 everybody what is going on today marks the final day of making games this is the final episode guys it's a day that I knew was coming and I didn't I didn't really think it was gonna come this early but you know last few videos I've mentioned that because of my decent result on my debt to scan I decided that I was gonna continue bulking and that I didn't need to cut well it came time to give you guys a physique update and I just could not get one that I was happy with you know it doesn't matter what the lighting is as long as you've got fat on your stomach there's no way you're gonna be able to look like you've got abs right so one thing I did get from the Arnold expo was motivation to get in shape again you know there's nothing like having nice cuts and delts it really is a fantastic feeling and it's one that I I want to get back to be honest nothing stupid nothing you know you know nothing under about 10% body fat but I'd really love to get down to about 10% body fat see what kind of body weight I'm at and then yeah maintain from there and continue bulking again so I do believe that nutrient partitioning in your body is the most efficient when you're between 10 to 12 13 14% body fat once you get above about 15% body fat I think that your body doesn't use your nutrients as as well and as efficiently as it would if you're slightly leaner and that's another reason why I want to do this as well as the aesthetic reasons of course but but yeah it's it's exciting it's time for a change it's time for me to stop eating as much stop worrying about eating as much all the time because that's really really taking its toll I I don't enjoy food anymore to be honest after bulking for the last seven and a half months the enjoyment of food has been greatly diminished and I'm sweating here guys I don't know if you can see this but it's fucking hot but anyways how fitting how fitting for the final video to be sipping on a white monster but with that being said today I'm just gonna run through my dexa scan results which I thought would be fitting last episode I'm gonna show you guys exactly where I'm at physically this episode this sorry this series was about making muscle gains and I'm happy to say that that's exactly what I've done so the cool thing about the dexa scans is that I've had four in the past so the first one I had let me let me get this up here hang on okay so the first dexa scan I had was on the 3rd of September 2014 the second one was on the 23rd of April 2015 the third one not not long after the 16th of July 2015 and the fourth one which is the one I just got done was on the 20th of March 2017 so from the first one to the last one it's probably been about fuck it's been about two two and a half years between the first and the last so what I will say is that from the first to the second to the third I actually lost gains and that was so disheartening and it's because I was determined to get leaner when the fact is is that I was never gonna look the way I wanted to look because I just did not have the muscle mass underneath to actually look great when I got lean so you know when I got lean I look stringy I look soft because I didn't have that fucking mature hard muscle underneath to show and so the first dexa scan I got was actually I was in my best shape I bolted up for all of like 2013 got to the start of 2014 and decided to begin my first cut so for the for the next nine months of 2014 from January to September I experimented with diet I learned about macros etc found myself down at 93 kgs with a body fat percentage of 11.25% so if we're talking about lean mass because the awesome thing about dexa it gives you three values it gives you a bone mass your lean mass and your fat mass all in grams and kilograms so you know you can then take your values and determine what your body fat percentage is so lean body mass we're talking the first one I got lean body mass 79.62 kilos the second one I got 77.98 kilos and the third one on the 16th of July 2015 I was at 75.36 kilograms so over that year or whatever I actually lost muscle and like I said before it was because I was telling myself how to get leaner and leaner and leaner and all I was doing is losing muscle I mean when you're natural and you're trying to get lean it's not easy to maintain the muscle you don't want to fuck around for too long and that's exactly what I did so that was actually on the way to my first show that the one that I was at 75 kilos of lean mass I was on the way to my first show which I did end up doing so you know by the time I got to my first show I may have been down at 74 73 kilos of lean mass I really don't know but after my show I was feeling really depleted you know I knew I needed to bulk for an extended parity time and I set out to do that well that didn't last too long you know and over the next year I went down up down up until I started this series and so for the last seven and a half months I've been bulking straight bulking hard being committed to my diet committed to eating eating food training hard etc etc you guys have seen it and here we are now today my lean mass in the last six hundred and thirteen days has gone from seventy five point two six kilos to eighty five point six kilos so that is an increase of ten point two three five kilograms of lean mass that's games man obviously my body weight has gone up from ninety point two eight to a hundred and five point five four so that's an increase of fifteen point two five nine kilograms in total of which ten point two three five was lean mass and five point one six three was fat so I've put on about five kilos of fat but I've also put on over ten kilos of lean mass and that is that is what we want to see that's what we want to see you guys so overall I'll say that again right now I'm sitting at apparently I think I was weighed slightly higher to be honest but a hundred and five point five four kilograms eighty five point six kgs of lean mass sixteen point six eight kgs of fat and three point two six kgs of bone so that makes up that weight and I'm sitting at fifteen point eight percent body fat so the thing is if my weight was slightly you know above what it's meant to be if that if I weighed in at a hundred and four or a hundred and four point five the fat mass would have stayed the same so my body fat percentage would actually be higher so what I honestly think I am is probably about sixteen and a half to seventeen percent body fat so right now I'm going to put up a picture of my third and fourth body scans the actual picture of my body the x-ray is really really interesting to look at I'm going to put that up now so what you find is that on the left obviously I'm slightly you know leaner on the right is what I am right now I've clearly put on some body fat and you can see exactly where I put it on so there's a lot around the trunk but around the quads the top top of the shoulder and that's obviously genetically where I put my body fat so with that said really happy I got that done and from here on guys I'm going to shut the shut the camera off and start shredding I'm gonna start shredding I'm gonna show you guys exactly how I do it I'm gonna get results when I say I'm gonna do something I do it I said I was gonna put on some muscle in this series and we've done just that and I'm really happy about it so I'm not gonna hold you guys too much longer I'm gonna go down to the gym train some legs right now it's actually fucking hot if you can see but I'm sweating here but don't mind that it's a beautiful day and that's the main thing so until next time guys thank you so much for watching I don't know when the next video will be out but it'll be the start of the cup so things are changing man things are gonna have to change but I'm excited to reveal what gains I've made since the last time I was lean so until then until next time guys have a great day train hard eat well don't count the days make the days count do everything you can on this particular day to bring yourself closer to that major goal there's no absolutely no point in focusing solely on that goal because it's gonna take away from your efforts in a day-to-day basis okay no one ever got to that end goal without focusing on each day as it comes and making the most making the most of that day and that's what I've done that's what I try and do so catch you later guys