【体型維持】5日間の食事vlog/外食ありでも太らない食事方法🩵

Presenter / Channel

• Not stated in the subtitles.
• The video appears to be a “5-day meal vlog” with gym/external eating mentioned.

Breakfast routine & drinks (no-cook / minimal prep)

Ingredients / quantities

• Protein powder: used for a smoothie-like drink (exact amount not given).
• Water: used first.
• Regular milk: switched to after disliking the protein “aftertaste.”
• Coffee: referenced as the drink during training.
• Tip cue: “I always drink water during training.”

Method (qualitative)

1. Before workout: drink something with protein rather than working out on an empty stomach (reason given: muscles tend to break down).
2. Alternative breakfast: on a time-short day, just have protein for breakfast.
3. Milk substitution note: try water → regular milk if the protein has an unwanted aftertaste.

Simple steamed chicken + sesame sauce

Equipment

• Steamer

Ingredients (quantities not provided)

• Chicken (type of meat mentioned).
• Salt
• Pepper
• Sesame sauce (prepared “later”; exact ingredients not specified in the subtitles)

Method (step-by-step)

1. Steam the chicken:
   • “Put the meat in this steamer and steam it.”
2. Seasoning:
   • Season with salt and pepper “like this.”
3. Sesame sauce:
   • Make sesame sauce later and eat the chicken with it.
4. Serving:
   • Eat chicken with sesame sauce.

Technique cues / notes

• Chicken packaging: they considered taking it out but left it “as is,” implying they used the chicken straight from packaging (exact meaning not fully clear due to subtitle errors).
• The presenter says it’s “surprisingly delicious.”

Tips / motivations mentioned

• Motivation tip (non-recipe): buy cute workout clothes to stay motivated for weight training.
• Protein tip: eating protein before work out helps avoid muscle breakdown.
• Taste tip: if protein powder has a strange aftertaste when mixed with water, switch to regular milk (and they invite comments on better-tasting protein powders).

Variations discussed

• Protein drink base:
  • Water + protein powder (disliked aftertaste) → regular milk (preferred).
• Breakfast choice:
  • Normal day: smoothie-like protein drink + another protein item.
  • Short on time: protein only for breakfast.