Physique Update, Meal Frequency, What Booth Will I Be At | BodyPower Prep Ep.7

Do you ever just wake up and you're just like, I'm looking like shit today? So another episode of bodybuilding prep, getting beyond lean, and things are getting serious now. And obviously do day in the life and stuff like that, try and make it as informative as possible. So just woke up there, it is, uh, quite early. I'm gonna go knock out my cardio. I'm still, still doing it, still keeping that G flux elevated. So all right, let's get the day rolling. Another quick kind of, um, topic that I want to talk about with supplements is cost-to-benefit analysis. Basically, like, is this worth my money? Something may work, but it, like, may only work a tiny bit and be very expensive, whereas something like creatine monohydrate is proven to work and it's really, really cheap. So the cost-to-benefit analysis on creatine is great. So you've got to take in mind that, for example, I'm taking some carnitine here. There's not compelling research showing that it's going to give you amazing results, but you've got to keep in mind that I get my products taken care of by Myprotein. So why not take it, you know? So think about that if you're on a budget. Say, do I really need this? You know, is this really going to make a massive difference? So, uh, I know as always, like I always say, if you want to know if a supplement works, examine.com. You can actually check out carnitine on examine.com. So yeah, cost-benefit analysis. Even if it does work, is it worth your money? Also, this is the type of shit I often watch. Does anyone else love conspiracy theories? I think it just gets the mind thinking. I don't necessarily believe all of them, but I just like the idea of them. So that's kind of an interest I like to read into, non-fitness training nutrition related. Sarah weighing in. What loss is that? I was 123.4. Yep, so there you go. Progress coming along nicely and lifts going up in the gym. That's the important part. Got a new blender. There's nothing wrong with the Nutri Ninja. I love that thing, but it's just got a really small jug. I like large smoothies and this is a massive jug. So today it's going to be the usual stuff: kale, banana, Impact Whey isolate, and also adding in some of this PB2. That Body First Nutrition in Ranala, they just opened up the store, were nice enough to give me. I actually paid a trip there the other day. Let's go back in time to that. All right, so just got here to Body First Nutrition and it is like a gym head's dream. Look at all these protein bars, seriously nice setup. There's the lads, say hello. So just kind of have a little look around here. A wall of peanut butter. There's so much stuff here that like is so so hard to get in Ireland. All right, so let me quickly go through what I picked up in Body First Ranelagh. An assortment of kind of protein snacks, sugar-free Reese's peanut butter cups— that's going to make the cut slightly easier— uh, a really nice new bag for the gym, Body First Easter eggs, some PB2 powdered peanut butter, some nut butters there, and then some cacao powder. So thank you so much to Body First Ranelagh. Their new store is opened. Really recommend checking it out. They have so much stuff in there that you cannot get anywhere else, and the owner is a good friend of mine. So this is going to be like a chocolate peanut banana shake. Sarah is having her usual go-to meal of melted protein bar and some glenniskirk Greek yogurt. Not too happy with the haircut, but who really cares? It's not the end of the world. So we're just about to go off, hit the gym now, and we'll record our session, show you what's going on. That's what you get for not going to Cut 'n' Sew. Yeah, that is very true. I was too lazy to go into town, just went to a place down the road. But anyways, right, let's go hit it. While I was out getting my haircut, I just stopped into Dunnes really quick, got all the stuff that you can't get in like Lidl or Aldi. More Greek yogurt, high protein Greek yogurt, and then this is Quark. It's like low-fat soft cheese. If you mix these two together in a bowl, I'm gonna do this later, put it in the freezer, it is literally frozen yogurt. And then just some sauces, vitamin water, low-fat cheese, almond milk. Parked right up front as always, and it is looking like a really quiet day today. Sunday lifting, my favorite day to lift, so let's go in. Alright, back with another commentary, but it's not really commentary as you guys know. I don't really like doing workout commentaries. I find them kind of boring. It's kind of like, and here I did a bench press, and then I did a squat, and then, you know, I just, I think you've seen just many workouts before. You guys know the drill. So I can't just use that as time to talk about something else. And I'm gonna get to the point I want to talk about, but first I want to thank you. Of course, in the last video we got 40K subs, and it's still growing. And also hit 50k on Instagram, but that is not what I'm proud of. What I'm proud of is the interaction on this channel and on my, you know, social media platforms, like the comment section, the views per video. I, you know, I try to reply to all the comments. You guys always leave me supportive comments, and you know, it's always like losers who just leave negative comments, and it's like everyone leaves supportive comments, so everyone here is just cool as fuck, and I just love this little community that we built. And that's what I want to talk about today. In the gym, there was tons of subscribers that I met there, gotten loads of photos with them, and I basically just stopped my workout to have the chats. And honestly, it was awesome. It is an unbelievable little community we've all built. And there was like two different groups of subscribers. We all kind of came together and just ended up having a chat about everything really. And so that absolutely made my day today. I had a pretty decent workout as well. I was feeling pretty flat, but you know, hey, that's, that's what happens when you're cutting. You're gonna have those days where you just like, you don't feel too pumped. But you know, whatever. So I was just really happy about that. As always, if you ever see me in public, just come up and say hello. But yeah, the interaction off this channel, the views, even on my Instagram, I reply to all the comments there, my Facebook page and all that. I love it. So I'm gonna wrap things up there. Thank you guys for just being a positive bunch of people, and thank you for watching. Oh shit, actually, I nearly forgot. Here is a little physique update. I'm down— I'd say this is like week 2 coming into week 3, and I'm down about 2 pounds. Strength is still going strong, cut is going well, not feeling tired. I like this look right now. You know, I'm not too food focused. I'm still enjoying my diet, eating out, being sociable. So yeah, you could say things are going pretty great. I'm pretty flat though right now. Like, I'm due a refeed. Like I said in the last video, when I do have a refeed, yeah, I will show that whole day because there'll be some good food porn there. And another thing, a company has contacted me about doing a DEXA scan. So expect that in the future, so we'll finally know exactly what body fat I'm at. Alright, so this is what is going down after the gym. Got some strawberries, Quark, Glenisk, this Nuts and More peanut spread, unbelievable, salted caramel. Also check out these macros: 0.8 fat, 4 carb, 12 protein. That is what's up. Honestly, when you're dieting, these bowls are as good as you're gonna get when it comes to ice cream. They are keeping me alive. What's up? So it was a beautiful day today, and Anyone on this channel knows I like to go for walks in the woods whenever the weather allows me to do it. I use it as time to meditate, listen to podcasts, audiobooks, just a bit of alone time. But today I'm actually with herself. But so I decided to do a little cardio talk today and just pick a random topic. So today I'm gonna pick a topic and it's gonna be meal frequency. Now it is a huge myth that, you know, people think, oh, I have to eat 6 small meals a day to stoke the metabolic furnace, or eat, you know, small meals concentrate the day in general. And it's fair enough, I know where this myth came from, and it basically comes from TEF, which is the thermic effect of food. Basically the energy your body uses to digest the food you just ate. So it does make sense— eat more often, stimulate more TEF. TEF is estimated at 10% of the calories of the meal you just took in. So a bigger meal will stimulate more TEF. So if you eat 3 large meals, let's say 3 1,000-calorie meals a day, your TEF is going to be 10% of that. If you eat 6 500-calorie meals a day, your TEF is going to be 10% of that. So at the end of the day, your TEF is the same, and it just comes down to your total daily intake. You should eat according to personal preference, whatever your schedule allows. Like, I've had clients come to me and they're like, 'Oh, I have to eat, I have to eat 6 times a day, and you know, I'm sneaking food into work and I got in trouble with my boss. I have to carry around Tupperware into meetings and into offices.' You know, it's absolutely living hell. I'd hate to have to do that. You know, I usually eat about 4 big meals a day. And you know, so just make life easy on yourself and eat according to personal preference and according to your schedule. One thing I will say is that for muscle protein synthesis, you should be having a serving of protein every 5 to 6 hours. But this is for Max MPS. A lot of people think it's like every 2.5 hours. It's not true. But still, on the complete other side of the spectrum, there's plenty of people who got jacked off intermittent fasting. But the research does show that having a serving of protein every 5 to 6 hours, that's 3 meals a day, is optimal. So that's a little talk about meal frequency, eat according to your schedule. Your metabolism isn't gonna slow down. Having breakfast doesn't speed up your metabolism or anything like that. It comes down to your total daily intake. And so that is meal frequency covered. And it's actually funny, 'cause that was the first, one of the first ever videos I did on this channel. Finally the weather is getting good enough to chill out on my balcony. So it is exactly 8 weeks till BodyPower, and some cool news for you guys. Basically, I will be at the Alpha Elite booth for BodyPower, which I just cannot wait for. Uh, the boot's gonna be popping. You know, I just found this out last week, um, it was announced on Tim Rodriguez's channel that Alfie will be there. It was announced on the BodyPower Instagram too. So that's the boot that I'm gonna be at, and I just cannot wait. Shaping up nicely. I hear loads of people are gonna go, and I'm just so pumped to meet everyone that follows this channel and just have one hell of a week. In other news, Joe Delaney is coming over to Dublin on the 22nd in March. So he's staying till the 23rd. He comes morning 22nd, leaves the night of 23rd, so 2 days. We're gonna have a big meetup, so stay tuned to our social media platforms to stay up to date on that. He kind of just, you know, he booked his flights without asking me, kind of just invited himself, you know, as Joe tends to do. Whatever, I'll hang out with him for the day, for the 2 days. So gonna wrap this video up here. Hope you enjoyed, just a little quick update on what's happening. And, uh, I'll catch you in the next episode. Keep it real, I'm out.