What I Eat In A Day As A Raw Vegan: Full Day Of Eating + Workout!

Summary

Shane Stirling comparte su experiencia como raw vegan, mostrando su rutina diaria de alimentación y ejercicio. Empieza con una smoothie rica en calorías para el entrenamiento, seguido de un post-entrenamiento con piña y una salada con cracker de mostaza y queso de cacahuete para la cena. Discute la importancia de la digestión fácil y la relación entre proteínas y salud, argumentando que su dieta raw vegan lo mantiene energizado y conectado con la realidad.

Takeaways

• 🏋️‍♂️ El día de Shane comienza con un entrenamiento en el gimnasio y un smoothie pre-entrenamiento.
• 🍌 La base del smoothie pre-entrenamiento son dos plátanos, fechas, maca, semillas de lino, mango congelado y arándanos silvestres.
• 🥤 El smoothie pre-entrenamiento tiene aproximadamente 750 calorías y es una parte importante de su rutina diaria.
• 🏃‍♂️ Los días de entrenamiento son diferentes a los fines de semana, ya que se centra en diferentes áreas del cuerpo y su alimentación varía en consecuencia.
• 🍍 La comida post-entrenamiento es una fruta con un alto índice glicémico, como el piña, para aprovechar la respuesta insulina y enviar nutrientes a los músculos.
• 🥗 Para el almuerzo, Shane prepara una ensalada verde con verduras frescas, semillas de lino, proteinas de lentejas de agua y maca.
• 🍏 Como snack, apples son una fuente fácil y conveniente de carbohidratos y fibra para mantenerse saciado entre las comidas.
• 🥣 La cena es una combinación de altas calorías y grasas, con una ensalada, galletas sprouted y queso de cacahuete casero.
• 📊 Al final del día, Shane recopila datos sobre su macronutrientes, mostrando una dieta baja en proteína pero equilibrada en carbohidratos y grasas.
• 🌿 La dieta raw vegan propiciamente utilizada por Shane permite una absorción y asimilación naturales de los nutrientes, evitando el aumento de peso.
• 🌱 El estilo de vida raw vegan no solo se centra en la alimentación, sino también en el bienestar general, la vitalidad y la conexión con la realidad que nos rodea.

Q & A

¿Cómo comienza Shane su día en el video?

Shane comienza su día preparando y tomando una smoothie con dos plátanos, cuatro fechas, dos cucharadas de polvo de maca, dos cucharadas de semilla de lino, una taza de mango congelado, un puñado de arándanos silvestres y una cucharada de polvo de SAE.

¿Cuál es la importancia de la smoothie pre-entrenamiento para Shane?

La smoothie pre-entrenamiento es importante para Shane porque le proporciona la energía necesaria para su entrenamiento en el gimnasio, ayudando a construir masa muscular y reducir la grasa corporal.

¿Por qué Shane prefiere no seguir un régimen de bajo contenido en proteínas?

Shane prefiere no seguir un régimen de bajo contenido en proteínas porque ha observado que las dietas alto en proteínas pueden causar enfermedades y pueden estar inflamando el cerebro, y cree que las dietas con una menor比例 de proteína, como la dieta raw vegan, son más saludables y efectivas para el cuerpo.

¿Qué tipo de alimentos Shane elige para su post-entrenamiento?

Shane elige un pina como su alimento post-entrenamiento debido a que es una fruta con un nivel glycémico alto que impulsa los nutrientes a los músculos aprovechando la respuesta insulina post-entrenamiento.

¿Cuál es la función del ejercicio para Shane?

El ejercicio tiene una función vital para Shane ya que estimula la metástasis, mejora la digestión, ayuda a mantener la masa muscular y reduce la grasa corporal. Además, también considera que el ejercicio es una herramienta de sanación poderosa que estimula los órganos de eliminación.

¿Qué ingredientes utiliza Shane en su smoothie verde?

Shane utiliza dos plátanos, dos cucharadas de semilla de lino, una porción de water lentil superfood, una porción de verduras frescas, maca en polvo, cuatro fechas y un poco de hielo para su smoothie verde.

¿Por qué Shane prefiere los alimentos frescos y no procesados?

Shane prefiere los alimentos frescos y no procesados porque considera que son más fáciles de digerir, no causan obstrucción en el cuerpo y mantienen un buen flujo en el sistema linfático, previniendo la acumulación tóxica y enfermedades como el cáncer.

¿Cuál es la relación de macros que Shane tiene en su dieta al final del día?

Al final del día, Shane tiene una relación de macros del 23% de grasas, 70% de carbohidratos y 7% de proteínas.

¿Qué es la super comida de water lentil que Shane menciona?

La super comida de water lentil es una planta que crece en agua dulce y es una fuente de proteína de alta calidad y nutrientes, similar a los productos de superalimentos. Contiene 4 gramos de proteínas por porción y un perfil de aminoácidos completo.

¿Qué es la proporción ideal de omega-3 a omega-6 que Shane busca en su dieta?

Shane busca mantener una proporción ideal de omega-3 a omega-6 de 3 a 1 o 4 a 1 en su dieta, lo que ayuda a mantener un equilibrio saludable de grasas en el cuerpo y previene la inflamación cerebral.

¿Cuántas calorías y cuántas proteínas consume Shane en un día según el video?

Shane consume aproximadamente 3000 calorías y 2885 gramos de proteínas en un día según el contenido del video.

¿Qué es la recomendación de Shane sobre la frecuencia de las evacuaciones intestinales en relación con las comidas?

Shane recomienda que si se come tres veces al día, también se deberían tener tres evacuaciones intestinales al día para mantener un buen funcionamiento del sistema digestivo y evitar la acumulación tóxica.

Outlines

00:00

🏋️‍♂️ Día de entrenamiento con Shake de Frutas

Shane Stirling, el presentador, comparte su rutina diaria en un video de 'lo que como en un día'. Comienza su día con un shake de frutas preparado con bananas, dátiles, polvo de maca, semillas de lino, mango congelado y arándanos silvestres, para un total de 1100 calorías. Shane destaca la importancia de consumir calorías antes y después del ejercicio, y menciona que su dieta es de vegana cruda, lo que le permite comer más calorías sin engordar. Además, discute su experiencia con la idea de 'calorías en, calorías out' y cómo cambió su enfoque una vez que adoptó una dieta cruda.

05:06

🍍 Post-entrenamiento con Piña y más

Después de un intenso día de entrenamiento de piernas, Shane disfruta de un postre de piña, una fruta con un alto índice glicémico que ayuda a bombear nutrientes a los músculos. Explica que prefiere consumir alimentos naturales después del ejercicio en lugar de productos procesados como las proteínas en polvo. A pesar de que su dieta es baja en proteínas comparada con las normas de la sociedad, se siente bien y sano. Además, menciona un error en la cuenta de calorías de su shake matutino, corrigiendo la cantidad a 750 calorías.

10:07

🥗 Preparación de un Shake Verde con Proteinas

Shane prepara un shake verde para el mediodía, incluyendo verduras frescas, polvo de verduras y semillas de lino para una fuente de proteínas. Destaca el uso de lentejas de agua, un producto local de Florida, como una excelente opción de proteína de alta calidad. El shake incluye 12 gramos de proteína y alrededor de 635 calorías. Shane enfatiza la importancia de una dieta equilibrada y fácil de digerir, que promueve una buena salud y bienestar general.

15:08

🥗 Cena con Ensalada, Galletas y Queso de Cashew

Para la cena, Shane opta por una ensalada con una variedad de verduras frescas, galletas de germinación y un queso de cashew casero. Añade una vinagreta de semillas de cáñamo para un toque adicional de sabor. Esta comida es más rica en grasas debido al ejercicio intensivo del día y consta de aproximadamente 900 calorías. Shane reflexiona sobre su ingesta total de calorías y su macronutrición, destacando una relación de 7% de proteína, 23% de grasas y 70% de carbohidratos. Argumenta que su bajo consumo de proteína no afecta negativamente su salud y bienestar.

20:09

📊 Resumen Nutricional y Reflexiones Finales

Al final del día, Shane resume su ingesta total de calorías y su balance nutricional. Consumió aproximadamente 2885 calorías con un 7% de proteína, un 23% de grasas y un 70% de carbohidratos. Discute la importancia de una dieta baja en proteína y el equilibrio de grasas omega-3 y omega-6. Shane concluye que su estilo de vida y su dieta cruda vegana le permiten mantenerse energizado, sano y en forma sin engordar, y anima a la audiencia a unirse a la conversación sobre un estilo de vida saludable.

Keywords

💡raw vegan

Un estilo de vida y dieta que excluye todos los productos animales y alimentos procesados, optando por alimentos veganos en su forma natural y no cocidos. En el video, el narrador comparte su experiencia como raw vegan, destacando la vitalidad y el bienestar que ha experimentado al adoptar esta dieta.

💡vitalidad

La vitalidad se refiere a la energía, la fuerza y el vigor que uno siente en su cuerpo y mente. El narrador del video aborda el tema de la vitalidad como un resultado de su estilo de vida y dieta raw vegan, afirmando que estos le permiten sentirse vivo y conectado con la realidad que lo rodea.

Highlights

Shane Stirling shares his daily raw vegan diet and exercise routine.

He starts his day with a large, calorie-dense smoothie as pre-workout fuel.

Shane emphasizes the importance of consuming enough calories before and after workouts.

He explains how his approach to nutrition changed after adopting a raw vegan diet.

Shane believes that raw food calories don't follow the same 'calories in, calories out' rule as cooked foods.

He shares his post-workout preference for higher glycemic fruits like pineapple to replenish energy.

Shane discusses the benefits of consuming whole food nutrients and avoiding processed protein powders.

He makes a green smoothie as a post-leg workout meal, emphasizing the protein content of greens.

Shane mentions using water lentil superfood, a plant-based protein source, in his smoothies.

He explains the health benefits of a high carbohydrate, low protein diet.

Shane's daily calorie intake is around 3000 calories, which he finds sustainable and energizing.

He argues that the standard protein intake recommended by society may be unhealthy.

Shane's diet has a 4:1 omega-3 to omega-6 ratio, which he considers ideal for brain health.

He shares his bowel movement frequency, suggesting it's healthier due to his raw vegan diet.

Shane invites viewers to engage in a dialogue about raw vegan diets and their benefits.

He concludes by encouraging viewers to subscribe for more information on thriving on a raw vegan diet.

Transcripts

hello good people welcome to raw vegan

rising

my name is Shane Stirling this is a what

I eat in a day video alright I haven't

done one of these in a while I'm happy

and excited to share my day with you all

so you can see how I do my day what I

eat how I live

you know the thought process behind it

the preparation behind it so I have a

good day plan for you guys thanks for

being here

let's get into it so today I am going to

the gym it's a weekday I'm taking my

kids to school and that's definitely a

different kind of day than on a day I

don't work out like say a weekend I

definitely eat a lot less on weekends or

on days that I don't work out so on

workout days I start my day with a

smoothie this is a iced ie

smoothie with two bananas four dates

two tablespoons of maca powder two

tablespoons of flaxseed about a cup of

frozen mango and a little handful of

wild blueberries and a tablespoon of the

SAE powder so this is one quart and

there's a little bit left in there take

a sip of this

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this is my pre-workout smoothie and I'll

show you in the kitchen inside that

whole quart

and then I have about that much left so

today it's about a quart to half

I literally just woke up popped out of

bed make my smile to self a smoothie

make my kids food and lunch for school

everybody's getting dressed this movie

right here totals 1,100 calories so far

okay which is about right I usually try

to get a thousand calories before

workout and probably a thousand calories

after my workout which we'll see I'm off

it's about 7:30 in the morning right now

and I'll be back the next time I'm ready

to eat something glad you're along for

this ride it'll be fun

so I just dropped my kids off at school

and I'm here arrived at the gym ready

for my workout today is leg day so I'm

gonna focus on all leg exercises but I

really wanted to just say that I've I

haven't tracked calories in about a year

and a half I used to track calories a

lot years ago and I was learning about

fitness and I would try to get lean and

I would track my calories so that I

could decrease my calories you know

because of the whole calorie and calorie

out thing so I'd decreased my calories

but then I would lose a lot of muscle

mass and I would just get skinny when I

would cut calories and I it took me

years and years to even try to figure

out how to lose weight effectively and

get lean by tracking calories but when I

went raw vegan the calories in calories

out thing really went out the window

I've never experienced anything like it

and if you told me that calories in

calories out didn't apply to raw food I

wouldn't have believed it in a million

years I never would have believed it

it's only since my personal experience

that I can definitively say that raw

food does not have the same calories and

calories out of fact you can eat more

raw food calories and not gain weight

you can eat more raw food calories and

not exercise even and not gain weight

but when you do eat more raw food

calories you stimulate the metabolism so

that then

not only can you workout which helps

build muscle mass which helps reduce

body fat but then you know you're just

keeping your your your muscle mass on

because you have calories so just in

terms of body composition in terms of

you know fuel for working out it's ideal

it's the best case scenario I've ever

found it's really cool so I don't track

calories anymore but today I'll track

calories just so we can see a total and

some of the macros at the end of the day

I'll be interesting to see how much

carbs fats and proteins and I don't do

this very often so we will take a look

alright I'm off to the gym

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just leaving the gym now probably put in

what hour in ten minutes I think or so

hour in 15 minutes all leg exercises

it's good when I focus on legs that's

all I do is legs I just make sure that I

get as much energy into those legs as

possible as much weight as possible

because the legs are huge muscles in the

body and they need a lot of weight so

that's what I do and it's hard the legs

are the hardest day legs are hard

because when you fill those like muscles

up with blood you get out of breath and

it feels hard but it's the best it's the

best thing to do is to put your body

under load like that and get blood

pumping through the muscles and blood

pumping through the body it stimulates

hormones stimulates digestion stimulates

the skin and the organs of elimination

that's what really what it is you know

exercise really stimulates the organs of

elimination powerful healing tool so I

just cut myself up a pineapple this was

a whole pineapple and this is my

post-workout meal I really like

pineapple for post-workout because it's

a higher glycemic fruit and it drives

the nutrients into the muscles because

there's an insulin response so the only

time that I want an insulin response in

my day is just post-workout because that

insulin carries the nutrients to the

muscles and so the role of insulin is to

bring the nutrients into the cells so

today it's pineapple this is an entire

pineapple about 750 grams

it's about 375 calories and I made a

mistake my smoothie that I had

pre-workout wasn't 1,100 calories I had

entered something wrong and

meter just goes to show I'm so out of

practice of counting calories I haven't

done chronometer in a year and a half so

I entered something as ounces instead of

teaspoons so it wasn't 1100 it was 750

calories so with this now I'm at about

1100 calories for the day so that makes

a lot more sense pre-workout and

post-workout 1100 calories packing in

calories right around my workouts really

helps me to stay just energized and not

feel hungry or run down or depleted and

I'll tell you I mean I worked out hard

today and I will not feel depleted or

hungry and I'll get hungry later

which you know you'll see but it feels

doable and it feels natural and it feels

great and I'll tell you when you stay on

the fruits like pineapple and don't have

you know rice and protein powder and

chicken and all the things that people

eat for workouts it just makes your body

feel so phenomenally good I don't care

what anyone says I don't care what any

of the fitness industry baloney says you

can build muscle on fruit by putting

your body under load and working out

hard you know and it just feels so much

better and it's not just working out on

fruit you know there's obviously fats

and proteins in there too so we'll look

at the macros at the end of the day

that's that's tracked in chronometer too

so yeah we'll see what the what the what

the macros are I know it's lower protein

because I'm not doing protein powder

today I mean I have done protein powders

like a round workouts and it just it

just doesn't feel good and it gives me

in digestion usually there's some sort

of I mean because my diet is so clean

and so fresh like fresh fruits and

vegetables and nuts and seeds it just

doesn't feel right to put the processed

protein powders in me so I over time I

just weaned off of that stuff and just

let it be what it is so my pro my diet

is fairly low protein

I haven't tracked in a year and a half

like I said but I'm not interested in

tracking but for this video it'll be

interesting

we'll see ok it's 2 o'clock in the

afternoon and I'm gonna make myself

another smoothie this time I'm gonna

make myself a green smoothie I got some

fresh greens and I got some green

powders and I'm gonna do a green

smoothie because I did a leg workout

today and I'm gonna make sure I get some

proteins in the greens and in the green

powders for this smoothie so I just

thought I would show you what I'm gonna

do here because one of my favorite

things is to make green smoothies for

protein and it's just such a powerful

powerful way to get nutrients and

nutrition and it's also so easy on the

digestion it's just amazing to have

smoothies to keep the body you know

unburdened by the food I'm gonna put two

bananas in there okay to start and this

is my flaxseed I'm gonna put some flax

in

usually about 2 tablespoon tablespoon or

2 this smoothie I'm gonna put in this

this is one of my favorite products

right here the water lentil superfood

now I don't know if you guys know about

the water lentil this is grown in

Florida it's grown in freshwater and

it's a small flowering plant plant

that's grown on the surface of

freshwater they contain both high

quality protein and nutrients of a

superfood your your pro I'm proud to

grow and sell this fantastic plant so

yeah this is just a really high-quality

tastes great high-end protein I really

love it and yes a look in one scoop we

have 4 grams of protein you can see

there so 4 grams of protein in one scoop

is fantastic here is an amino acid

profile you know this has all the BCAAs

leucine lysine it's just a great profile

of amino acid and its really nice that

it's listed on there so this is a whole

food product and it can be used like a

protein powder so here's the scoop check

this out

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so here's the scoop it's a small scoop

you know so let's put in 1 2

huh b3 let's put in three scoops of the

green water lentil now 3 times 4 that's

12 grams of protein in there already I'm

gonna put in some fresh greens and full

of fresh greens this is this is super

greens it's basically like baby Swiss

chard arugula spinach and talked to so I

don't know what that one is

and I I do like adding the maca powder

this is my maca powder actually maybe

I'll add a little maca to this one

probably like a tablespoon or so I had

to go get some dates out of the cabinet

and these are the medjool dates

these are nice big fat ones as you can

see take the seeds out

dates are my favorite because they are

just so much energy they're high in

minerals they're just a fantastic food

especially in smoothies they're great

for calories adding calories you know

for on days you're working out when you

need need the energy so I'm gonna put

four large dates in there also going to

add some ice I think this one because

it's got so much grains in it I'm gonna

add a little extra water so a little

extra ice to make it the right

consistency

okay now I'm gonna add some water to

this

okay blended that up pour it into my

courtyard here

that's a powerful green smoothie right

there

so I'm sitting down with my green

smoothie and this one has about 635

calories or so in it and I'm gonna

guesstimate like 15 grams of protein I

put it in chronometer but we'll look at

it all at the end of the day it's nice

to have protein after a leg workout

because I've the biggest muscle groups

in the body so yeah and I've been really

like in the water lentil like I said and

what's interesting is that real source

the company that makes that water lentil

they sent me a jar to try and I had

never heard of it never thought twice

about it

but I started putting it in my smoothies

and actually it's my preferred green

powder of all the ones that I've tried I

just I really like it and so I thought I

would share that with you I've been

looking forward to sharing it and

actually they gave me a discount code

20% off if you go into the description

there will be a link you can go check it

out for yourself and get a discount if

you'd like so check out the water lentil

and yeah I'm gonna just enjoy this

smoothie now I'm sitting in my backyard

where I'm sitting under the umbrella

it's a nice day out it's a little

overcast today but it's still fairly

warm the end of May

and the thing is is that you know the

smoothies just really make the digestion

easy like I was saying and it's not a

burden on your body to get all that in

if you eat 15 grams of protein in grains

legumes you know animal products it's in

a massive amount of burden for the body

so the green powders like this and just

the natural Whole Foods are so easy to

digest it creates no obstruction it's

fast bowel transit time keeps that

lymphatic system flowing so you don't

get toxic build-up so you don't get

diseases like cancers and things you

know so this is the way you can get your

nutrition in your protein and not get

sick you know because the complex

proteins make us sick so I'm about to go

out and do some errands my wife needed

me to go out and do some things for her

I'm gonna be out for about an hour so I

cut up some apples this is three apples

cut up which is about 300 calories or so

and maybe this will tide me over till

dinner probably so yeah always good to

have apples around I love apples I

always snack on apples so I'm gonna go

do some errands and I'll be back it's 7

o'clock I am gonna have some dinner I

made myself a salad and I have some

sprouted crackers and some cashew cheese

that I made so this is a higher fat meal

as you can see here those are sprouted

crackers from a brand named Lydia's

which is local here where I live and

then this is my salad just a normal

salad about a whole head of greens in

there and then just a little bit of

seeds on there you know just cabbage

carrots cucumber in that one kind of a

normal salad and then these are the

sprouted the sprouted crackers that I

have these are Italian herb Lidia's is

local here in my area in Northern

California all local all raw everything

she does is raw and sprouted so I don't

normally do a lot of packaged stuff but

it's fun once in a while and I'm gonna

have some of these because I'm doing a

little bit higher fat today for because

of my workout

generally I try to keep the fats a

little bit higher so yeah this is this

is good and then I made this is a hemp

seed dressing the hemp seed dressing is

mostly apple cider vinegar and lemon

juice with some seasoning and at 1

tablespoon of hemp seeds in there and

one date blend it up with some water and

it's pretty good so this whole meal is

about 900 calories or so I think I put

it in chronometer and it's higher fat so

this is gonna adjust my macros for the

day we'll look at that at the end of the

day but yeah it's like it's a high

calorie meal so I think it's gonna bring

my calories up to close to 3,000 for the

day ok it's the end of the day it's like

8:30 I'm not gonna have any more food

I'm in my office so let's recap a little

bit ok so I had 20 885 calories today

23% fat 70% carbohydrates 7% protein and

yeah 7% protein is low in our society

standards but my god that protein diets

are making people sick you know I

watched this video on YouTube yesterday

that was this like thousand pound man

who hadn't left his house in years and

he was being monitored by doctors and

they they had put him on this weight

loss calorie restriction right and he

was down to like 500 pounds and he's

laying there 500 pounds eating cheese

processed cheese like out of a bag or

something he's saying I gotta get my

protein got to get my protein you know

and that kind of sums up the attitude we

have about protein that we we have to

get protein even though it's making us

sick so I don't know where this comes

from according to John Robbins and

healthy at 100 the longest-lived

cultures eat about 10 percent protein

which is consistent with 80/10/10 and

the high carbohydrate low fat raw vegan

diet you know which is which is low

protein

and really the the healthiest people on

the planet do have a lower protein so we

can see this proven over and over again

so I like my protein intake where I had

it today I mean today was a pretty good

day of eating and also the omega-3 to

omega-6 ratio according to chronometer

was like 3 to 1 or 4 to 1 which is ideal

ratio because most people are eating all

these polyunsaturated fats which are the

omega-6 fats which are way out of

balance with the omega-3s and then we

get inflammation in the brain and so

there's been studies and links with high

polyunsaturated fats and brain

inflammation so we need those omega-3s

too I'll set that so I was at like 4 to

1 omega-3 to omega-6 which is from

having you know nuts and seeds so it's

naturally in the raw vegan diet to have

the healthy fat balance which keeps our

you know our brain health good and keeps

us in good mood positive attitude no

depression and no inflammation also

3,000 calories approximately 2885 today

but you know I'm not gaining weight if I

eat 2800 calories of rice and chicken

and pasta and you know cookies and

cereal and oatmeal and stuff I would

blow up like a balloon

I would gain so much weight on that many

calories but I don't gain weight on the

raw food calories it just like just goes

into my body it's completely naturally

absorbed and assimilated and utilized by

cells for energy and you know where all

that goes goes into my energy goes into

like the spark in my mind so I can

connect with the reality around me and

be vibrant and be connected and be

present you know that's what it does and

I wanted to mention bowel movements most

people are having like one bowel

movement a day but they eat three times

a day if we're eating three times a day

we should be having three bowel

movements a day so my my bowel movements

are consistent with that because I'm a

raw vegan so

a good summary to my day I wanted to

thank you for being on this video thanks

for being here with me I hope it was

helpful for someone to see a glimpse

into how a raw vegan can eat and

experience vitality and exercise so give

this video a thumbs up please leave a

comment I'd love to hear your thoughts

on this topic let's have a dialogue

let's talk about it and subscribe to my

channel raw vegan rising for more

informative information like this on how

to be a raw vegan how to thrive on raw

vegan foods and how we can show up in

our life the best we possibly can that's

what it's all about being in service

showing up being present making the

world a better place so thank you so

much for being here I will see you in

the next one

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you

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