 What's up, guys? I'm Brian Sakawa. You're watching He Spoke Style, and today I'm talking about what I eat in a day. So this video has been requested many, many times, and it's kind of interesting to me because my channel is pretty much men's style watches and fragrance here and there. I have done one workout video before. It was actually a running video where I was doing a six mile negative split run. But anyway, I think it's a good topic because a lot of what I talk about is geared towards the idea of if you look good, you feel good. But there is another part to that because just dressing well doesn't mean that you're going to be healthy or in shape, and health is something that I think is really key to sort of putting all of those pieces together. At least in my case, if I'm not eating well, overindulging, eating out too much, falling into some bad habits, I really notice it in my body, and that definitely affects how I feel about myself. And like everything you want to go well in your life, exercise and nutrition definitely take that same level of commitment to really get right. Now exercising and eating well have been a part of my life for a long time. If you followed He Spoke Style for a while, you've definitely heard me talk about my years as a bicycle racer, and that was the time that I really, really dialed in and kind of honed my knowledge about eating well, nutrition in general, and basically fueling the body for what we want to accomplish. I don't participate in any sport at the elite level anymore, but I still remain very committed to staying fit, eating well, and just generally leading a healthy lifestyle. So in the future, if you want to hear me talk about my workout routine, definitely let me know in the comments, but for now, we're going to get on to what I eat in a day. So I'm going to break this video up into sections, going to start with meals, breakfast, lunch, and dinner. Then I'll talk about the snacks that I have throughout the day. And then finally, I'll talk about workout nutrition, what I used to stay fueled during my workouts, my recovery drink, and supplements that I take. Now one caveat of this video, and about everything that I tell you in this video, is that I am not a doctor. I'm not a nutritionist. I have no kind of certification when it comes to this stuff. This is what I do, and this is what works for me. So starting with breakfast, actually before breakfast, the first thing that I do almost immediately after waking up is to drink a big glass of water, probably about 16 ounces. Staying hydrated is one of the most important things you have to do throughout the day. And I drink tons of water every single day. I don't drink sodas. I don't drink juices, anything with sugar in it. It's pretty much water all day long. So back to breakfast. Now I had been eating a bagel with peanut butter and a banana, but maybe about two months ago, I moved away from that. The bagel, peanut butter and banana, was by breakfast of choice when I was a cyclist. I needed those carbohydrates for fuel, but now I really don't need that same level of carbs. And I was finding that the bagel was making me start off the day kind of feeling a little bloated. So what I moved to was another breakfast that I used to eat as a cyclist. And it's basically oatmeal and egg whites. More specifically, I call this power oatmeal. So it's half a cup of oatmeal, half a cup of blueberries, a quarter cup of chopped pecans and two tablespoons of raisins. It's such a good combination. The raisins give it just the right amount of sweetness and it's very filling. Now along with that, I have half a cup of egg whites. I just cook these in a pan, fold it over, put some Tabasco sauce on it. And with breakfast, I always have an espresso. Moving on to lunch. Now lunch is not my favorite meal of the day and for a long time I actually didn't eat lunch. But since I've been a lot more regular with exercising, I definitely find myself needing those extra calories. I don't eat a lot for lunch and I typically keep it very simple. And I mean like really simple. So we're talking like a chicken breast and some broccoli, maybe some rice, maybe some potatoes, but typically not. Once in a while, I will have a sandwich, turkey sandwich on a sandwich then one piece of cheese and some spicy brown mustard. That's it. That is my lunch. On to dinner. So we actually subscribed to Blue Apron. This is not sponsored by Blue Apron in any way. I've actually been using Blue Apron since like 2014 maybe. I like it because I like cooking but I hate going to the grocery store. And I hate making up recipes too. Blue Apron is great because not only do you get complete meals with I would say pretty decent recipes but you also get the exact amount of everything that you need. This to me is brilliant and it's very economical because I can't tell you how many times in the past I found a good recipe online that I wanted to make but it has like one or two ingredients that I don't have but that you only need a pinch of and then you end up buying a whole bottle of something or an expensive spice and then you never use it again and it's a complete waste. Never have that problem with Blue Apron. The meals are quite good. They're very balanced. You actually put in your preferences and then go through and choose what meals you'd like to receive that particular week. So that is to say that dinners for me three times a week are Blue Apron and always something balanced like you would get from a Blue Apron meal. After dinner I do have my one vice and that is I have two squares of lint dark chocolate. 85%, 80's too sweet, 90's too bitter. Okay so that was breakfast lunch and dinner. Now there are those intervals between meals that I do get hungry and that's where my snacks come in. I always have a snack mid morning, mid afternoon and then probably about an hour or so before I go to bed. I have basically two or three different kinds of snacks that I eat and they are either a cup of Greek yogurt. I prefer Faya 0%. Sometimes in addition to the yogurt I'll also add in a cliff bar at the same time I like peanut butter cliff bars. And then the other snack that I will have is a handful of raw almonds. Now let's talk about workout nutrition. Staying fueled during a workout, recovery drink and also supplements that I take. So I do have a personal trainer. His name is Rick Catoof. He was my nutritionist and strength coach when I was a cyclist and now that I do just kind of general fitness we work together on that. And I mention that because he does have a line of nutrition products and supplements that I use for my workouts and post-workout recovery. Again, this video is not sponsored by anyone, but I did mention to Rick that I was going to talk about his stuff and he graciously offered to provide a discount for both his training services as well as his nutrition products. And if you're interested in that or learning more about them, I'll put the link and the codes down below in the description. So it's very important that you stay fueled for your workout. A lot of people work out to lose weight and they think they need to stop eating in order to do so. Now, in order to lose weight, you do need to burn more calories than you consume, but you have to stay fueled for your workout. So you have the energy to actually do it. Now, one of those ways is to consume calories as you are working out. The drink that I make consists of one scoop of the Team Catoof sustain, which is just straight-up multidextrin. To that, I add two scoops of Cat1, which is a creatine powder, and one scoop of the Team Catoof frostifier extreme, which has a bunch of vitamins, other stuff, and a little bit of caffeine in it. So all those scoops of stuff are just mixed together with water in a blender bottle. Post-workout recovery. Just as important, if not more important than eating well and staying fueled for your workout. So for this, I make a shake, and that consists of eight ounces of oat milk, half a cup of frozen blueberries, half a cup of oatmeal, one scoop of protein powder. I use the ProVoltage 10X from Team Catoof, and then a tablespoon of peanut butter, a little bit more water just because I don't like a super thick shake, and then just blend it all up, and it's perfect. Now supplements, I do take some. I take a one-a-day vitamin in the morning. Pre-workout, I also take the Team Catoof high output, which offers nitric oxide support. And then post-workout, I take the Team Catoof athletes' aminos, which helps muscles repair and also speeds recovery. So that's it. That is what I eat in a day. I am very regimented, so I stick to this or something like this a lot of the time. The biggest thing to take away from this in terms of what I eat is more of what I don't eat. I don't eat a lot of sugar. I don't eat a lot of bread. I try to keep things very balanced and tailored to what my body needs to perform when I'm asking it to do. Robin and I do go out to eat. I indulge every now and then. But a rule of thumb for life in general is everything in moderation. Leave your comments below. Thumbs up if you liked this video. Hit that subscribe button. And until next time, thanks for watching and stay tailored.