My Diet To Get Below 10% Body Fat (Extreme Fat Loss)

I can't believe this. We are 19 days out from stepping on stage for the first time in God knows how many years, since 2016. Just had a new low weigh-in today. Overall on this cut, we are down 20 pounds. We started it at 180 pounds, which is like my standard weight. That's like what I walk around as. You know, I've got stomach definition, don't have abs, you know, little bit soft. You would never think that I have 20 pounds to lose. And now today, We clocked in just at 160. So I'm like, okay, I need to slow down a bit. The goal is to lose about 2 more pounds before show 1 and see how I look. Again, this is a warm-up show. I might come in even leaner for the Ireland show depending on how I do. But either way, it's exciting stuff and I'm on very low calories. I'm back on my original prepping calories, so I haven't hit this intake in many years. I'm on 2,000 calories per day. So we're gonna go through my diet at the moment, how I'm managing being on that low calories. My My maintenance calories are usually around 2,800 to 3,000. So my cutting calories, when I just want to do a standard cut, look great, is 2,500. 2,200 is where I go to when I want to get mad lean, and 2,000 is comp prep calories. So hopefully I don't have to go full Sebum mode via condition and go under that, but we might do, and then add in a refeed just before the show. So these are all things that I'm looking at, but anyways, today I've got to eat 2,000 calories and it's a Monday. I've got to get shit done. So, so welcome to the video and let's go about it. No excuses. As always, we will be doing our Monday grocery haul too. Look at the state of the fridge right now, you wouldn't believe it. Okay, we have sauce, hot sauce. I actually picked this up in the gym yesterday, some zero-cal sriracha, light mayo, just an array of hot sauces and mustard. And then the protein milk, that's nearly all gone too. Egg whites. And then this is proper poverty calories where I've got water, 1 can of Fanta Zero, 3 random avocados, and energy drinks. That is literally it, okay? That is, that is my fridge. So after the gym, we're going to restock everything there. But now, so little morning ritual that I look forward to at the moment is I make 3 espressos before going to bed, put it in a glass, I leave it in the fridge overnight, and then in the morning it's cold brew coffee. So I look forward to that every single morning. Now usually I intermittent fast or have a very small breakfast, but for the last 3 weeks I need to position as much my carbs around my training as possible. Just when calories are low and there's not much food in your system, you want to position around your training. Again, it's always about total daily carb intake, especially for fat loss, but for performance it can help when you're on low calories. But like, if let's say I'm bulking on like 3,500 calories, that's when meal timing really becomes a lot more irrelevant because you've constantly got nutrients digesting and circulating training in your system. So the lower your calories get and the more extreme, the lower your body fat gets, the more accurate you have to be with your meal timing. Again, the main thing is daily totals, but it does matter. I wake up, I have my cold brew, put an ice cube in it. Unbelievable. I catch up on some podcasts, I get all my kind of calls and replies and everything out of the way. Something that I've tried before, and I've seen so many people recommend it and do it, and they say don't go on your phone for the first hour of the day. I've tried it, right? Second I wake up, I'm on that shit, replying to everything, you know, especially in different time zones. I'm getting that all out of the way and getting it done. I find, you know, if I wake up and just scroll on social media, then yeah, not good. But I find if I wake up, I get to it straight away, I have far less anxiety, I feel far less rushed later in the day. So for the first few hours, I wake up at like, you know, 6, I think it's about 9 now, for the first 3 hours I'm just getting all the admin done. So I tried to meditate and do yoga for 40 minutes in the morning for my morning routine. Not feeling it. Wake up and get it done. So now we're going to have our coffee and we're going to put together, we're going to put together some oats and this is going to be a very basic oat recipe. 3 ingredients, nothing, nothing crazy. Usually I like to add like yogurt, some toppings in it, like some nut butter. Today we're just feeling up keeping it minimal. So that's it. And of course, if you want to get 20% of the best protein I've ever tasted in my life, chocolate chip flavor is the best flavor, but all of them are amazing. The Ghost link and discount code Lipsett is in the description box. And once you start like trying Ghost, everything else just tastes so bad. So link in the description box. So this is 80 grams of oats, which will give us 50 grams of carbs, 4 grams of fat, 9 grams of protein. And then we're gonna add the berries to that. So again, very low calorie, that'll just be a few more carbs. So there'll be over like 30 grams of protein in the bowl altogether. I'm actually gonna do coconut ice cream, it's one of my favorite flavors in oats. All right, so we got coconut blueberry oats. Look how good that looks. And that is gonna fuel me up for my workout and give us 50 grams of carbs. So we're gonna go chill for a little bit. I got a call to jump on now about actually someone in New York who wants to stock Fuelcakes up, that's pretty cool. And then we're gonna head off to the gym. And I'm actually running my new split today. It's day 1. So I'm very excited for that, but let's get it. All right guys, so the split I will be following for the remainder of this prep is day 1 chest and back, day 2 legs and abs, day 3 delts and arms. Then you can either rest and go back to day 1, or if you're a complete nutcase like me, you can skip the rest day and go straight back to day 1. Honestly, there's really no need to train 6 days per week. Your recovery will most likely be better on less days, but I just like going to the gym 6 days a week. It's simply my favorite part of the day. I'm about that life, and I find it easier to just lay out my training over 6 days instead trying to get this much volume into 4 or 5 days, for example. Anyways, this is very similar to the usual 6-day legs push-pull that I follow. It hits everything twice a week, just a different way to go about splitting things up. So what is the main reason I'm changing things? Well, the same reason I like to eat different meals and go to different gyms. Variety is the spice of life. I'm simply changing things up to help with the monotony of prep. I'm doing this more so for motivation and to help with the mental side of things. All the exercises that I'm doing will be mostly the same, as you can see here. But there are a few benefits to this split, especially if you're competing in men's physique like I am. Let me explain. First of all, chest and back— you will visually never get a pump like this. You hit two opposing muscle groups, so your front is blown up, back is blown up, and this is my favorite day to practice some posing. If you're a pump junkie like myself, you will just crave this day, and you get excited walking into the gym, and you look insane walking out of the gym. Seeing as these are two opposing muscle groups, they also don't affect each other. So if you're doing a typical push day and getting both chest and shoulders. If you start with chest, your pushing movements on shoulder exercises are weakened a bit, but with this workout, everything feels good start to finish. And let's be real, two of the biggest factors in men's physique when creating that classic beach look is the chest and the delts. Of course, everything else comes into play, but I think these are the two most visually striking muscle groups, so separating them has some benefits. You can either do all your chest movements in the first half of the workout and then back in the second, or vice versa, or like me, you can go back and forth between the two. Anyways, I'll put the full workout on screen. Give it a try, and also drop a comment if you've ran this split before and let me know how you got on. All right, so post-workout meal— just had a killer workout, by the way, very good. So post-workout meal is going to be some brown rice, some broccoli that was done in the air fryer, and something I don't usually eat but I'm gonna start eating. Just, it's good to vary up your protein sources, but not only that, it's also good just for the sake of motivation and taste, just to change things up a little bit and eat different things. So we got some wild salmon here, and this is quite a lean cut, so there's some good fatty acids in there but not too many. And then we have loads of fiber from the brown rice and of course fiber from the broccoli. So this is a pretty much a perfect meal right there. Season it with some chili flakes as well. So this is what we're having post-workout, and look, I'm not gonna lie, I'm kind of excited for it. Like, this is the buzz right now, okay? I forget what pizza tastes like. All right, so we're just about to sit down, have our meal here. Now we're gonna have a Pepsi Max Cherry. I'm kind of just really enjoying different zero calorie drinks at the moment. That is my excitement right now. At the moment, one of my favorite things to do is I will just have a meal here, I will listen to a podcast, probably from up there. I'm about to listen to Tim Ferriss and Andrew Huberman, and I'll just sit back, relax, and really enjoy and focus on my meal. And there's actually research showing that if you are more mindful when you're eating, you will be more satisfied afterwards. Now, you're actually not meant to watch anything when you're eating. It shows your more full when you don't watch TV or you don't watch something while you're eating and you just really enjoy every bite. But you know, I think if I'm still very conscious when I'm eating, I'm allowed to enjoy podcasts. I find that doesn't affect me too much. For the people that, like, for example, when you go to a cinema and you're just mindlessly stuffing stuff back your face, like, you're never satisfied afterwards. So I'm gonna really be mindful of my lunch here now and just really enjoy the whole experience. Alright, so the next thing I'm gonna make is— I pretend to myself it's frozen yogurt, but it's not. But it's prep, so let's make it work. So Basically what I do is I get 2 of these little protein yogurts. There's 68 calories in each one, so I just put one in there. They're pretty big, keep telling myself that. So I'm gonna put the rest of this in, and then I'm gonna put a scoop of protein in. And so I mix it all up, and then I put it in the freezer for about an hour, just until it kind of hardens up a little bit and it's really cold. And then it's basically frozen protein yogurt. It's like a dessert for, you know, 300 calories. I've been doing that a lot recently. Then I also have my low-calorie ice cream from Perdona, but that's kind of giving me my sweet hit at the moment. So just dump that all in. All right, so that's the powder on top. So just mix it up until it's completely mixed in. That's what it looks like when it's completely mixed in. And, and if you want to just feel normal and visually for it to look better, you can put a few sprinkles on top. 2 calories in this. You put some sprinkles on top and it just makes it look nice. Okay, you feel a bit more normal. So we're gonna put that in the freezer and then we're gonna have that in about an hour. For dessert. All right, so an hour has passed. We're gonna try out the poverty frozen yogurt. Oh, it's actually perfect consistency. So you can see it's kind of like ice cream. Yeah, actually, that actually is pretty good. I left it in for like the perfect amount of time. All right, check that. Oh my God, the coconut actually makes it taste better. Yeah, it's all like frozen. That is unbelievable. And it does not get simpler than that. Two yogurts, however much yogurt you want, scoop of protein, few sprinkles, nuts, whatever you want to add on, and then put it in the freezer for an hour. This is— this prep is gonna be easy. You're gonna eat this every day. Dinner time. We have some steak, really lean cut, looks absolutely delicious. Having it nice and rare as well because I'm a man of culture. Asparagus and mushrooms that were done in the air fryer. I think these look amazing. Some might say they look a little bit dry. I don't like soggy vegetables. Then we have a smidgen, a smidgen of brown rice. I'm gonna put some hot sauce on it now and enjoy. Pretty good. Not too bad. I'm loving my 2,000 calorie diet and 45 minutes cardio a day and lifting 6 times a week. I'm loving it, not finding it hard at all. It's the end of the day and you know that means— it means we're having turkey sausages and egg whites. I need to watch like some Seabum vlogs when he's on like 1,800 calories. I'm like, how do you make this like fun and interesting? I'm like, I can't even fit in any crazy recipes. I'm like, you're getting turkey and egg whites every video. Please subscribe. I think I make them exciting though. Clares de huevos, I'm gonna do 300 grams, and we're also gonna have a little kitchen chat. But one thing I do love watching on other people's channels is a kitchen chat when people are just like hanging out in their kitchen, because that's where we always have loads of conversations, me and Linda. Like, it's like, it's kind of like the kitchen is always— I'm here. Yes, there's my videographer. The kitchen is always the center of the egg. So we'll have a little chat, spill out our egg whites, and also have a few questions that I need to answer for you guys. First question: 3 things I am most excited for this year. Okay, one, stepping on stage again. I have to say, like, the feeling of stepping on stage when I did it so long ago, I've actually never felt a feeling like that since. Like, there's something to be said— I know it sounds crazy, but there's something to be said about oiling yourself up, putting on like these small shorts, or even if you're a bodybuilder, like underwear, and stepping in front of a room in your best condition for a load of people. It sounds absolutely crazy, but there's very few things that replicate a rush like that. So I'm very excited, and I've kind of been like— I've been watching so many like bodybuilding and fitness channels again. Like, I watch a lot of other stuff on YouTube, but just recently I've been really getting a lot into it. I'm like, you know, watching Bodybuilding and BS, Nick Strength and Power, like, you know, more plates, more dates, Greg Doucette, like, just to kind of really get me in that bodybuilding competing mindset. So I'm just really enjoying it. So that's the first thing. The second thing is the fuel cakes relaunch. Today the final packages finally went to print. All the typos and everything was fixed. Literally today going off to the printer, that was harder than the actual products. 280. No, you got— no, you got to check that. 300 on the dot, baby! That is as exciting as may even get. And then third thing I'm most excited for, I just got off the phone with Mike and we are talking about working together on the event. So he's going to be in Marbella at the time, and so I'm like, holy shit, you know, this thing is actually going to be huge. So June 3rd, that weekend in Marbella, Yeah, so the 3 things that I'm most excited for this year. How confident am I feeling about the show? So first of all, men's physique is just like bodybuilding now. It is just like, they are huge, especially when you go into like the NPC and IFBB. They're massive. Like, they are going to— when I stand next to those level of competitors, like the ones in America, I would just look like nothing, okay? PCA is a little bit less extreme, and especially ones like, I think the biggest BCA shows are in the UK, so hopefully this one in Belmadina down towards Malaga, it'll be a little bit tamer. Like, I won't be going up against some absolute monsters. So I'm actually feeling more confident for the one in Spain compared to the one in Ireland. I'm pretty sure the one in Derry is like fairly competitive, so I'm feeling quite confident on the one in Spain. I tried to find like last year's winners, be it in the overall or the classes I found a few. I'm never too sure who it is, but I think I'll do all right in Spain one. But then again, I'll have more time for the Ireland one, so we'll just have to see. But at the end of the day, you just do it for the journey. Like, I'm so productive right now. I'm so sharp training. I'm so driven. This is what I'm doing it for. I'm not doing it for that 5 minutes on stage. And like, I really do mean that. But so I don't know who's going to show up on stage that day, and that's kind of the fun part as well. But I'm pretty confident. More so for the Spain one. Am I doing a peak week for show one? The answer to that, okay, the biggest mistake I made when competing last time was— no, the first time was I did like this crazy peak week. I like manipulated my water, my sodium, and I was trying to like make my peak week account for the 12 weeks before that. That's when the work is done, not a week before. So I'll be doing hardly a peak week for the main show in Ireland. And honestly, I'll be doing pretty much no peak week for this. Maybe, uh, some, you know, depletion with carbs for the week running up to it and refeeds. That's it. It's as complicated as it's gonna get. And the next question was, what am I doing after the first show? Am I having a cheat day or a refeed day? And yes, I just personally don't think mentally or even physically I will make it like 5 weeks now or 6 weeks, whatever it is, to the Ireland show without like maybe going out for a meal with Linda, you know, maybe a very tame evening out or something, just a cool event on Marbella we're invited to. But just that one strategically placed night out or evening will make me more adherent over the next 5 weeks. And that's like— and that's some piece of advice that you can take into account if you're not prepping for a show, just everyday life. Sometimes going like all in crazy will actually burn you out more and you'll actually get less results in the long term. So We're gonna do a little something after show 1, you know, especially, especially if I do well. And then in Dublin we redo it. Oh, in Dublin, after that then we are going hard after the Ireland show. And then a summer of debauchery. No more egg whites. Yeah, these egg whites are fucking well done at this stage. Travel plans for the year. We have a friend's wedding in the UK. I have summer shredding in Birmingham with the whole Alphalete crew. That's something else I'm extremely excited for. We have an Ibiza trip somewhere in there, and then we have Miami in September, and that's pretty much it. Then a few Ireland trips as well. I don't know if you count Ireland as travel, it's where we're from. They're the main trips is, uh, UK, Ibiza, Miami. That's like a world tour. UK, Miami. Overall, we'll be in Marbella. Yeah, but overall, we're gonna enjoy the villa for the first year we've ever had it, you know. And also, when I'm like looking at hotels, like let's say I'm looking at an Ibiza hotel It's like, obviously some of them are like €500 a night depending on where you're staying. I'm like, I'm like in this tiny room in Arroway, like with beaches everywhere, or I could just be in a massive villa without paying for it, you know what I mean? Like, once you buy a house, you can't no one leave it. That's how I feel anyways now, especially if it's in Marbella. So that's travel plans. I'm gonna eat my 300 grams of egg whites and 5 turkey sausages, and this meal, it's just pure protein. Like, there's like a couple grams of fat in that. Zero fat, zero carb. I'll put a little bit of ketchup and that's it. The diet face kicking in. Is it the end of today's vlog? We're gonna switch off, relax now. But thank you so much for watching today. This week, progress was serious. Like, I feel shredded. I feel the leanest I've been in a long time. Like, I haven't felt this kind of sensation, for lack of a better word, in so long. It's fun, you know? Like, you see some crazy shit in the mirror, you see stuff you haven't seen before. Your training is kind of more interesting because you get a pump and everything looks different, and I'm just enjoying the process. And it was like, it was tough the last week, you know, sticking to the calories and everything, but it's just like hunger and, you know, being tired and all, it's all just like, it's just like a feeling in your head, and I'm just choosing not to feel it. So that's my mindset going into the last 3 weeks. Let's get it, and I'll see you guys in the next episode. Keep it real.