 Alright guys, what is going on? We are at day 7. I thought today would be a good day to vlog. Today's work day is from 10 in the morning till 8 at night. It's about quarter to 8 in the morning right now and I'm still waking up. This morning pre-workout and first meal was coffee. I'm actually training faster this morning. I purposely ate or carb-loaded last night after I trained because I knew that I'd have a couple of hours this morning before work to go and smash a workout and continue on with my day and have my first meal after I trained before I go to work. So with that being said guys, last night was a chest, was meant to be a push workout. Chest, shoulders and triceps. I was in a little bit of a rush so I only got through my compound movements for chest and I got through my side delt movements for shoulders. So what I've still got to do is isolation movements for chest, so some fly sort of movements as well as pressing movements for shoulders and triceps. So this morning I'm not rushed. I've got at least an hour and a half. I'm going to start off with some shoulder press. From there I'm going to go into some isolation chest movements and to finish I'm going to blast the shit out of my triceps and finish off with an amazing pump feeling fantastic on top of the world and ready to crack into the day. So with that being said guys, I'm not going to film anything in the gym. I'm just going to go in there and smash it out. I am feeling pretty damn good this morning so first things first I'm going to go and warm up my shoulders just like I did last night. I don't normally hit chest again the day after. I mean chest is something that puts a lot of strain on your shoulders. I tend to you know think about longevity in the sport whereas a few people that I know don't. They smash heavy weight every single session and I'm not sure how I'm going to get out of my door now because these guys are quite close but I'll see you guys after a workout. Alright guys what is going on post workout. The workout was great. I feel absolutely fantastic. I'm feeling very very satisfied knowing that I went back this morning and finished off what I didn't do last night. So now shoulders and chest are completely done. I can now move on to the next muscle group which I'll most probably do tonight. I'm really feeling like I want to hit deadlifts again. They they fucked me up. You know if my lower back really is giving me strife I'll go for rack pulls because you know that that extra movement just down to the floor puts so much extra stress on your your spine and your lower back but it's up to you what you guys do. But anyways post workout what I'm looking for is 50 grams of protein and 100 grams of carbs as well as I'm going to put some creatine in there too. So first things first I'm going to get a shake going and then after that I'm going to get a couple of meals to take to work with me. Everyone complains about how hard it is to keep your food up when you're trying to bulk. You've just got to think ahead man it's not hard. It's not hard and take advantage of shakes where and when you know you should and where and when you can but what I would say about shakes is that use real food don't use you know mascaras I fucking hate mascaras. Rich Piano bought out something called real food which is apparently using real food that kind of product I would agree with as far as a mascarada that's packed full of sugar and you know full of shit proprietary blends who knows what the fuck it is stay away from that shit it's not going to give you the nutrients you need from real food so with that being said if I'm going to make a shake I'm going to use all real food ingredients I'm going to use protein powder egg whites banana mixed berries and oats and it tastes absolutely fantastic you've got two sources of protein three sources of carbs and it's absolutely what I need so with that being said I'm going to get into it so we've got two scoops now what I'm going to do I'm going to make enough for a shake now and also I'm going to take one to work it's going to be one of my meals so I'm going to put I'm going for 100 grams of protein and 200 grams of carbs total split up into two so two scoops of protein powder that's 50 grams of protein and the other 50 is going to come from no fuck no egg whites oh well that's something I'm going to get scratch that we're going four scoops of protein powder now I wouldn't recommend getting you know so much protein from protein powder I'd rather food but like I just said I didn't realize I had no egg whites so 100 grams of protein right there I'm going to put in two bananas the way I usually see it is a banana is about 25 to 30 grams of carbs per banana depending on the size so I'd say these are about I'd say 30 so that's 60 grams of carbs I'm going to want to put um I want 100 grams of carbs from oats so we're going with around about 180 to 200 grams so with that being said I'm going to guesstimate about that much what we got we got 160 carb 170 carb there's five grams per scoop in the protein powder 100 grams of protein and 30 grams of carbs from mixed berries so uh we're looking at around about 400 grams whole things 500 so you know what fuck it it's going we're going for bulk today now there's so much flavor in here you don't need milk whatsoever so I use water Jesus Christ it's going to be a big shake that's what we want all right more water now look at this thing all right guys so here it is one one serve is going in here to take to work with me and I'm going to drink some honestly tastes so good I wish I didn't have to rush but I do it's like I'm going to have to take it in two so right two shakes I'm going to skull the rest of this honestly probably shouldn't have put so many berries in there because that's what I was using to make the volume bigger when I was cutting now that I'm bulking I think I'll leave the berries out because all they do is just make it really fucking big okay now as well as that I'm going to take a thing of rice which is 450 grams we've got a total of about 130 grams of carbs and three cents of tuna as well as that I'm taking a kg of kangaroo mince if I do get the chance to cook it it'll be a great meal if not I'll just put the tuna with the rice and bring this home and cook it later in fact I can't see myself getting a chance to cook it so I am going to just chuck that back in the fridge now as far as protein goes obviously I've only got a small amount of tuna and most of my protein throughout the day is coming from shakes not ideal but it's what I'm going to have to deal with today if I do get a chance to maybe buy like a subway or something like that I might but total macros for today that I'm aiming for 450 to 500 grams of carbs 80 grams of fat and 200 to 250 grams of protein I'm not exactly sure but all of this total should be around about 150 grams of protein around about 330 grams of carbs and fat is extremely minimal so we're on the right track I'm going to pack all this shit up get changed and head to work and I'll see you guys later on in the day peace I'm from uh let me torch all right guys we're just chilling at secured care this is my this is my place of work I um if you didn't know I look after uh intellectually disabled men and this is my mate Kerry who's Michael Jackson in an Aboriginal man's body show us some Michael Jackson moves bro dancing dancing Billie Jean he's the man anyways we're about to go out he's going swimming and um I'll check in with you guys later you're right bro bro what do you got there old cake you got cake guess what I'm gonna cook you that's even better sorry mate guys it's times like this it's times like this when we have staff morning teas that I really really thank myself for going back into a surplus because I can have things like this and it's all going to the games man it's going to games I fucking train hard this morning and last night any food I'm ingesting right now is just going to go straight to the games telling you here's my other man Lassie what's up lass you're on camera now mate he's doing his morning routine morning job feeding some chickens because if he doesn't do that he doesn't go out to town he's learning slowly and I must say guys what an absolute stunner of a day but that is exactly what you get every single day around here guys no filter no fucking filter needed I'm telling you beautiful weather every single day it's one of the main reasons why why I'm still here all right guys quick update it's about three in the afternoon I'm absolutely exhausted we haven't had an ideal day here at work but that's what happens in this job you just got to roll with it and and go with the flow so anyways three o'clock I've finished in about five hours I've had all three of those shakes well I had the one this morning and I had the two shakes that I bought to work really really glad I did that had made it extremely easy to continue taking in the nutrition I need to stay in a surplus so with that being said I've got three tins of tuna and the 450 gram thing of rice so I'm about to head back into town right now pick up a client bring them back when I do come back probably about five o'clock and I'm planning on having half of that rice as well as all of the tuna and then come eight o'clock we'll see how I feel if I feel like I need some more carbs feel a bit empty I'll have the remainder of the rice but if not that will be my nutrition for the day before I work out it's going to be legs tonight I'm going to hit back really hard tomorrow so I'm going to make sure I get legs out of the way before I do that because if I try and hit legs after I do dead lifts it's a no-go so that is the plan guys I hope you're having a great day the weather's beautiful you can't beat it I'm in a good mood let's continue on with the work day all right everybody pre-workout meal three tins of tuna with about two-thirds of this container so we've got around about 300 grams cooked weight of rice and three tins of tuna which is about I don't know 250 grams total so perfect pre-workout meal I've had to I've been forced to push this meal back because I didn't have time to eat before so you know I don't want to eat the whole thing I mean that's probably a bit too much it's about seven o'clock right now so I've got another hour of work then I'll be going home grabbing a pre-workout of my choice which is basically a caffeinated beverage because that's really the only ingredient that I I tend to look for in a pre-workout and that'll be it so I'm going to get through this those cookies you saw me eat this morning I had three so I've counted them as a the equivalent of a chocolate bar each which means they're around about 200 to 250 calories each so I've counted for them as far as the total macros for the day I'll let you guys know what they are when I know but what I do know is that this is going down legs are going down tonight and following that is going to be a fucking awesome post-workout meal which I'll show you when we get there but let me get into this and I'll see you guys soon hi guys what is going on post leg training what a fucking session I'll tell you what 300 grams of rice makes for a good session I never actually have rice I might I might do that more often but either way started off with box squats went on to goblet squats and finished with leg extensions so awesome pump I'm going to go home now and make a pre-work out post-workout meal for the ages it's going to be a real feast so I'm going to show you guys exactly what I have and someone's talking to me so let me see what they say what's up no they're gone so I'll see you guys at home peace all right guys what is going on looking at exactly what I've had today I've actually had quite a bit so you know the the um the three shakes I had one before I went to work I had two at work were made up of two bananas 160 grams of oats four scoops of protein powder which I don't normally use that much protein powder as I said but I didn't have any egg whites this morning and I still wanted a good amount to last me throughout the day a good amount of protein so at the end of the day MTS way is extremely high quality the amino profile is great I trust Mark Lowe gliner and you know he's the man so I support the brand and the taste is amazing so you can't go wrong with that but anyways that means it two bananas 160 grams oh it's four scoops protein powder and 500 grams of frozen berries so that was the three smoothies that I had the 300 grams of white rice three tins of tuna and those three cookies that I had at work well I actually showed you guys one cookie I ended up having three so what I did was I entered those into my fitness pal as two fun size Snickers bars each so they came out to be about 500 calories total so I added that on of course so at the end of the day right now post workout we're sitting at 185 grams of protein 391 grams of carbs and 69 grams of fat for a total of 2955 calories which really you know some people for some people that would be a surplus amount of calories after my competition last year in October I made a series called dirty bulk well it wasn't called dirty bulk at the time but now I've renamed it dirty bulk so I've got one one video for weeks one to three one video for weeks four and five and one video for weeks six to eight because after my show I pretty much slammed my body with a whole heap of food I sort of had in my the back of my mind an excuse to do that because I wanted to make the most of the antibiotic rebound all that happened was I just was taking in way too much food I tracked everything meticulously for those eight weeks even though I was dirty bulking as such and it worked out to be around about 4800 calories a day I was taking in and I was putting on around about a kg per week so if we look at it like that you know obviously if you're putting on around about a kg a week uh you know fuck all of it there's going to be muscle but regardless of that if you're putting on a kg a week that means you're in a surplus of around about a thousand calories a day so if you think of it like that if I was on 4800 calories and I was in a surplus of a thousand calories a day bring it back to 3800 you know I reckon training hard pretty much every day and you know having a job where I walk around a little bit I would be probably at maintenance at around about 35 to 3800 so with that being said I am aiming for around about 4 000 calories a day because post workout meal is going to be some kangaroo mints I'm going to cook up well I'm going to cook up the whole kg I'll probably use around about a serve and a half which would be about 220 or 250 grams worth which will give me like 50 grams of protein no carbs no fat we've got a wrap which I'm going to use to put the mints in and as I said before I'm going to use the remaining rice so we're going to make some sort of burrito chipotle thing wrap it's going to be good kangaroo mints rice and satay sauce by fountain which is my all-time favorite so far if you know of a satay sauce available in Australian supermarkets that I can get that you think is good let me know because satay is my favorite flavor so rice kangaroo satay wrap and we'll see where we're at when I'm done so we're done what we have one rat 250 grams kangaroo 150 grams white rice 40 mils of satay sauce we got 66 grams of protein 84 grams of carbs and 19 grams of fat with a total calorie count of 789 right so obviously that brings me to around about you know 3700 calories I do still have rooms moved so I am going to have a second post workout meal probably just before I go to bed which is going to be nice and I will tell you guys exactly what I have when I know but that being said guys I'm probably not going to wrap this up because there's way too much shit here so I'm just going to eat it with a fork but yeah it doesn't look like you know it's not that appetizing it doesn't look that appetizing but it's exactly what my body needs post workout and honestly it looks appetizing to me so I'm going to suck in and I'll see you guys at the next meal all right guys meal number five is it for the day six maybe I don't know either way I am actually still hungry it's only been about an hour since I ate that wrap and I'm about to have my last meal of the day although I don't want it to be to be honest I want to eat more but I don't want to push it too far so we've got the trusty whiteboard out again this is what I had pre workout this is what I had post workout and right now before I go to bed I'm going to have this meal here which is 80 grams of oats 250 grams 250 mils of skim milk and one banana as well as some maple flavoured syrup which is the shit and I will continue to use because it sweetens my food without adding too many calories so with that being said guys with that being said the totals are 4214 calories 271 grams of protein 562 grams of carbs and 98 grams of fat so honestly guys honestly on a normal day where I train you know really intensely and I do probably about 10,000 12,000 steps in a day I think that's probably around about perfect to be fair you know protein I don't think you should be pushing it you know 1.5 grams per pound of body weight but at least you know if you're going to be trying to put on muscle I think you'd want at least a gram per pound of body weight and in saying that you want to use the value of the weight that you want to get to to calculate your macros too so let's say I want to get to 220 pounds I'm going to calculate it at from 1 gram to 1.2 grams per pound of body weight so that's you know from 220 up to you know 260 270 honestly yeah 270 does sound really really high especially for a natural I don't know if I'm going to be using it all but at the end of the day I don't want to be taking in too little yeah I don't know I think I might do a bit more research on that but as far as you know fats go I do believe that from 80 to 100 grams is going to be perfect for me the mistake I've made in the past with bulks is to add too much fat into my diet I don't know man anyways I'm going to get into this meal here we have it hope you guys can see it is as I said 80 grams of oats a cup of milk and one banana with some maple flavoured syrup and it's delicious and once again exactly what I need before I go to bed I want want to put myself in an anabolic state which is so funny because literally a week ago I felt the complete opposite now if I wake up and I'm hungry in the mornings I'm like sweet first meal boom let's go you know but insane that I think I am going to use intermittent fasting in the future if I overeat the night before you know I have no problem with fasting up until two three o'clock in the afternoon and if and if I'm not training until that night and I've eaten a shitload of calories the night before where I know I've just gone completely overboard and blown out I'm not going to eat first thing that morning I'm just going to write it out and intermittent fast a little bit until I feel good enough to eat again so with that being said guys that's going to wrap up my first full day of eating I think I've ever done next video I'm not sure what day it'll be but I really hope you guys are enjoying it's keeping me motivated I'm extremely motivated right now to make gains you know those extra sets in the gym that I wouldn't have done before when I knew I was in the deficit because in the back of my mind I'm always thinking I'm not going to grow from this workout you know because I'm not giving my body the fucking food it needs so now that I am you know those sets are getting done they're getting done with intensity if I need to take more rest time I will you know I'm probably spending more time in the gym now than I ever have I'm loving it so until next time guys I hope you have a great day or a great night wherever you are in the world thank you very much for watching I hope you're enjoying the series as I said extremely motivated right now I wish you guys all the best and keep following along to see how many games I can make in one year I'm going to go to bed so peace