 We're at eight days out, the low carb's starting to hit, but in typical fashion throughout the last 12 weeks at least my lunch break is going to be spent working towards my goals man so today is cardio, we're going to mix it up, cardio is a funny thing, it's something I always preach that you never needed to get shredded until I actually tried to get shredded and I wanted to eat more than 2000 calories in a day, when that happened I realised that ah, you know, the average guy isn't going to get shredded on 3000 calories and no cardio so that's why I implemented cardio and that's exactly what I'm going to do now, so it's going to be high intensity interval training, adjusts, yeah just came home from work, parked car there, went inside grabbed my GoPro and now I'm walking down to the oval and you guys are coming with me, so yeah it's really coming down to the crunch now, basically I'm just getting through the day with the least amount of food that I can handle so that means that I'm feeling hungry most of the day, definitely going to bed on not so much of a full stomach is what I'm used to but I really don't give a shit because you know it's all come down to this so I will be pushing as hard as I can right up until the last moment but ah, just about the oval, I'll show you guys what I'm going to do when I get there, all right guys so here we are one high intensity interval training lunchtime cardio session, a little bit of HIIT, a little bit of HIIT, most of my cardio this prep has been low intensity steady state, today I've probably got about 20 minutes and I just want to smash something out nice and quick, I'm not doing weights until later tonight, I've actually fasted all look today so my energy levels are low especially being eight days out but we're going to kill it so what I'm going to do is sets of 40 40 meter sprints, I'll walk back, I'll do some press ups and then I have a little bit of a rest and do it all again so we'll see how many of these I can do in like 20 minutes, may push it to 30 we'll see how I feel but these sprints really take it out of here so I definitely won't need long so without further ado let's get to it, so that's round one as you can see all I've done one up one down one up one down, 10 press ups in between it's the press ups that take it out of you man so I'm just going to have this is called high intensity interval training for a reason go hard for a few minutes have a little bit of a breather I'm just going to walk up and down probably once or twice and then straight back into it another four so five minutes down 15 20 minutes ago press ups by far the worst part don't rest that's not high intensity six seven eight nine nice and slight it's set number two holy fuck number three set number three is going to be the last set I really don't need to you know do any more than this it's got my heart rate going but some people don't realise is that after high intensity training if you don't eat for the next hour or two mate you're still going to be burning a shitload you know as soon as you go and eat it stops the fat burning process for a particular amount of time not for long but that's why I kind of like intermittent fasting as a basic principle make the most as well as fast to cardio make the most of the opportunities you have to lose fat if you're in the fat burning mode extend it for as long as possible and then when you do eat um eat a bit more at one time you know what I mean same amount of calories throughout the day but it may or may not increase or decrease your rate of fat loss but whatever you have to do to stand stay within your calorie amount per day you do what you got to do however you want to eat it six meals two meals i don't give a shit all right last set let's go you know what's left one set 10 push-ups that's it let's go nice and slow this is that last set good form building in a chest 20 minutes 35 today start of October might be about a hundred Fahrenheit for you Americans if any of you watch cg fitness when he's sweating his balls off in his garage in his uh storage unit thing and he goes outside he says it's like 110 degrees sweating that's what a la springs is like so it's crack up because i was watching that his whole cutting series and thinking geez that looks similar you know clear blue sky every day very i don't know they have a lot of tropical storms there i think a la springs is lucky it escapes a lot of that i'm done i am done go have a shower pack some food haven't eaten yet gotta do what you gotta do i want to look shredded all right guys so a few last thoughts just before i get home total workout was 20 minutes exactly actually consisting of three sets of four so that's 12 total so that's 12 times a 40 meter sprint about a 40 meter walk and 10 press ups proper press ups no knees no bullshit if i have to stop on seven i'll take a break and do another three from there you get up catch your breath and go for another sprint so i did that four times had a break had a break a couple of minutes did another four times had a break did another four times and now i'm walking home so as you can see heart rate's still up and uh we're getting it