 Dude! Shut up. Alright guys, we're back. It's the next day. I said I was going to sleep in and I did just that. So today has been pretty hectic so far. It's about three in afternoon. Got up at 11.30. I had a optometrist appointment at 12. Did that. Got some new contact lenses. Ordered some new glasses because last night I fucking sat on my glasses and snapped them. Which is coincidental because the next day I had this appointment. So anyway, chose some new glasses and luckily with my health insurance the benefits come in at the start of each year. The start of each calendar year. So I've got another 400 bucks to spend on optical care and that will cover most of that cost. So that's fantastic. We did that and what else? We've done some washing. I've cleaned up the house a bit. I've had a shake. My morning smoothie and you know I'd mentioned in a previous video about how I was feeling sick in the mornings and you know my appetite was struggling and that and that was at the point where I said you know what fuck it I'm at a plateau. I have to start tracking things to make sure I'm in a surplus and to make sure that I'm going to continue making games because you know if I was if I was only hitting 3,000 calories a day I wouldn't expect to put on weight. Not at the weight that I am now but if I was hitting 4,000 calories a day I certainly would expect to be still putting on weight. So at that point I decided to start tracking my macros and that's exactly what we did. So we started tracking macros. Now I would use my phone but my phone is recording me so I've written my macros for the last two weeks from this board and I'm really I'm proud of myself to be honest because you know it does take commitment to put in every single thing you eat or drink into something like this and keep it consistent it really does and I am not the best at that but I did a full two-week food log which I've done plenty of times before but you know I did the full two weeks when you're bulking it's it's it's easier just to say oh no just eat that oh no just eat that or you know that's that's 500 calories or that's a thousand calories. I knew that if I wanted to break this plateau I needed to hold myself accountable so that's what I've done. So with that being said we started tracking on the 4th of January today is the 19th so it's just past two weeks so the 4th of January I started tracking just give it a sec and by the end of the week the 10th of January we had macros at and like what I'll say guys is that I did track everything but I never I never like at the end of the night looked at that day and said all right I'm at 300 carbs I'm at 200 protein I need a hundred more carbs and 50 more protein I never really looked at it like that I just for example I'd make up bulk food and eat that you know and enter it all on one particular day so that day might have fucking nine or ten thousand calories on it but I know that if I just you know pick at that food throughout the next three days it'll average out to be about three and a half thousand per day and it'll be fine so I never actually looked at any of these macros or details until the end of the week because I wanted to continue eating intuitively like I was but then also have the data to back up why I why I was at the plateau and why I wasn't gaining weight now I will say that I was definitely struggling with my appetite coming into this and that is still the case you know I four thousand calories in a day used to be easy it's not right now so it like a couple of meals here and there were sort of force fed but I knew that I needed to reach that four thousand calorie mark per day to to make sure that I fucking continue putting on weight man because that's what I want to do so with that said the first week I mean I'm pretty pleased with these macros I feel like these are the kind of macros I've been following the whole entire time without even knowing it and there's certainly you know that at the the ratios that I want to be at so we've got the first week protein 247 a day carbs for 20 a day for 20 fat 136 we've got sugar at 128 and fiber at 43 for a total calorie count of 3900 and 99 per day now that is pretty much ideal for me the only thing I'd like to change is I'd like to reduce the amount of sugar that I'm eating even more so in the second week so that was the first week the second week was pretty much the same to be honest protein took 37 carbs 482 fats 125 sugar 161 which is very very high and fiber was slightly lower at 31 with a total calorie count of 4,000 and 4,000 and 39 so basically guys proteins been about 240 carbs been about 450 and fats been about 130 sugars around about 150 and fiber around about 40 and my calorie count in total is around about 4,000 so I haven't really included any cardio I have done probably about 10,000 steps a day regardless just because my job so I don't know how many calories that'll be burning but it will be a few so I feel like even though I'm taking in 4,000 calories with an intense weight training session most days as well as doing 10,000 steps I feel like I may not be putting on weight still I've you know I have weighed myself throughout the weeks throughout the last couple of weeks and it's it's honestly about the same but we are going to do a proper weigh-in today anything above 103 and I'll be happy I want to consistently be seeing 103 kgs on the scale haven't been for a long time and that's where I want it where I really want to get to so obviously 110 is the is the end goal the major goal but I certainly think that's it's gonna be hard it's gonna be really hard to get to 110 kg especially with some you know form of abs and a few cuts because there's no way I want to lose that completely so with that said I'm gonna put on my fake Yeezy's which I'm stoked with I gotta say and we've got the oatmeal singlet in extra large which will go very well with my team massive Joe's performance tights and dry fit shorts so this is probably this this would be honestly one of my favorite gym outfits to be fair something dark on the bottom and something light on the top with tights I really like tights and yeah that's it man so we've done two weeks of my fitness pal it was a success I'm not gonna continue doing it because it's a fucking hassle and I don't really like doing it so so if anything those were the macros I've been following for most of this last 22 23 24 weeks and here we are here we are guys fuck was that anyway I'm gonna stop rambling on thanks for joining me the last clip the final clip of this video will be me at the gym doing away and until next time have a great day train hard eat well and if you're on a cup or you're on a bulk or you you know you just trying to change your physique the one thing I say to people well two things I say is it there's a huge cliche it's not a marathon it's not a matter it's not a sprint it's a marathon your journey your fitness journey your journey of of you know physical development is a marathon not a sprint and one thing I do like to say to people is don't count the days make the days count I've got people come to me all the time you know complaining about how they look and and they're already thinking 12 weeks or 16 weeks down the track thinking how hard it's gonna be to get there and all I all I want to say is don't think of it like that don't count the days to go just wake up every day and make that day count don't count the days make the days count do what you can on that day do do everything you can and the best of your ability to get yourself closer to that end goal there is absolutely no no no point in thinking about a goal that's so far away like that when all that's gonna do is take away from your focus on on today you know and you and to get there you need to do everything you can on a daily basis to get to the end goal so I'll leave you with that and I'll see you at the gym