In this video you’ll see my birthday with a full day of eating using intermittent fasting and a full upper body workout.
Also in this video I talk a lot about the goals for this channel and share some of my own personal goals.
My day was pretty amazing:
Woke up, did my standard 8 minutes meditation with app called Buddhify. Sometimes I do it without the app, lately I just enjoy the guidance.
Soon afterwards I had a cup of black coffee and half a scoop of whey protein as a pre-workout to hit the gym.
Workout was Hypertrophy Upper Body Day.
Usually I workout after a few hours after the first meal but today I decided to full on intermittent fasting empty stomach workout with the coffee and a bit of fast digesting protein before training.
Surprisingly even though I’m not used to training on an empty stomach the workout went great.
Did some control work on the Bench Press which is a thing I throw in every once in a while.
And for you who ‘re wondering what those Negatives are and why there’s there. I call these things Set Modifiers. Other examples would be: Paused Bench Press, 3-Step Bench Press or just Half-Press.
With these I like to vary my training to keep it interesting, and also to eliminate any weak points with the movement so I make sure to include them once in a while into the training. They’re also a kind of a de-load from my typical heavy work where I can also focus on improving the technique.
Aside from that the workout was like this:
– Controlled Negative Bench Press
– Controlled Negative Pull-Ups
– Incline DB Press
– One Arm Dumbbell Rows
– Arnold Shoulder Press
– One Arm Cable Curl (Myo-Reps)
– Close Grip Triceps Push-Up (Myo-Reps)
– Hammer Cable Curl with a Twist (Myo-Reps)
– One Arm Cable Pull-down (Myo-Reps)
After the workout I had 2 scoops of whey followed by my standard High Protein breakfast with eggs and oats.
Added a ton of veggies because I know this day would be a lot of calories and delicious food which won’t really have a lot of fiber or veggies.
And just when I came back home I discovered that “someone” left a little piggy pinata full of candy in the living room when i came back from the gym lol
Ate about 1500 kcal worth of candy. Kinder Bueno, Ferrero Rocher, Ferrero Raffaello, Kinder Chocolate, Lindt Dark Chocolate, some Schoko-Bons and a few others that I don’t even remember the name.
This was literally #FoodComa and while in this comatose state I did some video editing lol
Went on later to have a double burger and some nachos. Wasn’t really that hungry to be fair, all that candy kept me really full.
Followed that up with some #YOLO mode and Frozen Yoghurt which was definitely an overkill.
Took a walk around Seville to get back to my senses 🙂 And I really enjoy these walks because I get to reflect a bit and think about all the goals and things that I wanna do.
Starting this channel has been the highlight of my last year and I want to thank you all for the support you’ve given me so far.
This is one of the best things I’ve done in my life, and seeing messages every day from people saying how the content is helping them and seeing the videos being shared really makes me incredibly happy.
I feel blessed to be in the position to do this.
Aside from that I just want to let you guys know once again that I appreciate every comment you post on these videos.
This mission of this channel is to be an unbiased, no nonsense please where you can come and learn how to improve yourself in your health and fitness and also in general to be come the best version of yourself.
It’s not about the six pack or impressing people, it’s about making your life a masterpiece. And I want this to be a place where you know there’s someone who cares about your goals, and there’s people who are on the same journey as you are.
We all want to master our health, business, social skills and find our purpose. And this is a community of people that will support you and help you on your journey.
And that’s what it’s all about. It’s about the people and you are the reason why this channel exists in the first place.
And I’ll see you in the next one,
– Mario
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