 Good morning guys. It is now 12 days out from the competition Make some lunch for today, make some breakfast and then Head out to work. So what I'm gonna go ahead and do is give you guys a physique update 170 All right guys, I'm gonna go ahead and show you kind of like what my morning routine is to make lunch Sometimes on Sundays, I'll make everything for the whole week or I'll do what I'm doing this morning Well, I'll wake up in the morning make at least lunch for today or at least a little bit for tomorrow Um, and yeah, so let me go ahead and show you guys what I didn't make So this is the quinoa white organic quinoa It is gluten-free Can make about 11 servings here the macros on the back 30 grams of carbs six grams of protein And 2.5 grams of fat very healthy for you guys And then we have the frozen chicken From this is all from cheddar jobs, by the way, nutrition value And this is like per chicken remember per serving So 2.5 grams of fat Zero grams of carbs 25 grams of protein Then I have my ground turkey eight grams of fat Zero grams of carbs 21 grams of protein And then the tender chicken tenderloins which are about the same as well. Um, then I usually have corn At the corn right here cut white sweet corn One gram of fat 20 grams of carbs three grams of protein All right guys, I got my pots and pans all set up The ground chicken is going to be made in there the quinoa is going to be made in there And then the chicken is going to be made in here and it's going to happen in three two one All right, chicken's about done So the medogal seasoning and season salt guys So this whole process took about 30 to 40 30 to 45 minutes for everything Um, that's including like the rice in the corner right here And I separate them so like I have two lunches at work And of course I have my breakfast which is over there. I cooked my eggs as soon as I finished making the ground turkey Have the chicken in here. This is got to be good enough for about two days So it's got to be about four lunches technically four lunches And then all the extras are put in somewhere so I can easily access them during the Week so and as you see that's even with washing dishes too. So of course I got to wash those and that That's really it. It's pretty simple Like so it takes about 30 40 minutes wake up a little bit earlier and just make some food So I'm gonna go ahead and get dressed and I'll see you guys on my walk there. All right guys What's up? So walk and work. It's raining a little bit. So I'm actually have to put my camera down in a little bit But anyway walking work. I usually walk to work every morning takes around 17 minutes exactly to get to work So it's a good way to get cardio. So I guess it's like what 34 minutes 35 minutes worth of walking every day So I got a decent pace Get to see a little bit of the city. I need to start changing on my roots Just so I can experience new things. So yeah good news Got my lunch bag and my umbrella handy. So yeah, I'm gonna go ahead and make it to work guys And uh, I'll see you afterwards. Maybe at lunch. We'll see All right guys heading back home. It is now around 6 30 p.m. I gotta try to catch up with Johan. We're gonna do back today Um So yeah, like I said, it's a little rainy. I'm kind of mad because I forgot my umbrella at the office So tomorrow it's supposed to rain as well. So I might either Unfortunately take a subway if it rains really hard or I might just sacrifice myself Or You know, we'll see we'll see anyway. I will see you guys for the workout I'll catch you later Finish my back workout um with Johan and I got some sad sad news, man some sad news Talk to my coach. I can't have carbs for three days. So that means no skinny cows Because he said no carbs, no sugars. So I'm just gonna be eating eggs meat and vegetables That's it And oh, guess what you're homie wore Look at those Can we wear dress socks to go work out? Totally forgot to change or dress What So this is what I made this morning corn rice ground turkey That's gonna be it So I gotta ask answer some uh client questions before the night's over eating my fourth meal and then I gotta upload this daily vlog video And that should really be it for the day and you see, you know, we're just grinding in the morning. We work Come back and grind again The daily grind Until Thursday That's what it's until Thursday Because of my coach Anyway, I'm gonna enjoy this. I hope you guys enjoyed day three and you already know Bristite