Crank It Up A Notch (B.O.T.S Ep.7)

Good morning everyone, so beautiful day and I decided it's time to crank things up a notch, right? So I am going to try get some morning cardio done 3 to 4 times a week and that is gonna consist of HIIT, high-intensity interval training. So that is gonna be sprints. I remember like every year that I've added in sprints, I just, my conditioning My guys just get very lean very quickly. And not to mention, I enjoy doing them. Like, you know, beautiful day, get a bit of color in the face, and it's enjoyable. You know, they're over really quickly. So I'll show you what I'm doing today. This is Bushy Park. Anyone like Bushy Park? But yeah, it's beautiful. So I'm gonna pick a spot, maybe a pitch, or maybe go over to the hill. And yeah, I think I'm gonna do about 15 or 20 sprints. But yeah, so hopefully there's a bit of motivation. Get up in the morning, get up off your ass, do some freaking work. Alright, perfect. I've found my stadium. I've found the playing area. This is where it's gonna happen. Lovely place to get some cardio done. Alright, so you want to make sure you're plenty warmed up as well when you're doing sprints and stuff like that. You know, you may pull a hamstring. I know some guys who've done that before. But yeah, so I'm plenty warmed up and so I'm getting my first sprint going. That's one down. Walk straight back, repeat. That bit with the hill, like you're on flat and then the hill comes, that's when you gotta put a step on the fucking gas. Anyways, I'm gonna get this done. 15 times. Catch you later. Okay, so that's them all done. I'm in bits, but obviously, you know, I feel great. Like, after doing some intense cardio like that in the morning, endorphins flowing, great way to start the day. I'm definitely gonna try to do this as much as I can. And also, in other news, saw two birds walk by holding big brown envelopes, and that reminded me that the Leaving Cert results are out today. So this is good luck to everyone picking up their results. Don't get too stressed out about it, and you know, it's not the end of the world. Leaving Cert is important, but you know, it doesn't define who you are. If anyone's wondering, I got 340 points in the Leaving Cert, which, it's above the country's average, but You know, it's not that great, but, uh, doesn't matter. I'd still be doing what I'm doing now if I didn't get any points. But, um, yeah, don't get worked up about it, and life's what you make it. See you later, field. But, uh, all right, so it is, uh, 20 past 10. I'm gonna go home, get something to eat. If anyone's wondering, actually, I did that cardio fasted, not because there's any benefits to fasted cardio. There used to be a bit of speculation that was. And then this year, Alan Aragon came out with a really well-controlled study. And you know, you can get studies, but the quality of the study is very important. So, you know, there were a few studies on fast cardio, and like, it just turned out that people saw fat loss just because they're like skipping a meal and just ate less calories. But Alan Aragon did a really well-controlled study of it and there's no benefits to fasted cardio. And there was another recent study, I don't know who it was by, showed the same. But the reason I did it fasted was I'd hate to do those sprints on a full stomach. I'd probably spew. So, and like, you know, it's nice to feel light in your feet and stuff. So, you know, do fast cardio if you want. Like, for example, I just did it there because just personal preference. But I'm not doing it for any magical fat loss benefits. If there was benefits to fast cardio, I'd fucking tell you. I'd be the first to know about it. I'd be doing it because of that, but I'm just doing it because of personal preference. So now, 20 past 10, like I said, I gotta get up to TNT Gym in Blackrock at half 11. I'm training with a friend, and then see how the rest of my day pans out. I got a few other chores I need to do, so talk to you then. Also, look at what we got here, a nice package from my boys, Myprotein. So let's crack it open and see what we got. All right, so we got that super fun packaging that I love, you know, great, great fun for the whole family. Okay, so We got some protein porridge, protein cookie, protein porridge, protein cookies, citrulline malate for pre— add to my pre-workout. Some beta-alanine as well. I just decided I kind of want to step up my pre-workout game a little bit, and these are— they're both very cheap ingredients. A light gray pair of slim fit tracksuit bottoms. And what's this? And kind of like a blue— I'm pretty sure it's a blue long sleeve kind of like training top. But yeah, so yeah, that's what I got sent today. Next package is from the UK, so I actually have no idea what this one is, so Let's crack it open. Oh, very nice, very nice. It's some more of that Twist protein. That's so nice of them to send more out because I didn't even ask for more, even though I wanted more. This stuff, honestly, I'm so— I'm big into it. I featured it in my last full day of eating video. But yeah, so Twist drinks. Alright, this stuff is genuinely Lip Approved. Yo, cooking video within the vlog. But seeing as I am training in like an hour, I want something that I can digest quickly, so preferably something liquid. So I'm gonna do up a shake, and I'm gonna use one of those protein parts, things that I got from Myprotein, and a scoop of Twist. It's got caffeine in as well. I honestly love this stuff. Scoop of that, and then banana and frozen raspberries too. And I also put some kale in it to hit them micros. But yeah, so I've actually never made this before, so we'll see how it tastes. Oh yeah, I'm also going to put almond milk in as well. But look at that. That is a serious concoction. All right, I'm kind of worried how this will taste. Addis quality, you can't even taste the kale. I swear to God, I can't, I can't make a bad smoothie. Also think I'm gonna have to wear these bad boys today, uh, Flyknit 4.0. Uh, I picked these up in the Nike Factory shop in Blanchardstown. They were €73, whereas I think they're usually like €100, if not more. Also, today's pre-workout You know what it is, that zero though. Let's go, come on, Liv, easy. Ciao! Mmm, what's up? So post-workout meal, it is gonna be chicken breast, some mixed vegetables, gonna chop up some peppers and onions, and a bit of long grain rice. And I'm also adding in this stuff from MyProtein. It's called MyRice. In this packet, there's 7 calories, 3.5 grams of fiber, and that's it. I don't know, it's complete wizardry. Sorcery, black magic, whatever you want to call it, right? But it doesn't taste great on its own. But when you add it, like, to actual rice or something like that, you add it to your dish, it bulks up the meal, you know, a lot for only 7 calories, and it leaves you feeling full. And as you probably know from watching this channel, my appetite is ridiculous. So stuff like this kind of helps me out. Like, I need to eat very high-volume meals. I eat a lot of vegetables and stuff like that. So, um, alright, so I'm gonna boil these, boil the rice, and then put the chicken in the George Foreman and just fucking put it all in like a big wok and mix it all, probably top it with salsa. Yeah, I'm pretty much making a burrito bowl. But anyways, um, show you it all when it's done. Alright, so veg, rice, chicken, uh, fake-ass rice, literally just all in. So all that was just 7 calories, and that is— that's a bodybuilding meal right there. That's quality eats. Perfect. Literally couldn't be happier right now. Anyways, right, so a few things. Talk about what's going on, right? Next week, this day next week, 18th and 19th of August, finally the Joe Delaney collab is happening. He's booked his flights, he's staying with me, and we're gonna be getting a workout in, obviously. I'm gonna be shooting Q&As. And there's the gym I just went to, TNT Gym. They said, you know, we can go, the two of us can go in there, and, you know, I have no problem recording. And they also said, do you want to like hold a live Q&A? You know, and that could be on anything. It could be done, you know, nutrition, training, even how to market yourself in the fitness industry on social media and stuff like that. And because Joe is an online coach as well, he does pretty much what I do too. And we're both— we both would have the same training and nutrition methods. So, um, we could both answer questions quite easily. So let us know if we could get enough people to go to that. Obviously we're gonna be training there anyways, but if you'd like us to host a live Q&A, would you be interested in going? Second thing, LF Gymwear. I got onto an unbelievable manufacturer, some really cool shit, like really, really next level. Stuff, like better than a lot of gym wear companies. But he was like, it's gonna take me about 2 weeks to get you a sample. So this stuff takes time, what can I do? So I guess we just gotta wait, but you know, some cool things are coming. And also, people are like, why are you cutting? You know, I'm not competing, well, I don't plan on it. Maybe I'll jump in on a competition this year. Why am I cutting? Basically, I want to like do some very cool things with this channel. I want to get, you know, looking my best, and I've basically got a few gyms. I know a few gym owners that are letting me go in after hours, and then I know a production company, a professional videographer, professional cinematographer, whatever you want to call it, and I want to make some top-class, top-tier videos. I want to make some really standout shit that hasn't exactly been done yet, or, you know, hasn't been done very, very much. So that's what I'm cutting for, and that's kind of what's coming up this year. Like, this year, it's make or break for me. Like, you know, I want to— this year I want my channel to blow up. Like, obviously all the biggest channels, like, they've all taken about 3 years, some 4 years, some even more, to grow as big as they are now, but I want to do it as fast as possible. So that is what's going on in my life, that is what's coming up next and coming up shortly after. So yeah, stay tuned, this is going to be a big year for me and I'm glad you could all come along and watch the journey, see how my life unfolds. But I'm going to wrap things up there, enjoy the sun, enjoy the rest of my day. Right, so comment down below, like the video, share it, whatever. Anyways, I'm outta here. Hope you enjoyed. Keep it real. Peace.