 Right you guys What is going on and welcome back to another video? Yes, it's me Would you believe? Nice and clean. I feel good nice and fresh and to be honest the weather is extremely fresh right now It's about five degrees or it feels like five. It's actually 11 and the date my friends with the final check-in of the transformation is Monday the 25th of May and It's 4 24 p.m. Oh The other time is Alice Springs time, which is one fifty four p.m. So here we are six weeks of dieting six weeks of pretty hard dieting to be fair I haven't been easy on myself But in saying that I've focused solely on diet as far as training as far as cardio as far as really using physical activity as a major tool in this I Didn't because for the first four weeks we were in lockdown I couldn't even leave the house and that's pretty much why I started the series So first and foremost, I want to say thank you so much for for your support throughout it for your viewership For your motivation when I needed it anyone that did tag along for the six weeks or four weeks or even even two weeks Even just a day. Let me know in the comment section below and if you want to start now Please do because I'm actually continuing. I'm still not where I want to be but I'm not going to continue these videos So that's going to ease up a little bit of pressure on me. It's going to allow me a bit more time to Focus on other video projects that I've got on at the moment. Just know that, you know, I've definitely got the bug I Like the way things are shaping up finally. I'd say for the first three weeks You know, there wasn't a huge amount of change and that's just because my body was stale It had been in a stale state For two years and you can't expect things to move, you know, your body's like clay You know, rest in peace the late great Greg Plitt I just discovered him before he died and I believe that happened for a reason because he really affected me. He changed my attitude You know, there's there's many many lines that Greg Plitt says in his, you know, very very famous Simply shredded vlog series that was brought to YouTube in like 2014 But one thing he says is that the body is like a piece of clay and when you know he was referring to when he was a personal trainer and People were coming on board with him as a client having not done anything for 20 years And then they weren't seeing any results in the first two weeks and they were complaining about it and Greg Plitt would say Look mate, you expect a body that's been stagnant for 20 years It's seized up. It is literally seized up. It is stale It is a hard as fuck piece of clay for that body to even begin to Be able to Change it's gonna take time. It's gonna take warming up just like you have to warm up the clay and I can I can really relate to that analogy I think that's true. And so when I was listening to him I was right in the middle of my, you know obsession with bodybuilding now after being out of the gym for two years I can feel Certain things that he was saying I can feel like a client of his coming on board after two years Expecting things to change like they used to But just not so yeah first three weeks nothing happened then things started to change and here We are after six weeks and my waist is coming in I never took any measurements and I never weighed myself and that's something I decided to do on purpose So I wouldn't focus on it But I tell you what it would be really interesting to see where I'm at. Anyway overall, how am I feeling? My energy levels are okay, but that's because my physical output my activity output is low I'm not burning a huge amount of calories I could be burning upwards of 4,000 plus if I was including a hard workout plus a cardio session per day I'm probably sitting in around about 3,000 calories per day, but we'll get into that what I have focused on is my diet I touched on the actual foods that I used for the first time in the last week's video this week I'm just gonna talk about my general Overview of how things are going. I mean it's been another week, right? I eat every single day It's not like I'm starving, but I do have certain Fundamental things that I apply to my day that have allowed me to Continue losing weight. The first is no calories until 3 o'clock in the afternoon and that's pretty pretty consistent pretty strict I say strict, but it's not hard. I'm basically doing a 16 and 8 intermittent fasting You know window 8 hours eating from 3 o'clock in the afternoon to 11 p.m And I'll probably have three meals within that time and then I'll get up the next morning Fresh I'll have caffeine, you know, I might be addicted, but it is what it is I use that to my advantage. I feel clear. I don't have to sit down and eat I can just crack into whatever job or whatever thing I have to do first thing in the morning And usually there is something I have to do first thing in the morning That's my most creative time. It's my most energetic time And I use it wisely every single day. You'll never find me from the hours of 8 to 12 Wasting it always constantly doing something might not be hard strenuous work But it definitely requires the brain anything that requires the brain it might be, you know It's something as simple as replying to messages, but it still requires thought it still requires, you know energy and To be honest with this diet the way that I've been going my energy has been Dropping I guess that's where I was going with that point My energy is dropping my mood is high because I'm seeing results and that's the thing And that's the funny thing with bodybuilding is that they always say, you know the worst you feel The better you look which is really backwards, you know bodybuilding isn't healthy at the end of the day But they only peak at that leanness at that level of leanness For a couple of days at most which which is in turn Disappointing because you can't maintain that level of conditioning that you've you know works so hard for but then to be a good Bodybuilder to be an effective bodybuilder You actually have to be comfortable with being you know a bit fat a bit fluffy at times because those are the times that you're Gonna be actually packing on muscle if you're always trying to be lean like I did for years and years You're never gonna grow because you never give your body enough time to change You know what I mean? So I'm gonna I'm gonna cutting phase if I continue this for another six weeks I'd be doing it for 12 weeks. That's gonna put my body, you know in a real fat loss state and What's gonna happen is I'm gonna have to turn that around slowly because if I do it too quickly And I start eating too much my body is not gonna be used to it and all I'm gonna do is pack on fat With no muscle. There is such thing as a rebound, but you've got to do it, right? So I'm looking forward to that but like I was saying at the start of this video. I am gonna continue dieting. It's not over I've probably got about another four weeks in me. So combining with continuing dieting I am gonna start a new video series and it's gonna cover sprint training So a year ago right when I when I moved to Cairns There was a track and I started training at the track anyone who followed me for the last couple years will know that I was so Excited I sent a message to my mate from the US Al who is a high school athletics coach. He sent me through a full four-week sprint workout schedule I've gone and found that in my recycle bin. I never used it back then, but I am ready to use it now So that's gonna be exciting. I'm gonna continue making weekly update videos on that topic So anyone that's interested in speed training anyone that's interested in getting faster anyone that wants to see me Possibly try and you know recover some of that speed that I had back in the day This should be exciting and follow along now This is the final video of this series. So I'm gonna give you some stats. Unfortunately my Fitbit broke on Friday Don't ask me why It is under warranty and it costs 250 bucks and I've got the receipt So I'm gonna send it back to my mum who's in Australia and hopefully she can return it for me and I'll get another one But I mean fancy that two days before the end of this transformation my Fitbit fucks up If that was in the first week that would have really thrown me off and I may not have continued this transformation I've really got to try and find a positive and every negative. So anyways, so we've got statistics for the first five days Monday Tuesday Wednesday Thursday Friday for talking steps five thousand six hundred and thirty for Monday nine thousand and seventy-three for Tuesday one thousand five hundred and sixty-eight eleven thousand two hundred and eleven and eight thousand three hundred and eighty nine for an average step count Across the first five days of the week of approximately seven thousand two hundred per day My highest count was Thursday, which was eleven thousand two hundred and eleven and my lowest step count Which was on Wednesday was one thousand five hundred and sixty-eight although I Didn't wear my Fitbit for the first half of that day. So it's probably not accurate Monday Tuesday Wednesday Thursday Friday. We've got two thousand seven hundred and seventy-one three thousand three hundred and fifty-two two thousand two hundred and ninety-five three thousand five hundred and fifty-one and two thousand eight hundred and twenty-six for an average daily calories burnt amount of two thousand nine hundred and fifty-four My highest day was Thursday, which was also the day that I had my highest step count and I burnt three thousand 551 calories on that day my lowest day was Wednesday the day before Which was the day that I didn't wear my Fitbit for half the day and my calorie count for that day was What's sorry and my calorie count for that day was two thousand two hundred and ninety five. Are you still following? Sleep a sleep tracker was only on for four nights. So it gets worse Unfortunately, so we've got Monday Tuesday Thursday and Friday Monday night was seven hours thirty-seven Tuesday was six hours fourteen Thursday was six hours fifty-four Friday was seven hours thirty-eight My average hours over the four days was just over seven hours. My best night of sleep was Friday and That's basically because I didn't wake up during the night Like I said, I've been waking up during the night due to probably not having enough food in my belly At times although the way that I do my intermittent fasting another major reason why I do that is because I don't go to bed hungry And so it doesn't affect my sleep and to be honest I was probably complaining a bit too much in the previous video It doesn't really affect my sleep that much so my sleep's been alright about seven hours a night exercise I haven't done any specific exercise all I've done is You know walks or playing some sport down at the field with my sister So with that being said my biggest day of exercise was 51 minutes Down at the field playing rugby with my sister or playing passes with my sister 543 calories in 51 minutes and you don't even know you're doing it Like that's the most effective cardio and that's my favorite kind of cardio is not walking on a treadmill something mundane like that You've got to go down and take your favorite sports equipment To your favorite sports field and have a run around and see how many calories you burn you'd be surprised And if you don't like sport then I've got no I've got yeah, sorry If you don't like sport then I don't think we can be friends to be honest and the second day Of exercise of significance was a 45 minute session down at the field on Friday Doing the same thing by myself And in 45 minutes I burnt 417 calories So that was a nice little help and every calorie burnt is a help when you're in a calorie deficit every single calorie That you either don't eat or you burn is going to help you on your transformation It's it's you know when you get down to the nitty gritty and you are lean already and you want to get even leaner That's the way that you've got to approach it and that's the way that I have approached it So the last thing you're going to see is the progress pictures and um well Once again, I want to welcome all of my viewers who've skipped through the entire fucking video Just to see these fucking pictures guys I actually um dropped some some decent knowledge bombs here and there throughout these videos, you know But here we are. This is the final video and after this I will be creating a Transformation video showing the before and after with some music in the background and hopefully we'll get a few thousand views and maybe just maybe When I Finally become a personal trainer myself like I've been talking about for years and years on this channel these transformations will serve As a bit of an advertisement I'm not going to lie a bit of a bit of a representation of You know the way that I do things or the detail that you can expect if you're a client of mine When major key physics was first Created, I mean this is major key physics right here This is one of the first hoodies ever created. This is two years old now Um when mkp was created it wasn't actually meant to be a clothing brand It was actually meant to be a personal training brand And if you go back in my video library and find the mkp 12 week fat loss transformation video series, which is very similar to this except it was 12 weeks and it was back in February through may of 2018 Just after my daughter was born. I felt like shit. I was like fuck this. I need to get into shape And that's what I did and that's exactly what I did this time And that's exactly what anyone can do If you make a plan And stick to it. So with that being said guys, it's been a pleasure I'm not going to take any more of your time up. It's probably been about a 20 minute video And for those who've watched the whole thing for those who've been here throughout the whole thing I want to say thank you so much I wish you all well The virus lockdown is now complete in New Zealand anyway almost And so tomorrow I will be joining a gym and I will be Training with weights again proper weights, which is going to be fun But like I said, I will be combining that with sprint training So we're going to try and get some fast twitch our muscle fibers going again and it's going to be fun Day number one guys is 10 well, it's about a 30 minute warm-up every single day but day number one Is go and find a hill And run 10 25 meter sprints up it So that should be fun. I'll see you then guys. Have a great day and peace out