 What's up you guys? What is going on? Welcome back to another video and welcome back welcome back to another update of my 30-day fat loss transformation Would you believe today's date is the 12th of May and that actually means that it is day 30 So that means that if I wanted to I could call it quits on this transformation right here right now But unfortunately or fortunately whichever way you want to look at it. I'm gonna continue I'm gonna continue for another two weeks. So we're gonna make this a six-week fat loss transformation at the moment the way My physique is looking. I'm at that point. It's starting to turn. It's starting to turn Positively I've got through those first couple of weeks where you start to look worse before you look better I'm metabolism is firing my body is starting to make that change and Now the cuts are starting to come in But there's certainly not where I want them to be or where I thought they might have been by this time That's not what we're here to talk about. We're here to talk about the previous week. We're here to talk about from day 22 to day 29 of this 30-day fat loss transformation once again, I've got my Sheet full of data As you guys know data is what I love Especially when we're doing video series and things like this because at the end of the day is at the end of the day When it's all said and done we can look back read the data and Have an understanding of how and why things happened So guys, I've got my four pieces of data to present and They are my sleep which I am happy to say I tracked all seven nights I've got my my steps slash exercise Which I tracked all seven days, which is fantastic calories burnt, which I tracked all seven days and My forms of exercise what I've actually done to burn those calories and expend those steps Let's get into it. Um sleep now obviously sleep is Well, that's how we live. I mean if we didn't sleep We would die eventually. I think or at least we'd go crazy. So, you know sleep's really important I've actually really enjoyed being able to track it, you know when I got this fit But it wasn't to track my steps. It wasn't to track my calories. It was actually to track my sleep So that's been one of the most interesting things for me to track So after the last seven nights of tracking data, this is what I've got I averaged Seven hours and 55 minutes of sleep per night, which you know to be consistently getting that is pretty damn good Although it's not like I have an alarm to get me up at the moment My best night of sleep was Monday the first night of the week, which was nine hours and 12 minutes My worst night of sleep was on Thursday with six hours and 21 minutes and on average guys That's seven hours and 55 minutes of sleep per night is happening between 11 p.m. And 9 a.m. Now seven hours and 55 minutes. I can tell you guys that For example on a day where I might get nine hours sleep, which is huge. That's a lot Not only am I waking up thinking fuck. I've just wasted half the day But I can really feel that like I wake up and I don't have that tired feeling behind my eyes I don't have that pressure. It's like it's like my eyes can can can Feel fresh from the moment I open them, you know, and that that is a feeling that you can recognize So on a night where I might get six hours of sleep. I certainly don't feel like that I feel like I need my coffee. I need to have a shower to wake myself up So it is very interesting, you know the difference between a six-hour sleep and a nine-hour sleep But clearly I don't have an alarm clock. I'm not getting woken up So my body is sleeping as much as I need and effectively Apparently that's seven hours and 55 minutes a night. Okay steps and exercise. I tracked for all seven days From Monday to Sunday. We had a total of approximately 55,000 steps, which is probably not as many as I'd hoped I wanted to average about 10,000 steps per day What actually happened was I averaged about 8,000 steps per day My biggest day as far as steps were concerned was Sunday I did 14,103 steps. My lowest day was Friday Where I did 3,075 steps Now the difference between my lowest and the highest is literally a 10 kilometer run So on a day where I do 3,000 steps, that's literally just walking around the house on a day where I do 13 14,000 steps. That's just walking around the house except I'm going out for a 10 kilometer run or walk and that's what happened on that day now steps are all good, but What we're really focusing on as far as losing body fat is is calories It's calories in versus calories out and as far as calories are concerned through the seven days From the 4th of May to the 10th of May I burnt a total of approximately 21,000 calories. Now I say approximately it's going to be a few out. I can't actually Remember I've just written these down. I've looked the screenshots that you see on the video I've taken I've gone and looked at those screenshots. I've written out the data So it's easy for me to to talk about. So it's it's approximately 21,000 calories, which means on average Approximately I've burnt 3,000 calories per day. Now my highest day as far as calories are concerned I burnt 3,749 and that was on Thursday My lowest day was the Friday where I only had 3,075 steps and I only burned 2,443 calories So on average guys as far as sleep Steps and calories are concerned. We've got seven hours and 55 minutes of sleep per night. We've got just under 8,000 steps per day And we've got around about 3,000 calories burnt per day. Now as far as the exercise or the mode of exercise I've been running And walking And cycling Not so much cycling Usually I'll start walking and then I'll get bored of walking after about five minutes and I'll start running. Okay guys so This is the data that I really enjoy not only steps But also once I've done a run or a walk coming back and actually looking at the app looking at Strava or My Fitbit and you know finding out how I did because there is one thing that I try to do every single time and that is I'll try to pace myself enough so that during the final kilometer I'll try and speed up and I'll try and get my fastest recorded k of the run in the last kilometer just for a little challenge But with that in mind the first run was on Thursday. It was a total of 9.53 kilometers That took me 58 minutes and 48 seconds. My best kilometer was the fourth k in five minutes and 24 seconds I walked the first kilometer and in doing so my average Kilometer pace was six minutes and 10 seconds per k throughout that 9.53 k's There was a five kilometer stretch That effectively was my third fastest five k and that was 28 minutes and 50 seconds My second run was on sunday 10 k's exactly 58 minutes and 30 seconds My best kilometer was the final kilometer in four minutes and 53 seconds My average pace throughout the 10 k's was five minutes and 51 seconds Throughout that 58 minutes and 30 seconds. My best five kilometer stretch was 26 minutes and 58 seconds And that is so far my fastest five kilometer recorded once again. I walked for the first kilometer and then started running I feel like I feel like at the moment I could comfortably run 10 kilometers In under an hour and that is a decent level of fitness. That's you know good enough for me right now And I guess if I really wanted to improve that I'd probably have to focus on it at the moment. I'm focusing on getting lean exclusively I'm using any run or any any exercise I do just as a tool to add to that and um, well, that's what we're doing So here we are 30 day fat loss transformation My fourth weekly update We are going to do two more weeks not where I want to be just yet as far as you know conditioning goes so we're going to continue for another two weeks and whoa The moment you've all been waiting for whoa, and I know it's the moment you've all been waiting for because I can see My audience retention for every single video and each of these update videos Everyone watches the first minute and then they skip right to the end so they can see my progress pictures And that's what we're going to show you right now. So progress pictures all of this means fuck all Without actually seeing what all of this is doing. You know what I mean, and that's what progress pictures do They allow us to see the transformation from the start at the end Usually the first progress pictures aren't going to be the best. They're not going to be the most flattering But they are important you take them you put them away And then you wait until the end of the transformation where you put them together And that's what we're going to do at the end, but not just yet. So right now I'm going to show you guys the progress pictures for this week. So we've got the the 12 odd progress pictures once again, you know front relaxed Quarter turn to the left rear relaxed What do we got most muscular a few different variants of most muscular? We've got a front double bicep rear double bicep rear lats bred side chest side tricep abs and thighs among a few others so Like I said, everyone would have probably skipped the majority of this video and you'll just be watching now So I want to say well, thank you. Thank you for being here But I have to say guys there may have been some crucial information in the middle part of this video that you might have missed So please by all means go and check it out And I will leave you with one final tip if you're listening to a video on youtube could be a video of mine Could be anyone else's usually long form And it's just speaking speed it up man Put me to 1.25 or 1.5 speed you get through the video twice as fast and it doesn't really sound that much different Anyways guys, that is a couple of tips from me. Um, this video has gone far too long But with that being said I'll see you in another week for our week number five update And it's not going to be called a 30 day transformation. It's going to be called a six week transformation So I'll see you then