the other day I stumbled across this article of a man named Andrew who went on a long vacation and came back unrecognizable he gained a full British stone I have no idea how much that is but it looks like a lot Andrew bro what are you doing it's crazy to think how bad habits can just sneak up on us and the way I've been acting the past couple months it started to have me thinking about myself a lot so I decided for the next 30 days I'm going to clean things up and get back on
track and of course every Journey starts with day one Jan one day one I went to bed at 10: p.m. last night I can't do the midnight thing anymore I just can't do it and I am so excited to get this thing going I have been eating so much food the past couple months forget Santa I need a slay to get around I just feel heavy and I am just so excited to get dialed back in and get consistent again it is time to weigh in day one I'm expecting it to be like 20:04 but
we'll see what's the [Music] damage 204 .7 lb I don't think I've weighed that much in the morning for like 12 plus years so that's just makes for a good starting point I will say things could have been a lot worse my training has been so so I've been kind of lacking on the 10,000 steps a day and my diet I mean I think the only thing off limits were the reefs and my in-laws otherwise I was eating actually everything so I feel like I look like a bear SL naked mle rat hybrid right now
it's all going to be about breaking the bad habits that I built up over the past couple months it's all about being consistent again with my steps my training and my diet and that's all it takes and this is the first time I've ever had a coach for a cutting phase in my entire life which you're going to find out who it is very soon and I'm just I'm just so excited to actually feel hungry again and I know I'm going to regret that very soon see you in 30 days January 31st 30 days have
gone by and I just hit another low weigh of 1942 lb so I'm down 10 and 12 lb in 30 days which is pretty good time for the physique [Music] [Applause] [Music] update I'm going to show you guys some of my staple meals today now when I think of childhood I think about looking at my reflection in a glass of milk and peanut butter and jam sandwiches PB and J sandwiches are pretty Elite but the downside is they have no protein which is making me resent my mom now that I think about it why were
you feeding me that how can we get the best of both worlds well we are going to make a PB&J protein roll up so in here I have mixed together 40 G of Kodiak pancake mix one scoop of protein powder 50 g of egg whites 50 g of cashew milk and a dash of cinnamon now we're going to bring it over to the pan that I have preheating and we're going to pour the whole entire thing and cover the entire surface now we're going to move it to the outside kind of just like you're making
a crepe so now we just going to let it sit and do its things the calories that I've been consuming on a daily basis 2500 to 2550 so the reason I give myself a range is if I just said 2500 calories and then one day I have like 2512 I'd feel like a failure so for just my mental well-being I think a range is always your best bet woo going to turn that off and just let that cook the remainder of the way now we're going to do our peanut butter filling so in the bowl
I have 15 G of pb2 I'm also going to add some real peanut butter as well so it's just like adding tissues into a bra we're adding artificial volume with the pb2 to make it look like we're having a lot more of the real stuff so we're going to add 15 G to give us a little bit of flavor right that's 18 oh that's a risk I'm not willing to take look how much peanut butter that is it literally looks like 3 tablespoons but the same calories is like 1 and a half got our base
going to spread on our peanut butter now what I'm going to do is add some sugar-free Jam so as all the sweetness without the baggage that being white sugar it's only four calories per tablespoon so I'm going to add roughly 4 tablespoons which is only like 16 calories pretty much nothing and press that in and now it's time to roll it nice tight and compact just like in the woods behind school here and there is your peanut butter and jelly protein roll up I'm telling you that if you guys want to experience what I'm experiencing
right now you definitely can all the recipes will be in the description now I want to go over my daily weigh-ins on this healthy Journey they will be on the screen right now and as you can see weight loss is definitely not linear at all and just because your weight goes up does not mean it's fat you don't not need to go through drastic measures to kind of cut the weight back down cuz as you can see once I hit a low we in it kind of goes back up for a few days but then
it always drops down so at the end of the day you have to trust what you're doing every single day don't second guess yourself cuz if you second guess yourself and just look at the scale that is when you go down this really really bad path that you don't want to go on so just trust yourself don't get discouraged you're doing the right thing and yeah I mean I'm very happy with 10 and 12 lbs down fluctuation happens it is normal current split right now prescribed by coach wait for it Dr Mike Israel yeah I
said it so we got day one chest and back day two shoulders and arms day three legs side delts and biceps then we have an off day the next day we have upper body and then the day after that we have lower body and arms and then another off day so 5 days a week I have been loving it today is day one chest and back my favorite day to train starting off with the camber bar machine chest press a lot of gyms don't have this and if you don't have this the only thing that
you really need to do is use dumbbells and come all the way down even past your chest extreme full range of motion usually people on a cut will gradually start losing strength as the weight goes down but my strength has actually been going up and I think that's has a lot to do with how I've been adjusting my calories throughout the week which we'll talk about a little bit later but honestly throughout this entire 30 is I have not even felt like I've been dieting cuz what I'm doing right now is very sustainable and I
know I can keep this up for the long term which is the most important thing exercise number two incline chest press machine three sets 12 to 15 reps typically what I would do is a chest exercise followed by a back exercise alternating just to give the muscle group time to rest but Mike wants me be doing all my chest first and then back because of systemic fatigue the fatigue generated from all kinds of training doesn't enhance the training process it impairs it local fatigue the fatigue to the Target muscle itself typically enhances the training process
at least to some extent you can lift more weight on chest training if you do chest then back then chest than if you just do chest and then chest and the best part you get the biggest pump so that's best thing about it added a rep from last week I'll take it exercise number two two sets 12 to 15 with the pcac fly which by the looks of it I'm probably going to have to switch up the exercise pretty soon typically workout I'm hitting 8 to 10 hard working sets per muscle group right now chest
is fried so even just two sets it's all I [Music] need if you're used to alternating muscle groups highly recommend trying doing everything at once the pump that you get next level first exercise for the back lat pull down three sets 12 to 15 myo reps are the basic idea it's a subcategory of rest pause reps it means with my reps you do something like 15 reps close to failure you put the weight down you rest 5 or 10 seconds and you crank out another generally three to eight repetitions rest do it again and maybe
again and again why compared to straight sets my rep sets for the same number of total repetitions may take a small fraction of the time but grow more muscle does that mean they're the ultimate answer no but does that mean they're excellent variation you could try in your training [Music] absolutely I got 13 reps there so the goal for the next two sets is to get 13 no matter how long it takes so I get nine I fail rest 5 Seconds bang out another two two fail again bring out another two that's 13 [Music] 10
it's just as hard on your forearms as it is on your lats next exercise for the back is the seal Row three sets 12 to 15 this one do not need a lot of weight it is very difficult the one thing you don't want to do is when you row you don't want your chest to come up with you that's cheating the weight so you want to keep your chest on here the whole entire time and just focus on extending as far as you can and bring your elbows as far back behind you as you
can last exercise of the day is machine High row so the main thing that I've really switched up on this new plan is I'm like way more so training like a bodybuilder better range of motion way more control with the weights not really focusing on the amount of weight and just really getting a good contraction and kind of just leaving my eco at the door when you do like the whole systemic fatigue thing where you have to train Everything at Once the weight just naturally going to have to go down so it's just getting okay
with that and I've been seeing the positive outcomes with that so two to three sets depending on how I feel and that'll be the workout I'm usually very anti straps but definitely necessary with this oh I hate this one the thing that I've been most happy about so far in this transformation is my side delts I think have really come up and the interesting thing is I have completely stopped pressing all together I've just been doing a shitload of lateral raises three times a week and I've noticed a massive difference in the cap it's just
shaping everything up and also like I feel like my chest is shaping up nice legs are coming in legs have actually getting a lot stronger on the cut so things have just been really really good so far time for the post-workout meal I was going out pretty much all the time because I get lazy at lunch I don't want to cook and that's a bad habit because calories can add up so I've committed to making lunches every single day and just by default I've been making open face sandwiches every day because you can have them
as many ways as you can have me the possibilities are endless so it starts with a good base right and this bread it's a secret I feel like I'm going to ruin it for myself but look at this power slice per slice 15 g of protein 110 calories so 30 g of protein in that very filling this is the brand if you guys want to pick it up or don't pick it up because I I like it I have an avocado on me so I'm just going to spread that on top a full one which
is around 120 gram I love me some feta cheese roughly 30 G of that which is one serving 90 calories then our tomato slices boom boom we look like a typical sorority sister right now so it's time to add some meat meat is important and My Philosophy with this toast is like my philosophy in college throw any meat you want in just make sure you don't regret it the next morning so I've been liking this um ground not turkey slices 50 calories for three slices I do four it's the most natural one I could find
of like the really processed stuff it is processed but it's like the most it's like the nicest Natty influencer that I'm opting for you know like we know he's fake Natty but like we're giving him the [Music] past I put this together in like what 2 minutes and it's delicious if you're really down bad you can swap the toast or rice cakes you can mix Greek yogurt with green food coloring to replace the the guacamole like I said at the gym I have not felt like I'm dieting and that's because I feel like I've spaced
my calories out during the week in a really good way in a way that's very sustainable for me so 5 days of the week I have 2,5 2550 calories that I'm pretty strict on during the week typically on Wednesday I have one free meal which could be whatever I want within reason cuz I like I like to go out to eat so it's important for me to be able to go out to eat on a diet on the weekend I have one meal where I can have whatever I want and that has been a really
good system for me because typically on a diet I go from one extreme to the other I go it all the time and then I completely cut it out I can't sustain that so by me having like a a kind of like a free meal where I'm being pretty conscious and then another one where I'm going wherever I want has been really good for me when your body is pushed to its limits if you throw a couple of days at it maybe several days of higher calories you get to restore replenish recover drop that diet
fatigue and get ready for another solid push right after you may be able to enhance how much muscle you retain how much fat you lose in a sustainable way with that high low approach it's not mandatory but definitely something to consider the easier that you can make a diet the better that it is so if you can continue to lose weight and feel like you're not really dieting that is very good going to show you guys a quick little grocery haul of some of my Staples over the past 30 days some of the things are
pretty typical me other things kind of new implementation so I'll show you what I get first thing I get rotisserie chicken I'm tired of like just raw chicken breast this has a lot more flavor and it's pretty reasonable $12.99 lasts me around like three dinners so it's probably my favorite spinning meat lately pumpkins get their own season I think squash should too for cutting season because a lot of volume very little calories so I get a bunch of different options it's really good when you just like bake them a little bit of brown sugar a
little bit of butter I also got a couple of these Yukon Gold potatoes I'm pretty sure the lowest calorie potato that you can get very high volume and very filling another thing I get is wild caught salmon I always get the Frozen one have a bunch of like prepackaged 4 oz fillets calories really good only 130 calories a good lunch option defrosted in the morning and it's good to go and Omega 3s I usually just try to look for whatever is the best deal of ground meat for the week because this is not I want
to blow load so I just look sometimes it's ground beef sometimes it's the turkey sometimes it's the chicken I think today it is the ground beef just a little treat there we go next one orzo which is technically a pasta but it still feels like Rice's bigger brother this has been like a go-to lately dinner we're making a recipe tonight with it I could go with this but I do think self- Lov is important so I'm not going to this one is 80 calories not too bad but this one over here is 70 calories same
serving size we're going with this bears are always welcome in my house so I like to stock up on these I always also get a big bag of frozen strawberries good for a sweet tooth mix it up in the protein sludge Game Changer lowest calories by far of fruit so one cup 50 calories blueberries are like 90 so always strawberries if you're going to wrap it up you may as well wrap it up responsibly so you can go to the bakery for wraps or you can come to like the Mexican section and they always have
lower calorie wraps so I like these ones here corn tortillas little using them for breakfast burritos two wraps 100 calories only 50 calories per can't go wrong dinner time everybody and this recipe I'm about to show you is so easy I'm pretty sure prisoners in like a minimum security prison could also make this so it's a one pot Cajun orzo so in the pan right now I have a little bit of red onion and green pepper sautéing away now what I'm going to do is add one Heap tablespoon of the Cajun seasoning you can add
more if you wi it really spicy like a heap just like that all right over here I have 6 oz of the rotisserie chicken and a little bit of sundried tomatoes a lot of olive oil a lot of fat in this so just not too much going to bring it over to the pan add that in next up what we're going to do is add a big massive Heap tablespoon of some tomato paste like that nope I have half a cup of orzo dry measure added in and then I'm going to mix it up with
everything so all of the grains get some of the spices on it and then last but not least I have a little over a full cup of chicken broth that I heated up so it just makes the cooking process a bit faster going to add it in mix one more time then we cover it and wait it's done it's that simple okay we're just going to let that simmer and do its thing now typically what I would be doing is snacking on this rotisserie chicken I probably have another half of it and just like not
even accounting for it aimless snacking was like my biggest downfall the past couple months and I completely cut it out I don't even know why I was doing that I just had this like I don't care mentality and that's just really bad because it translates into everything else that you do I was lacking in my diet and then I went to my steps I was like well 9,000 steps is pretty much 10 so I wasn't getting 10,000 steps and then it carried over into the gym I was like I don't want to do three sets
I'm just going to do two so I was getting lazy and it just like it's crazy how just like one thing it's like a domino effect so make sure whatever you do just do it to the best of your ability because it's going to bite you in the ass and I didn't think it was going to happen to me but it did now look how delicious that looks the orzo has puffed up but I still want to go a little bit further so you could add cream which is which would be amazing but like I'm
not that much of a daredevil so what we're going to do is add a little bit of cashew milk with some cornstarch in it so corn starch is just a thickening agent and we're just going to add that in with it it's going to make it a little bit creamy once the orzo receives the cashew milk it's time to Plate it up another good thing about this recipe no no clean up not at all so your wife won't get mad at you I learned my lesson time to play it up this is why I love
Orzo look at that volume like it's it's unmatched don't sleep on orzo dinner always the biggest meal of the day cuz we don't want to go to bed hungry we never do unless you're a [Music] psychopath cajun chicken orzo this has probably been my dinner every single night for the past week and when you try it you'll you'll know [Music] why it is so good I'm going to enjoy my dinner remember you don't need to be perfect just be good most of the time [Music] peace
