hey guys welcome back to my channel and welcome to day 6 of 30 days summer keto transformation challenge it's about one o'clock so I'm ready to break my fat ass I am into it bad thing and I'm about to make some quick easy lunch Ida first it one of these kid of psyllium buns I already made a recipe video how to make those so I'm gonna link it in a description down below so you can check that out these are really good I'm gonna spread a little bit of Kerrygold butter on it and tap it with some brie and I also like to have a vegetable with every of my meals so I'm gonna slice couple slices of cucumber and some tomato I'm gonna use my weight scale so I can measure everything and every single calorie I'm eating so I'm gonna zero it down with the bread on it I'm gonna spread a little of a butter over it I'll do the same with the other half and I'm gonna zero the scale once again so I can measure how much brie I'm putting on using a little pepper put over my cheese and over my vegetable and some little salt to put on my veggies and here it is this is my lunch it's about 500 calories I wish I do have alfalfa sprouts to top it with but I don't unfortunately so this has to do the lunch was very filling and now I'm about to make myself my second cup of coffee so I'm gonna go ahead and do that and do some work and I'll check with you around next time hey guys it's Rob I'm at work I'm about to take my lunch and I just want to show you what I took for lunch today on the go so you get some good ideas on what you can bring with you to work I have here some egg muffins that Eva made and I have some sliced ham because I just I love egg and ham it's just a good combo for me I also have some kielbasa to have his little snack I'll probably save that for later I'm probably not gonna eat all this at once and I just wanted to bring some veggies I have some sliced cucumber I have some grape tomatoes and some carrots and a little chipotle ranch to dip those in I got some good fats with the with the ranch sauce and there's some cheese in the egg muffins I just wanted to show you guys what's for lunch and we'll see you it's time for a little snack so I'm taking these bite-size hard salami so I'm gonna add one serving of those and my favorite blue cheese stuffed olives I'm gonna have four or five of those for dinner I think I'm gonna bake the whole chicken so we have a couple of meals throughout the week because that bird is really big so I always sir plan ahead and make sure I have two three or four recipes in mind so I know exactly what I'm gonna do with the leftover of the chicken nice I would like to show you parts of my home workout routine I've been trying to incorporate more exercise especially now on the 30-day Keogh transformation challenge so I thought that you might be interesting in what I am doing so do side exercises I am doing at home I'm using this elastic bands these are amazing for home workouts they come in different types of resistance so you can adapt their resistance as you go in as you build a muscle the black one is the highest one so hopefully on the end of this challenge I'll be all the way up at the black one let me know guys if you do enjoy these types of videos about home workouts I have a lots of home exercise plans which I can share with you if you interested so let me know if that's something you would like to see as well when I workout at home I'm usually trying to put in at least 30 minutes of exercise and I am incorporating the whole body but when we go to the gym we usually focus on just upper body or lower body or on certain muscle groups now I'm gonna take the doggies outside for parties and for a little walk and then it's almost a time to start preparing the dinner so here is the bird I preheated the oven for 450 degrees Fahrenheit and I'm gonna cook it probably for about 45 to 60 minutes I just put salt and pepper inside and outside of the bird and some oregano leaves and you don't really need any other additional fat as the skin will really released at all and then you're just gonna take the sauce from the pan and keep pouring it over a couple times while it's baking I have the chicken in the oven and about 15 minutes before it's done cooking I'm gonna start preparing my cauliflower rice you can buy a frozen cauliflower rice at the grocery store but I personally do not do that because for me it's just overpriced it's like $3 something here in Florida for a little package which is not even enough for both of us so I do it at home I'm gonna show you how it's really easy I just a big head of a cauliflower took about half of it separate it into smaller pieces and I'm gonna put it in my kitchen blender and blend it until it's like rice like sized for the cauliflower rice I'm melting 1 tablespoon of butter in the pan now I will add the cauliflower rice into a fan and I'm gonna spice it up with some curry salt and pepper and some garlic powder and it's all done and I served it like that I think it's pretty cute I'm using my measuring cup to put the cauliflower rice in this shape just for the presentation and I'm starving I'm gonna dig in the chicken was really good cauliflower rice is always a great choice as a side or on its own we have a lots of chicken leftover I have a couple of recipes in mind so I know how I'm gonna use up the rest yeah every time we get that whole chicken it's like good like 6 portions full 5 bucks it's amazing budget-friendly ketta so we about to do the dishes and it's pretty late already so I already did my workout so we're gonna skip our daily walk and we're just gonna brew some tea and chill and hang out and let's not forget to do the most important thing day six of our thirty days ketta summer transformation challenge is over guys thank you so much for watching today's video always if you liked it please give it a thumbs up and don't forget to subscribe we have many days ahead of this challenge and we want you to join us so until tomorrow bye no no what you doing


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