 shopping. I've been on a spree bro, it ain't healthy. What's up you two? A week after the competition, I'm alive. I actually feel kind of good. First week of bodybuilding, I skipped two days, but we're making up for it. So we're gonna get a little leg day-to-day and like everything else, you know, lack of a better term, we're power building. So I got a strength move, a couple of hypertrophy moves. Body weight was 212 last night. I forgot the weight this morning. So we're probably down minimum eight pounds because we're 220 when we started. But minimum eight pounds. So we'll give you an update on that. Food update coming to me and see if I can get some food next week. We'll do a full day of eating. Stay tuned man, the shreds are coming. You're gonna blink your eye and I'm gonna be fucking silent Michael Hearn. Check it out 3sb.co. We got the new collab with Game Day Barbell. Six fire teas. Check them, get them while they're hot. We also got a secret release. Just three dope one-off teas on our part. I think y'all really like them and we're diving in deeper. So I want to help y'all, I want to get to know y'all. So ask me anything in the comments. We're gonna be continuing through the cut series and I'm gonna answer all your questions along the way. So whether it's fitness, business, personal, any advice you got man, comment below and we'll tackle those in the upcoming vlog. We got a couple like light strength goals within this. So I think I'm gonna try to get the 500 maybe my best ever is 500 pause high bar. So we'll try to work up to something like that. Pause or regular and bang it out for some reps. I've probably done it for two or three high bar. Low bar I've done it for six or 515 for six. So I think we slowly get to that at a lower body weight. I'm already below like my competing weight. I was about 210 to 12 when I was my strongest and right now I'm like 208. So that'll feel good. Same with the bench. We got the 315 incline for three to five. Deadlift whatever because we just kind of chased that. So I'll just try to keep 500 for reps and shit. I'm gonna go for a walk. I'm gonna go eat and we'll catch you tomorrow. Second Saturday at 3sb.co it's gonna be bumping. I got a little back and by steps. I'm gonna go catch some sleep, get some sleep, catch you in the morning. Second Saturday. It's getting a little loud. 10 a.m. Every second Saturday of the month we go 8 a.m. to noon free open house. Number one goal is just kind of build the community. I know some people maybe can't afford like a higher end gym. Maybe they live further away and they have to train in different circumstances. So you know trying to live up to what we preach and actually do it. I want people to get to know each other. I want people to learn about lifting, being a better environment, push themselves a little bit. So once a month we get new face all the time. So it's really cool. I typically don't lift but now we're on some bodybuilding shit. So I did incline 225 for two sets of 10 and then now we're just doing a little back and by just a little pump because this week was a little weird with the meat but people having a good time lifting big lifts. The whole crew is here kicking it. So welcome. Second Saturday. We're going to go like a minor 10. Yeah. We start right on the patella and then we're just going to go half wrap up all the way and we're going to work our way back down. You want to take the tension out the whole time so you don't rip the knees and then wrap her up. Then we just cut this in half each time. We work our way to the bottom of the quad. Work our way back down. Probably double layered up here. Then you cut to the seam in half and we're back down. Would you say second? You can't go to the grocery store and not get something for the car. You gotta have something. Like a drink or a water. Yeah I typically do a drink and like a beef jerky but I didn't think about it and they're a protein bar. The protein bars are kind of. Yeah I did yeah it depends. Oh you're recording. You're recording. How's your stump town? It's not bad. It smells good. It's good right? It's like almost creamy. Yeah that's the nitro. Yeah. You have gum in? Yeah. That's pretty good too. You want to try it? It's just black. It is good though. I'm sure I could do it. You like this one better. You drink black coffee? Yeah. Yeah. Maybe your pal little girl. I didn't even drink coffee until I was like 22. I don't like coffee. I didn't drink any coffee till I was your age. I drink black coffee in high school. Yeah I didn't. I didn't drink coffee or energy drinks until I was like I did a little pre-workout maybe. Energy drinks were one of the things. Red Bull like came out when I was in high school. You know what I mean? Hey bro you just dated yourself. You know what I mean though? Yeah. I got to drink these like a Thai energy drinks that tasted like Red Bull and they're in glass bottles. Oh that's not the time. What's it called? Balls? No. Have you had that? No. There's an energy drink called balls. But okay. He would share it with us and we'd drink it and he said really good and then it was until I had a Red Bull when I grew up and when I realized it was energy drinks. Yeah I I I never had that shit. Ever. And then coffee I started to do when I first time I ever did keto. Oh. And you throw some cream in there or butter. Here you go. I did keto for a long time. Yeah I did keto for a long time. Then because you didn't there's no like info out there on diets. Yeah. What did you do keto? Probably like 09 to 13. I I I blunted all my gains. Imagine how strong I'd be if I knew what I was doing. Yeah I tried the trail for you guys. I was a little like what do I call it? Like a test dummy. Well I never did keto. You wouldn't have known. You would have. I'm telling you if you were in 09. Well yeah but like we're just that's just the difference you know. Yeah but you wouldn't you would have though because there was nothing else. No I wouldn't. You would have. I can't give up carbs even if I wanted to. No you wouldn't have known. I would be like no I'm eating. You wouldn't have known. I look. If you thought eating no carbs you'd have 500 pound pull and you'd be like oh all right yeah. Is that what they said? No but like it was like people thought it was a performance thing like this is how you best stay in weight classes and this is how you do all that I'm like all right I'll do that. I barely do that now. I just realized during this meat cut like her meat cut that I need to watch what I eat now. Yeah off season could be long. Yeah like off season all right that's what um you know at woods and frozen like rutino they all have like dietitians that they watch what they eat and they plan when they have their meals and I'm like that's crazy. Lucky for you is you tracked zero and you didn't get just not like you turned up to 160 pounds. You know what I mean? That's what was happening to me and so to stay in the 198 class I ate keto but then I was weak from revenge 315 for like five years. You know what I mean? I was just stuck and I was in my early 20s I was y'all's age so just like all my years that I could have been smashing weights like you and C-vass are both crushing PRs right now. I was just like bashing my head against the brick wall doing nothing. Kind of. Yeah kind of. A little bit of programming stuff for sure because that wasn't known either and keto. Yeah I was just fucked. And then now I just live off of black coffee so it could be sure it's alive. So Mikey. All right quick uh food run. Just some diet ideas for y'all. Your grocery store might not have the exact same but it's similar. Um so to get some veggies in sometimes I get tired of just like steam shit. I do do a lot of frozen so it doesn't expire because I travel and so it just allows me to um not waste money and waste food. But to get other veggies in like a broccoli slaw and then I'll just make it with like my own like craziness. So I'll just throw this like diet um salad dressing on there mix it all up slam it back. This is like five carbs with nothing and this is literally nothing. Six carbs for the whole thing it's 18 carbs. No fat no protein or not no protein but a little bit of protein. Mikey trying to shred this. Yeah we're on the shreds man. Same idea here just a slaw so maybe I'll go half and half a little bit of salad. I don't do a lot of potatoes um but I thought I'm getting a little sick of rice and so I might even do that right now and uh clean these up and we'll throw them in the air fryer maybe just slice them in half um a little oil or spray to make them crispy salt and that's all you need. Volume wise potatoes tend to win over rice and for me personally we talked about trigger foods in our last cutting videos back in like the summer um choosing foods that don't trigger you to want to eat like crazy and for some reason rice I can eat all day long. Potatoes fill me up a little different um and so that's on the individual. Now I heard there's some slander on the A1 sauce. You like A1 sauce? I don't know why there's A1 sauce slander going on there. It's like you can eat it with anything it's literally like vinegar reminds me of my childhood eating shitty steaks. Oh okay. So I ain't putting this on the steakhouse ribeye I ain't putting this on the wagyu but if I'm eating some shit steak or even chicken and I'm bored I'm gonna throw this on there because it's literally too carb and nothing else. What are you looking at? I didn't like go through it. Oh I was gonna send it once. Yeah so this uh is individual to our store obviously but it's like a pesto so there's probably a little bit of fat in there I might even cook this right now but it's just a chicken breast just to change things up if I'm going chicken breast I'll add a little bit more sauce or something right because the chicken breast is a little bit leaner if I'm going chicken thigh I tend to eat it plain or just salt because that's a little bit fattier and so that's like the whole idea of what truly flexible dieting means it doesn't mean I'm eating pop tarts all day and just doing pop tarts and protein shakes away it means that I'm wiggling around so I don't just have to eat tilapia and broccoli because then I can hit my macros and calories allow myself to be more consistent with the diet so I can eat this way year round you can't do tilapia and broccoli for the next 50 years you're gonna be grossed out and under nutrition wise it's not even good either we need a variety of fruits a variety of vegetables and a variety of meats to hit all our micronutrients this is like the go-to just lean beef 96% 97% the goal 3.5 fat for like every 30 26 protein so I get a ton of those I got a venison on the side it's a little more expensive but the macros are the same and it's frozen again when I I know you can freeze any meats but I just tend to buy frozen stuff because I travel like last weekend we were running the meat so I was eating out or doing random shit this week I'm headed to LA in Vegas for the two weeks we're heading to the Arnold so I try to keep a bunch of stuff in the freezer like last night I was starving I had no food so I had to make a shake I hate shakes I'd rather be able to whip one of these out this is what we're trying to show Barquam because he's on the shreds like the person I think it's just tuna I'm not a huge fish person but the macros are so insane this whole bag 70 protein no fat no carb I could probably air fry it even frozen right yeah because it's probably thin so I'll probably just air fry these or even on a pan and just sear it and then maybe soy sauce or just salt something real easy throw up with some potatoes throw up with some rice butter boom butter boom you want to show you what you got Abby's probably on a slightly more strict cut but hers is a more acute how do you like that acute acute means like a shorter duration oh yeah she's literally just getting in her weight class for the Arnold she's not really cared about composition and shit because she's already jacked so three weeks to cut and this is day three of being on 1,100 calories so it's super low um I feel okay right now I'm really really hungry because I mean it's like noon yeah out of the city um but it's been a delayed week and um we'll see how the first week of the next block like feels normal I'm hoping to like everybody drop three pounds ish but that's pretty good yeah from 130 and then 129 and then literally the last few days one pound each day which is I don't know what the fuck is happening um but this was uh let's see just a cauliflower medley um inspired by Mike and then a slaw you couldn't do this like eat this raw or like I like stir frying it with some protein and then it makes it taste better um minced garlic because I'm lazy more like the stir-fried veggies to show easy in the pack yeah um and I have like ground chicken and ground pork I'm gonna cook that with salsa because throw a little bit of this and on anything and it'll taste better I'm going with five calories um let's see oh yeah this sugar-free sweet with it sweet and spicy sauce again I don't know it's just like ground meat that's lean and then throw some sauce on it hot sauce is a big hit when you're dieting because hot sauces mustard if you like it yeah there's a couple things in there with like basically no calories I have like no sugar ketchup yeah and I'll mix that with mustard and mix I don't know it's all you really need here yeah you're a little little creative with it yeah um lettuce I'm gonna eat like my chicken patties at home with like protein style and then just throw some sauces and cake tomatoes on there um green onions and then just like accoutrements I guess and then I got the same ground beef as my 96% lean or the same fat and then last thing in here is just this I want to try this lemon pepper chicken breast because I feel like this would be easy to cook up too little pepper yeah lemon pepper so oh yeah I'm gonna do protein shakes and protein shakes um and like overnight oats or oats with this just because it has like some protein in there and my own milk doesn't really what else you put the overnight oats what's the decorations um I used to do chia seeds and then honey and then a little bit of I don't want it to turn into a protein shake with oats in it so I just do a little bit of the protein powder um and that's pretty much I don't do too much oh and some cinnamon cinnamon makes everything taste better um that's it are you guys hungry? I'm gonna even cook these too habits you need to build are do your dishes right after you cook otherwise you're not going to do them it's gonna get fucking gross and I fucking hate that because I gotta use it tomorrow to cook so I do that every day I'm gonna clean up we're gonna head home all right I mean we are home I'm gonna head to bed Michael grab a massage and then it's uh end for the weekend a little breather tomorrow before I go for a walk and do some cardio but no real lifting I'll catch you on Monday man now 3sp.co we've got a bunch of new clothes appreciate you selling Mike right here the the secret the real secret of the real secret of the dishes you just don't even wash them right you gotta eat dinner tomorrow if you're if you're bowling you take ceramic plates one use throw them in the trash oh I don't wear the same socks twice so we're uh we're that's how you manifest though that's how you manifest you act like it's there