 Alright guys, what is going on? It's Jacob here. We're back at this table. It's been a while. It feels good though And I will be coming back to you from this point in this chair each week for the next nine weeks Now it's nine weeks out as of today from the South Australian natural bodybuilding titles I actually haven't decided what division I am going to compete in but I will be competing I will be jumping up on stage for the third time in my third different Federation and in my first natural Federation so I'm really excited about that this video is going to cover, you know how I expect my training to go my you know training routine structure supplements as well as diet and I'm going to obviously do a weigh-in and I'll be doing all of those things each week coming into the show just to give you guys some updates as well as you know other vlogs with With training and with you know travel and other things that I'm doing But but this is going to be like a weekly vlog for my subscribers That are actually interested in you know my show. I do realize that with the other content I'm putting out now. I'm going to be getting subscribers from all walks of life and Not everyone is going to be interested in this But I will be coming in in the best shape of my life and this is exactly how I'm going to do it So as of today, I Don't know what I weigh. What I'm going to do right now is jump up and go get on the scale So we'll see what I'm at. Okay, so that is the starting point. Obviously one ninety eight point six pounds. That is Around about eighty nine kgs. I believe that maybe a little bit more maybe a little bit less, but It's a pretty accurate morning weigh-in Last night. I had my final cheat meal after I made that video Out in the darkness Updating you guys after been about three months since my last video. So, you know, I went out. I've got a McDonald's meal It was great. Yes, but this morning I felt like shit because of it But I said to myself, you know, I'm going to be starting these blogs with you guys as as of nine weeks out So I'm going to have to have a cheat meal because as of today. I'm starting my fitness pal One thing I will say is where I've got to right now I've done it without a single macro a single calorie tract and my opinion of clean eating verse if it fits your macros has has changed recently and I I do believe that if you do stick to clean foods and you don't overeat you're gonna lose weight and you're gonna get lean To a certain point now. I've been at this point where I'm at right now for a little while I have broken a plateau that I was at previously at around about 91 kgs And now I'm down to about 89 but I am at another plateau and I do realize that I need to start knuckling down Need to start tracking things and that is what I'm gonna be starting as of today So I haven't had any food all I've had is a coffee weighed in at a hundred ninety eight point six pounds. So that is That's day one baby. That's day one nine weeks out now as far as training goes. I won't be changing a lot at all I'll be sticking to my At least once if not twice a week for each muscle group depending on my schedule, obviously I may have to couple two muscle groups together. I may have to couple three muscle groups together I've covered that in another video, you know, what is your best sort of training split as to Your daily schedule is to your goals. What how many times do you want to hit each muscle group? Do you want to bring up a muscle group? Let one go for a little bit if you've over trained front delts For example for years and years, it's not gonna harm you not training front delts for a few months, you know You're gonna retain that muscle. You're still gonna use the front delts with chest Etc. So Training will be, you know staying exactly the same I'll be I will be getting leaner because of that. I will be feeling, you know, my joints a little bit more Pain in my joints a little bit more and to combat that I will be taking fish oil every single day I'll be taking, you know, five to ten grams of fish oil that will make up five to ten grams of my fat content As well as that I'll be taking creatine on a daily basis, which I haven't been which is totally stupid I think in the back of my mind I was scared that it was gonna bloat me and I wouldn't be able to see, you know, where I was at As far as my midsection goes, but I have taken creatine in the past and you know recently and all it did was Shoot my number up on the scales, maybe a pound or two and it didn't really do too much to my midsection So I will be taking creatine five to ten grams a day Fish oil five to ten grams a day. I've got a Magnesium and a zinc supplement that's on the way. I've ordered it as well as some other stuff So I'll be showing you guys when I get that package, but I'll be also taking Magnesium and zinc for, you know muscle soreness for recovery and Things like that. So that is supplements That's training. I as far as training goes. I'll be, you know, I'm not gonna be lightening the weight I may do a few more sort of super sets High rep sort of sets at probably at the end of the workout, but certainly in the first two, you know One or two movements. I'll be hitting that, you know Six seven sets with two warm-up sets and four working sets balls to the wall with a drop set to finish On a nice heavy compound movement, you know to do with whatever muscle group that I'm doing at the time So that's how I'm gonna train. That's my sups and as far as diet goes guys As I said, I've got to where I'm at with completely clean eating Not so much clean eating, but I haven't been tracking anything and the two things that have remained the same in the back My head is I've tried to hit a protein amount. So, you know, I've been hitting. Sorry about that guys The camera shut off now as I was saying the two things I've kept constant in my clean eating You know, no tracking sort of diet has been protein and overall calories, so You know clean eating my opinion on clean eating has changed. I'm not gonna lie I believe it does work if you stick to clean foods and you don't overeat You're most probably gonna get leaner than where you are, but there comes a certain point where I'm at right now We're tracking Needs to come into play, you know when you're getting around that 10% body fat mark where I think I'm at right now If I do want to knuckle down and sort of start really getting into that stubborn Stubborn fat that never wants to go away I'm gonna have to start tracking and making sure that I have concrete numbers right in front of me and knowing why I'm getting the results Man, because right now it's just a guessing game. So, you know, as far as diet goes, okay What I'm gonna plan on doing and what I have been doing recently I've been hitting 250 grams of protein. So as I said, that's the one number I've kept constant I do believe, you know at my body weight of 200 pounds. I think When you're in a cut when you're in a deficit the protein amount can sort of you can bump it up a little bit The last thing you want to be doing is losing muscle mass when you're cutting So as far as you know numbers in my diet goes, I think that protein is Pretty much gonna remain the same as where it has been. It's around about 250 grams a day Now I do believe when you're in a when you're in a surplus with those extra calories I think protein you can sort of bring down a little bit I do believe that when you're in a deficit and a heavy deficit at that I think you can raise your protein amount to, you know 1.2 grams per pound of body weight something like that and that's where I've been at so As far as looking into the future as far as how I'm gonna structure my macros I'll give you some concrete numbers right now. So we're going 250 grams of protein a day We're going 250 grams of carbs a day now. I know that up until this point. I have been eating probably at least 300 Maybe a slight bit more of carbs per day, but what I have been doing is limiting my fat so I'm basically gonna, you know, keep going with the same sort of structure, but I'm gonna start tracking it so Proteins 250 carbs is 250 that's 2,000 calories all up now total calories I want to if I want to break through this plateau that I'm at the moment and Continue, you know cutting down towards the show. I believe that I'm going to need to lower my calories to around about 25 2600 and I'm gonna see where I'm at for this first week if I continue to drop weight at 2600 Well, that's fantastic, but it may be too high. I'm not sure. I don't know I don't know where I'm at. So that's why I really need to to start tracking it and get this shit rolling So let's do the max 250 grams of protein is a thousand calories 250 grams of carbs is a thousand calories That's 2,000 total. I've got 600 to play with What's a gram of fat? That's nine calories so seven nine sixty three that's six hundred and thirty calories for 70 grams of fat So let's say that all right 250 carb 250 protein 70 fat that is where I'm going to be at I believe that's going to put me in a great position to continue to to diet down. Obviously as Far as cardio goes. I've been probably hitting about 30 to 60 minutes three Maybe four times a week if I'm feeling motivated, but then you know a bad habit of mine is I'll Make an excuse later in the night that I've done that cardio and then I'll go and eat that 500 extra calories So from now on I will be doing cardio five times a week I'm going to be burning 500 calories each session. So that's an extra 2,500 calories that I'll be burning each week As far as different types of cardio, I'm not sure exactly how I'm going to do it But I'm going to make sure I burn 500 calories Each session five times a week going forward from here. So that's it guys. That's the game plan I can't wait. I've got my brother and I and Dylan down and down in Adelaide waiting for me waiting for me to jump up on stage With him which I cannot wait for he's fucking killing it I know you look I know you're watching this bro And you're looking awesome you're looking better than I am so you're motivating the hell out of me I can't wait to get down there and have a few fucking shredded workouts with you and jump hop on stage and have a great day It's gonna be awesome. So I know that with other videos that I've put out I'm gonna be getting people from all walks of life coming to my channel I do realize that competing on a bodybuilding stage is not for everyone and I didn't think it was gonna be for me But I do love it. I love the grind I love the thought of the journey of building a physique and showing it off because there's no point hiding it all The time you may as well shut it off once in a while So that's what we're gonna do tune in next week for eight weeks out video seven weeks out I'm actually gonna be in Thailand, which is gonna be sweet, but I'll just certainly be updating you on how things go over there and Into the future. So thank you very much for watching subscribe for more if you haven't Plea more videos to come train hard eat well have a great day and I'll see you in the next one. Peace