My Weight Loss Diet - What Stefan Eats Everyday To Lose Body Fat #Best Education Page #Online Earning

you

hey guys Stefan here from project life

master comm in this video blog I'm going

to show you guys exactly what I eat

every day to support my health and

fitness goals now a lot of you guys been

following my blog and seeing my monthly

goals reports and in my monthly goals

reports I'm right now pursuing a goal of

competing in a fitness show

and so you guys have been seeing my

transformation physically and so a lot

of people been asking me what do I eat

each day you know what does my diet look

like and so I'm going to dedicate this

video blog just to my diet from the

moment I wake up to the moment I go to

bed exactly what I'm fueling my body

with to lose body fat because that's my

goal right now to lean out but the same

can be applied if you want to put on

muscle mass as well but also just to

have optimal energy because I think

health is a lot more important than

Fitness you can be really fit doesn't

mean that you're healthy you know so I'm

going to share with you guys some of the

strategies and some of the things that I

put in my body each day to support my

health give me energy

and at the same time making sure that I

can look good and lose the body fat as

well so I'm going to share to you guys

some of the supplements that I take and

everything I do just from the moment I

wake up to the moment I go to bed and my

structure my routine my ritual with that

and if you guys want to adopt some of

the stuff that I do great I'm not

perfect by any means either so maybe

there's certain foods and stuff that

could be better in my lifestyle as well

but this is just what works for me and

what I'm doing so okay so the very first

thing that I put into my body first

thing in the morning is water so I'm

gonna walk you guys through that right

now so the water that I have here I'm

gonna have to do a close up for you guys

but this isn't an alkaline water ionizer

and I'm going to turn it on and show you

guys what this is exactly it talks to

you but out of this machine it creates

alkaline water restructures the water to

make it alkaline and you can also make

acidic water and different levels of pH

of the water the water that I drink is

9.5 alkaline there's a lot of other

benefits to this as well such as it's a

changes in micro clusters of water so

water molecules usually get from a tap

or a bottle they're all clumped together

and so when you drink it it doesn't go

into the cells because it's all clumped

again

that's why a lot of people they drink a

lot of water just kind of sloshes around

in their stomach and everything it's not

being absorbed

whereas this water machine what it does

is it micro clusters it so it makes into

smaller molecules so it penetrates right

into the cells so you super hydrate

yourself and then also the water goes

through these titanium plates and it

picks up an electrical charge and makes

the water into an antioxidant as well so

it's a lot of great benefits to it but

first thing you need in the morning is

water you're often really dehydrated so

I've got a bottle here that I fill up

all right so this is a bottle of water I

have I usually drink at least one and a

half or two of these every morning and I

just flush my body I drink a lot of

water throughout the day people that

know me in my life know that I go to the

bathroom a lot

you know I just think water is so

important and you always need to hydrate

yourself so I drink my water sometimes

I'll put lemon in the water as well like

an organic lemon and squeeze in lemon

juice that will help increase the pH of

your water also and then also sometimes

I put in a greens powder as well like a

greens drink and drink that as well I'll

share with you guys my greens powder

that I take a little bit later on in

this video so when I drink the water the

supplements that I take with that

are these two right here I take number

one digestive enzymes this is a these

are called mast signs a friend of mine

weighed light heart he makes these

specific ones called mass times they're

more for bodybuilders and they have more

proteins in them which helps you digest

protein but I like taking these on an

empty stomach

first thing the morning I also take them

with my meals as well it just helps me

digest my food a lot better absorb the

nutrients from it a lot better as well

so empty stomach take my mass times

another thing to take is L carnitine L

carnitine is something I take on an

empty stomach and it basically helps you

with you know in combination with an

exercise routine burn fat so L carnitine

mass times I drank my water and another

thing I do often as well as I have

matcha green tea so this is matcha tea

here it's an ancient Japanese green tea

and I take out my kettle and I'll just

have that and this is a bit of caffeine

there's a lot of great benefits to green

green tea I try to avoid caffeine so I

don't do this every day because I think

that caffeine can be useful in some

circumstances but I don't like being

dependent on it and when you're always

dependent on caffeine or coffee or

whatever it is then the days that you

don't have it you can't function

properly and you often crash a lot of

the times too so I like to take matcha

tea I think it's just a more natural

better quality better high from caffeine

as well but I don't do this every day

just once in a while the next thing that

I do is I make my juice so I just made

this juice and just prepared it I didn't

want to spend time you know you guys

watching me prepare my juice so I'm

gonna be more efficient with this but

this is just a juice that I just made

and basically what I do is I juice

different vegetables a lot of greens

this is as you can see the color of this

is green so a lot of greens like kale

spinach celery broccoli collards shards

I do put in some lemon as well so I'll

juice 1/2 a lemon a little bit of a

carrot usually about one carat or so

just to add a little bit of sweetness

carrots and stuff have sugar in it so I

don't like to have a lot of sugar and

everything in my diet but just to add a

little bit more flavor to it and

everything cucumber that that's

essentially it I basically just juice a

ton of vegetables and drink it each

morning now it's great to drink some

sort of juice on an empty stomach first

in the morning because when you do

something you get rid of all the pulp

and so when you drink it your body

doesn't have to spend any time or energy

to digest it and so therefore it just

goes right into the bloodstream and you

absorb it so much faster and that's a

great thing because first thing in the

morning your body is on an empty stomach

and everything so it doesn't have to

digest anything so that's why juicing is

best to do first thing in the morning on

an empty stomach by drinking this each

day guys I have this incredible energy

this gives me the best high you don't

even need caffeine coffee green tea any

desperate stuff just drinking a green

juice like this you're flooding your

body with so much incredible nutrition

that you're going to feel so good right

away so I love doing this it's a part of

my ritual every single morning the

juicer that I use is the omega j8003 as

well if you want to check it out but I

like using a slow juicer because when

you use the ones that that that kind of

I don't know what they're called exactly

but they they they basically shred the

vegetables and everything and when that

happens you're killing a lot of the

enzymes and the nutrients from the

vegetables because it's heating up the

vegetables when it juices it I guess so

slow juicer is a lot better it's a lot

better because it retains the nutrients

and enzymes and makes it last longer a

lot better as well so definitely get

yourself a juicer but this is the next

thing that I do in the morning okay guys

now we get into the meal so this is my

pre-workout meal that I have the next

thing that I do after I hydrate myself

and do my juicing is I have my

pre-workout meal that prepares me for my

workout at the gym so now we're going to

go into the more of the meal pour

and the supplements that I take so what

I do is my pre-workout meal is generally

first and foremost one tablespoon of you

dose oil okay this is called cudos oil

and it's basically got the perfect

combinations of Omega 3 sixes and nines

we need Omega threes especially because

our bodies can't produce them we have to

get it from our diet and everything and

so taking essential fatty acids like

this is really important for the brain

function your hormones your skin you

know even losing body fat and everything

it's just really important and crucial

to be consuming good fats like essential

fatty acids right here and and don't

worry guys I'm going to go over a lot of

products and things that I take here

different supplements and so I'll have

on the blog post a list of all of them

so you guys can check all the ones out

in more detail but I take one tablespoon

of this now I will mention that I'm

following a certain diet in terms of a

certain number of calories okay so the

portion sizes that I take with my meals

is really important that will determine

whether or not I'll lose body fat or if

I gain muscle or gain fat so in my case

right now for me I'm consuming about

2,000 calories per day okay so a lot of

the meals and things you see here are

there to support that and that's

basically at a caloric deficit and

that's basically how your body will lose

body fat being at a caloric deficit I'll

do another video blog that goes into

weight loss and everything a more detail

but so it's more to understand I'm on a

2,000 calorie diet which is for me the

macros about 200 grams of protein each

day 200 grams of carbohydrates and about

40 grams of fat

now one tablespoon of Buddhist oils is

14 grams of fat and so I don't have too

much fat in my diet right now but I do

have a day a week where I do much higher

calories as well as a refeed day okay

now I'm not going to again go into the

whole details of that I've got a certain

coach that I work with and I'm just

following his program but of course

there's a lot of other ways that your

body can lose fat as well but this is

just what I'm doing so it's just

important to keep that in mind but I

take that we do so

one tablespoon first thing in the

morning which is really important also

great for energy because your body helps

have more sustainable energy energy

throughout the day okay the next thing

is I have one scoop of raw plant-based

protein okay now there's a lot of

different types of proteins out there

this way protein there's casein protein

different sources of protein

I like plant-based protein I still do

take whey protein in case casein protein

once in a while but I don't make I don't

have it as a regular thing because

that's essentially cooked processed

protein and your body's going to have a

hard time digesting it properly as well

as well as absorbing the protein and the

nutrition from it so I've noticed that I

feel so much better by having

plant-based protein there's a lot of

great brands out there I like Garden of

Life which is this one right here

there's Vega as well and there's a Sun

warrior which does a great protein this

protein I think is rice protein and a

mixture of different types of proteins

Vega protein I used to take but I stay

away from them now because they use a

lot of people and P protein can make you

a little bit bloated and gassy so you

kind of have to experiment and see which

ones you like most but the one I take is

a Garden of Life and again I'll have a

link to this in the blog post so it's

plant-based protein really good for you

it's going to help its support putting

on muscle mass and maintaining your

muscle mass and everything so you need

your protein and then the other thing I

have my pre-workout meal is a banana

okay just one banana now most of my

carbohydrates are are structured around

my workout okay and I try to have most

of my carbs around that time before and

after my workout and then try to

eliminate the carbs as the day goes on

especially before bedtime okay and the

reason is is your body mainly needs

carbs around your workout time

especially simple sugars simple sugars

like fruits you know dextrose and

different things like that are actually

useful as a pre-workout because it's

immediate source of energy for your body

whereas more

carbohydrates like brown rice and quinoa

and you know whole-wheat bread and

potatoes and stuff like that those kind

of carbohydrates are more slower

digesting slower slower release of

energy so I like to have simple sugars

before my workout for an immediate

source of energy my body can burn it as

fuel right away

and then also having some more simple

sugars carbohydrates right after my

workout as well which will help my body

absorb the protein and everything and

and we just kind of reload my body on a

lot of the glycogen that was lost during

my workout so again I'm not going to go

into the details of all this sort of

stuff but I have one banana before my

workout and in terms of supplements

there's a lot of them here that I take

so first I will mention that my protein

that I take right here I put it in a

shaker cup with some more alkaline water

and I add to that one scoop of the

protein I put in one a 1 teaspoon or 5

grams of creatine okay creatine creatine

is great for increasing the endurance of

the muscle and everything or your

muscles will help will retain more water

and give you more energy in your

workouts and whatnot so I take 5 grams

of creatine with that I take 5 grams of

glutamine as well glutamine is great for

helping muscle recovery and muscle

soreness and it's also got benefits for

your digestive system as well so 5 grams

of that also and then I also take a

supplement here called toko which stands

for toko trendle complex and it's from a

company called amina

originals and you'll hear a lot about

them because they're my go-to company

for supplements right now and I've been

using them for years a really amazing

company and all the links to all this

stuff as well but toko is basically a

supplement that has antioxidants B

vitamins in it amino acids it's just got

a lot of health benefits that love just

in terms of taking care of my body my

health and having a lot of great

energies so I take one scoop of that

which is also about 5 grams and I shake

it put it on my shaker cup shake it all

together and I drink it

okay another great thing about having

protein as well by the way and also this

oil is that it's very easy for your body

to digest because it's a liquid meal so

your body you don't want to have your

body have to digest a lot of food before

your workout because it's going to be

using energy to digest it and you want

the energy to go into your workout okay

supplements so I take five capsules of

mass signs with every meal okay four to

five capsules with every meal and I have

about five five maybe six meals a day

just helps my body absorb and digest the

protein from it and just digest my foods

a lot better CLA is another supplement

that I take I take three capsules of

this a day I take one as a pre-workout

one as my post-workout and then one

before bed I take it with a meal and

this basically helps support fat loss as

well and I'm not going to go into all

the research and stuff behind some of

the supplements you can look them up

yourself okay another one is HMD HMV is

a supplement that helps your body retain

muscle mass and the same thing goes also

with BCA a branched chain amino acids

that take two capsules of these two

capsules of H and B and HMV kind of puts

an ozone layer around your muscles so

that your body doesn't go to that to

burn it because oftentimes when you're

losing body fat and during a caloric

deficit you know your body sometimes

might go to the muscle to burn it for

fuel and we don't want that we want to

preserve the muscle that we're working

hard to sustain in her body I mean want

our bodies to burn the fat and the

carbohydrates instead so um you know hmb

branched chain amino acid helps your

body keep muscle mass while you're

working out and HMV can also help you

put on some muscle mass also but good

supplements that I take okay next

okay vitamins supreme this is another

product by Avena originals it's a

multivitamin I take another multivitamin

vitamin uh right after my workout but I

usually just taking one of these before

I always want to make sure that I my

body gets more than what it needs I

never want to be at a deficit I always

want to make sure that I'm operating at

the highest level possible and I train a

lot

you know I do my workout everyday I do

cardio everyday as well so and I don't

take a lot of days off either so my body

needs to recover I want to make sure

that it can recover the best way

possible so all these supplements by the

way might not be useful for you you know

they're just what worked for me um you

know I that's a lot of money into my

help my body because I think it's the

most important thing more important than

money or anything else because without

my body I'm not I don't have the ability

to create something or give or improve

myself or really live my life fully so I

really want to take care of my body the

best way possible which is why I invest

in a lot of this stuff so anyways a

multivitamin is good you really want it

comes to supplements also you want to

invest some high quality supplements

because a lot of the supplements out

there that you buy on the shelves are

crap the absorbed mobility isn't going

to be that good and a lot of the times

if you understand marketing and business

and everything they want to keep their

costs low so that they can compete with

the other products on the shelf and so

and they need to have higher margins

also so they usually make their

supplements aren't that high quality

just so that they can sell and market

them and everything at a lower price

point really quality supplements can

cost a lot of money you know if either

originals or supplements aren't cheap

but they're amazing high-quality and

they're electrically charged and they

just you get so much benefit from them

okay another one electric C electric see

also by Vita originals this is their

vitamin C product it's electrically

charged vitamin C I take this just one

capsule this before my workout also

after my workout in throughout the day

as well

vitamin C is important for your body

repairing itself and by the way if

you're ever sick just load up on vitamin

C vitamin C you can never overdose on it

just just down a lot of it and your body

will recover from any cold really fast

minerals also mean Originals I take one

capsule these taking the right minerals

is great also green tea I take this once

in a while this is just a green tea

extract I already showed you guys the

matcha green tea that I'll take as well

I'll either take one or the other green

teas got a lot of great health benefits

garlic garlic is incredible also I also

have garlic in some of my meals as well

you can also juice garlic as well with

the juicer and stuff but garlic is great

for your immune system and by the way

here's another tip if you're ever sick

or if you want to have a really strong

immune system these three things if you

consume them every day I swear to god

you'll never get sick one is garlic

okay garlic and preferably raw garlic if

you can okay and I'll be eating this

garlic raw it tastes horrible

but there's so many benefits to your

immune system the other thing is ginger

okay ginger root and I juice that as

well I'll just take a you know a bit of

ginger and juice it and the third thing

is onions

okay so onions garlic and ginger those

three things the immune system benefits

are incredible

and whenever I'm sick I just load up on

that stuff and it's really disgusting to

eat the but man your body will will

strengthen this immune system like crazy

okay next ginseng ok ginseng is also a

great supplement that I take once in a

while as a natural source of energy if I

need it

and then also I take this vega product

here called energizer which is a

pre-workout supplement and this is their

a pre-workout that doesn't have any

caffeine or any of that stuff in it

now once the why will mention that I

will have some caffeine I have another

pre-workout supplement that is a

caffeine product and like I said I don't

like to take caffeine because I don't

want to depend on it but there is some

benefit that I've used it for which is

mainly if I'm really tired and exhausted

or I'm procrastinating on going to the

gym and my body is sore and just for

whatever reason I just can't get myself

to go that's when I'll use the caffeine

just to give myself that boost that kind

of cheating the way to get myself that

energy the artificial energy this can

provide for me just to get myself to go

to the gym and take action so that's the

only circumstance really where I use

caffeine and again I'm not perfect with

it you know ideally I wouldn't want to

do it but I'm doing this fitness show so

I want to make sure that I'm at a high

standard with that if you want to have

more of a healthy approach then I would

say avoid the caffeine or get the

caffeine from green tea or a more of a

natural source

but that is also the time where I use

CAF okay so that was basically my

pre-workout meal with my supplements and

everything now I'm gonna go into my

post-workout meal now I will mention by

the way to my pre-workout meal I usually

have it about an hour before my workout

you don't want to have it too soon

before your workout and you also don't

want to wait too long either so I find

about an hour even up to two hours is a

good period of time to have it before

you go to the gym and workout now

post-workout is really important it's

the most important meal that you have

each day is what you do right after you

go to the gym when you go to the gym

you're tearing up your muscle fibers and

you're beating your body up and your

body needs to recover and repair from

that and there's a demand there and you

need to supply that demand with the

proper nutrition so making sure you eat

the right foods as a post-workout is

extremely important I mentioned that my

pre-workout meal

I'll have protein some Buddhist oil and

some simple sugars usually fruit as a

pre-workout to give my body to energy

that it needs and a great thing also by

having a liquid meal with you know the

protein and stuff is your body can

easily digest that it doesn't have to

use a lot of energy for that it can use

it for fuel right away post-workout the

most important thing that you need is

protein protein is a building block of

muscles when it what's going to allow

your body to repair itself and so as a

post-workout I generally have 30 to 40

grams of protein again either the Garden

of Life plant-based protein okay 30 to

40 grams as a post-workout I might also

take whey protein which is right here I

so whey protein protein isolate

now whey protein can be good for fitness

but it's really bad for health this is

basically cooked processed protein that

a lot of people have digestion issues

with it's from a dairy product as well

there could be some hormones and stuff

in it also but isolate whey protein is

really great for your body to absorb it

and it can be great for muscle mass and

everything so if you want more of a

health approach I recommend the

plant-based protein which will make you

feel a lot better but it is a lot more

expensive too whereas the whey protein

can be good for someone that

you know still wants to be healthy but

just wants to focus more in the fitness

side of things and if you can tolerate

it then great definitely do it I just do

this once in a while but it's more so

the plant-based protein that I have so

protein right after as well as simple

sugars so I'll either have another

banana ok and again based on your diet

calorie restrictions and everything it

might be different for you for me I just

have one banana because I don't want to

have too many carbs or too many calories

throughout the day because I'm trying to

lose body fat or I might use dextrose

okay dextrose is great it's a natural

sweetener natural sugar and having

protein with a simple sugar right after

the workout is great because it helps

you restore some of the glycogen that

you've depleted throughout your workout

also helps you kind of spike the insulin

level and helps you absorb the protein

and put all the nutrients into your

muscles immediately now you want to have

your post-workout meal as like right

after your workout ideally but within 30

to 45 minutes because that's when your

body needs it the most if you fail to

give your body what it needs the right

nutrition afterwards your body is going

to start to burn and use your muscle

mass which are working hard to preserve

and maintain it's going to start to burn

that for fuels so you want to make sure

you have a good quality post-workout

meal and give your body what it needs

immediately after now with that as well

I have 5 grams of glutamine and also 5

grams of creatine okay really great for

your recovery process this is the green

strength that I was talking about it's

called Saito greens Saito greens and

again I'll have links to all this stuff

on the blog

I like Saito greens but I'm always

experimenting with different ones it's

basically an alkaline mix you put in one

scoop with water and shake it up and you

drink it it's a mixture of different

grasses and herbs and you know is full

of antioxidants is alkaline and really

great for athletes specifically in terms

of recovery and everything so I like

this supplement a lot will give you a

great boost of energy as well so if you

don't get a lot of greens in your diet

then definitely investing in a great

greens supplement is really useful I

also put in a little bit of maca

Macha roots macaroon is a superfood and

it's great as an antioxidant and also

provides your body with the natural

energy as well so maca root is what I

have a little bit of as well I also have

this probiotic here again this is Avena

originals probiotics is really important

to have each day as well it's helps you

repopulate your gut with healthy

bacteria friendly flora which helps your

digestion digestion system and there's

so many health benefits so probiotics is

one of the best things that they have

every day as well I'll either have it as

a pre-workout or post-workout this is a

multivitamin that a cake is called

animal pack this is a multivitamin

multivitamin specifically for

bodybuilders and weight lifters again I

want to make sure that my body recovers

I want to make sure that I take care of

my health the best way possible because

it's worth it you know what it's worth

to invest a little bit more money or to

make sure that you get more than what

your body needs especially when you're

training hard and you're working out

like I am you want to make sure that you

can recover the best way possible so

these are little packets that are in the

animal pack and it's a lot more than

just a multivitamin it's got amino acids

and a lot of great things in it also

take another capsule of CLA which helps

with fat loss again math science and

taking digestive enzymes with every meal

I mean originals also has a great enzyme

also that I can share with you guys but

enzymes to help me absorb the protein

absorb all the nutrients for my meals

electric see I take another capsule that

helps with recovery show so I shared

with you guys the you know soil

essential fatty acid supplement that I

take first thing in the morning I also

take omega-3s just in capsule format

throughout the day as well so I usually

have one post-workout and one before bed

again really important for hormone

production even or testosterone

you know just dopamine just happiness

chemicals in your body your brain

function fat loss really important to

make sure you have Omega 3s and we can

only get it from our diet you can't your

body doesn't naturally produce it so you

have to make sure that you supplement

with it

or you're eating certain foods like

fishes and you know things like that

that can give your body those omega-3s

another two capsules of hmb post-workout

and then also the PCA a branched chain

amino acids as well so I think that's

basically it in terms of the supplements

that I have post-workout and I want to

mention again it's worthwhile to invest

in quality stuff a lot of the

supplements that you see out there and

this in a store and everything are crap

supplements because again they have to

they have to make sure that they can

price it at a point that's marketable to

the consumer at a store at a retail

store and so they cut costs and

everything and the quality of it isn't

going to be as high and in terms of it

otherwise investing in a company like a

vena originals which produces extremely

high quality supplements they're going

to benefit you so much more and your

body can absorb and use a lot better so

it's definitely worthwhile to invest in

high quality stuff and just really take

care of your health because there's an

opportunity cost it's not taking care of

your health there's a consequence to

getting sick you know by not doing this

not taking care your health so you don't

have to be crazy like me but by being

willing to invest in your health and

take care of it

you're not going to have to worry about

cancer and heart disease and diabetes

you're going to have peace of mind and

you're going to be able to perform at

your best level so that's my

post-workout I'm now going to go into

some of the other meals that I have

throughout the day and break those down

for you guys again I mostly have my my

carbohydrates and the bulk of my meals

as around my workout because I find

that's the most important time your body

to to defeat it with calories and stuff

as the day goes on I try to eliminate

the carbohydrates that I have and have

more proteins and fats okay cuz again

the carbs are mainly used for energy

around your workout time or when you're

doing physical activity so let me jump

into right now some of the other meals

that I have I'm not going to prepare all

of them but I'll share a few some of

them what they are okay guys so this is

the next meal that I have as part of my

day which is right here in this

Tupperware container I'm going to show

to you guys

all right so this right here is chicken

breast with brown rice and vegetables so

I actually have a personal chef that

prepares this for me every week prepares

a lot of my meals which by the way if

you have the resources to invest in a

personal chef definitely worth doing I

basically tell them what I want in it

this is a hundred grams of organic

free-range chicken breasts okay

everything that I have is organic again

you want to invest more take care of

your health

100 grams of chicken breast which is

about 27 to 30 grams of protein hardly

any fat half a cup of brown rice okay

brown rice is another great source of

complex carbohydrates they'll have four

of the day and green vegetables this is

asparagus broccoli and spinach and

there's a little bit of lemon here as

well so I make sure to have a lot of

vegetables throughout my meals too

vegetables are important just for

digesting the foods there's so many

health benefits to consuming green

vegetables you know the enzymes and all

the in all the good stuff is in the

vegetables and everything so this is a

great meal that I'll have to help my

body recover throughout the day and give

my body fuel in the right nutrition

again Organic is the way to go

complex carbohydrates if you are going

to have carbohydrates make sure they're

you know brown rice or you know whole

wheat breads and just things that are

more that they can give you more the

sustainable long term energy and they're

not simple sugars and whatnot so that's

one meal that I have they'll have

another meal here is my chicken salad

and this is basically again a hundred

grams of organic chicken and just

vegetables so it's nothing special just

a bunch of vegetables and chicken you

know the only carbs in it are the

vegetables which isn't much either so

it's more so just high protein meal I

will mention too I don't use a I really

use much spices or anything in my

cooking either or I don't cook with any

oils you got to be careful with that

when when you have these sauces and

these oils and stuff and it's just

adding so many more calories and they're

kind of hidden calories in ways because

you don't really see it and that's why

you gotta watch out you go eat out at

restaurants and stuff because you know

if you order chicken and rice and stuff

it might come with the sauce which is

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