[@BodyweightWarrior]

I eat when I’m hungry in the morning. I think fasting is great. I would do it the reverse, have dinner earlier and breakfast for aid with circadian rhythm

[@gracie1312]

@@BodyweightWarrior So if you fasted/skipped breakfast and was too busy to eat lunch, did that mean you would only eat one meal in the whole day?

[@iTomAnks]

Great video Tom!

[@noah_4066]

this video got to me at just the right time, after an elbow injury I've lost 5kg in 1 month. what you said about having more good than bad days is so true when you start to put in work again!

[@BodyweightWarrior]

100%, good luck

[@phillipemuvingi]

Tom, hi, can you please tell me what app you use to analyse your food intake?

[@francoishardyy]

love your channel mate. our diet it's quite similar because I have gluten intolerance :/

[@TheCatchProductions]

Nice one bro…. ⭐️⭐️👊🏽 very informative and useful ☀️

[@BodyweightWarrior]

Thanks

[@yeezusog5780]

Hey Tom, I noticed that over the years you improved your skin quite a lot, any tips for someone with face acne?

[@BodyweightWarrior]

More sunlight and red light device when no sun. I think more meat / avoiding allergens also helped

[@Fitness4London]

@@BodyweightWarrior Please post details of your red light device, thanks!

[@claudpirros1321]

Love your videos thanks Tom

[@xaeron2]

Interesting, seems pretty in line with latest research, what is your opinion on fruits?

[@BodyweightWarrior]

if you train, you probably need some carbs. Fruit is a great but I tend to stick as much as I can to foods that are locally available. Mango in winter in England makes little sense biologically.

[@emptyfile9]

More recipes, more days of eating! Really missed these VLOGs. Also I tried just dumping my bolognese over rice, seems a bit sacrilegious, but quite good 👍

[@BodyweightWarrior]

“Bit sacrilegious but quite good” 😂

[@sigf0004]

What type of Magnesium do you take? I love your vids BTW. Keep crushing it, man.

[@BodyweightWarrior]

I chop and change but usually come back to “Yin Reserve” by ATP

[@jheyfede]

Lindt 90 is fantastic 💪

[@calikmaydelta]

Love the vid! What kind of dog is that?

[@dropadamate]

Looks like a cocker spaniel to me

[@Fitness4London]

Love your eating choices. I love free range eggs and beef mince too.

[@master0fnone]

I prefer caged eggs tbh

[@plnkfloydian7814]

Thanks for the killer Black Friday deal on your app, too good to pass up. You rock 🙌

[@BodyweightWarrior]

Glad you’re enjoying the workouts 💪

[@aGuyWhoPatsDogs]

0:41 love that coffee cup!

[@1_2_3duck]

Are those nuobells any good Tom? Which UK supplier did you use?

[@BodyweightWarrior]

I like them but the 4kg jump is annoying at lower weights. I have a second set of 1-15kg adjustable to fill the gaps. I got mine from BrainGain

[@1_2_3duck]

@@BodyweightWarrior interesting wouldn't have thought you use the full spectrum of lower weights! I assume lots of lightweight shoulder stuff

[@itdepends5906]

The doggoo 🥺🌿💞

[@isaaclevimusic23]

what camera/lense do you use? 😊

[@BodyweightWarrior]

Sony A7iv and Sony 16-35 f2.8

[@hopelessatusernames]

just the most gorgeous dog

[@kimberleypowell7719]

Aaawww Coach Molly 😍❤

[@arceus54321]

As a runner, your way of eating is just such a stark contrast to mine. I find it really interesting

[@gracie1312]

How does it differ to how you eat?

[@cedarmcdaniels1538]

How tall are you and your weight- just curious to determine what I need is a petite woman

[@BodyweightWarrior]

6"3 90kg

[@grantwlms]

What type of dog is that? Very cute

[@Kipperrton]

Subscribed when I saw the aesthetic handstand

[@BodyweightWarrior]

point ze toes

[@honeycomb4588]

What breed of dog it that

[@BodyweightWarrior]

cocker spaniel

[@bd11777]

Do you ever get blood tests to check your levels? Wonder what your vitamin d is as you seem to be outside a lot more than me

[@BodyweightWarrior]

Yes but not for a little while, I have been thinking about doing more and sharing results

[@parthparmar9368]

For those who beats themselves for missing a meal or having to eat out someday, go at 06:50. There's the best advice!

[@vemundbjoralt]

Tom knows a thing or three about health, take notes

[@CitizenoftheWorld1]

Here I was worried that I was eating too much fat being 80-100g (150ish carbs and 200g protein)

[@josephbrooks4124]

I'm like, he got into his car on the wrong side 😂 took me a minute

[@BodyweightWarrior]

the dog was driving

[@sunset5461]

What are your cholesterol levels like eating all the mince and eggs? Do you do anything to manage cholesterol?

[@K4R3N]

Per Attia (and other studies), dietary cholesterol doesn't matter. That was a busted myth from the 80s/90s

[@GWALTER04]

@@K4R3N What about the saturated fat content though? I thought too much of that can increase bad cholestrol in the blood.

[@K4R3N]

@@GWALTER04 yeah I guess be mindful of saturated fats. Read "Outlive" by Attia and "Forever Strong" by Lyons. Both cover longevity and diet and exercise. Then make your decision/plan.

[@BodyweightWarrior]

@@GWALTER04 depends on your genetic makeup with how you respond to saturated fat. If you’re concerned get blood tests and monitor what happens

[@GWALTER04]

@BodyweightWarrior Sounds sensible!

[@DanMehlig]

What type of dog is Molly?

[@chrisdickinson3848]

Bolognese looks yum

[@TheAnonymousIsAnonymous1234]

You truly make me want to be extremely short like Aleksandr Safoshkin (he's 5'1 155cm) because being tall makes you really weak I'd rather be under 5 feet less than 155cm than your height. I'm a guy.

[@AD-jc9sj]

Do you get a spray tan?

[@BodyweightWarrior]

just outside a lot

[@ashley_g]

6 bomboclaat eggs! 😂

[@wickywills]

Knorr stockpots. Marco would be proud.

[@BodyweightWarrior]

my boy marco

[@isenseasoulinsearchforansw1257]

why is the dog so friendly

[@o_oo_o1812]

that is coach molly. she believes in positive reinforcement

[@K4R3N]

Hoping to catch some of the leftovers! 🐕

[@joncurtis19]

No phones at this point - sets phone up to film oneself

[@BodyweightWarrior]

Camera*

[@followtheciaence]

Sea salt is bs, the pink is just iron, and not the good (heme) kind.

[@muhammadalgifari2349]

you so cool

[@markdixon7842]

Rice is a great source of sugar mate....there is a reason that China and India vie for the no1 spot on the type 2 diabetes chart. Straight into blood sugar.

[@BodyweightWarrior]

c o n t e x t. Whats your activity levels, muscle mass, body fat, insulin sensitivity etc..

[@markdixon7842]

You were broadly recommending rice as a carb source in you video

[@user-ce4pt6nn6l]

@@markdixon7842 what carb source do you recommend that allows you to eat 200g+ a day of carbs without eating an ridiculous volume of food with unbalanced macros?

[@diilain]

It looks like you got up about 1000am, that’s a lie in ha! Creatine and magnesium for rehydration? Would it not be better to take magnesium, sodium, potassium as you’d get in an electrolyte drink, something like @eletewater You mentioned lunch at 8mins past 4? 😂 Good luck with the rehab

[@jakewain4170]

nice to see an actual English guy making good informative content rather than yank after yank making the same puns in the gym sub'd

[@marsromero3462]

How do you eat so much fat?

[@MartyMJC]

I dont count calories because i dont know how to count.

[@_Epictetus_]

Eat a biologically appropriate diet is easy. Dr Anthony Chaffee, Dr Shawn Baker and Dr Kiltz

[@timmatthews8029]

These guys are the epitome of diet misinformation

[@_Epictetus_]

@@timmatthews8029 You should tell that to our ancestors and the inuit people! They must know this very well researched and not paid for opinion!

[@Esbbbb]

You should eat different carbs to keep your gut healthy though 🤔

[@BodyweightWarrior]

Don’t think so 👍

[@gracie1312]

What do you mean by "different" carbs?

[@timmatthews8029]

The best evidence we have for good gut health is to aim for 30 different plant foods a week (fruit, veg, nuts, seeds, herbs, spices, grains).

[@carfan6466]

Breakfast and then not eating until 3pm? Also isnt 6 eggs a day quite bad for you?

[@BodyweightWarrior]

eggs are natures multivitamin

[@carfan6466]

@@BodyweightWarrior thank you so much for replying. I was worried about cholesterol etc?

[@discr1709]

“What I do to stay strong and lean . . . I’m 29.” 😂 Interesting watching this. Your “job” is to stay fit and video it. Most of us work a full-time job AND try to stay fit after putting in our day’s labor. Whole different animal.

[@hopelessatusernames]

counsel of despair

[@BodyweightWarrior]

You might want to go back and take a look at the more recent videos. It explains why that isn’t true but it is a problem with fitness advice online

[@camiloramirez8950]

Yeah well I promise you this guy might be fit but he definitely isn't healthy. Most of what he eats is garbage food. Eat veggies and fruit and you need very modest amounts of exercise to stay healthy.

[@camiloramirez8950]

Also avoid cholesterol and saturated fats and refined sugars. Eat whole grains and legumes. He seems like a nice guy but he's prey to misinformation. A whole foods plant based diet is the only scientifically proved diet. This guy is a fitness influencer. That's it.

[@user-ce4pt6nn6l]

​@@camiloramirez8950 false www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/

[@timmatthews8029]

I hope you're picking leaner cuts of meat given the amount of sat fat you could potentially be consuming daily.

[@BodyweightWarrior]

only the good stuff

[@Harry-nc7zi]

Looks great, however most people work.

[@chongtak]

As a typical European, I would say he eats pretty normal stuff through the day. If I were American I could not understand and say he starves himself.

[@PatrickStar19872]

Swimmer physique.