Sarah Joins The Shred + Big Announcement | BodyPower Prep Ep. 3

Yo, what is going on everyone? So I'm back in the beautiful country of Ireland. As you can see, the weather is shit today. So happy to be home, happy to be back in the apartment with Sarah and stuff. So today's gonna be another full day of cutting, but this time Sarah is gonna be joining in with me because she is gonna be coming to BodyPower with me.

So she's chasing them shreds too.

She's actually never like gone on a proper cut, so you know, I'm gonna be including her in a little bit of this video. I just woke up the usual time, half 7 AM. I've actually stopped setting my alarm for 6:30. I just wake up naturally. That alarm ringing, like, haunts some people. Like, I remember when I, you know, used to work a job that I didn't like, I'd have to force myself to get up even at a later time. And nowadays I just get up earlier, you know, without even trying. It's crazy how that sort of thing impacts your sleeping schedule and how you look forward to the day and things like that. It's It's nuts, but anyways, alright, let's get the video rolling. So just about to start my morning cardio. I'm literally just taking a tiny bit of this to kind of like flavor that water. I'm also going to throw some carnitine in it as well. Omar Isop did a video on this stuff. It wouldn't be one of my recommended supplements. It's kind of just more of a luxury. I'm going to try it out anyways. And remember, if you're looking for some advice on a supplement, don't ask me. Go to examine.com. It will provide you a much better answer than me. It gives a non-biased meta-analysis on every supplement out there. Let's knock out this cardio. Let's do it together as a team.

Today's cardio talk is, uh, something that I've only started looking into recently.

And what that is is G flux.

I know it sounds super weird, but this is basically the relationship between our energy output versus our energy intake. Now I could go into the kind of scientific side. I'll link some studies below for those that do like to read them, but I'm going to explain it really simply. I think it's far more impressive when someone can, you know, take a kind of scientific complicated, uh, term and explain it in layman's terms. We know that to lose body fat, we need to be in a caloric deficit, but there are many ways to achieve a caloric deficit. You can expend more calories or decrease your food intake, and it's been shown that we will end up with better body composition if we create that deficit mostly through energy expenditure, increasing our total training volume, training harder, faster, longer. So really simple example, say we have two males, both of them maintain their body fat around 2,500 calories. So to go into a deficit.

They want to go on a cut, they want to get lean for summer like we all do.

So they're cutting calories, are about 2,000 calories each. Now one of them reduces 500 calories from the diet and the other one trains more. The other one expends 500 calories. It's been shown that the person that expends more calories, they do more work, will end up with better body composition. Without going too into the reasons for that, from just being more athletic, you also get to eat more food. Food is anabolic. Protein, carbs, fats are all good for the body, you know. They're good for gaining those muscles, man.

So that's something that I'm gonna focus on a lot more on this cut.

Expending more energy, being more athletic instead of eating less. Because, you know, food's good for the body and the soul. So, you know, that'll make my cut a little bit easier. That's why I've started doing cardio every single day. And when the weather gets a little better, Look at this.

Look what I got right outside.

I'm gonna start doing some sprints there because I remember back when I used to play rugby, I was like one of the fittest guys on the whole panel. So, you know, I'd love to get that going again, some sprints going, do some cardio like this and cut that way.

So that's why I'm excited for this cut.

I'm excited to put G Flux into practice. And that's today's cardio chat. Maybe next cardio chat I'll talk about HIIT. Versus late. But, you know, this is great for me. This is so good to pass the time. But it's really interesting, and it's something that I'm still learning about myself. So to sum it up, G-Flux equals better body composition from expending more energy rather than reducing your energy. That's a wrap for today.

Morning cardio outfit: all black athlete. Also, people always ask what camera do I use, and it is a Canon G7X.

Love it.

Battery on it, pretty shit though. Alright, so I'm just back from cardio and it is the first day of Sarah's cut.

It's time to go wake her up.

Alright, weigh in, let's go. Pretty toes. So 123.4. So this is Sarah's starting point. I don't think she needs to change at all, but since she has never properly cut before, this is just a small challenge that she she wants to do. She only wants to drop between 3 to 5 pounds and add some lean muscle and simply look her best at body power. Similar to me, she holds a little fat on her abs, so stay tuned for her progress. Alright, now for breakfast, uh, I'm just gonna make up an old egg white omelette. 300 grams of egg whites, ton of veggies, tomatoes, peppers, courgette, mushroom, zuc—

that's zucchini for the Americans.

It's a weird name. A great method that I have gotten such good results with, not only myself but tons of clients, is anyone who struggles with the evenings or late-night cravings, just save a lot of carbs and fats for when you get those cravings. So have a high-protein, low-carb, low-to-moderate-fat breakfast and just save those carbs for later in the evening for when you do get those cravings. So something like an omelette, bacon and eggs, even steak, you know, something that is going to really fill you up with that protein and of course allow you to save those carbs for later. So omelette time, let's go!

Look at all those micronutrients.

That is also going to not just flavor the omelette but really bulk it up too. Gonna season it with some of this as well, garlic and herb.

Got this from Kerrigan's as well.

Best tip when making omelettes, anyone who's been subscribed to this channel for a while will know this, is put them in the oven to make them cook absolutely perfect. I also put some light mozzarella on top of that. First meal. Alright, so Sarah is starting off her day with some vanilla protein oats. I've got my omelette, already right into it, and two of us are gonna watch some YouTube, and that is our morning. Forgot my adipose, so today's not going to be the best day ever, but look, we're here. We're going to give it, give it everything we got.

Good. Come on, come on, come on. 3 more, 3 more. Let's go. Come on, 2 more. Last one. One more. Come on.

All right, so workout done. Uh, it was a very meh workout, but you know, you got to come to terms with when you're cutting, you're not going to— you're going to have days days where you're just not feeling it, but you just gotta push through them, take them on the chin, and get over it. That's the kind of the cutting mentality. But, uh, so I'm gonna make myself up a big shake, uh, tell you what is in it. We are gonna have kale, frozen banana— that gives it such a good texture— some Impact Whey Isolate, uh, this chocolate smooth flavor. The best flavors are chocolate brownie, salted caramel. I love cinnamon Danish. There's a few more I can't think of right now, but almond milk per 100 milliliters, 13 calories. That is what's up. Creatine, cocoa powder, and ice. Let's put this together. I just like my favorite shake.

All right, we're rolling.

Yep. So we are just on the way to Dundrum, uh, you know, we moved in like a week or two ago, but we still have a lot of stuff to pick up, um, light bulbs, all that basic boring shit. So we're gonna go there, maybe I'm gonna do a bit of A little bit of shopping as well, get something to eat, I don't know, but I'm gonna vlog it.

Catch you in a bit.

All right, so we just picked up some snacks. Uh, what did we get?

Snack-a-Jack, it's my favorite, and then two protein bars.

These are so good when you're cutting. But right, onwards to Dundrum. I would definitely rock them, they would actually go with the leggings that I was wearing today. All right, so just trying on a couple of things. Her jeans, these kind of fashion tracksuit bottoms, and then just some kind of plain stuff. If you go to Zara, um, I honestly think like you cannot go wrong. I get all my kind of casual clothes, going out clothes, in Zara literally 95% of the time. So I'm gonna try these on now. See, see, look, tight on the legs, loose up here.

You can even make a bodybuilder out of this.

It's short, it's small, like a large. Alright, so this is large.

Yeah, that longer fit.

Yeah, it looks, looks cooler when it's tight on the arms and shoulders.

Not that tight though on your No, that is good.

Yeah, not too sure on this one. There's no buttons, so you just kind of wear it down like that.

It would be nice with black jeans, I think. Yeah, try it on with the black jeans. What do you think? They're like really tight, but they're stretchy.

Yeah, no, that's like—

I really like that kind of, um, what is that? Oh, that's like No, it's, um, suede. Yeah, nice. Yeah, I like that.

Okay, little changing room progress update. Still a long way to go. That's today's physique update. I'm liking it.

So, swap 2.

So she's looking smoking.

I'm a lucky guy. All right, so I did this a few videos ago. This is helping with my cuts so much. I got the idea off Matt Ogus. You basically, you go to your burrito place of choice. This is like an Irish Chipotle. You get your burrito bowl and you like volumize it. You pack it out. So I'm putting in like cherry tomatoes, some extra salad bowl, baby leaf salad, um, probably gonna put some more hot sauce and mustard on top of that and combine it all in to make one massive mega burrito bowl. It will just stop you getting hungry. Like, I have a stupidly big appetite. It's actually ridiculous. And this takes me like 20 to 30 minutes to eat. Which is what I need on this cut. So this has been helping me a lot. To make it macro-friendly, I just get a burrito bowl with no guac, sour cream, or cheese. Oh my god, I am just beyond excited to eat this. It's actually sad, the size of that bowl. That is like— alright guys, so just thought I'd really quickly show you what I got in Zara. So end up going, um, for those loafers, the 3 cardigans, grey, cream, and olive. They're like €20 each. The black jeans, the chino jeans. I have to go for these kind of like funky tracksuit bottoms. I think they're pretty cool, really good fit too. And then just a plain white t-shirt. So let me know if you kind of like seeing my kind of fashion buys and my casual wear. Also, I'm big into into, you know, getting a bargain. I'm not into wearing designer clothes at all. You know, I often shop in Penneys. You know, if it looks good, wear it. I don't care about if it's like a fancy label or anything. So yeah, a lot of my clothes are like just cheap plainish clothes. I think if you got true style, you can pull off anything. But so anyways, that's what I got. Comment down below if you like this sort of stuff. Alright guys, so I just thought I'd finish off this video with a little announcement. If you're following me on Instagram or Snapchat, this is not going to come as a surprise to you, but for anyone who doesn't know, I'm now officially signed with Alphalete Athletics. You know, you could say it's the fastest growing clothing brand in the industry right now, so it is just mind-blowing to be part of that and Not only do I love the quality of the clothes, the fit, yeah, the colors, everything, but you know, the whole team behind Alpha League, you know, that, that is just an amazing team to be a part of, and I cannot wait to show you guys what is coming. So I'm so proud about that, and I'm just over the moon, but none of this would be possible without the viewers. So that is always what it comes down to, giving you guys content and that you enjoy, giving you guys something you can take away from the videos and just improve your life in general. That is what it's always about, always will be about. Yes, thank you to anyone who's been watching since back in the day when I filmed with an iPhone, sellotaped to the wall for a tripod, or even anyone who's just recently subscribed and who is coming along on my journey. Just, just thank you for watching because that is what it's all about. So I think it's a good way to finish up this video. Lots of cool stuff more stuff to come. And, uh, yeah, we're getting started, guys. Thanks for watching. Keep it real. I'll catch you in the next episode.