Turn Holiday Cheat Meals Into Gains | Feat. Steven Spence

– What’s up elite Thenx athletes? It’s Chris Heria. Today I’m here with Steven Spence. (Steven howling) We’re gonna show you how to
make those holiday cheat meals into gains. – Oh you know I need that my boy. (Chris laughing)
Let’s do it. (upbeat electronic music) – All right guys. So let’s get started. So it’s very natural to be gaining weight over the holiday season due
to all these cheat meals. You had some cheat meals. – Oh you know I like potatoes, so yes I did have a lot of cheat meals. – Well you know what? You’re in luck, because those cheat meals
store a lot of glycogen, and glycogen is actually
stored energy, bro. – Let’s go.
– So– – So you’re saying all
the mashed potatoes, all the sides I had– – It’s turning you into
a potential Super Saiyan. (animations shrieking) – I like that. – You got strength ready to go. – I’m ready to harness
it, I’m ready to feel it, I’m ready to turn it into–
– Exactly. So before it turns into fat, we need to use it to get stronger. – I like that! Let’s go!
– All right? – What did you say his power level is? – It’s over 9,000, argh. – And a good way to take advantage of all that stored glycogen,
that stored energy, is to do heavy lifts,
particular three to five reps. So you don’t need to go anything over, so you don’t gotta kill yourself. – You know me, I don’t
like killing myself. – (laughing) No, but seriously, you wanna lift as heavy as you can so that you max out
from three to five reps. And then after, it would be a great idea to start doing some type of
high-intensity interval training so that you can burn out the
rest of that water retention and you can burn out the
rest of that glycogen. So that’s exactly what
we’re gonna do today. We’re gonna do some heavy lifts and we’re gonna finish it off with the high intensity interval training, and this should give us our proper gains after the holiday season.
– All right, let’s go baby. – Start off 2018 right, bro. – [Steven] (clapping) Let’s get it. – So our first move is weighted pull ups. So we’re gonna try to hit a rep range of three to five, maxing
out in between then. You ready to do some
weighted pull ups Steven? – Let’s do it, baby.
– Let’s do it. Do you normally do weighted pull ups, or are you only doing it with like, someone on (mumbles). – I normally do a lot of like, couch-sitting and potato-eating. – Oh (metal clanks). That’s gonna come in handy. – So this is definitely
out of the norm for me, but I’m ready to try. I’m ready to store all my, turn all this into that energy. – You have all that
stored energy right now. – I gotta a lot of stored energy. – Okay, here we go. – If potatoes and fat mean stored energy, your boy’s ready. – Oh my god, you should
be amazing at this then. – We’re gonna do all these? – Bro, the whole stack for one. – We’re gonna do all these? – Take the whole stack. – Oh god (exclaims). (Chris exclaims) – My god, this is like a person. – [Steven] It’s a little extreme. – Yeah, I feel like this
is like as much as I was (mumbles) overweight. – This is (laughing),
this is pretty hilarious. – All right, here we go man, you ready? Three to five reps guys, let’s go for it. (Chris exhales forcefully) (instrumental hip hop music) Woo, there you go. – It felt good.
– Jesus. – [Steven] I don’t know how
it looked, but it felt good. – Felt good to me too. Let’s move it on. Next we have, oh you know what? Leave it on.
– All right. – We’re doing dips, bro.
– Okay. – We’re gonna waddle over there. We’ll see you guys in a second. (men chuckling) All right.
(Steven exhales forcefully) Ready? – No pain, no pain, yo. – [Chris] Doing five
reps, it’s not that bad. – [Steven] Yeah. – [Chris] Here we go. (instrumental hip hop music) – Damn, Spence.
– Might have been six. Might have been six, I don’t know. – I don’t know, that’ motivation baby. – That’s it. – [Chris] Ah, you strong Spence. – The thing is, I’m
impressing myself right now, because I thought these
were just for show. – [Chris] Bro, I’m sorry. – I didn’t think these
muscles actually worked. – [Chris] It’s all the potatoes, bro. – [Steven] That’s it. Holiday gains. – [Chris] Did you have yams? – [Steven] Yeah. – All right, we’re good on this. (Chris exhales forcefully) (weight slamming) All right, do the five. – Three to five?
– Yeah. – [Steven] Yo, Chris, chalk
me before we get this. – I got you bro. – [Steven] Chalk, chalk, chalk it to me. Woo, let’s go baby. Ooh, thank you. (hands clapping) – [Chris] You ready?
– Let’s do it. – [Chris] Let’s go for it. (instrumental hip hop music) (barbells clank) Woo.
– Woo. – That’s pretty damn good. – [Steven] Delicious. – [Chris] That’s pretty damn good. All right, last move for the heavy sets, we got handstand pushups,
weighted handstand pushups. – Woo.
– Do you need more chalk? – I need a lot more of everything. So I’m gonna do mine against the wall ’cause I’m not as advanced as you are with the whole world champion thing. – Yeah, well remember last video, bro. You gotta remember everything you learned from that time. (gentle whooshing) Let’s try it one more
time, you gotta focus. – All right, I’m gonna try. – Put your mind in the game. – Here we go, everything you taught me. Yeah, remember that?
– Focus, focus. – Focus, focus.
– Okay, I’m gonna try and focus,
I’m gonna try and focus. Today, I’m gonna focus
on not crashing into you while you’re doing your thing. – I’ll be over here watching you while I do mine. – Ah, that’s impressive.
– I got you, bro. – You’re multi-tasking, bro, – My boy, my boy. – [Chris] Here we go. You got it Steven. (instrumental hip hop music) (soft grunting) Dang. – Whew.
– You good, right? – It ain’t easy.
– We good, right? – Yeah, but it feels good, though, it feels good.
– There you go, there you go. All right guys, so you
wanna do this routine a total of four times, so
three more times to go, and then you wanna finish off with some high intensity
interval training. Are you ready for that? – Oh, I’m ready. – All right, take off the vest. – My favorite.
– Let’s get started. All right, so now we’re gonna finish off, burn off the rest of the glycogen, burn off the rest of the water retention, burn off that fat, make
that tank go to zero, ’cause you don’t want anything to leave over that will store into fat. So you ready to burn some fat? – You know it. – All right, so we have
30 second jump rope, bicycles, and mountain climbers, all through, without stopping. You ready? – Let’s do it baby.
– Three, two, one, let’s go baby. (ropes whirring) (instrumental hip hop music) Are you sweating? – Yeah boy.
– That’s a federal crime bro. – [Steven] Yeah boy. – [Chris] I read that somewhere. (instrumental hip hop music) Is that 30 seconds? – Beautiful.
– Yeah, it was good. All right, mountain climbers. Who’s counting? Let’s go. Let’s climb the mountains. (instrumental hip hop music) All right.
– Nice. – Bicycles. Last 30. Let’s do it.
– Holy cow. This way, that way?
– Yeah. Three, two, one (exhales forcefully). (instrumental hip hop music) – [Steven] I’m slightly regretting
that doughnut right now. (Chris chuckles) (instrumental hip hop music) – [Chris] Three, two, one. – Whoo!
– All right. (Steven howls) Is that, first round. – Feel good. – Of high intensity intervals. – All right. – We got three more of those. – All right, let’s get it. – And that’s the end of the routine guys. So, bro, thank you for making
some gains with me, man. – Loved it brother. – Shout out to Steven Spence right here. Definitely subscribe to his
YouTube channel for more of him. I’ll leave that in the video
description down below. So in conclusion, cheat
meals, they can be beneficial. They boost your metabolism, and clearly they give
you a boost in strength. The most important thing, (Steven imitates balloon deflating) is that consistency is key,
so keep doing that bro. (Steven sputters) Because you know what? Is you can eat one salad, that’s not gonna get
you in the best shape, just like you can eat one pizza, it’s not gonna ruin your life either? – I like that mentality. – It’s all about consistency. Do it every single day. It’s not a destination,
it’s a journey guys. And with that said,
smash that like button. – Pew. – Give us a thumbs-up, subscribe
if you haven’t already, and share this video. Don’t forget, we post every Sunday, eight p.m. USA eastern time. Comment down below, we’re gonna pick somebody at random within the 30 minutes of this upload, and we’re gonna give ’em a special prize. – Wow, I like that. – That’s right. And if you guys wanna get in
the best shape of your lives, start following workout programs that are not just gonna
let you look strong, but actually be strong. Sign up right now at thenx.com. Get full access to our workout programs, technique guides, and daily workouts. They’re gonna get you in
the best shape of your life. And I’ll see you guys next
week, January 6th to the 7th. You’re gonna be there with me too, right? – [Steven] Yeah, I gotta go though, I’m gonna sign up right now. – L.A. Fit Expo, see you guys there. With that said, mad love guys. Peace out. (instrumental hip hop music)

Stephen Childs


  1. Well hello handsome. Finally some good recommendation from YouTube 😏

    edit: I made a typo and wrote food recommendation instead of good lmao even my keyboard knows what I think of 😂

  2. Is this the same guy that was bashing crossfitters for their bad form in the pullups? Because those weighted pullups looked more like half reps to me…and don't tell me it's a lot of weight; if it is, then reduce the weight and do full ROM pullups.

  3. Chris ! I'm following your program but I've a question, do i need to do cardio or not in your program?

  4. มีซับไทยด้วยเยี่ยมครับ

  5. OFFICIALTHENX will you guys be coming to Atlanta Georgia this year for a fit Expo or anything?

  6. I saw one of your videos which you showed us how to pull up before 9 months and i thought it would be an ordinary video with pull ups but you showed the australian way I fell down of my chair. YOU ARE AMAZING SHOW US MORE PULL UP VIDEOS

  7. I want to buy the full acces on the ThenX app, but I don't have work, so I don't have money to buy it😣 and keep up the great work👌✊

  8. weighted pull ups about 5reps
    weighted dips about 5reps
    deadlifts about 5reps
    weighted handstand pushups anout 5 reps

    Jump rope 30sec
    mountain climbers 30sec
    bicycle 30sec

  9. What's the name of the song that you have at the very start of your videos? I really like it!

  10. Chris why there is no Iranian language so here is a lot of Iranian the first on is me !!

  11. hey just wondering when u r gonna release ur thenx nutrition channel? really looking forward to it

  12. I have a question hope you get a chance, i was wondering if it is good to combine weights and calisthenics such as going to gym and training legs, next day train chest and triceps with calisthenics, next day train upper body at gym, next day train core with calisthenics and so on..? Having a rest day every 4 or 5 days?

  13. Hi CHRIS! "
    I am writing to you from Ukraine, I thought for a long time what I wanted to do, I was looking for a job! Training in the hall did not give me pleasure, everything was not as I wanted to! Finally, I came across your channel, was very impressed with your restraint and enthusiasm with which you approach training, you are pleased to watch and have a desire to repeat everything too and even develop further) In these holidays I would like to congratulate you on Christmas and wish you only good luck and cohesion, since the fact that you are doing this is something more than training!
    Your fan Vladimir)

  14. Can u say something what u eat how many times a day z drink protein / creation thaanks

  15. Great work! Well done, as always! Why don't you write weights you doing? It'll be great!

  16. Hey Chris when I do ab workouts I feel pain in my lower back even with good form do you have any tips on this

  17. Man Chris you're so awesome! No drop in quality since I've subscribed (~200k). Can't get here early because you always upload at 2 am where I live but I'll get it once! Until then, I'll continue taking advantage of everything you've given me! I've been doing 100 push-ups a day ever since you uploaded the variations! Thanks for motivating!!!

  18. I see a lot of comments like these "I don't have a complete gym in my room". Doing pull ups in your own room is actually very easy with having a chinning bar. Im not promoting any products but I think a lot of people here are blocking themselves by not doing pull ups, because they "can't do". Chinning bars can be placed in the door opening. Very easy and cheap! Be creative 😉

  19. Мы готовы, Крис! Ждём новых видео 📹

  20. Chris is so fine 🤤 I would devour him. I hope I never see you In person i don’t think you would be safe 😂.

  21. Love a lot of your videos. Just wondering….only 1 set? Would you not go for 3-5?

  22. What is the name of the song at the end of all your videos Chris? I have your app downloaded on my phone, but it’s not on there. 😩

  23. how bad you can jump the rope ?!!!!!! stick your elbows to your body !!!!! dam this rookies

  24. Chris wears a shirt in this vid. It was definitely a special day. :v

  25. Dearest Chris, the more I look at you, the more I think that you belong at Vans Warped Tour, you know, on stage!

  26. Awesome video and workout guys!! What is the name of the song at the end of this video? Cheers. ⚔️💪🏻

  27. This might be a dumb question but: how late is too late to exercise to use up those carbs from cheat meals before they get stored as fat?

  28. 0:43 nothing like when you find out one of your favourite channel watches dragon ball am loving it

  29. Bahahahaha this guy is a crack up!!😂😂😂

    On another note though, does the order of hitt and weights matter?

  30. I love the soundtrack on the end so much! Hope it will get added on your soundcloud soon. Shout out to Heria, you are one of my greatest motivation!

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