 What's up guys quick announcement? I will be coming to New York City August 31st a meet and greet Q&A lift some weights at solace gym, which is dead middle of Manhattan 7 p.m. Again on August 31st if you want RSVP, it's totally free All you have to do is email info at New York solace comm so the RSVP is just info at SolaceNewYork.com let them know you're coming. I'll see you guys there August 34th August 31st 7 p.m. See you guys there. What up fam? Silent Mike in the kitchen as Hopefully you know I just got back from shit maybe three four weeks of travel within the last two months So I've been on the road a ton Obviously on the road eating out is an issue I tried to do my best when making decisions, but I also like to try the local cuisine and eat some of the good food While during my travels came back a little heavy about 213 pounds. My lowest ever was 208 and now We got about eight weeks some of that's obviously water But I want to get back down sub 205 closer to 200 almost in the 190s By the end of September so we're ended July right now Luckily enough with when I am at home I have the support of bite meals shout out to those guys you can use code silent and save some money check out there But they send me meals which one they're delicious. They're things. I can't cook. I talk about that a lot There's a lot of these food prep companies out there, and they just basically send you steak and rice I was like do I could cook steak and rice so I get a lot of like their pastas and also their pizza Which the macros are fucking sick and it tastes delicious. So When I'm at home, I eat that often two or three times a day I do like to eat out in each polo here and there because it's easily measurable while I'm dieting and it tastes delicious And it fills me up, and then I'll also cook maybe one meal a day. So between those combos It's typically how I eat when I'm at home And then I sprinkle in these snacks that are kind of my flexible side the more diet east side Obviously Chipotle is a little bit flexible, but when you break it down, it is just rice beans meat So this is a little bit more flexible side grocery haul welcome to it probably the first grocery haul I've done Training is gonna get locked in as well trained six days a week Monday Wednesday Friday is gonna be weightlifting Tuesday Thursday Saturday will be powerlifting accessories Sprinkled in on all three. Hopefully you guys stick around for some of that footage Weekends what we're gonna try to do is a little bit of technique diet talk as well as that series that I promised a long time ago Where I'm critiquing your form more information if you want to send in videos to be critiqued. So starting I like water But I like to be hydrated with a little bit of taste. So look rucks It's just sparkling water. I literally think there's nothing in it. We'll go to the ingredients to be sure I know there's zero calories But literally what's in it is carbonated water and natural flavor. So Sometimes when I just need to sip on something and not chug water. I go there Picked up some tips from the man Alberto Nunez We'll get to those tips. I guess but cereal. I chose a fatty gross fat kid cereal Three grams of fat 22 carbs per cup. I could eat it just by itself with I use Fairlife milk It's like a protein milk. They filter out some of the sugar and the fat and it tastes pretty good in cereal or coffee but Because I have a large appetite. We're gonna eat this guy with This guy some Greek yogurt This is the tip I picked up from Alberto He ate a ton of Greek yogurt and he eats like the real natural no sugar type shit This has a little bit of sugar But still in one cup is 18 grams of protein 13 grams of carbs and zero grams of fat. So I'll mix these two Tastes delicious. It'll taste like fro-yo And that'll be my wonderful snack for the day. I also got just the cups in case I want to get it to go a Go to a mine while I'm eating Whether I'm bulking or not is beef jerky bite at a grocery store Then you'll have to take out a mortgage for it But if you buy it at a store store like a or if you buy that a gas station dude There goes the joke if you buy it at a gas station enough to take out a mortgage it ends up being like 15 bucks for this, but if you buy it at a regular grocery store, it's not too bad. So Mackerel's one fat five carb 12 protein. It's just again something I can eat While I'm chilling get a little extra protein in and it tastes delicious What else we got? Popcorn for those that have been around a while. I'm a huge popcorn fan The volume that you get from popcorn is great I can eat a whole bag of popcorn ends up being about 50 60 carbs. It's super filling and it also for me Again with a little bit of this fat kid mentality It helps that snacking nature that I have when I'm on the computer or I'm watching a movie or watching TV I'm winding down the end of the day And I need something in my mouth That helps a lot Last but not least my caffeine consumption Diet drinks. I know there's a lot of talk about it Artificial sugars this and that I don't over stress it and I don't overdo it in moderation The amount of artificial sugar that will be in an energy drink or diet soda is a lot less than the amount of sugar That will be an enormous soda because they are much sweeter. So Refer to much smarter people on me about the actual health effects I think one we don't know the total amount of effects of an Artificial sweeteners, but I try to do everything else in my life to be a little healthy Cardiovascular lift weights sleep good practice my brain power. So I'm not gonna stress on artificial sweeteners Quick grocery haul Today is a rest day, but I'll catch up with you guys tomorrow. I'm just gonna chill out extra hydrate We'll talk about my macros maybe soon what I've adjusted again Because I've learned from Alberto time to wait lift tomorrow meetings email regular life shit About a new car The car needs some work When the car is done work with its work, I'll reveal to you guys Let's go life errands all morning. It is currently 310 I'm about two-thirds done with my food talking about nutrition a little bit today My new calories From a little bit of ideas that I got from Berto and things. I'm lowering my fat Trying to fig figure some things out. So I got um 280 290 carb 50 to 60 grams of fat 200 grams of protein Training six days a week as I went over before today is weightlifting day. I'm actually pretty excited for all my weightlifting days I got my fresh socks shout out to my mom's and my sister. It's my birthday present That's my dog Cassius It's his actual picture on the socks, which is pretty cool Don't know what we're doing. I'm gonna add back to whatever we're doing. So weightlifting days I'm gonna do my own back accessories probably just some rows and chin-ups get things done with sipping on some coffee Everyone asked my pre-workout. It's typically coffee. I've been chugging water all day another pre-workout an alfajores It's like an Argentinian Like cookie deals like chocolate with a little bit of cookie with a little bit of dulce de leche in there A little bit of caramel in there feeling good excited to train. I was really really sore yesterday from all the squatting squatted hard Thursday Weight-lifted Friday squatted hard Saturday Sunday off. I just chilled Slept good last night may go test drive some cars looking for a new daily driver Probably won't take you guys with me because I'm alone It'll be weird filming at a dealership all by myself and test driving the car But maybe I'll give you an update after training It's hot in the house. So I know it's hot outside. It's about 9500 degrees. Everything feels fresh Feel good excited to get back after training after a couple weeks of travel things weren't optimal I'm excited to make my gains back Keep pushing this weightlifting thing keep pushing this diet We basically do some kind of snatch and clean variation every day. So We'll see what we get into Ladies and gentlemen, I am sad to inform you this is Some of the very last weightlifting footage you will be seeing for a while Time to hang it up a little bit just taking a break from it. It was a great experience a good, you know four or five month experiment Saw some good improvements Hit some okay numbers But what's been happening is One I've been overdoing it just blatantly No, no excuse, but I was trying to power lift three times a week didn't want to lose my strength there trying to weight lift three times a week Trying to improve there and because of my upper body mobility in the snatch is so limited that my lower body gets some dysfunction in overhead squat and I End up really really really aggravating my quad and my hip So much so that I couldn't squat and I couldn't deadlift so Right now as I'm recording this it's about a week after and I've decided to Take a break. There are some power lifting numbers I still need and want to chase down even though that overhead squad doesn't look too dang bad right there Especially if you guys scroll back and see the very first video. I did a long time ago This is pretty dang decent, but that right hip and right quad just got so angry So basically I'm going to Table top it table top the weightlifting I want to focus back on building my strength and the power lifts No, they have not gotten stronger because of weightlifting No, do I think weightlifting will really help powerlifting a base of powerlifting can help weightlifting squats poles Maybe you could argue the bench not so much but any kind of pushing power strict can't help weightlifting But the other way around I do not believe it is beneficial. So I'm going to take a break Get down to the body weight things are working well on the diet. I'm just training four days a week I was also training five six seven days a week for almost a year straight and It's just hard to do it's hard to do for anybody Especially me with all this dysfunction. I just couldn't do it. You can even see here I was kind of doing a power Just kind of not being able to squat low enough and I talked to Ben about that the clean didn't hurt as much because uh My body lower body I can move it how I want but on a snatch. I just can't move how I'd like For those that have done anything for a long period of time and I'm talking Over five years over ten years. You know goals change, you know pads change, you know Things are always in motion. So now my goals are changing back to the power lifts I Don't think I've lost strength per se But I'm definitely deconditioned and squat bench dead especially the squat because this hip is making it so difficult So I'm squatting once a week. I'm gonna pull once or twice a week adding in heavy stiff legs Get some of these hamstrings back then I'm gonna bench probably about twice a week and do some overhead Subtype of dealt work two or three times a week probably one good pressing day and one good shoulder accessory day Make sure that all the muscles are ready to work ready to get after it I think I hit a decent snatch this day also and also a pretty decent clean So hopefully you guys are enjoying that footage share it with your weightlifting friends do your boy a favor Give it a thumbs up if you enjoy the footage I've been dropping subscribe because we got a ton more on the way for videos a week Some diet stuff back to the basics of strength training some hypertrophy work Two or three kind of log training style videos a week. We have the new Series dropping every Sunday where I'm going to be critiquing your guys's form and then in between I'm still going to get some Informational some instructional videos if you guys are interested. I will be in New York City as I mentioned earlier in the video 31st We also have a free four-week program available by Kaizen in the description below. I Thank you guys for all the support through the times through the travels on To the next one. I'll basically be following a very Similar program to the free four-week repeatable program that I have for you guys Available look at that some kind of power jerk I think I should get pretty heavy with these and I just forgot to move my feet Because the weights are arguably aren't that heavy for me because I could strict press it. I'm just bad at moving Here's Ben crushing some squats. I think we're near 500 plus mark maybe 520 all these kilo plates get me confused again I do appreciate you guys Moe videos dropping be sure to subscribe be sure to like solid Mike. I'm out of here