As the famous saying goes, “You can’t make an omelette without breaking an egg,” and one social media influencer has taken that idiom to a level we’ve never known.
On Saturday, TikToker Fernando Torraca aka “Diet King” posted a video showing his unique daily cooking ritual. In the video, the bodybuilding influencer is seen cracking open several cartons of eggs and separating them into yolks and whites. At least 84 broken eggshells can be counted in the video frame.
“They say Roids but they don’t see my struggle,” reads the TikTok text, which has nearly 115,000 views but only 2,770 likes. “It’s not easy to eat 100 eggs a day.”
On top of the video, Don Draper’s audio from the famous “Mad Men” clip, which is often used for comedy videos on TikTok, plays.
“You’re born alone and you die alone, and the world puts a bunch of rules on you to make you forget those facts, but I never forget,” Draper says in a video of Torraca pouring all the egg yolks. gathered in the sink next to him. This morning we think he only had egg whites.
Some viewers praise Torraca for his steadfastness in protein, while others question why he’s ditching egg yolks without questioning the diet at all.
“Wait, serious question, why don’t you buy egg whites?” asked another TikTok user.
“You’re leaving out the most important part of the egg,” reads another comment.
“Donate the yolk to soup or shelters. Don’t waste anything,’ another commented.
“I would sell that yolk to my neighborhood cake shop,” wrote another.
However, there are a few people who think that these videos are just an attempt to egg on the algorithm and get views.
“Acting like you have to eat all this to be strong,” one commenter said, adding a funny emoji to the comment.
In addition, some users debate whether this type of diet is a good idea in the comments and bring other bodybuilders into the discussion.
“The yolk has a lot of nutrients. Arnold to the whole egg,” said another TikTok user, referring to actor and famous muscleman Arnold Schwarzenegger. “Arnold has had two more heart surgeries,” another user replied to this comment.
Torraca has received some criticism from other fitness YouTubers like Greg Doucette for his unique diet, which suggests that only couch potatoes are questioning his eating plan. The TikToker, who has accounts on YouTube and other social media, regularly receives questionable comments from people commenting on his videos about eggs and “cheat meals” at pizza and burger joints, which have garnered up to 971,000 views. They see each other on TikTok.
Torraca did not respond to TODAY Food’s request for comment. To those of us who answered the question of why a super bodybuilder eats so many eggs a day in a YouTube video, “Why do I eat 100 EGGS a day?!!!” called.
“Let me be clear: I don’t eat the whole egg…just the egg white,” the Diet King said in his video, before showing off a mug filled to the brim with egg yolks. like he does on his TikTok (perhaps instead of being whipped into delicious mayonnaise).
Torraca also says that he adds egg yolks (two in this video) to his diet of about a hundred egg whites that he eats daily, noting that it’s the only fat he needs from the yolk. Later in the video, he adds why he only eats eggs and not other high-protein, low-fat foods, dairy, or certain types of poultry.
“I eat eggs because I get bloated when I eat chicken, okay?” As he explains in the video, he cooks the egg mixture into a substantial mass of eggs. “When I have gas, I feel like I’m 6 months pregnant.” I don’t like it.” Fair enough.
Even with this explanation from the Diet King himself, we’d be remiss if we didn’t ask a nutritionist about the secrets to building protein this way.
Why are eggs so loved by the bodybuilding complex?
“Athletes trying to gain muscle mass have higher protein needs than the average fitness enthusiast or the general population, and eggs are a very convenient protein source,” registered dietitian Samantha Cassetti told TODAY.
Cassette also notes that a large egg has six grams of protein, but you can also get it from many other sources, including seafood, poultry, Greek yogurt, grass-fed beef, and plant sources like beans, greens, and tofu. so Torraca has many options if he gets egg sick.
“There’s nothing magical about eggs,” Cassetti said, adding that animal-based protein contains all the amino acids the body needs to help build and maintain muscle mass. “However, this person consumes less egg whites and less saturated fat and calories. This might be helpful if you’re trying to track which one you take. At the same time, you don’t need to eat eggs or animal protein to build or maintain muscle mass.”
You can get what you need from a carefully planned plant-based diet, but plant-based athletes may need extra protein from a plant-based protein powder.
Also, Cassetti said there’s more to building and maintaining muscle mass than just getting adequate protein from eggs and other sources. The timing of protein is important because your body can only use so much protein from food. Also, protein and carbohydrates are needed after exercise when the body is in recovery mode. It is also important to meet your caloric needs. And of course, diet is only part of the equation—you also need to participate in an effective strength training program.
Yes, yes – eggs are healthy. But about what 100 an egg?
According to Cassetti, if a client tells him they’re eating 100 eggs a day, that means they’re not eating healthy and may be harboring some phobia or superstition.
“Also, it could be a sign that someone has a disturbed relationship with food or their body,” Cassetti said. “In reality, it is not healthy to make any food a lifestyle. The healthiest diets include a variety of foods that focus on filling 75% of your plate with a variety of plant-based foods, such as vegetables, fruits, nuts, seeds, and beans.
According to Cassetti, all of these nutrients provide the building blocks that facilitate optimal learning and repair in concert. “Exercise puts a lot of stress on your body. The vitamins, minerals, antioxidants, carbohydrates, and anti-inflammatory fats in plant foods help with the recovery process, allowing you to keep exercising and get stronger.”
How many eggs should you eat when pumping iron?
If you want to be like the Diet King, The Rock, or anyone else, the key is to eat healthy and meet your energy needs, while getting enough protein throughout the day, including post-workout, Cassetta said.
“If your goal is to build muscle, both egg whites and whole eggs (as part of a healthy diet and exercise regimen) will get the job done,” Cassetti said, citing a 2021 study in the International Journal of Sports Nutrition and Exercise Metabolism. “But when it comes to muscle recovery, the whole egg seems to have one edge. Yolks contain many beneficial nutrients, including vitamin D, choline, selenium and vitamin B12.
According to a 2019 study in the journal Sports Medicine, researchers aren’t exactly sure what helps increase muscle recovery when consuming protein, but the theory is that whole foods provide an optimal package of nutrients, so they’re better. body in the long run.
“Egg whites are lower in calories and saturated fat, so if you’re watching your intake of both, egg whites may be a better choice. But that doesn’t mean you have to throw away yolks like this guy,” Cassetti said, adding that it adds to the food waste problem around the world. “You can beat eggs with a little salt or sugar and freeze them for later use. Or if you never want to eat the yolk, I’d suggest buying the egg white instead of wasting the yolk.’
Cassetti adds that healthy people can eat up to seven eggs a week because egg yolks are a source of saturated fat. “While there’s no limit to the number of egg whites you can eat in a week, it’s not healthy to get the protein you need in one sitting,” he said.
“The number of eggs or the amount of protein needed depends on a person’s weight and exercise,” Cassetti said. “To increase muscle mass, you need about 1.6 or 1.7 grams of protein per kilogram of body weight. This equates to approximately 155 grams of protein per day for a 200-pound person. If he eats 4 meals a day, then this meal contains 39 grams of protein or 11 egg whites.
To be fair, Torraca doesn’t tell anyone else to copy it. She puts it bluntly when she says that a commenter on one of her eggless videos is “motivating others.”
“Boy, I appreciate it,” he replied. “But don’t do what I did.”