 Today's video I don't know exactly what the title is going to be. I'm going to talk briefly about how my diet's been structured, what I've actually eaten during this time, during this bulk, to put on size, to put on muscle. You guys know I've put on weight, I've put on plenty of weight, and it all comes down to obviously what you eat. You can train your heart out. If you don't eat enough, you're not going to put on weight. On the other hand, if you're trying to drop weight, you can train your heart out. If you eat too much, you're not going to drop weight. So at the moment, my mindset is completely off of dropping weight. I heard, and this was really solidified the other day, I heard a couple of guys talking about macros, talking about how they were going to up their carbs from 200 to 250 today or something like that, and I was just shaking my head. I was just like, oh my god, there is no way I could go back to that right now. And to be honest, even when I was dieting, I wasn't always that meticulous. You know, I'm never going to be that guy. And that kind of mentality has followed into bulking phases as well. So I'm never going to be that guy that really counts everything. In fact, the last four months, I have not counted a single calorie. But in saying that, I have sort of stuck to the same sort of foods. I eat until I'm full. I eat when I'm hungry. I eat intuitively, and I train intuitively. And this is pretty much a classic haul of food for me from the supermarket. So I'm not going to enter the debate behind dirty bulking versus clean bulking. But the way I see it, if I'm going to try and put on weight, I'm not going to pussy put around. I'm certainly not. I'm not going to die wondering, you know what I mean? So if I start a diet to put on weight, I'm going to start slamming the calories. I'm never going to be that guy that does a fucking six or eight week reverse diet into a caloric surplus. You know, I'm going to hit it hard. If I start seeing that scale go up, I'm happy. You know, that really gets me in the zone straight away. If I was pussy footing around, trying to work out the right amount of macros and calories to make sure that I was only 300 above so that I was lean bulking the whole time. If I had to do that, my motivation would be fucked by the first two weeks. So this time and other times that I've bulked, I've just cracked into it straight away. And that's exactly what happens. You know, I started incorporating creatine as well, which gave me a little bit of a kick, a couple more reps here and there. So I was feeling stronger. I was feeling bigger, heavier from the start, and I just continued that right through. So one thing I will say is that I'm pretty slack when it comes to vegetables, to be honest, like fruit. As far as fiber, I get it from your starchy carbohydrates and fruit. I'm really slack on the vegetables. And I think that's just the fact that I've got to prepare them. My fucking freezer is full of frozen vegetables, but I don't know, they just don't make it to the plate for whatever reason. So with that being said, my carbohydrates come from starchy sources, cereals, rice, breads, things like that, and also from fruit. So for fruit, I don't buy these things every time. Every time I do buy fruit, I definitely get bananas. So I get a few of those. I'll go through. I'll leave them on the bench. Every smoothie that I make, I'll put one or two in. I'll have them as pre-workout meals. I'll have them as snacks. They don't last very long at all. This is probably about 12 bananas, and it might last three or four days. We've got some apricots. We've got some nectarines and some mangoes. So all of these fruit, except for the bananas, I'll put into the fridge and a nice cold nectarine or a nice cold fucking mango on an absolutely stinking hot day is a real nice snack. And it's good for you. So those are my fruit sources for today. And as far as other carbohydrates go, we've got rice. So it doesn't matter. I've said it before, I'll say it again. It really doesn't matter to me whether it's brown or white rice. If you need to hit a certain amount of carbs in the day to make sure you're in that surplus, I really think that whatever is going to go down the best, whatever you find the most tasty is going to be the best option. So we've got plenty of rice. I'll make sure I've got seasonings and sauces and things. So it's definitely no meal in the last four months has ever been bland. And if I take a bite of a meal and it's bland, I'm just like, why the fuck am I eating this? Food is here to be enjoyed. In saying that, I do consider micronutrients and your vitamins and minerals and fiber and things like that. I consider them to be extremely important. In fact, a lot more important than your macronutrients. So when you're trying to gain weight, this is another thing I've found. When you're trying to gain weight, macronutrients become less important than when you're trying to lose weight because I feel like when you're in a caloric surplus, you're anabolic, you've got this food in your system, you've got this nutrients running through your system. Protein becomes less important. I feel like you're not going to be catabolic. How is your body going to lose muscle when you're in a caloric surplus? Whether that be a caloric surplus full of fat, carbohydrates or protein? I feel like you can get away with your protein going down slightly. So with that said, I started this bulk making sure my protein was up around 250. Some days it's been probably about 150 and I haven't worried about it because I'm getting away from all this bro science. I'm not being so meticulous. I never have been and I never will be. So anyway, regardless of that, carbohydrates, we've got the fruit, we've got the rice and we've also got starchy carbohydrates which I tend to get as a sweet option because I need something to keep that sweet craving at bay. So with that said, we've got some cinnamon donuts which are low in fat. I tend to keep my carbohydrate sources low in fats then I can bring fats in from other sources and make my meals really tasty and things like that because at the end of the day, yes, macronutrients haven't been too important to me but I still want to keep my fats low-ish because I feel like carbohydrates and protein are the two macros that you really need to up to, well, carbohydrates especially but protein second, fats third. Anyway, I'm gonna keep going. We've got some cinnamon donuts. We've got cinnamon scrolls which are absolutely delicious. We've got apple cinnamon scrolls and we've got cheese and marmite scrolls. And honestly guys, I love my fucking scrolls. I love them. I love muffins, I love bagels, I love fucking cakes and brownies and all sorts of shit. I just love that shit, right? So to find something that is relatively low in fat, you know, not too high in sugar, it's not that healthy for you but in saying that you need carbohydrates from somewhere, man, don't you? I mean, fuck. It doesn't seem to have affected my health too badly but what I will say is that some days I find myself just having way too much sugar and then I will get a headache and I will get dehydrated and I'll know that I've really basically poisoned myself because at the end of the day, sugar in high amounts and high doses is like a poison, I reckon. But if I'm having maybe two scrolls a day or I might have six of these fucking donuts in a day, it's not too bad, right? I don't think so. But as far as protein goes, we've got egg whites which I will mix with bananas and protein powder and mixed berries and things like that in a blender for shakes. So I'll let those defrost in the fridge and I'll just pour them out as needed into my shakes and things. Other protein sources, we've got chicken tenderloins, I'll get breasts, I'll get thighs, I'll get tenderloins. Today I got tenderloins because they were on special, usually they're not and we've got kangaroo meat made into burger patties which is extremely low in fat once again and we've got some 97% fat-free shade tam which I'll use it on sandwiches because I love a ham sandwich, I don't know about you guys but I fucking love it. So cereals, which is another steak and calf-hydrate sauce, I've got the fruit, I've got the starchy carbs and I've got the cereals, we've got oats which I go through like nothing else and we've got some some Nutri-grain, the Woolworths version. All right, apologies there guys. We got cut off the fucking battery ran out so I'm gonna leave you guys now. Hope you enjoyed, hope you learned something. That is how I've been structuring my food intake, my diet over the last four months and we've made some good gains and it's not stopping yet. So follow along for more, that's all I can say guys. Who knows if we will end up. What I will say is that we're weighing in at about 102 kilo right now and I wanna get it up there to about 110 because then I could say, I could literally say I'm 240 pounds which is fucked. Like that's heaviest shit so let's get there. That's all I can say and I'm gonna get there with the help of all that food that you just saw. So just one final quick word before I do go I realized that I didn't really tell you anything about the actual structure of my diet. Which kind of meals when and things like that. So the way I've done it is I will wake up in the morning and depending on how long it's been since I've had my last meal I'll either fast, I'll grab a coffee regardless and I'll either have a big smoothie which has a good amount of protein, a good amount of carbs, I'll either have that or I'll have nothing and I'll probably make that smoothie and actually take it with me to work to have a little bit later because the way I've actually done it is I've gone throughout my day and basically use my brain on things. And I realized that you grow when you sleep, right? So you'd want a lot of nutrients running through your body and being delivered to your muscles and recovering properly whilst you sleep. So with that in mind you'd want to eat right up until you went to bed, right? So that's how I've been doing it. I've been having at least a thousand if not 1500 calories in my last meal before I go to bed. Marijuana has helped with that, I will say. I get a pretty good dose of the munchies every now and then so it's not a problem for me and I feel like I wake up in the morning. Basically with bulking guys, the thing about bulking, you've got to get comfortable with feeling uncomfortable at times. It's just the way it is. You're gonna feel bloated, you're gonna feel fat. You're not gonna feel the best at times. You're gonna feel sluggish because you've probably smashed yourself with too many carbs. You need carbohydrates to grow. That's just your body just fighting back, I guess. Growing muscle is not easy but it's not, people over complicated, they really do. And the way I've structured my meals around training is I'll make sure I've got a good amount of protein and a good amount of carbohydrates before and after I train. So beforehand a good amount of carbs might be 100 grams, a good amount of protein is probably about 50. Post-training, a good amount of carbs is probably 100 to 150 grams and protein anywhere from 50 to 100. And as long as I've got those two meals in place every single time and every single day, every single time I train before and after I train, I feel good. I feel like I've got the basis right. I feel like I've got the basis behind everything right and I can just fill up the rest of my day with added meals. Whether I have that shake first thing in the morning, that's probably another 700 calories or something. I'll take food to work, I'll take packets of rice with tins of tuna, I'll buy a whole chicken from the supermarket and buy some loaf of bread and make chicken sandwiches, I'll buy some fruit and a protein bar, I'll mix it up. It really doesn't matter, like I said, I'm not meticulous on exactly what I'm having but I'll make sure that I'm sticking to those numbers, I'll have a good amount before and after I train. I feel like that's putting me in the best position to be anabolic. The food you're taking in before you train is literally fuel, it's fuel to make sure you have a good workout. The food you take in after you train is recovery, okay? So smash it before and after you train, whether you're cutting or bulking, I'd say smash the food, there's no way in hell I wanna face another faster training session, they're just not worth it. The only time I'm doing faster training sessions is first thing in the morning, if I have eaten a lot before I went to bed, like more than usual, I'll wake up and I definitely won't feel like eating so I'll smash a coffee, I'll get going, I'll get the fucking caffeine in my system and I'll go down to the gym and I'll smash a workout and then post that, following that I'm hungry again and I won't feel guilty eating at all and I'll start my day like that. So that doesn't happen very often, that means that I've either got a day off work or I've woken up really early before work which definitely doesn't happen. So that's about it and I hope that covers everything. So as far as dirty versus clean foods, I'd say 30% shit food, 70% relatively good food which means low in saturated fat and low in sugar. That's basically what that means, so that's about it. Until next time guys, have a great day, train hard, eat well like I'm about to do, cause I'm fucking starving and I'll see you in the next one. Peace.