 Everybody what is going on welcome to another video today's video is making games day 300 no 232 I do believe so that means that I've been dieting for nine days and I've got some macros for you So I promised in the last video. I'll give you some macros didn't do that But now I do have more data, you know, it's been nine days rather than just four or five so I've been dieting for a week and You know, I don't know about you, but you know, I'm feeling I'm feeling good. I'm feeling like I'm shaping up already. I Do feel flat. I'm not gonna lie, but that's that's just what comes with it. You know, I've dieted too many times now You know, I know what to expect. I think that You know when you start cutting if you're not relatively lean in the first place You're gonna look worse before you look better and that's what I keep telling people when they ask me, you know In these first couple of weeks even four weeks You drop the water weight you drop drop your carbohydrates Not fully but you do drop them, which means water weight gets flushed out You start looking a bit softer a bit stringy because your muscles aren't full of water So they're not pushing up against the skin when you go to the gym. You can't get a good pump But you know, if you know inside that you've you've still pushed that weight you've still stressed the muscle The main thing you want to do when you're cutting guys is try and maintain that muscle mass You don't want to lose it. And so personally in this first few weeks I've just tried to lift just like I have done in the past, you know in the past few weeks for example, I was hitting three plates on the incline hammer strength for seven to nine reps for three to four sets and yesterday I went into chest and I did three sets of nine eight and then seven reps so You know my best day in the gym would be four sets of nine reps with three plates Yesterday after a week and a half of the cut I got three sets First one. I got nine then eight then seven so strength is it's still there squats for example squats I Have still been squatting with three plates for my top set I've still got two and a quarter plates on there Deadlift fuck man. I'm gonna tell you guys this probably Probably about a year ago Probably about a year ago to be honest I made a video talking about my opinions on the deadlift versus rack pulls and then I told you guys my goal for the future As far as deadlifts go and I said to you guys that if I can ever do 10 reps with four plates, so that's a hundred and eighty kilo four hundred and five pounds if I can ever do 10 reps Stop start with no straps just using chalk. I will be a happy man. That video is right here Yeah, it's in fact, I want to see what I look like under this light So anyway Enough of that post back sesh We started off with deadlifts. I haven't actually done conventional deadlifts in months It's it's funny with them with deads. I tend to go through patches I'll go I'll smash them like You know at least once a week if not twice and be absolutely loving it, you know smashing up You know sets to failure going fucking hard for like three or four months and then I'll just go off it And I might put in rack pulls here and there But basically I just I just wear myself out and I just can't continue that kind of workout for you know All year round. So today we got up to 160 for sets of eight stop start and Then I use 140 for sets of 10 stop start. So Working set was 160 three working sets of eight And then I dropped it down to 140 and did a working set of 10 anyways people are coming I ain't fucking doing this in front of people. So I'll see you at home What is going on guys beautiful day here in Alice Springs It's Tuesday morning And it's probably about 30 degrees And it's great. I thought I'd just finish off the video from last night. So last night I hit back I didn't actually end up telling you what the workout was but my back is certainly Feeling quite sore today and that's because I hit deadlifts and I went fucking hard and Deadlifts is still the only exercise that will Guaranteed if I go, you know Pretty hard to failure for a few sets. It's gonna make my back sore. No amount of rowing movements No amount of lat pulldown movements As ever has ever made my back as sore as it is with deadlifts and so yeah yesterday I hit them we did I think I said 160 for Three sets of 10 no three sets of eight stop start, which is you know relatively good for me It's using straps no belt I Think my my all-time goal would be to put 180 on the bar That's four plates and be able to do a good set of 10 stop start and just smash it You know what I mean like that that is a pretty good goal for me And we're not there yet and we won't get there in the next 11 weeks. That's for sure but Anyways guys Well, I'm really really pleased to tell you guys that after being in a calorie deficit for a week I went and smashed a PB on the deadlift. So I put four plates on there I've been sticking around the five to seven rep mark recently and You know doing sets of that this day. I decided to warm up I didn't do as much volume on the warm-up as I normally do which usually fucks me I went to four plates. I started ripping it out. I got to five. I kept going got six got seven It was a fucking grinder, but I got ten and so hey I Just hit my goal on the deadlift. So what's next? I don't know Maybe it's five plates for three. I think that that'll be a good one actually Five plates for three reps. I've done it before But yeah, I'm feeling pretty good at the moment feeling strong. You know, I've got gyno guys You know, I've got gyno, right? I've woken up this morning I haven't trained I haven't done anything and I can already see that this side part is You know, it's shaping up and it's only gonna shape up more. So Let's have a look. Let's have a look at the macros for the first Let's have a look at the macros for the first nine days. All right But hang on. Let me get this up I just had some bad news guys. We have to revisit this All right guys, I'm back. Look at my freaking lips. Why are they so red? Tell me someone Someone tell me why my fucking lips are so red. People used to give me shit as a kid Because they thought I had lipstick on all the time, but it don't Anyways, where were we? Let's look at some macros. Shall we? All right. So personally, I believe that for my body At the weight I am now anything under 2,500 calories a day would be too low anything over that It's gonna take too long for me to lose the weight. I want to lose in the time I want to lose it in so The first few days I was so, you know, I was so determined I was so fucking into it that I hit about 2,000 calories a day And by the fourth day when I tried to keep training the way I do I realized, you know, this is too low The carbs are too low The overall calories are too low and I'm gonna have to change it up a little bit, you know I'm not gonna get as fast results, but in the long run. I'll probably get better results. So What I did is I raised my Let's talk about My total calories every day since I started dieting. Okay So Friday, March 24th was the first day of dieting and I hit 2,134 calories. Second day Saturday 1,766 1,908 2,620 and that was the fourth day. So that was the Monday, March 27th And that was the day that I realized holy shit, man I'm gonna need to really up my calories if I'm gonna continue training the way I want to train to maintain the muscle Because we all know that's so important So I did up at 2,620. The next day 1,858. The next day 4,369. So that was the first day that I had my big blowout, which was on the 6th day of dieting. With all the previous days being around 2,000 to 2,200 calories It sort of evened it out. But the next day we went back down again 1,856. Friday 3,922. Now that day is out because the previous day I put some stuff in the next day because I ate it after 12 p.m. or 12 a.m. So You got Saturday 2,095 and then yesterday 3,838. So today guys today I am feeling Kind of guilty But I'm feeling definitely leaner like I said at the start of this video and you know that's that's evident As far as macros all right as far as macros go first day guys the first day Protein was at 175 which is too low carbs was at 194 which is pretty much bang on and fats was at 73 Like I've said from the beginning, you know, I'm a flexible dieter. I like if it fits the macros but as far as being meticulous on the gram for things like carbohydrates and Fat and protein on the gram, you know trying to hit a certain target. I don't really care There's two things I care about when I'm dieting as far as my diet and nutrition goes. This is gonna maintain the muscle and Create a caloric deficit to create fat loss All right I care about my total calories to make sure I'm in a caloric deficit and my protein I only care about one macro. I don't care about carbs or fats They they can make up the rest, you know as long as I've got enough protein in my diet I feel like my muscle mass is gonna be spared. I feel I feel at ease You know to continue throughout the day knowing I've got that protein in my system Repairing my muscles from the workout before and also maintaining it because that's what I want to do. So Protein I want to be 220 to 240 a day calories, I want to be 2500 or under a day and obviously What's 240 grams of protein 24 six 24 fours is 96. That's nine hundred and sixty calories for Yeah, nine hundred and sixty so twenty five hundred calories total less nine hundred and sixty from the protein Leaves fifteen hundred and forty calories now. It's up to me. This is where flexible dieting comes into its own All right, because now that I have the knowledge about all these food sources. I can then see that amount of calories and Makeup meals to suit, you know my proteins already sorted. So I've got fifteen hundred and forty calories that I can use of Fats and carbs and hey fats and carbs make food taste good So that's the way I do it some days. It might be a hundred grams of fat and a hundred grams of carbs Some days it might be 250 grams of carbs and 50 grams of fat It really doesn't fucking matter as far as your body composition honestly guys You just need to make sure you do have some fat in there for hormonal functions And also for lubricating your body and just making you feel good and giving good taste to your food and Obviously you need carbs to give you your energy I try and you know fit my carbs around when I train if I can recently I've been fasting throughout the day till about two Two in the afternoon eating a small meal Mostly based around protein and then if I'm working seven till seven that day I'll make sure at about four or five I'll have my first sort of real carb source whether it be a couple of bananas some rice some oats Maybe a couple of sandwiches something like that and then that will be my pre-workout meal I'll go and train when I come home after training after work That's when I really sit down and have the majority of my calories That's how I like to do it because I like to eat at night I get really hungry when I train and I've never thought I've never been a believer of the myth that you shouldn't eat after a certain time Or you shouldn't eat right before you go to bed because the way I see it if you use your brain guys If you wait train Like a few hours before you go to bed, and then you don't eat fuck all after it You're gonna give you you're gonna have your body sleeping going catabolic throughout the entire night With a worked muscle not giving it any of the nutrients it needs you grow when you sleep if you've got any hope of Actually making gains whilst cutting I would say that your best bet is to load yourself up with nutrients Before you go to sleep because then you might actually grow in your sleep And then you wake up the next day and you start losing fat again because your body actually goes through different stages even in a 24-hour period guys it goes through stages of losing fat and gaining muscle or putting on weight or you know maintaining because If you've just eaten like put I mean let's be practical here if you've just eaten a big meal You're not gonna be losing fat at that point your body's gonna have to break down the nutrients Absorb it use it, and then if you've got no more carbohydrates no more glucose to use then it starts breaking down fat again for fuel So let's say you ate a 500 calorie sandwich How long does it take you to burn that well if you're not doing any cardio? You're not weight training or anything. It's probably gonna take a good four five six hours to break that down if you don't eat anything buy that six-hour point Theoretically you should be back into fat burning mode I'm using my fitness pill when I'm tracking and I've got calories and macros to to enter in I Would much rather look at it in a 48 hour block So I've got 5,000 calories to use in 48 hours rather than 2,500 to use in 24 hours because especially with shift work. I eat at one o'clock in the morning Sometimes I'm eating it, you know one in the afternoon sometimes it really it It definitely varies and for me to stay consistent and not worry about it too much I like to spread out the blocks rather than be a 24 hour block because it's just it's you get too pedantic and Obviously, I'm not pedantic now because I know what I'm doing But I can see how guys would be when they feel like they need to hit that exact gram of fucking carbs or fats to To create fat loss. It's like no guys It's a calorie deficit you want to keep your protein in there to make sure you maintain the muscle because that's the fucking key About bodybuilding is building the muscle then cutting the fat without losing the muscle and then you look great So that's the plan guys. I will give you my macros. Sorry. I just gave you my macros for the first day, didn't I? The second seven days after that was pretty much spot-on so 252 grams of protein 235 grams of carbs and 71 grams of fat per day so as far as calories go that is an average of 2,615 a day Lest my weight training every day, which I've burned three four hundred calories So that probably goes down to about 2,200 a day and that is putting me in a great position to continue Losing fat so so that is what we're doing guys and today I'm about to go and train some back Definitely won't be doing deadlifts That fucking set of deadlifts. I think I did on the third day of the car or the fourth day of the car and I Could not bend over for about four or five days. It fucked me up. Honestly, but I went to absolute failure Like after that eighth rep I thought no, there's no way I'm getting another one and I've got two more So that's Tom Platt style. Anyways guys Once again, I hope you have a fantastic day Eat well train hard and I'll try and do the same and tomorrow I have a day off. So that's cool I'll grab out the camera and we'll do a little vlog and Show you guys a bit of day's day stuff But it's all gonna be fitness related anyway. So you guys tell me what you want to see honestly like I'm kind of bored of a board of You know, I think oh shit, okay, I'll show them what my smoothie is this morning Well, you guys already seen that, you know, and I think fuck I'll take the camera down to the gym And then I think I'm gonna have to get someone to video me and all that stuff. I'm gonna have to Feel awkward about bringing my fucking camera down to the gym, etc So I don't do that in the end and and then sometimes I'll bring out the camera in the morning And I'll look at myself and I'll be like God you look like shit this morning and then it won't happen. So I'm just gonna get that shit out of my head, you know, I thought it was but I guess I am I'm still quite self-conscious about the whole thing But we're at three and a half thousand subs, so I'm definitely happy about that But anyways, I'll leave you guys now too much rambling. Those are the macros. That's how the diet's going nine days And I'll see you guys tomorrow. Thanks for watching