 Wow, yeah, I swear to God I'm with it. I don't see nobody in my lane It's quite go get it like me. Oh Please don't me waste of my time with that business. All right guys. What's happening? Welcome back. Welcome back to the channel and welcome back to another bodybuilding prep Q&A type video I don't know how long this one's gonna go for but the last one went for fucking ages I just couldn't stop speaking I've been waiting to make these videos for a fair while. I spent the last two weeks post-show Feeling like absolute shit because I'd felt like I'd thrown away all of the work that I did to get to 5% body fat By binging for 11 days straight What I've done since then is actually bring it back I've brought my physique back from the dead and we're back honestly probably at about six or seven percent body fat right now And I feel fucking great about it because to lose that condition that you put so much effort in for so many weeks so easily Oh, it's depression. It is literally I Mean if you don't if that doesn't affect you negatively like really seriously negatively then you are an extremely strong Mentally then you're an extremely mentally strong person I feel like I'm mentally strong, but I wasn't that strong, but I was strong enough to bring it back Anyways guys today's video the question is how I got to five percent body fat Eating over 3,000 calories per day and I was I ate over 3,000 calories per day every single day of my bodybuilding prep until the last week of each of them of each of the shows so You know food was fuel I saw food as fuel my Expenditure was really really high and so before I get into anything I think I've just answered the question for those of you who want the question want the answer straight up instead of watching the whole video How did I get to five percent body fat? Whilst consuming over 3,000 calories per day when a lot of people say that's impossible Cardio it was calories burnt if you're burning more calories per day than you take in you're gonna get leaner So why are these guys on? 1800 calories to get to five percent body fat It's because they're fucking sitting on the couch all day except for their gym workout Guys food is fuel if you're at five percent body fat You can be consuming over 3,000 calories and burning all of that every single day and maintain five percent body fat Yes, your joints are gonna feel a little bit shit at times Yes, your strength is gonna be down But if it's your goal to be at five percent body fat whilst eating a decent amount of calories It's fucking possible and I'm here to tell you how I did it. So this cardio expenditure Wasn't always the case guys. In fact in the last six months my mentality has shifted. It really has it shifted from Only wanting to exercise only wanting to walk or run To burn calories rather than actually enjoying the walk or run for what it is and Getting you know the the the added effect of burning calories as well That's how my mentality changed throughout this So I'm going out there just enjoying cardio for what it is But at the end of the day looking at my Fitbit and going fuck I've burnt four and a half thousand calories today And that's how it happened. So as far as the forms of cardio that I did I was playing rugby So I had two trainings a week plus the game now that didn't last for the entire time So that was just at the start. I also attended the NZIS which is the New Zealand Institute of Sport five days a week We did cardio three days a week and two weight trainings I also did weight training five to six times a week for 45 minutes to an hour I also did an hour's cardio in the morning every single morning. So you can see quite easily That if I if you know if my calories weren't as high as what they were Not that I knew how many calories I was taking in I wasn't tracking anything But if they weren't if I wasn't taking in the amount of food that I did You know, I'd be I'd be fucking dying throughout these sessions especially with the fact that I was Very lean. Okay. So weight training was tough. Now if I didn't take those calories in my performance would drop It's whether it's placebo or not my performance would drop over time So my calories needed to be high and they fueled my body You know my body didn't flatten out completely throughout this, you know I had carbs always running through my system when you go with a low carbohydrate diet for a long period of time You know a week two weeks three weeks Performance suffers man. It really does but if you You know You can get through it. It's certainly possible But as a natural bodybuilder with no added testosterone, it's not easy. Anyways, so loads of cardio and Basically, that's the answer. Like I said, the cardio ramped up over time. So I first started Making sure that I hit 10,000 steps per day Then I began doing 15,000 steps per day You know when when rugby came into it I was doing 20,000 steps per day take rugby out back down to 15 bring the NZIS in man I was up at 25,000 steps someday like my cardio output was crazy and that's why you know I got to 5% body fat without this show even if I wasn't doing a bodybuilding show I firmly believe that with what I was doing and the way I was feeling and a good mindset I would have got lean anyway, and that's pretty cool That's pretty cool. So you don't need Now what you don't need to go 1800 calories and starve yourself You don't need to go completely low carb and you don't need to have a bodybuilding show in mind to get to 5% body fat So my calories burnt, you know on an average day was over 4,000 So that meant that for me to effectively put on body fat I had to consume over 4,000 calories per day and I did some days. I'm not gonna lie I fucking did I'd come home after a big day and a big training session And I would just feel flat and depleted and know that I had to get up the next morning and do it again I would eat 400 grams of carbohydrates I would because my glycogen stores need them and I need them and I'd wake up the next morning with veins up my stomach Thinking well that wasn't too bad You know what I mean? It wasn't that bad. Okay, so you can As long as you're consistent, it's all good Obviously 25,000 steps per day is a fuckload and it's not sustainable. It's not so cardio eventually has to come down Or you have to take breaks So, you know it isn't sustainable But if that was to happen and I wasn't tracking anything and I knew that my cardio was coming down Well, I'd reduce my carbohydrates. I'd reduce my food intake. I'd continue looking in the mirror Continue looking at certain lines, you know certain Striations and if they start going away, I know I'm putting on a bit of body fat and I'll just rain it back, you know, it's We've all got two eyes guys. Let's use them. You know to me. I love my analytics. I love my stats. I'm not gonna lie But we've all got two eyes So 5% body fat look overall is not a normal range of body fat. You do feel you do feel it You feel it. In fact, I probably didn't feel it until I got to about six to five five and a half percent to six percent body fat And then when you do wake up in the morning, it doesn't matter if you have a coffee It doesn't matter if you smash back carbohydrates A couple of hours after getting up you sort of feel that fatigue coming on and it's frustrating But you know, you've got to push through it's frustrating The only thing you can do is fuel up as much as you can but not too much because obviously there's there's a fine line When you're at five percent body fat and you want to maintain or get leaner. There is a real fine line As far as how many calories, you know, you can take in I mean if you're if your calorie expenditure goes down by a slight bit and you up your calories by a slight bit You can you can tell, you know, you can see you can see it in the mirror doesn't take too long but it's all about being consistent and Everything's possible. So that's how I got to five percent body fat Whilst eating over 3,000 calories per day. In fact, some days I would have eaten over 4,000 But it's only because I needed it, you know, and this goes back to Michael Phelps an Olympic athlete training hours and hours a day Lean as fuck. In fact, he was probably leaner Then I was on stage and he ate 10,000 calories a day Okay Because he needed them and I'll leave you with that So I hope you've enjoyed this video. There's a few more to come in this series and I'm enjoying them This is a subject that I I love, you know bodybuilding nutrition, especially and the ability to change your body's composition through Through a strategy and this was mine. So, yeah, I hope you enjoyed the video and I will see you in the next one peace out