REALISTIC FULL DAY OF EATING & TRAINING: Body recomposition meal prep for fatloss & muscle building
Vložit
- čas přidán 19. 11. 2022
- #whatieatinaday #mealprep #bodyrecompositionmeals #fatloss #weightgain
A full day of eating and training for body recomposition. How I am eating, tracking and meal prepping some of my meals! ❤️
APPLIED PRESSURE CHALLENGE:
* Ebook
* Nutritional information on how to eat for fatloss and muscle building
* Sculpting, burning fat and muscle building workouts
* Private support group
* Follow along workout videos for all workouts
* 5 CHALLENGE RULES WE HAVE TO FOLLOW
LET’S GO!
Link to join: www.solin.stream/bongegumede/...
RECIPES:
BUTTER CHICKEN -
INSTRUCTIONS
* In a bowl, combine chicken with all of the ingredients for the chicken marinade; let marinate for 30 minutes to an hour (or overnight if time allows).
* Heat oil in a large skillet or pot over medium-high heat. When sizzling, add chicken pieces in batches of two or three, making sure not to crowd the pan. Fry until browned for only 3 minutes on each side. Set aside and keep warm. (You will finish cooking the chicken in the sauce.)
* Heat butter or ghee in the same pan. Fry the onions until they start to sweat (about 6 minutes) while scraping up any browned bits stuck on the bottom of the pan.
* Add garlic and ginger and sauté for 1 minute until fragrant, then add ground coriander, cumin and garam masala. Let cook for about 20 seconds until fragrant, while stirring occasionally.
* Add crushed tomatoes, chili powder and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and becomes a deep brown red colour.
* Remove from heat, scoop mixture into a blender and blend until smooth. You may need to add a couple tablespoons of water to help it blend (up to 1/4 cup). Work in batches depending on the size of your blender.
* Pour the puréed sauce back into the pan. Stir the cream and sugar. Add the chicken with juices back into the pan and cook for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling.
CREAMY SUNDRIED TOMATO PASTA
Instructions
* Place the Creamy Sauce ingredients in a blender and puree until smooth. Adjust salt to your taste.
* Heat oil in a large skillet over medium high heat. Add garlic and cook for 20 seconds, then add onion and cook for 3 to 5 minutes until translucent and cooked through.
* Meanwhile, cook your pasta of choice in a large pot of salted boiling water until al dente (just cooked through but still firm). SCOOP out 1 mug of the pasta cooking water, then drain the pasta.
* Add the pasta into the skillet, then pour the Creamy Sauce in, all the spinach and about 1/2 cup of the pasta water (Note 5). Stir to coat the pasta in the sauce and to wilt the spinach. Cook, stirring gently, for about 2 minutes until the sauce is warmed through. Adjust salt to taste.
* Use the remaining pasta water to get the sauce to the consistency you want.
* Remove from the stove and serve immediately, with more parmesan cheese and basil if desired.
for daily workout inspo, check out my Instagram: bodybybongegume...
Bonge Amazon StoreFront: www.amazon.co.uk/shop/bodybyb...
FAQ:
Age: 23
Height: 5’5
Weight: 158lbs
I’ve been working out for 3/4 years.
⚡️Connect With Me⚡️
Instagram: / bodybybongegumede
tiktok: www.tiktok.com/@bongegumede
⚡️Business Enquiries⚡️
collaboration enquiries: gumedebonge@gmail.com
12 July ‘22 - 100 subscribers (1st video)
26 July ‘22 - 1000 subscribers
02 Aug. ‘22 - 10 000 subscribers
12 Aug. ‘22 - 20 000 subscribers
07 Sept. ‘22 - 30 000 subscribers
21 Oct. ‘22 - 50 000 subscribers
Some links are affiliate links which means I earn a little commission if anyone decides to purchase using my link so thank you so my loves for support! 💕
Oooh thx for doing a body recomp meal prep ! I can only hope you will make more vids like this when you have time !
I will definitely be doing more of these 😊
@@bongegumede yesss please
You are my favorite fitness guru to watch on youtube. You’re sooo real and genuine. Yess ma’am I still eat pasta, but just portion control (I’ve actually switched to lentil pasta though, more protein). You’re going to go so far 💜
She is and I''m so excited for her! OMG.
It is so refreshing watching a young African woman working on herself, appearance and health. 👑
How is it refreshing? It’s all over CZcams - try again later with the back handed compliment 😅 like ummmm
right the hate is national wide for BW, i see lol @@tonisharday8777
Loser comment.
@tonisharday8777 you know what his algorithm looks like, he's mainly looking at anything besides black women.
Lmao
i love your attitude towards food. i feel not enough fitness influencers are intentional about their viewers relationship with food. instant follow :)
The fact that the first meal I saw was pasta is soooo satisfying... 🥰🤧
You know the pasta HAS to be there 😌😂🫶🏾
Yo!! Seriously 😅❤
Your recipes look soo delicious 🤤 yesss being fit doesn’t mean having a boring diet!
I love your authenticity. Please don't stop posting content 💖
Girlll I love your channel so much❤ you inspire me to take working out more seriously, I appreciate you
The growth is amazing keep going
OMG! The workout just gave me a revelation! This would definitely chg my body quick! ❤
Yeeeeeey been waiting for this...thank you so much ❤️❤️❤️
Love your videos learn something new every time
Thank you for this Bonge ❤️
We love a delicious looking meal prep! I get tired of the same thing all the time, so meal prepping is hard. I am down 100 lb from my highest weight, so I have really been working on strength training since I lost the major chunk of the weight I gained after high school.
I'm into body recomp and this vid came in handy bcz I needed help on the nutrition part...love your work babes💪👊
this is possibly the most delicious meal prep i’ve seen 🥹 NO BOILED UNSEASONED CHICKEN!!! bless you. i can’t wait to try these, that buttered chicken looks to die for 😭😭🖤
Giiiirrrrl I need that skin care routine! Skin popping and that pasta looks delish!
I just discovered your channel today, and lol you're such a vibe! How are you literally the first South African fitness content creator I've come across⁉️
The pasta was giving 🤌🏾So much food inspo! I love that it was all real food 🤍
love these videos very informative
Love your content ✨️
Love your vids 🥺
Really enjoying your channel you recipes and cooking is awsome. The editing is amazing nice calm music
You are great at what you do girl. Great tips - simple x efficient. THANK YOU ✨
Thank you mama!!
Food has to be enjoyed 🥹
I could smell your food through the screen everything looks amazing!
Thank you!
yes, I've found my fitness twin! well, in y head haha I love love your content ! something I can finally relate and respectfully be influenced from ! cheers boo
Love love love love 😍
Thank you!
I always look forward to your videos girl. Definitely my favorite fitness channel on CZcams. ❤ But I would say be careful with the cross contamination. You could get sick and we don’t want that at all. We need you!! ❤
Thank you, I’ll definitely take note of that 🙏🏾
GURL LET ME TELL YOU!! I made the butter chicken and it was sooo good. THANK YOU FOR THIS I WAS FED UP OF EATING BORING OAT MEAL AND STUFF
Love this video hope you make more ! ❤
Will do!! ❤️
Bonge dropped! Stops everything I'm doing. Love your authenticity b. Pls give us a vlog outside of fitness if you can :)
My faaaaaaav ❤😊 love this!!
Thanks mama!
I really loved watching this
Thank youuuuu
Just started watching your vids and I’ve been binging I love your channel!! Could you post a hamstring quad and calve workout vid please
Your smile is sooooo cuteeee!! 😂💗I love youuuu!!
I love your content so much. If you have time or this interests you, could you please create a video showing the correct form for at home glute exercises. (Glute bridges, donkey kicks, reverse lunges etc).
Keep up the good work Bonge
You're doing great 💯
Came across your videos and have subscribed today...
You’re bomb ♥️ subscribed!
Thank you!!
Thank you for sharing and I’m new to your channel 🎉
that pasta 🤤🤤🤤 Im trying that!
new subbie! shuu, can we get a moment for that core?! you are so inspiring and i love the quality of your video..
😂😂 so hilarious- I also can’t stand mornings
Giiirrrrl i’ve been waiting for you to drop something🥹❤️
Looks delicious 😋
Thank you!!
Saludos happy Sunday
Happy Sunday!
Oooo jiddy 🙌🏽
As always excellent! Where is your black hair bonnet from?
Wow new Kenyan fan 💚
🥺😍😍❤️
Enjoy ur videos,I'm a new subbie
Welcome!! 😍😍😍
Hey ! can you breakdown your part one of your workout pleaseee?
Bodied
🔥🔥🔥
Love this! Just bought the challenge. Tryna see if I wanna go all in and just start tomorrow or the day after thanksgiving 🤔
Maybe after thanksgiving do you have all reason to fully commit ❤️ can’t wait to train with you!
I'm definitely going to try the smoothie recipe!
Let me know how you like it!!❤️❤️
I just started watching your vids and your are an inspiration.
One major pointer tho is that your audio is too low and definitely not clear. Please work on that, I'd love to keep watching
❤
ok so i very rarely comment but i have to - your so beautiful 😍and i like your little quirks at the beginning that are not edited 😄 will go and binge watch your content 😊
Good job very inspiring btw ,,It so weird when I clicked hearing my baby brother Destin Route (JID).
Loveit
Those abs plsss😭🔥 you're my body goals 😍
Sis I’m so grateful for your page. U give us all the info already. Can u please give us a well detailed info on body composition? It’s purpose and how to incorporate it
I will definitely speak on that soon ❤️🙏🏾
Hi where did you buy your meal prep tins?
Do you freeze the prepped food or just keep it in the frige?
Girl I love your content, pleeeease invest in your audio (ie a mic)
Can you do your mushroom pasta recipe ??
im so confused if its okay just to clear up. how many meals r we prepping or having that day
breakfast: smothie
post workout: bagel and egg
lunch:
dinner:
so is that four and with the smoothie for breakfast are we having that with something else or only on its own
yogurt as chicken marinade - girl im trying that out. that looked delicious!
Where do you get inspiration for your meals?
I believe Indian cuisine have yogurt in their recipes like chicken tikka masala and butter chicken, but yes I agree all her meals looked appetizing
i tried everything out on this video. ALL of it, taste good to me. very furfilling and flavorful
Did you drink the smoothie before going to the gym?
Hey. Where can I get those take away tubs? I need them.
I instinctively trust people’s workout who have JID in it.
What's JID?
Where can we find the 30 day workout
Be careful what you say and speak on your life , God woke you this morning to do great things ,a lot of people didn’t wake up this morning. Just be aware and thankful for mornings it’s the beginning of your life journey
What do your macros look like ?
awesome video, but do you live in an ikea showroom? 😳 your place is immaculate
what are your measurements (waist-hips)? actual body goals 😭😭😭
Haven’t measured in a while but I’ll do so and let you know ❤️ thank you so much!
Are you eating in a deficit, at maintenance or a surplus for body recomp?
That blue fit thooooo. Where is it from
Okay kinda silly question- so if strengthening your muscles makes them bigger of course, then by that logic wouldn’t doing ab workouts give you the opposite of the hourglass shape people go for? Wouldn’t that mean you should just focus on lower body workouts?
Plug for the containers plssss
Off topic..what was that song after the lil baby intro song??
B can you eat like this when you are pregnant?
Loveee😍😍how many portions does each recipe make please 🙏🏾
Each recipe made for 2/3 people 🫶🏾
Hey mama where do you get Greek yoghurt here in SA? Like which store
Hey my babe! I only ever got it from a market but I just go for the double cream plain yoghurt, it works very well too
finest girl
1:57 - 2:06 same
The song was JID, right?
Lil baby
Girl... is there any chance you could offer me online personal training services.? Please. ?
You look A👏MAZ👏INGGGGG👏!! look at those shoulders and those glutes!
Girl the volume! I can’t hear you.
Heyy Bonge could you please tell how many calories do you take?
you have such a high carb diet though , omg .
YUMMMM! I'm not sure if I saw correctly, but please don't place your cooked chicken into the container that held the raw chicken. 🙈You'll get sick doll.
Omg I thought I was the only one that noticed ! Made me cringe a lil but overall I love her videos and her recipes! Definitely my favorite fitness guru on CZcams . I always look forward to her videos!
Looking for this comment lol!! I was like hold up...
@@itspiinkyrose4324 I wanted to reach through the screen wena! 🤣 You should've seen me. She's a breath a fresh air maan. It's great to see her do her thing!💖
Got you, thank you babes. I did cook it again after that just didn’t add that part in the video but I’ll definitely pay more attention to that. 🫶🏾❤️❤️
Is this a studio? The kitchen is uncomfortably bare 😆
It isn’t 😂 it looks bare because I don’t show the other parts of it 😂
i need time to defrost, lmao!!! Stop!
M,..
I was so excited about this video, because I am on my own weight loss journey, but the babbling! I wish these content creators would learn how to get to the point. It's so frustrating. 😮💨
Baby don't do too much you are looking very masculin