(watch beeps)

- What's up, guys, it's Chris Heria, welcome to the blog.

I'm just getting a couple reps in

before I start my day, today I'm going to be taking you guys

around with me for the day,

I'm gonna show you every time I eat

and how many calories I ate as well as every time I'm active

and approximately how many calories I've burned

through the whole day and by the end of the day,

you guys will have seen how I eat

and what my lifestyle is like to develop

and maintain a physique and six pack abs and what

and when I eat really all depends on

what I'm gonna be doing for the day,

now of course there's a lot of combinations of nutrition

and workouts and a lot of people do it differently,

some people like to bulk up and then cut down,

I like to stay lean year round and mainly focus

on muscle strength and development

so today I'm gonna show you guys how I eat for the whole day

with the calories and what I do to burn those calories off

and I'll be showing you approximately

how many calories I burn off, all right,

so let's get started, every time I wake up in the morning,

I always like to come in here and do a couple reps,

whether it's pull-ups, push-ups, handstand push-ups,

muscle ups like I just did, whatever I have planned out

for the day, let me show you guys what we got for breakfast.

All right, you guys know me,

you know I normally don't eat this early in the morning,

I normally drink lots of water

so that's what I'll be doing today, all right,

so to supplement this water, these are normally some

of the things that I take every single morning,

Biotin, Collagen, Glucosamine and sometimes I take fish oil,

honestly I don't really take fish oil every single morning,

Glucosamine is a compound found within the cartilage

of your joints so when you're doing a lot

of calisthenics training, a lot of straight arm training,

a lot of exercises that require joint pressure

and puts a strain on your joints over years of training,

it's a powerful anti inflammatory

and it's also great for joint pain

if you're experiencing that, one of the main reasons

why I started taking it every day is because I used

to have a tight pinch right here by my elbow

and it's already going away so.

(chill music)

We're about to be poppin' pills, all right, collagen,

it's super good for you, it's great for your skin,

this is one of the main reasons why I take it,

it helps relieve joint pain

and it also helps maintain the integrity of your cartilage

which is the rubber like tissue that protects your joints.

(chill music)

(groans)

This is the morning ritual, kinda sucks

but it's what you gotta do, all right, biotin is next.

That's gonna be breakfast for today, guys,

if you have any questions, go ahead

and leave it down in a comment below

or of course you can go ahead and google one of these.

Let's head to the thenics office.

(chill music)

(door opening)

Hop in.

(watch beeping)

All right, guys, so we just got to the thenics office

and so far we're at zero calories, a bunch of water,

took a bunch of supplements and with this morning's routine,

I probably burned something around 70 to 100 calories

so I'm getting the day started, it's reaching 10 AM

and today I'm gonna be filming a thenics video,

second video to how to get a six pack series,

so we start filming, we're gonna start burning some calories

and right before I film, I wanna show you guys what I got,

now I always have branch chain amino acids,

this is perfect for muscle recovery,

you guys can just start drinking this

if you're training super hard and also if you noticed,

I'm staying hydrated throughout the whole entire day,

I'm drinking lots and lots of water.

Especially if you're gonna be taking a lot of supplements,

you need to be making sure that you're drinking a lot

of water, making sure that your kidneys are healthy

so I'm gonna drink another 17 ounces of water,

another 17 ounces of water and I'm gonna put this

in one of them as long as you guys are taking VCAA,

it's great, all right, now remember, like I said,

every single day is gonna be a little bit different,

I'm showing you guys what I'm doing today,

there may be days where I'm eating a full breakfast by now,

although that's more rare, that's very highly uncommon

'cause I don't like eating breakfast in the morning,

my body has already gotten used to it

and it's more comfortable for me this way,

especially when I train and I do videos and I work

in the morning, I like to do that when I don't have anything

inside my stomach, I personally train harder

and it's more comfortable for me to perform

when I'm not full of food

so most days I normally don't eat anything

till about one to three o'clock, sometimes I do,

most times I don't and sometimes when I do,

I'll have something like a banana so today we'll go for that

so here's my first real calories for the day,

all right, I just googled how many calories are in a banana,

it says 88 calories per 100 grams

so there's my first calorie count for the day.

Guys, check this out, these are the new Heria joggers, what,

super fresh, we got the new hoodies coming up,

these are from the new collection, aw, this is fresh,

I'm about to go put this on right now, hey, check it out,

new hoodie, new joggers, check it out, chrisheria.com,

it's actually missing one of the woven tags on it

but it's all good, you guys get the point,

I wanted this collection that I was coming out

with this time to actually have a real meaning

so this collection actually represents

two really important lessons that always stuck with me,

that's one, big risks, big rewards and two,

not just practice that makes perfect

but perfect practice makes perfect

so if you guys share the same dream and wanna support,

you get some dope apparel, go to chrisheria.com

and check out the brand new collection, I can't wait

for you guys to get your hands on this high quality apparel

and start representing the movement, in fact,

whoever comments within the first 30 minutes

of this video is gonna have a chance

to win this hoodie right here so comment down below,

we're gonna choose a winner and go on to chrisheria.com

and check out the other styles that we have

and the apparel we have coming soon, guys,

I'm gonna go ahead get ready

to get this thenics video started, one, two, three,

action, so with that said, thank you, guys, so much

for watching, train hard this week

and we'll be continuing next week the series

of how to get six pack abs, now love, peace out, whoo,

all right, guys, so that wraps up this thenics video,

I definitely burned a couple calories

on that routine right there, I'd say

for that one round right there, it was probably

around 200 calories, maybe a little more,

maybe a little less, something like that, what's up, guys,

it's getting closer to two o'clock

but I just finished shooting some photos for the app

and while I was taking those photos, I had

to do a couple reps so I would say I burned, I don't know,

around 30, 40 calories so I'm about to start my technique

of the day now,

I'm gonna be training some pretty advanced moves

and then after that, I'm gonna go pick up my son

around 2:45, it's two o'clock and I have 20 minutes left

until I gotta go pick up my son

so I'm gonna be training my technique for the day,

and we're doing some hand stand pushups, 90 degree pushups

and some one arm shrugs, now you can say

that one pull up generally burns about one calorie

and the faster you do it

or the slower you do it also will burn more calories

because you're putting more effort into that exercise,

it's gonna raise your heart rate

which is why it can differ exactly how many calories

that you're burning so keeping that in mind,

that's how I'll be calculating approximately

how many calories I'm burning with each exercise

so for the handstand pushups, I'm probably gonna do

at least 30 right now, I would say that that exercise is

at least one to two calories per rep, then I'll be going

into some 90 degree pushups, I'll probably be doing 10

to 15 of those,

now that move requires more time under tension

so I would say it burns at least two calories per rep

and the more I continue through my training,

I'm gonna get more fatigued, my heart rate is gonna go up

and I'm just gonna naturally be burning more calories

per repetition,

the last technique I'm gonna do is gonna be one arm shrugs,

I'll be doing at least 30 on each arm

so let's just say both arms is one calorie

so that's 30 calories burned there as well

and also keep in mind it may not sound like a lot

of calories, we're building muscles, skill, strength

and technique at the same time

as we're burning off these calories

so I'm gonna get into this routine,

first what I'm gonna do is handstand pushups,

go for 30 reps.

(chill music)

So guys, back at the house with my son right now

and we are working on homework

so we're gonna get homework finished

and then we're gonna eat some food, did I tell you

that my son was student of the month, what, guys,

congratulate him in the comment section down below,

he really deserved it, he's a really hard worker

and he trains in the middle of his school work

and trying to have fun and trying to be a kid, you know,

all right, so it's about 3:30, I'm gonna show you guys

what I'm gonna be eating for lunch, check this out,

I have a nine ounce chicken breast, I have some quinoa

and I have broccoli, now the chicken breast

inside this is gonna be for nine ounces about 400 calories,

about nine grams of fat and 78 grams of protein, zero carbs,

the quinoa is gonna have, it's gonna be about one cup,

it's gonna be a 220 calories, five grams of fat,

eight grams of protein and 39 grams of carbs

and for the broccoli it's also one cup,

it's gonna have 31 calories, zero grams of fat

and 2.5 grams of protein with six grams of carbs,

in total this meal right here is gonna be 672 calories,

14 grams of fat, 88.5 grams of protein and 45 grams

of carbs so I'm gonna get right into this meal right here

and I will see you guys in a second.

(watch beeping)

All right, guys, so I just dropped off my son,

it's about 7:30 and I'm back at the office,

now is normally the time I get my real workout on

and about this time I always got some homies with me,

what's up, Lewis, what's up, John,

they're gonna join me in my workout today,

stick around, guys, we're about to start the workout,

about to burn mad calories and after this,

I'm gonna get some food, I'm gonna show you guys

what I'm gonna eat for dinner and we're gonna go back

to the (muffled) so here's the workout for today,

we're gonna be doing some dead lifts and bent over (muffled)

back to back and we're gonna get into muscle ups,

pull ups wide shoulder closing.

(upbeat music)

(muffled)

Commando negatives.

(upbeat music)

Archer chin ups, Australian one arm pull up,