 what is up everybody it is another beautiful beautiful Sunday here in Alice Springs today I've got night shift so I've got the day to do the things that I want to do for once and make the most of this good weather so funnily enough I'm actually not going to be outside but it does put you in a positive mindset from the get-go you know I do like the rain I like it when it rains here but at the end of the day you know you can't go wrong with bright blue sky every single day it just puts you puts in a great space if you can harness it for for your goals that you want to achieve that day so it puts in a good good positive mindset start the day and crack on with what needs to be done got some amino energy as per usual got great again and I am off to do some cardio so I'd love to do cardio outside in fact I hate doing cardio inside but the fact is is that it's so hot here and even with sunscreen like it's just not good for your skin like just you need a little bit for vitamin D but Alice brings son you don't need a lot so I'm going to do my cardio inside at Lasseter's they've also got free Wi-Fi so that is another bonus and that's another reason why I've been doing it inside lately but yeah in the middle of the day by at one o'clock in the afternoon which is what it is now there's no way you should be outside doing cardio so yeah so we're just going to the gym wait I weighed in this morning at 89.5 kgs so a week ago I pretty much weighed in at the same amount no so a week ago I weighed in at 90.5 but a couple of days later I was down at 89.5 so for the for the last five days I've been maintaining at around about 89.5 now I feel like my diet's been on point man there's been points where I've been hungry as fuck you know but I've just pushed through it and because at the end of the day if you want to get shredded and you want to get into that stubborn body fat that you've never got rid of before you're gonna need to feel hungry you're gonna need to feel shit at times and so you know I've been like that in the last week and my weight hasn't shifted so that's interesting although I do feel like I've tightened up a little bit and you know I'm on that brink now of getting of looking nice and lean whereas before it's basically that that pocket of fat underneath your belly button that and it goes all the way around your body so in your lower back and everything that piece of fat that no one can get rid of really changes a physique so much so it makes your weight it's basically all around your waist it's all waste so if you start losing that fat I mean your waist starts coming in your waist measurement starts coming down and then you really start getting that V taper coming out and showing your physique and I've never got to that point even though I've competed so I probably had no no business being up there on stage to be fair but I did it got the monkey off my back as they say and I'll be much more confident and more comfortable for it next time I do a show speaking of shows I did mention I was going to do a South Australian INBA mr. physique show well it turns out that on that same weekend there's another show in Melbourne on the exact same day with the INBA it's the Southern Cross titles and it offers three pro cards to the top three in each division so I mean that would probably be the show that everyone be gunning for but hell if you did I mean a third place gets you a pro card do I have physique that could take third place at the Southern Cross titles not yet but we'll see so if anything that would be the show that I'm looking at Southern Cross titles in Melbourne on the weekend of April 30th so that is a good goal to work towards and that's what I'll be gunning for so we're about to go inside get some cardio under the belt for the day started off right started off 500 calories in the negative already which is a fantastic feeling when you're trying to fucking diet as you can imagine so then after this we'll go home probably have a core nutrition meal which is around about 50 grams of protein 25 grams of carbs and about 10 grams of fat then after that I'll probably have some oats with protein powder which will be around about 50 grams of carbs 50 grams of protein 10 grams of fat and then meal number three which will be probably a pre-workout meal unless I can't wait and I just want to go back and train but I definitely don't want to train with weights right now because I haven't eaten anything and it's you know it's it's not worth it when I'm cutting I definitely sometimes I just wake up and I've got the motivation I just go and pump out a session but if I want to get the most out of every single weight training session at the moment I need some carbs in my system before I go and train otherwise I'm not going to get a pump you know I may get injured everything just feels stringy especially being natural you know you don't keep the fullness the fullness is it's extremely hard to get and unless I have a nice big cheat day my pumps aren't you know aren't anything's right home about they're pretty shit so yeah we're gonna keep going if I'm not under under 12% body fat right now I'd be pretty unhappy but I am under under 90 kgs so you know that is around about that 11 12% body fat mark for me around about 90 kgs so anything under that is sort of getting into the the single digit body fat percentages so once I start seeing 88 on the on the scales I know I'm progressing and I know that's not far away so I just got to keep trusting the process keep doing the cardio keep training hard dieting and it's gonna happen so I don't need to compete for me to get a good physique I don't need to compete so if I don't feel like I'm ready for a competition by the time which is it's only nine weeks out then I'm not gonna compete I'm actually man feeling fucking tired today but I'm gonna do this let's do this got my amino energy got my headphones get myself into my own little world as some of you guys will know it's it's pretty sweet you put put your headphones on music up walking to the gym like an animal I can kill it and the leaner you get the better you feel in the gym seriously so yeah I'm in a pretty pretty good space at the moment and hopefully it just continues alright everybody we are done with cardio that is an hour and five minutes in the books on the treadmill not my favorite but it's what you got to do around here and I'm fucking hungry a starving it's like one o'clock or two o'clock now and yeah usually my cardio would probably be like 200 300 calories but I did I think it was 600 calories so my stomach is definitely grumbling right now and I need to go and have something to eat so what I'm gonna do is show you guys exactly what I have and get there in a minute because it's just over there actually you know what guys what I'm gonna do first wipe the sweat off my face fuck it's hot you never get used to it I can't wait for winter but what I'm gonna do is use the pool that is right outside my door that I've never jumped in because it's fucking hot and they're building a gym as well in the complex so there we go guys post workouts we have one core meal being cooked right now and that is a holy meatballs meal which I'll tell you the macros got one here housemade lean meatballs with whole grain pasta 28 grams of carbs 62 grams of protein 7 grams of fat and so you can't beat that and it's absolutely delicious so we'll have one of those see how I feel after that I'll probably have a couple of serves of oats with one serve of protein powder and that will be my pre-workout meal and then after that be off to the gym but before that cook I'm going to officially test out my pool post workout whole grain pasta and meatballs it's about 3 30 in the afternoon I haven't had my pre-workout meal yet not sure whether I'm gonna have it or not because that meal with the meatballs was quite thrilling yep you know so probably been it's been about an hour and a half since I had that and before I go to the gym I'm actually gonna go to the supermarket and pick up a few things a few of my staple foods that have been with me throughout this this diet other diets we get some more frozen berries some more oats I'm gonna get some weak beaks organic weak beaks and just in case I want that for a carb source one day breakfast or pre-workout meal or whatever I'm gonna get some wraps some low-fat wraps I like to wrap up any sort of protein with a sauce and salad in a wrap that's delicious low in calories high protein yeah that's a really nice meal and what else am I gonna get egg whites whole eggs I'm gonna get an avocado or two I'm gonna get some fruit and some plums bananas sure I'm gonna get some almond milk almond and cashew milk actually because that is it's actually lowering calories and almond milk so it's fucking low it's 35 calories per 250 mils and for a you know for a nut milk that is fucking low so I'm gonna stick with that for my protein shakes my oats and things like that it's much better than water so that's what we're gonna do also I haven't been drinking diet sodas diet drinks at all which is pretty good for me I just haven't bought it so I'll probably get a box of either Pepsi Max or Coke Zero or Diet Coke so we'll see see what one's cheapest and I probably get that that's it so the groceries are done I got all those carb sources that I was talking about plus lean meats I got Greek yogurt I got egg whites I think I said that peanut butter and so the lean meats that I got was turkey turkey mince chicken breast turkey breast and like two steaks I don't really have steak too much the the red meat that I have in my diet I get from those core meals so I have beef and lamb and they're delicious so it doesn't you know I don't have to cook it and it's a good a good serving size so I do try and stick to white meats if I can so we're talking turkey most of the time chicken breast I've had way too much of so turkey's my go-to followed by probably steak to be fair so I eat red meat every day who really knows if it's how bad it's gonna be for me in the future vegan gains says I'm gonna die of coronary disease and heart disease and anyways enough of that I will be seeing you guys later on tonight after I finish my chest and shoulder session which I'm about to go and kill so we've got some more amino energy as a pre workout and then following this I'm going to have the oats and protein powder meal and then I'm gonna have another core meal which will probably be chicken meatballs red curry sauce and basmati rice with green beans which is delicious and I can't wait to have it and I will be talking to you guys later on guys Jake here again it's the next day I'm not sure exactly where I left you guys last time I'm pretty sure I was just about to go to the gym or something which I did so we went and did some chest yesterday it's a pretty good workout from what I remember I think I started with incline Smith machine press as you guys know it's my go-to exercise at the moment really allows me to go nice and slow contract the chest and obviously target the upper area of the chest which is which is what I want to do so we did probably like eight or nine sets of that then I went over to the decline barbell press which I prefer over the flat because it takes a little bit of the pressure off my shoulders and also I can push a little bit more weight as well so you know can't go wrong with that so we had probably about five sets on that permitting up to I think I had 80 kgs and I did sets of 7 to 8 this was obviously after pre-exhausting on the incline press which I only used I think 25 kgs on each side for sets of 8 to 10 following that we went over did some flies as per usual going from different pivots from up going from the bottom coming up to try and target this upper area coming from the side coming around just in general just targeting the inner chest and the upper chest as well and then also some from the top coming down underneath to sort of target this this sort of bottom of the chest area you know you know what it is man flies from different angles target different parts of the chest for me I really do want to target the the bottom bottom part of the chest as you guys may know naturally occurring gyno has been a problem for me since about the age of 13 now I will make a few videos in the future about gyno my my my opinions how it's affected me you know it it's it was fucked up being in high school with gyno it was fucked up but you know I'll tell you all about that one another day so for today I've actually just finished night shift so last night after training I had a couple more meals I actually had a meal at about three o'clock in the morning because I did night shift we do active nights we need to stay awake we can't actually go to sleep so four o'clock in the morning was my last meal it's about 9 30 now and I'm feeling you know quite hungry although I'm definitely pretty keen to go smash some cardio so that's what I'm going to do not outdoors I'm gonna go inside at Lasseter's casino gonna go watch some YouTube take advantage of the free Wi-Fi and then following that I may jump on some weights and do a little bit of a arms workout because didn't hit triceps yesterday so pretty keen to hit those do some do some buyers do some we're leaning out slowly but surely I won't show you right now it's a bit of a shit lighting out here so either way feeling good off to go smash some cardio I'm not gonna eat before I go but I will be having a post workout meal and I will show you guys what that is we're nine weeks out and we're getting it all right everybody we are back from the gym it's an hour's cardio as same as yesterday so that's good feeling good about that and also did some back so we did seated row lat pull down and bent over underhand grip barbell row so I did about 23 24 sets total about seven or eight sets per exercise really ripped it out my backs feeling nice and tight nice and pumped that was about half an hour ago and now we're gonna get some post workout nutrition and so I think first of all I'm gonna have it's probably about 40 grams left of these I'm gonna have one serve of oats and a scoop of MTS synogram which is delicious it's my go-to protein powder at the moment I wasn't having protein powder for weeks and weeks pretty much just because I ran out and I couldn't be bothered buying anymore but I decided to get some more and that's I'm probably just having a one scoop a day with it with oats and a shake with Greek yoga usually with something one scoop a day all my the rest of my protein is coming from Whole Foods in meals such as these so I'm gonna go with holy meatballs again pasta and meatballs it's fucking delicious and then for another meal after that I'm gonna have old school which is Portuguese chicken breast and sweet potato mash this one the macros are ridiculous 48 grams of protein 16 grams of carbs and 3 grams of fat and like it's pretty decent size meal so to be honest guys I've blown out so much that I'm happy where I'm at anyway to be fair I you know competing's not the be all and end all and so from now on I'm just gonna continue shredding and see how we go so I'll see you guys at eight weeks out hopefully consistently under 90 kgs and until then guys peace