 All right, I don't think we've done a video from in here before This is well, it's my my father's house actually. It's got shit everywhere But that's the way he's always been so guys I want to welcome you back to another yet another up-day video on this 30-day fat loss transformation that is now formed into a six-week Transformations that's not 30 days. That's 42 days today. We're on day 37. Believe it or not It's a Tuesday. What I've got is some groceries. So I thought before I got into any of the numbers we normally go through I'm gonna do something that I've talked about doing in the past in the previous videos But I never did because I basically forgot about it and honestly, you know with the amount of times I've done a cutting or a bulking cycle I can pretty much eyeball food. I know how many calories are in certain things and as well as being able to eyeball food I can also Tell when my body is going through certain changes and there's definitely certain changes that are starting to happen now as We enter our sixth week of dieting. So anyway before we get into that. I'm gonna show you guys a quick example of what I would normally pick up from the supermarket now these are foods I've used throughout this entire transformation and I will use throughout my entire life Because a diet is not really a diet for me a diet for me doesn't really change the foods that I eat All it does is change the amount of the foods that I eat So these are foods that I enjoy a lot of them are good for you. A lot of them need preparing unfortunately But I probably stick to around about the 80-20 rule when it comes to good and bad food 80% of my food is pretty good pretty healthy wholesome, you know whole foods and 20% is Processed and bought in a packet something full of sugar full of fat and probably full of sodium as well So anyway, we've got a range of things here and it includes things from both of those categories. So first of all Let's go for some carb sauces I've got bread. We've got bagels we've got Flour because we do a lot of baking in this house and I have been having some not a lot because we're on a diet But I have been having some Bananas any kind of fruit. I've had kiwi fruit apples bananas Plums but this week I got bananas some soups now I go for a pumpkin soup This is three different types. I just looked at the macros on the back and they are Totally different all three. We've got three types I mean I like the same kind of food, but you do try and mix it up when you can so we've got soups I've got another vegetable a kumara or a sweet potato or a New Zealand sweet potato Now, I don't know if you'd include these in your carbohydrate sources They don't include a huge amount of carbs But they do include a huge amount of volume for the amount of calories that you consume now That is a fundamental. I guess rule you could say behind my my Strategies when dieting I not only intermittent fast throughout the first part of the day to reduce the amount of calories that I consume But I'll also try and go for foods that are higher in volume just to make sure that I'm satiated Or as satiated as possible, especially when it comes to going to sleep I I absolutely despise anything that interrupts my sleep pattern and to be hungry going to bed is no good But what I will say is that when you're dieting and you wake up hungry, that's a different story That can be quite a rewarding feeling but to do that you have to be structured and disciplined on the day previous Anyways, let's continue to the protein sources So today I have bought Chicken kebabs. There's probably about 500 grams worth of chicken breast in each of these I'll probably have one of these a day. That's about a hundred grams of protein Within this so this will last me for the next three days, which is good as well as that. We've got some fish Which is extremely lean extremely high in protein and extremely disgusting unless you flavor it and cook it well So that's you know, that's a factor that you have to Keep in mind when you buy things like this As well as that we've got some bacon. Everyone likes bacon and eggs and speaking of which We've got eggs so eggs could be seen as a protein source or a fat source They're basically got as much fat as as protein in each egg about five grams of each depending on the size of the egg And you can say the same about bacon There's about as much fat and a piece of bacon with all the rind on it as there is protein So that is a very low carb But probably very high in saturated fat and sodium meal Now there's two other protein sources that I always buy every time I go to the supermarket and I've bought them this time as well They do vary as far as the brand as far as the flavor, but one of them is tuna canned tuna It's always an easy go-to protein source that you can stick in the cupboard and forget about it And the other is some form of a protein bar Now obviously not even protein bar is nice In fact, this one is one I've never tried before and that's the reason that I've got it It's got 18 grams of protein 12 grams of fat and 2 grams of carbohydrates And that sounds like it might actually be quite nice, but I'll let you guys know Anyway, that is the four protein sources guys. We've got chicken fish tuna Well, we've got chicken white fish tuna and a protein bar now. Let's talk about fats Okay, fats. I don't specifically go and buy apart from I guess nuts and apart from I guess using oil for my cooking I do use oil when I cook my chicken when I cook my fish gives it that nice crispy, you know coating and I guess Also adds to your fat intake for the day. So oils throughout the day You know, you've got oil and tuna butter in baking butter on toast. I do have toast I do have cheese at times But today the fat sauce that I bought specifically was peanut butter and that's the brand we've got there as far as Drinks are concerned Oh You want to be on it? No, no, no, okay. So far as drinks are concerned, especially throughout my fasting period in the morning. We're going for caffeinated beverages and First off the block is you probably well know by now is coffee. So I've gone and bought some more That is my choice of instant coffee. I'll always prefer a bought coffee, but it's just not worth it in these times And so that's what we've got as well as that I go for my energy drink of choice, which is a V So at the moment, it's about four o'clock in the afternoon There's absolutely no way in hell I'd ever have that but in the morning. It's definitely a go Now the V is clearly not sugar-free We are dieting but like I said, I include the foods that I really enjoy the foods and drink I drink so I enjoy and if you're gonna have an energy drink and you're gonna have a V or a Red Bull and you go sugar-free Get the fuck out of my house Now last but not least we're gonna talk about condiments and sauces Hugely important when you're dieting absolute game-changer, you know for things like this fish like I said Once you cook it a little bit of oil plus, you know a whole heap of your favorite seasonings such as this one And it's gonna completely change the way it tastes For no extra calories So it's definitely a game-changer for me and something I've always got on hand because when I'm cooking protein sauces when I'm cooking, you know things like Broccoli and cauliflower in the oven when I'm cooking Things like sweet potato Hugely important to any successful diet is a good condiment and sauce selection But try and make them low calorie. Anyways guys, that is about it for the food Now I'm gonna get into the stats if you're still here. Thanks very much If you've fallen asleep, we'll wake the fuck up and if you want to just see the progress pictures We'll go to the end of the video because I know that most you guys do that But I've got some stats to run through with you first Let's talk about the three variables that I'm tracking and that Greatly alter the success or the failure of my diet and they are sleep steps Slash exercise what exercise I've done how many steps I've done per day and how many calories I've burnt now calories are Associated with steps because the more steps you do the higher your heart rate gets throughout the day the more calories you burn But just to confirm let's look at the numbers, but before we get into that. I do want to say just one thing I want to I Want to say that I am actually glad in a in a way that we're into the final week We're into the sixth week of the transformation. You know, I wouldn't want to extend it any longer than I have because for the last Probably week and a half I have been pushing quite hard because I do want a good result at the end of this You know, there's no point in doing this putting in all this effort making these weekly videos if the result is not there So I really have been you know punishing myself quite hard as far as calorie restriction goes For the past week and a half and that has affected my performance. It's affected my my energy it's Honestly, it's affected my sleep as well at times I feel like I'm waking up during the night when I probably wasn't during the first four weeks Or at least I didn't notice it. So things are probably starting to turn For the worse you could say if I was gonna continue this diet to a bodybuilding stage I'd be expecting these things But it clearly I'm not doing that and I've got it. I've got a life to live. I've got to stay positive I don't want to feel like shit every day. So it's time to turn it around. It's time to go back in the gym It's time to smash the weights get the food up eat these things eat the same things But more of it and put on some muscle. Let's get into the stats Okay, so the way that the Fitbit app is Structured as far as the back end it actually goes from Sunday to Saturday so it throws out the averages when I try and do them So what I'm gonna do I'm just gonna run through every day as it is. Okay, as far as sleep is concerned I'm gonna go Monday to Sunday 7 hours 47 8 hours 2 7 hours 21 7 hours 44 8 hours 42 10 hours 13 and 4 hours 29 for an average of around about 8 hours a night and that's you know that as it like I said That's consistent, but like you can see in the data. I have woken up You know at least once for a couple of minutes per night and that sucks My worst night of sleep was Sunday night I went to bed at 4 49 in the morning and I got up at 10 14 That was a total of four hours and 29 minutes now That is because I spent the night editing these draft videos. So I hope you've enjoyed My my best night of sleep was the night before and it's probably why I was you know able to stay up so long I slept for 10 hours and 13 minutes and I spent 11 hours and 50 minutes in bed in Total now as far as exercise and steps go this past week was definitely my worst Definitely my laziest and it's probably got something to do with the drop in energy But as far as steps are concerned Monday 14103 Tuesday 14,876 Actually, sorry. No, that's wrong. See It's fucking up again Monday 14,876. So we started we started well Tuesday 4701 Wednesday 11,019 Thursday 8,581 Friday 4473 Saturday 8,950 and Sunday 5143 for an average I'm just gonna try and work this out of my head of around about 8,000 9,000 It's definitely not over 10. I guess that's pretty consistent with how I've been going so far around about that 8,000 steps per day The best day like I said was Monday 14,876 steps Which was combined with a run only run that I did the whole entire week was on the Monday So I'm really disappointed to say but It is what it is and on Friday. We had our worst day, which was 4473 now will that coincide with the calories burnt Monday we burnt 3,652 Tuesday 2,693 Wednesday 3146 Thursday 3,007 Friday 2,617 Saturday 3,306 and Sunday 2,988 so the highest day is Monday as we thought with 652 calories For an average per day, and we're gonna do this in my head, but I feel like it's over 3,000 It's probably about 3,100 Per day, which is not bad. Last thing I'll show you is the run So I really tested myself, you know, I wanted to do a five kilometer run in under 25 minutes I thought it was impossible. So I went out really really slow I probably did about a six and a half minute first kilometer, which is terrible But from there, I was actually feeling really good and I started to pick it up pick it up pick it up I started averaging a four and a half minute kilometer pace and as it came down to the 25 minute mark I was almost, you know at five kilometers And so I went as hard as I could the hardest I've ever gone on a run That I can remember in that last K to try and get under 25 minutes It didn't happen, but I pushed myself as hard as I could and that's Something I hadn't done for a while. So the statistics for that run. I'm gonna put on the screen now We've got 5.01 kilometers Total time of 26 minutes an average pace of 511 per K and the fastest kilometer was four minutes and 32 seconds Which was the final K and I'll tell you what man I've never been so close to throwing up in my life We got our third fastest one kilometer, which was four minutes 30 So I've actually done two kilometer runs in the past that have been faster than that We've got a PR for a 5k, which is 25 minutes and 35 seconds. So that is my PR I've got a PR for a two mile, which is 16 minutes and one second a second fastest time for a mile Which is seven minutes 47 seconds. I mean this is off the app Strava Strava is amazing I absolutely love it and anyone that's into running or cycling or walking or hiking or anything What I'd actually recommend is downloading this app if you're not into exercise because what it might do is actually Motivate you to because it definitely motivates me to when I don't want to so anyways That's it. We're gonna show you the progress pictures now anyone that's skipped to this point Thank you so much You've just missed about 15 minutes of me going on and on and on about this transformation But if you do want to know anything about my diet if you do want to know anything about my diet the way that I've constructed things Holy shit. There's a helicopter in the room Do you want to finish off the video or? They're not even actually I can't see you at the moment because the progress pictures are on screen They'll be able to see you now So anyways, this is my sister she embarked on the same transformation At the beginning of lockdown and lasted how long? Probably about two minutes No, literally probably like what three days Well, I lasted on the exercise bandwagon, but not on the calorie Yeah, so, you know and it can Can take this and take it to the kitchen and create some some baking masterpiece that like like she has done throughout this whole Entire time yet. I can only eat one piece But this transformation is almost over guys. I want to thank you so much for being here Train hard eat. Well, you know, that's what I used to say on this channel When it was just to do with bodybuilding and nothing else I used to say Train hard eat. Well, and I'll see in the next one. So that's what we're gonna say peace out guys See you next week