 all right what is going on what what is up everyone we hear the same spot same hat different day and it's making gains day 300 no fuck what are we keep and it's another day of making gains so what are we gonna do what are we gonna do we're gonna make some gains so first of all I gotta get my first meal underway and I'll see you guys at the gym I think I'm just gonna have two bananas today I've got the day off I don't need to worry about too much at all I can eat most of my calories when I come home but I've got to get something before I go and train so two bananas it is a coffee and then we'll be off we are back from the gym smashed some arms and it's time to get something to eat but honestly I'm pretty much out of everything I've been using this chest freezers to keep my fish and kangaroo and chicken and everything in well there's there is absolutely nothing left except some fish which I got out this morning so that has defrosted and we've got that here because like I was saying yesterday the one macro I really worry about is protein so this which is pure pure protein you know that's a fillet it's a cheap it's a cheap white fish but it does the job we've got eight servings and each serve has 15.5 grams of protein 8 15s are 120 so we've got about 130 grams of protein 125 grams of protein so that will be the majority of my protein for the day as well as that I'll probably have a couple of scoops of protein powder with some egg whites which will add even more protein and obviously there will be residual protein from carb sources and fat sources because I choose to still count you know protein from things like rice and bread and that towards my daily protein amount I know people who don't track would not count that but I mean in you know and in something like a bagel for example which is something I used regularly while I was bulking because you know one bagel had 50 grams of carbs 10 grams of protein and next to no fat so for bulking that was a perfect macro ratio you know I mean if I ate four bagels at one sitting which I did often that would be not only fucking 200 grams of carbs but it also be 40 grams of protein and it's like if you don't count that towards your total that'd be pretty stupid it's a it's a considerable amount of protein so I choose to do that so with with the fish with the two scoops protein powder which is another 50 and with the egg whites which would give me another 30 or 40 that's 210 and yeah the residual protein from the other foods so should be up around 250 by the end of the day carbs and fats I don't know what I'm gonna have I had two bananas before I left like I said I'm gonna cook the fish up have a little bit I'll probably have a wrap with some honey which is a snack that I had last night completely you know low fat high carb no protein in there really so yeah that's what we're gonna do and I'll catch you guys later I've got I've got some editing to do I've got a few well obviously the clips from today which hopefully hopefully they look good honestly like today I just went into the gym and I thought you know what fuck it I'm not gonna worry about what anyone else thinks I'm just gonna set up my camera honestly it's so hard like for example a couple of shots my camera was right in the corner of the gym right so I've got people everyone behind me I don't know what they're doing but I have to go like with my back to everyone trying trying to set up this fucking camera on the tripod and I can swear like people people's eyes are burning in the back of my back of my head but honestly once I got the good shot I didn't give a shit and like if I'm lifting heavy enough weight and I'm you know look respectable in the gym I don't think people will worry too much I mean I think the thing that they probably will worry most about is is me having them in my videos so you know yeah hopefully the clips turned out good I'm I mean yeah hopefully it was pretty hard to get a pump but you know it's pretty much training fast the two bananas just before I go to the gym is nothing really but definitely help me out a couple of workouts lately I've actually hit completely fasted and it's definitely not the not the way to go for me I need something in my system even if it's just mental I still I still need that so with that being said I'm gonna get on to the fish get on to some editing and I will see you guys later on in the day peace so I'm not going just yet I'm going to show you guys what fish looks like here we are one fillet two fillet three fillet four fillet five six seven eight each one is meant to be 125 grams who knows what it is really but the pan is on so we're gonna put this on and I choose to use I mean I've got a stove here it's pretty small but I do choose to use this electric fire pan because has a lid that I can then put on top and it means that you know with things like chicken breast fish fillets things like that what I'll do is I'll sear it on both sides and then I'll put the lid on because then it the moisture stays in the meat and it's like a pressure cooker I suppose it keeps the moisture in the meat and it cooks you know evenly all the way through and it doesn't burn the outside of it so that's what we'll do we'll put that in there for probably about a minute on each side on a high heat to sear it and then I'll put that on and yeah I mean fish honestly guys like fish doesn't take long at all I'm I'm sort of more so talking about chicken breast and things like that but you know these fillets are so thin actually looking at it it's not gonna take long at all so anyways that's it now I'm gonna go alright guys I lied again I'm gonna show you guys what I'm doing so the fish is there I'm not gonna use the lid because they are so thin but I got all eight fillets in there and what I have been doing which I should show you because you know that's what this thing's all about is fucking stay there would you so what I'll what I'll do is I'll get my fitness power out and I will scan the barcode so we've got barcode here and you get the app out you scan it and obviously it's gonna give me the values it's gonna knock it into the app absolutely instantly and you don't need to worry about it for the rest of the day so all it takes guys is one day where you're where you're bang on with your tracking and you track absolutely everything the next day you wake up it'll be a lot easier to start because you've got one day in the bank you know so many times I fucking would start and then stop before the end of the day or before lunchtime actually I'd fucking just eat something be like nah happy bothered and that's when you start to fall off track and when your results aren't you know probably what what you're expecting to be because you haven't tracked especially with fat loss you know if you really want to be on top of things you've got to track what you're eating and drinking everything sources you know absolutely everything so everything has calories in it when you're wanting to lose weight you wanted to cut calories are the major key when you're wanting to maintain the muscle when you cut as well protein is major key protein makes up some of the calories the rest the carbs and fats I'll see you