 YouTube, what's up? Welcome to the vlog. Check the fit though. New balance, I think 992s. Good company socks. Some old vintage Nike shorts. Good company wash tea. And then the secret hat. It's coming very soon. So we're doing full day eating. Second day of the cut. It's getting serious and I want to involve y'all. But it's 11 and we started the video because I don't eat before 11. I'll wake up, slam some creatine, just kind of get it in my system so I don't forget. And then I go straight to the laptop, straight to the computer. Bang out all that work, chill for normally 15 minutes, get ready. Now we're off to the gym. This episode we're going to be talking about kind of how to gauge, assess where you're at, where you want to go. Make realistic goals along with that. And obviously so much of that depends on your your craft. Whether you want to be a bodybuilder or a powerlifter. All that will depend on how we assess ourselves and how we stay up to date with our progress. All this is like running a self-experiment on you. Running on yourself. So you got to understand and start to control different variables while we measure progress. If you are a bodybuilder, maybe you have a coach and you're sending them pictures and they're assessing your physique. Maybe you do a DEXA scan or another form of body fat assessment. If you're a weight class powerlifting athlete or weightlifting athlete, maybe you don't give a flying F about anything besides your weight. For me it's not that serious. Mostly the scale because I know around 193 is what I hit last year and that was my leanest I've probably ever been. At least as an adult, not like a high school or college basketball player. And so I want to beat that. So for sure getting to 193 now I'll tie it if not beat it because I have more muscle I think now. I had a better year of training. Remember last time when I cut I was only on a couple months of training just from COVID and building the gym and a little bit of mental health stuff that I took a year off training for the first time in my freaking life. You know I'm over a year in. I got muscle maybe some of the most muscle I've ever had in my life. So get into 193 to 190. I'll for sure beat it by the scale and I know I'll beat it by the looks. We're gonna head to the gym. It's a push day. I haven't eaten yet. Normally I eat when I just get to the gym. This is like the number one pro of being a gym owner. I just go eat all the snacks we sell. So I'm gonna go to protein bar. It's kind of my normal go-to. I'll show you guys what it looks like. I ride my bike so pop in the whip with me. The monster probably should be the best protein bar in the game is Barabelle. Not only by stats. I've said I ate fat which is a hair high 18 carb 20 protein but by taste this stuff is insane. I like this peanut butter wine or salty peanut and caramel cashew. Bang both those. So this is kind of my pre-workout. I'm gonna slam some caffeine. The whole squad's here and we'll get her done. So a little push day. It's 1130. This is the first calories of the day. I'm probably sitting at 16, 1700 calories. I don't even really track anymore because I eat the same things every single day. So after this I'll go home. I eat two of these fiber wraps, a pound of beef, super lean beef. Not patty. Just grounded. So when it comes down to actually getting your body fat I think it's actually slightly overrated. Even if you're a pro bodybuilder right where body fat matters the most, how you look, your look conditioning matters even more than that number. It's kind of an arbitrary number. It's kind of like weight. Like the reason we're weighing ourselves every single morning is that you can see the progress of your calories because at the base bones of all of this, its calories in out and then you're gonna lose weight or gain weight depending on that. Body fat percentage is like cool to know but to be honest like Ronnie Coleman might have never got his body fat tested and he's arguably the best bodybuilder of all time. So like there's not a lot going on there. Some like a DEXA scan a lot of universities have and now they're actually pretty common to get some at just like commercial places. If you Google like DEXA scan near you, you might be able to find one. I don't know the price. If it's worth you sticking to your goals and it's something that you can strive for, the dollar amount's probably worth it. It might be like a hundred bucks. If it's not something like me it doesn't really motivate me that much to know that I went from 15% to 12% because I can just go by my looks and then maybe it's not worth it. Those are the options. I'll go DEXA or someone that's really good with with pinch or skin fold but other than that I honestly think it's slightly overrated. This is not muscle. Like I'm decently lean like I got baby abs at 210 but man he's coming. Drink that water again. Drink that water? Yeah. Look at that little vein. He's getting lean. Get in there. It's getting me there. It's getting me there. Slowly. It's kind of nice to ride here because like I think being the owner of the gym and just everybody knows me they like to talk and so it's easier to talk while I'm riding this bike than while I'm flipping. So this like like in college when you have like open desk hours or something for university teacher I feel like this is it because then like I'm not on my phone I'm looking around I'm talking so people come up and say what's up rather than when I'm lifting I just don't really like to talk that much I like to lift. I'll joke around have a good time. I want some weights to get heavy man I want to focus up so it's a good like half an hour 40 minutes I'll just sit here and ride and then we'll get real meal one of the day so a couple energy drinks a lot of water and protein bars all we had and then see what we cooked for lunch. One of the most underrated habits or tips tricks I think for anything any productivity business relationships definitely nutrition and lifting is to set up a routine and stick to it so I go to bed at the exact same time I eat at the exact same time yeah calories or all that matters and macros technically for losing weight but we have to build up these habits I think about building the foundation to allow these things to progress like a lot of us know macros a lot of us know you know about one gram of protein per pound of body weight we know these rules but just knowing those rules and applying those rules and sticking to them the consistency is what actually matters so how do we build the foundation which I consider the habits and routine to allow ourselves to do that applying that and being consistent with it is what actually builds your muscles it makes you look good right like having the knowledge is one thing but doing it so I think the habits are much more important when you eat eat at the exact same time every single day that'll go so so far in which you're trying to accomplish so meal number one a pound of 96% ground beef about half a pound or two and a half servings of green beans just like 12 carb nothing I'm gonna have a couple of these wraps these are extreme wellness wraps oh shit it's open from almost just almost just ruin the whole movie their 15 carb fiber and like five protein they're amazing I wrapped my beef in that with that non-fat cheese I showed you which is five protein two carb no fat and that's what my meal is almost every lunch until I get sick of it and then I'll find something else with similar macro nutrition break down to be my lunch then see the finished product pound of ground beef split up a couple ways I throw it over the veggies with a slice of cheese to chest a little bit more protein and make a little tastier then I'll make these little crunch wrap non supreme less supreme things so these fiber wraps beef throw a little cheese in there and then I just sear each side just kind of tighten it up like a little quesadilla and then I slam all these green beans first because I'm a child and I got to eat all the things I don't like first and then I go eat the yumminess even though I kind of like veggies I don't love them obviously these little supreme rap deals are the number one so little diet coke we're chilling I'm on my break basically it's 3 o'clock but I bang all this out all my workout meetings admin work filming we filmed the session obviously for the vlog and for other clips that we use in marketing and then now I chill so I breathe about an hour maybe half an hour I'm gonna slam this down and then back to the computer work so a little bit of a breather depending on the day sometimes I'm done you know if there's no more work to do there's no more work to do but we got a couple launches coming so good company discord.com if you want to get involved 3sb.co this hat may or may not be coming very soon and if you want to grab it before it sells out good company discord.com I'm gonna eat this grab a meal sit down with your boy enjoy it light a candle imagine what would turn me on the big screen light a candle to take a picture of it send it on Instagram like we're having a nice romantic meal together you and me cue the music