Week 2- day 3

Morning Peeps.

Today’s been a crappy morning literally and physically. Last night I had a bit of a tummy upset and also this morning. So no ab work the last 2 days and today is my back workout.

So with butt cheeks clenched let’s do this.


Australian Pull-ups: 5 sets 20 reps( with added weight)

Wide grip pull-ups: 3 sets 10 reps

T-Bar Row: 3 sets RP ( reverse pyramid) 6,8,10

Upright rows: 4 sets 10 reps

Pull-ups: 3 sets 10 reps

Seated Row: 4 sets 10-12 reps

Again a few increases in reps today, which surprised me considering how I felt.

With training over with, it’s time for my first meal.

Chicken, basil, tomato Thai omelette.


This bad boy really hit the spot; three eggs ,egg white, 100g of chicken, tomato and basil .. soooooo good. As always topped off with one bullet coffee (this will go once I’m in a deficit again .. Sorry, it’s empty calories)

Last night I made a decision to unfollow a few people on IG. For me personally it’s not a popularity contest to see who gets the most followers.

Its nothing personal I just can’t follow something if I don’t believe in it. I personally Beleive the way these products  are being promoted passes on the wrong message and it’s deceptive and marketing it as the next best thing or a must have . . Here’s a reply I now sent to one of them when the follow or PM me


Some days I like to play along.

I see it this way with exogenous ketones……

Your tricking your body to do something that you can easily do naturally  (endogenous ketones) rather than quick fix with a short term solution. If I followed that analagery on exogenous ketones I might as well have taken steroids rather than put the hard work in when I train.(Everyone seems to want an easy way out.)

I also love that all of these people that promote and PM others about how they use exogenous ketones and how wonderful it truly is a godsend. Not one of them took me up on my challange to supply me 5 free samples so I could self test and write an unbiased report. At least every thing I do I back it 100% and leave myself open to the scrutiny of everyone that follows.

Ive also decided to not only unfollow those who promote and push exogenous ketones but I’m going to block as well this also applies to those that follow to get numbers then unfollow .

This week is the time when I submit my 12 month visa renewal. So a little bit of running around and red tape.

It’s just one of those things we have to do every year. Most of this morning was finding bank statements, taking passport photo, filling out paper work.


Time for my staple. You guessed it, Tuna salad. I also had 2 boiled eggs and three panna cotta.

I’ve just hit 1902 calories with 2 meals. Not bad at all.

Time to get some more photos done for the yearly visa. Bedroom, in front of the house, kitchen, dining room (We have to be in all of them.)

It’s been a productive day and we’ve even managed to write a little bit today.

It’s time for dinner. Fried chicken, garlic and pepper with a side dish of bok choi. I’ve finished the meal with hazelnuts and two fat bombs

Today’s macros;


Another day done and dusted.















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