 Alright guys, welcome back to another video and another episode of making gains. Today's video I am going to keep short. I know I've said that many times before, you know, I do try and keep my video short but today's one will be short because what I've got is one whiteboard marker and all I'm going to do today is run through my macros and calories over the first three weeks of dieting. So today makes day 22. We're just at the end of it. I've tracked absolutely everything. I'm pretty proud of myself the way I've done it so far. I've got pretty good results because I've tracked everything. You know, I have, even when I've overeaten or binged as such, I've still tracked it, which means that I've still got that data and it just motivates me to continue. You know, if I missed a day tracking now, I think that could potentially, you know, fuck things up for me. So I really don't want to do that. Anyways, I've got my phone here. So what I'll do, I'll just quickly write down what my macros were and my calories for the first three weeks. Actually come to think of it guys, okay, when I say I've made progress I really have but my calories have actually gone up each week. So even this past week, I've actually eaten quite a lot of food and I've still, you know, continued to lose weight, which means, one, that my metabolism is moving and it's good. And two, you know, I don't need to lower my calories as low as I did last time because, probably because I've got a little bit more muscle mass. So it seems my metabolic rate is slightly higher than it used to be, which is a good sign. But anyways, let me write this down. All right guys, so here we are. If I can, can I put that back a little bit? Okay guys, so here we are off the whiteboard. We've got week one, week two, week three, calories, protein, carbs, fats, and low weight. So if we go like this, then we can now enter the numbers. So week one was June 5th to the 11th, 19th to the 25th. Yeah. The calories over the first week, the average was 2,797, 2,841. And the third week, the week just gone, I actually up my calories quite a bit. And that is because, you know, I was feeling, I was feeling pretty depleted. I was feeling the pinch on the diet. You know, that to me seems like a decent amount of calories, but it's probably for someone who's sedentary most of the day and might do one workout. You know, recently I have been expending quite a lot of energy in CrossFit, in the gym, at work, walking around. I've probably been burning close to 4,000 calories per day. You know, I wouldn't be surprised if I was. So I up my calories a little bit for the third week, and the average was 3,441. If we're going to talk about macros, the first week, we're looking at 244 protein, 198 carb, and 105 fat. So I started this diet at a weight of 103 kgs. In that first week, my low weigh-in was 101.2. So we'll go 101.2 kg. And that's where we're at for the first week. The second week, macros, 229 protein, 254 carb, and 94 grams of fat, with a low weigh-in of 100.65 kg. God, my writing, I tell you what, writing on a whiteboard is not easy when you're holding it up like this. I'm not giving myself much credit with this freaking handwriting, but let's go. Third week, okay, 227 protein, 309 grams of carbs, and I really, up the fats this time, I went to 130 grams of fat, with a low weigh-in of 98.8 kg. So in total, guys, we've gone from 103 kg to 98.8 kg, okay? So what's that? That's 4.2 kilograms that I've lost, so minus 4.2 kg. So average fats, what have we got? 105, 94, 199, 299, 329 divided by 3 is 110 grams, on average. Carbs, on average, what have we got? 198, 309, we'll call that 500, plus 250, is 750 divided by 3 is 250 a week. Sorry, 250 a day. Protein, what have we got? 244, 344, 444, 454, 464, 473, 673, 700 divided by 3 is an average of 233. And calories, God, am I going to have to do this on my head? Okay, we'll call that 2800, 2800, and no, what is it? 28, 28, that's 5600, plus 3400, that's easy, that's 9000 divided by 3 equals 3000. Okay, oh my God, that took so freaking long, I'm really sorry guys, but we do have some concrete numbers here, man, and that is what my fitness pal does, it gives you some data, it gives you numbers, it backs up your results, otherwise there'd be no man's land right now, I honestly would, like I'm so glad I got this shit, and so now I can see at the end of three weeks, okay, average calories, 3000, average protein, 233, average carbs, 250, average fat, 110, and we've got an average weight loss of 1.4 kilograms per week. That's fucking ideal, man, those ideal macros, I was actually keeping myself for eating too much this past week, but looking at my macros for the first week, first two weeks, and looking at the averages, I'm actually really, really happy with these averages. 233 protein is bang on, man, 250 carbs, 110 fat, that gives me room to slowly, slowly taper it down, you know, I'll take 20 grams of fat off, which is 180 calories. So yeah, I mean 3000 calories is, you know, it's a decent amount of food, it is, but like I said, man, I'd be surprised if I was burning under 4,000 calories per day at the moment, so what that means is that I'm gonna keep losing weight as long as I eat under 4,000 calories, which I'm definitely gonna do, you know, 4,000 is, that's a lot, that's a lot, okay, that is definitely satisfying. 3,000 on some days when I'm, you know, really fucking hungry, it's still not satisfying me, so I can tell I'm in a caloric deficit. Like I said at the start of the video, I'm really pleased that, you know, my metabolic rate is running as high as it is because that is gonna allow me to shred up even faster and not put in jeopardy my, my hard-earned muscle mass that I have in the past, so I'm really happy about that. Anyways, this video has gone way too long. Those were the macros, calories, average weight loss, how things are going. I am feeling as positive as possible. I have taught myself out of bulking multiple times, but, you know, I said, like, I really want to close out this series in really good shape and so that is why I'm continuing to cut. We go, yeah, we're down into the 90s, obviously. I don't like to see that. I like being in triple figures, but it's, it's part of the game and, you know, my abs are coming out so I'm fucking happy. Anyways, I'll see you guys in the next video. Don't know when that'll be, probably soon, but until then, have a great day or a great night, wherever you are. I will too and I'll see you in the next one. Peace.