Day 67 - Boost my meal

I did eat like a lady in the pass few ten days. Today, I decided to eat more, eat more, and EAT MORE. At least I have to put in 500g of meat or more in a day because my body is ectomorph as explain in day 63.

Here is what I had today:
First meal: 4 cooked egg white. 1 glass of 0% fat milk.
Second meal: 360g Chicken drumstick. Try my best to remove all the fat and grill it with tomato.
Third meal: ~350g of fish steamed with Chinese herbal serve with white rice.
Fourth meal: ~80g beef fried with oyster sauce and kale vegetables.

I believe if u put 1kg of food in your body, your weight will directly grow 1kg. That's why our body weight is fluctuate from time to time. In the morning my waist is 28.5 inches and at night it is 29.5 inches. 1 inch of food goes into my body today:)

Day 65 - A day with clearer mind

Fitness is all about body, the method should be correct but the mind should be clear. It not just to train the body but also develop our mind.

Wake up 12pm. yes it is bad but heavy work lately.
First meal (12:30pm): A glass of soy milk, 2 half boiled egg white, 1 pc of wholewheat bread.
Second meal (3pm): 150g of chicken breast fried with vegetables (Chinese style) and rice.
Third meal (5:30pm): 100g of chicken breast with Tomyam soup + rice.
Fourth meal (9pm): Fish balls, fish, meat noodles.
Fifth meal (10:30pm): 150g of King fish steam and rice.

Today I did a very little workout at 2pm. Here is what I did:
10 mins on treadmil
3 mins rest
15 mins abs workout (crunch, reverse crunch, sit-ups)

Day 63 - Ectomorph, Mesomorph or Endomorph

Today is a day to take rest and also a day to learn more. I came across three important words in fitness, "Ectomorph, Mesomorph, and Endomorph". It's like any other car racer, when you start the race, you must know where is the ending. Again I asked myself, what would I like to be? These three words also explain the question I always keep in mind, "Will I look good in a suit or tuxedo?"

Ectomorph, Mesomorph, and Endomorph

Image is by Dr. John Berardi.

Now first talk about Ectomorph, I think I am Ectomorph. It is the small-size body type, small bone structure, fast metabolism, long and thin limbs, or in traditional words, skinny. According to muscleandstrength.com, "Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them." In these 63 days, I find these sentence is pretty true. However, I believe Ectomorph is able to gain high definition muscle but the muscle is gonna look small. Take the Malaysian number 1 badminton player Lee Chong Wei for example, here is how his body look like. Small muscle, high definition, and also what a number 1 badminton player need, flexibility.

 

However, you don't see all his strength when he put his shirt on.

Ok, about image, that is up to how you wear the cloths. Now the most important is, how I want the body to be? To be like Lee Chong Wei? or to be like another Ectomorph and also King of Kung Fu, Bruce Lee? There are many great athelete on the planet is actually ectomorph, which they emphasize on flexibility and strength.

Mesomorph

Well, Mesomorph is born for body building, they have great bone structure and easily to gain or lose weight. Arnold is one of the Mesomorph.

Endomorph

Typically fat people.

These are good lesson. Now here is how I look today. Picture was taken yesterday in gym room.

It took me 63 days to reach only this, that is Ectomorph, a body type that hard to gain muscle weight but it doesn't means can't gain. I did not take any supplements (yet). When you don't give up, you can't fail.

Six packs challenge: Day 59 - Change my workout time

I changed my workout time. The reason why is workout after 6pm is not ideal. From now on I tried not to workout late. This is because I can eat a lot before or after workout, and if workout at night, you have to eat a lot to repair the muscle but you can't eat a lot because it is night time and you going to bed soon.

Today's workout:
15 mins on treadmill
Bench Press - Today I decrease the weight to 170lbs but I did 2 sets x 20 reps. Try to confuse my muscle a little.
Squat (20kg), 7 times x 2 sets. My leg muscle is very weak.
Lateral Raise, 10lbs (decrease from 15lbs). 12 reps x 2 sets.

Eat
Breakfast - 4 super large egg white. 1 glass soy milk, 2 pcs of wholewheat bread with peanut butter and strawberry jam.
Lunch - 100+g beef with broccoli, potato.
Dinner - Seafood

I had lots of fruit throughout the day and I do not have any Snacks today.

Six packs challenge: Day 56 - Back to business

I did not update this blog every day now as I have more and more work to do. My training did affect a little but it goes on.

What I did today:
10 mins treadmill
5 mins rest
10 mins Bench Press. Now I increase the weight to 180lbs (81.64 kg). Perform 15, 15, 15, and 10. The last set not able to complete.
5 mins Lateral Raise. 15lbs (6.8 kg). 10 x 2 sets.

10 mins Flat Fly. 25lbs. 15 x 2 sets and 7 for the last.
4 sets of abs crunch x 30 repetition.
Pull-up: Able to perform one time 18 times complete pull up. Still got 32 times to go.

What I eat?
Breakfast - 2 eggs white, 2 pcs of wholewheat bread with peanut butter.
Lunch - ~160g King Fish steam with Teow Chew style. Really Really delicious. King Fish is one very good fish for our health. Here is how King Fish look like:

I do have some other vegetables, potato as lunch.
Dinner (6:15pm) - 150g of beef with vegetables in oyster sauce.
Snacks - 2 pcs of wholewheat bread with peanut butter and strawberry jam, 1 glass of soy milk. I also had banana, papaya, tomato and some other fruits throughout the day.

That is for today, here is how I look now:

Thought of the day

It seems my body fat stays around 17% for quite some times since Day 20+. I may have to look at my meals, meal time, as well as my workout. I think the hardest part is you have to eat more while you have to eat less. More for the body muscle and less for the fat. Keep going.

Six packs challenge: Day 53

26 November 2011, this is how I look like now:

Six packs challenge: Day 51 - The challenge goes on

The six packs abs challenge goes on. I had a beef noodle at 12am midnight last night due to some extra work to do and sleep 3pm. The routine change a little but I tried to pull it back. Wake up at 12pm today. It is the latest in these 51 days.

First meal (12:15pm): 1 glass of milk, 1 banana, 2 pcs of wholewheat bread.
8 Mins abs workout (2:30pm): I did it better, however I still can't recover my abs in 30 seconds to perform another 2 sets of abs workout. Therefore it took me around 1-2 mins for recovery. Now I feel it doesn't hurt my abs at all and I find more information from Youtube, I found there are 8 mins abs workout level 2, level 3, and level 4. Which means, I still have to contribute many many sweat to reach my aim.

Here is 8 Mins abs workout level 2. Walau eh~~~~ (Malaysian and Singaporean expression)

Six packs challenge: Day 50 - Chinese Medicine for six packs abs

Today, I tried out some kind of Chinese medicine which the master (Chinese doctor) said can strengthen the abs or core muscle. This is how the medicine or supplement looks like:

It consists of at least 10 types of different Chinese herbal and medicine. It looks like wood, skin from tree, and some other weird things that you may never seen before. I only able to recognize two things from the package. I put this package in and boil with spare rib for two hours, it comes out like this:

When I tried it during the cooking, it is very bitter, and I added some sugar. To be honest, I couldn't finish it, it is too ........... So? Don't try this at home boy! I am just trying different kind of things to strengthen my core muscle. OMG.

How I look like today:

Now, lets compare with Day 25:

Compare again with Day 16:

Thought of the day:

Day 16 and Day 25 has a little difference. It seems not much of differences within 25 days. There are 10 days I din't workout due to relocation, so nothing much to expect. No workout for me today. And I think I need to change my workout from 3-4 times a week to 5-6 times a week. This is because I feel I have extra energy every day and my body fat is still around 16-17%. I should eat more to gain more muscle weight and lose more fat to less than 10%. 1% fat and 1 kg muscle weight is really a lot of hard work. Keep walking...

Six packs challenge: Day 49 - Forearm workout

Remember what I focus, and I stayed focus. What I need to grow
chest (pectoralis), abs, forearm, and leg

What I need to grow I work on the part. My workout today:
20 mins treadmill
~10 mins. Flat Fly: 25lbs (11.33kg), 10 x 2 sets.
~10 mins. Bench Press: 170lbs (77.11kg) 15 x 4 sets. Able to complete it nicely. Try to go for 5th set with 180lbs but fail to do it.
~10 mins. Lateral Raise: 15lbs (6.8 kg). 10 x 2 sets. This is to target deltoid and lateral.
~10 mins workout on biceps and triceps (triceps extension).
~5 mins workout on forearm. Still couldn't find a good method to really work on my forearm.


Abs workout?
Yes I crunch throughout the day whenever I can. I found that abs aren't like other body part where you perform 4 sets of bench press, you have to rest long to perform another sets. Abs need no long rest and you can do any abs workout again. 8 mins abs workout works fine for me. I added planking, reverse crunch, and some core exercises to strengthen my core muscle.


Cardio?
Carrying a skipping rope somethings is hard, but I did skipping rope without skipping rope. I simply jump 200 to 300 times a day.


Thought of the day:
No workout or hard work you will never get the perfect abs. You can probably diet and let the body slim down to have a skinny body with invisible flat abs, but is that what you want?


Things getting better and better for me at Day 49 today although the progress is slow. It doesn't matter at all.

Six packs challenge: Day 48 - Rest

Taking rest is important as muscle need time to rebuild. My body did has more changes. Remember I mentioned that early morning I woke up I feel the stomach is flat (without abs muscle) and at night it is round like a ball before? Now I don't feel that anymore. It proves that my method not to take any heavy food after 8pm is good if you sleep around midnight (after 4 hours). However, around 10pm I will have some milk or low calories food.

Well, today is a day I cheat myself and let my body know I can eat 2 egg tarts although baked things aren't good. I had 2 fried spring rolls too. It really doesn't matter, because life keep goes on no matter you gym or not, fit or not, with six packs or not. A little oily food doesn't kill your packs.

This is how I look now. Picture taken when I reflects my muscle.

This picture above is today and it should compare to the one I took in Day 25 (picture below).

Do notice the abs is a little bit more define, just vvvvvvvvery little.

And here is my back/latissimus. I am able to do 18 pull-up at one time now. Still got 32 more to reach 50.

I don't know when I will grow to what I want. At 48 day today, I've almost forgot where I am moving towards. Just like my mum said, "A sailor will reach the destination one day, it just a matter of time." Need no rush, nothing to rush too.

Six packs challenge: Day 47 - Workout!

I do not have much time to update this blog lately, but my workout is keep on going. Basically, when I first started this blog, I count the quantity of food I eat, the protein weight, calories, fat, this and that. When most of the things has already in my mind, it has become daily practice. Everything go into mind automatically and no longer have to see. When I walked to supermarket or food store, my mind already knows what to eat. What borders me is only the price tag, good food usually expensive!

My training is on going with 8 mins abs workout, reverse crunch, sit-up, pull-up, push-up as well as 1 hour training in gym room (3-4 times a week). Here is what I did in 50 mins today.
~10 mins treadmill. I cut down cardio work because cardio can burn your fat, but not particularly on stomach fat. My stomach has no longer as big as Day 1 therefore it is time to workout on the abs to get six packs abs. Running, jumping or other cardio can only lose the fat but it will NEVER give you six packs.
~5 mins rest.
~10 mins. Flat Fly: 25lbs (11.33kg), 15 x 4 sets.
~10 mins. Bench Press: 170lbs (77.11kg) 10 x 4 sets. Still couldn't complete it perfectly.
~10 mins. Lateral Raise: 15lbs (6.8 kg). 10 x 4 sets. This is to target deltoid and lateral.
~2 mins. 10 times push-up.


That is just all the simple thing I did today. Food intake?
Breakfast: 4 egg white as usual, milk, banana.
Lunch: High quality beef imported from U.S, vegetables, white + brown rice, tofu soup.
Snacks: I made my own juice: Salad vegetables, apple, 1 tablespoon peanut butter, and milk. All in blender. Result? It is not delicious at all.
Dinner: Beef with vegetables in oyster sauce, tuna fish, and rice.
Snacks: Just milk with papaya.

Six packs challenge: Day 43 - Time to focus more on abs

My measurement in Day 40 shows that my waist now is 29 to 30 inches. It is pretty standard. Here I would like to correct what I mentioned in Day 1, "Six packs is made from the kitchen, not from the gym". Without workout on the abs, six packs won't grow at all. Food intake is just one major part, workout particularly on the abs is another part that couldn't overlook.

Now I crunch my abs every single day and do planking, it is easy and can be done everywhere - home, workplace, hotel, or on field. Pull-up still continue as hobby. Today, day 43, I am able to do one time 16 times perfect pull-up without any leg assist.

What I did today:
Pull-up: 16, 10, 6
Chin-up: 16, 6
Abs crunch: 8 min abs crunch and other exercises including abs plank, strengthen core muscle leg raise, reverse crunch.

My meals:
Breakfast (9:30am): 4 egg whites, 2 wholewheat bread, 1 glass of milk, and 1 banana.
Lunch (12:15pm): rice with pork in soup and pumpkin.
Snacks (3:15pm): Banana milk shake, mango, and apple.

This is my back/latissimus that only able to do a one time 16-time pull-up.

Six packs challenge: Day 40 - Setting the goal

From Day 31 to Day 39 (Nov 5 to Nov 13), I did nothing to make my body grow due to relocation. So, nothing much to expect.

My body fact - taken on Nov 12

Weight - 54.6kg
BMI - 19.1
BMR (Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.) - 5919 kJ 1415kcal
IMPEDANCE - 574 Ohm
Fat % - 17.2% (Another 10% to go)
Fat Mass - 9.4kg
FFM (Fat-Free Mass) - 45.2kg
TBW (Total Body Water) - 33.1kg


Note: Fat to lose - 4.9kg, Fat-Free Mass - as much as I can.


My body fact
Chest - 33 in
Waist - 30 in at night, 29 in in the morning.
Right Arm - 10.75 in
Left Arm - 10.5 in
Right Thigh - 18 in
Left Thigh - 18 in
Right Calf - 12.75 in
Left Calf - 12.75 in
Note: My chest has to grow to 40 in and above.

Six packs challenge: Day 30 - New start

Gotta get back to some home workout due to relocation.

Breakfast (11am): 4 egg white and 1 glass of self-made juice (300ml) - Milk + 2 dole banana + salad vegetables.

Six packs challenge: Day 29 - New location

Having moved to new location, things and environment has changed.

Breakfast (9am): 4 egg white, egg noodles with pork and "wonton".
Snacks (11am): 1 glass of coffee mixed with milo, 2 steamed bread.
Lunch (3pm): A little too late for lunch. 180-200g of lamb chop, 80g of ribeye steak.
Snacks (5pm): 1 Chinese "bao". Only take the ingredient.
Dinner (8pm): Seafood dinner - steamed fish, crab (1/2), 2 prawns.
Snacks (11pm): 1 glass of milk.

No workout today.

Six packs challenge: Day 28 - Travel...

It's Nov 3, 2011. A day I need to travel, so the routine has to be changed.

Breakfast (10am): 4 egg white, 1 glass of milk, 3 bread and 1 tablespoon peanut butter.
Lunch (1pm): ~118g beef with vegetables.
Lunch 2 (4:30pm): 80g grilled salmon with seaweed and little rice.
Dinner (6:30pm): Spaghetti with ham.
Snacks (9pm): 3 piece of wholewheat bread.

Workout? Did one time pull up for 15 times, yes, able to perform 1 more time since Day 25!

Knowing how to maintain a body is easy, but sometimes finding time to do it isn't.

Six packs challenge: Day 27 - A day to rest

It is a day to rest. Muscle need time to recover.

Six packs challenge: Day 26 - Fat loss

Wake up today and did feel body fat loss a little, feel stomach is flat. But feel stomach is up after take breakfast.

Breakfast (9:45am): 4 eggs white + 1 egg yolk, 3 pcs of wholewheat bread, 1 milk.
Lunch (12:30pm): 186g chicken, crystal noodles, vegetables. 186g chicken in a meal is quite full for me.
8 Min Abs workout: Still not able to complete it. It makes my abs burn.
Lunch 2 (4:30pm): 100g beef with crystal noodles and vegetables. 1 glass of milk.
Dinner (8:00pm): 4 prawns cook in Thai style with tomato and a little rice.

Six packs challenge: Day 25 - Boost up my meals

What to do today? Boost up my meal, and try out the 8 minutes abs workout or tougher abs.

Breakfast (9am): 3 egg whites, 2 crackers with 1 tablespoon peanut butter, 1 banana milk shake (2 banana + ~220ml milk.
Lunch (12pm): Chicken porridge, 206g beef, tomatos, carrot, vegetables. This is how my lunch look like. 206g beef Asian style.

Snacks (1:30pm): 2 pieces of wholewheat bread with 1 tablespoon peanut butter, 1 glass of milk.

1 hour workout (3:30pm)

~40 mins on treadmill. Burned 261 calories, 4.34 km. Almost half of the 9km marathon I run for Japan Tsunami last time.
~5 mins rest
8 mins abs workout. It took me 16 mins to do this and it is incomplete.

8 Min Abs Workout

Foot2foot Crunch: 30 reps.
Alternating Curls: 30 reps.
Recovery: 30 secs
Push Through: 30 reps
4 Time Abs: 30 reps
Recovery: 30 secs
Arm Reaching Crunch: 30 reps
Leg Up Touch Crunch: 30 reps
Recovery: 30 secs
Cross Arm Crunch: 30 reps
Double Crunch: 30 reps

This 8 Min Abs Workout is from passion4profession.net

Dinner (5:30pm): Chicken porridge, 176g beef, tomato, carrot, vegetables, fish balls.
Pull-up (9:30pm): This is for fun, I really love to do this. 14, 10, 8, 7, total did 4 sets. Again, I am able to perform 1 more time now compared to 13 times I did in Day 17. I would really love to do it one time for at least 30.
Snacks (10pm): Banana milk shake.

Thought of the day
Today I boost up a little my meal. In total I had 382g beef and 50g of chicken. I did feel my body can actually take in more food.

How I look today?

This picture was taken at night after all meals. Left pic is stand lazily without reflects my muscle. Right is with a little reflects. Here is another picture taken when I reflects my muscle.

Keep Walking...

Six packs challenge: Day 24 - My workout seems din't workout

It seems no improvement at all since Day 15 until today. I started to question is my workout din't workout? Or I should change my meal plan? Or I should work out more on each part of muscle? Am I on the right track but need more time? Or the improvement is too little to be seen with eye?

Breakfast (10:30am): Same thing
Lunch (12:30pm): Asian delight - ~50g beef, kale, carrot, tuna fish, 1 fried egg, fish balls, meat balls, and a little brown rice mixed with white rice.
Snacks (2:30pm): Banana milkshake.

1 hour six pack abs workout (4:15pm)

• ~15 mins on treadmill. Burned 106 calories, 1.74 km.
• ~5 mins rest
• ~10 mins. Sit-up: 25 x 4 sets
• ~10 mins. Bench Press: 170lbs (77.11kg) 15 x 3 sets, then 10 last set. Tried to do another set but fail.
• ~10 mins. Flat Fly: 25lbs (11.33kg), 15, 15, 10, 10. Total 4 sets.
• ~5 mins. Reverse Crunch: 25 x 2 sets.
• ~5 mins. Pull-up: 10, 8.

Dinner (6:45pm): ~150g chicken, vegetables, raw carrot, soup, meat balls, fish balls, very little rice.

What about me now?

Stomach is still feel "round round". This picture was taken after breakfast. I was weigh at 54.4kg.

Thought of the day

When I Google for six pack exercise, six packs meals, six packs training, incredible abs, abs workout... There are many things come out. I believe all kind of knowledge lead to self-knowledge. Let's say one article wrote "To have six packs, you must sit-up 100 times a day for 100 days". They may not wrong, but there are many factors. Body fat, what kind of food to eat, this and that. I believe should everyone should have an own workout and food schedule based on body fat. A person with 30+% sit-up 100 times a day may just waste his or her time. For example.

16% Body fat - what to do? More on cardio, eat food with low fat or without fat.

13% Body fat - what to do? More on cardio, start a little workout, eat only food that benefits your body.

11% body fat - what to do? what should do?

8% body fat - what is the best to do?

Six packs challenge: Day 23 - Early morning

Wake up early in the morning is one of the best thing in life. I woke up 6am today.

Breakfast (6:15am): 2 eggs, 1 tablespoon peanut butter with 1 wholewheat bread, 1 sausage bun, 1 glass of hot Ovaltine drink.
Swimming (7am): 30 mins swim, it is perfect! Swimming in the morning is really wonderful. Does it means Michael Phelps is having a wonderful life almost everyday?
Take nap (8:45am): Wakeup at 11am
Lunch (12pm): Beef porridge
Snacks (2:30pm): Banana milk shake

Workout (4pm)
As what I planned yesterday, I focus more on Cardio work today.
10 mins: Bicycle - Burned 70 calories
30 mins: Treadmill - Burned 150 calories
Reverse Crunch - 25 x 2 sets, then 5 reps.

Early Dinner (6pm): 2 grilled chicken drumstick
Dinner 2 (8pm): Chicken porridge
Snacks (10pm): 1 glass of milk

Six packs challenge: Day 22 - Should focus more on abs

Had a good rest yesterday and today I am back to workout.

Breakfast (10am): 2 half-boiled eggs, 2 pieces wholewheat bread with 1 tablespoon peanut butter, 1 glass of Ovaltine.
Lunch (1pm): Soup noodle with meat balls, chicken meat, and vegetables.
Snacks (3pm): 1 tablespoon peanut butter and 1 piece wholewheat bread.

1 hour workout (4pm)

• ~20 mins: Treadmill. Burned ~150 calories, 2.4 km.
• ~5 mins: Take rest
• ~10 mins: Bench Press - 170lbs (77.11kg): 15 x 3 sets, then 4 reps, and 5 reps. Unable to perform 15 x 4 sets.
• ~10 mins: Flat Fly - 25lbs (11.33kg) each: 15 x 4 sets.
• ~6 mins: Sit-up - 25 reps x 2 sets
• ~10 mins: Reverse Crunch - 15 reps x 4 sets

I seems lost a little focus on my abs when I hit out the gym today. I should focus more on abs and lost fat (more cardio). The next I am going to do should be more cardio work, and put the priority workout for abdominal.

Dinner (6pm): 110g beef, broccoli, kale, carrot, fried in oyster sauce. 1 fried egg. A little rice. Here is my dinner today:

Snacks (8:30pm): A glass of milk

How I look today:

Nothing much special, it is still pretty the same as last few days. However, if I reflects my abs muscle it's gonna be look like this. Can slightly see the top 4 packs, very blur that type.

Thought of the day:
Keep going... ...

Six packs challenge: Day 21 - A day for Diet

Feeling a little unwell since last night when slept around 11:30pm. Sleep a lot and rest a lot today and wake up at 11am, almost slept for 12 hours. Feeling uncomfortable therefore it may be a good day to diet.

Breakfast (11am): 2 small eggs, 2 wholewheat bread with strawberry jam, 1 glass of hot Ovaltine.
Lunch (1pm): Spaghetti chicken.
Lunch 2 (4pm): Soup noodle, vegetables with 3 fish balls and 1 prawn balls.
Dinner (6:30pm): Soup noodle, vegetables with 4 meat balls.
Snacks (10pm): 1 glass of milk.

Workout today:

• Sit-up: 25 x 2 sets
• Reverse crunch: 25 x 2 sets

Weigh myself after dinner and today the weight is 54.7 kg. A day for diet.

Six packs challenge: Day 20 - Weight loss is easy, gain muscle mass need work harder

It is the 20th day today, it's time to do a comparison with Day 1 and Day 10. Had my breakfast early today because I tried to push everything earlier. Here is what I did today.

Breakfast (08:00am): 2 half-boiled large egg, 2 pieces of wholewheat bread with 1 tablespoon peanut butter, 1 glass of milk.

Here is how I look after breakfast, I weigh my self it shows 55.2kg. This means my body weight is fluctuate 0.5 to 1.5kg everyday.

Now here is the how I look in Day 10.

And this is how I look in Day 1. In case you forget how I look when I just started this blog.

1 hour workout (10:00am)

1. ~17 minutes - Treadmill: ~120 Calories burned, ~2km.
2. ~5 minutes - Rest
3. ~12 minutes - Sit-up: 25 x 4 sets. Each sets rest < 2 mins.
4. ~12 minutes - Reverse Crunch: 15 x 3 sets, 4th set only able to do 7 times.
5. ~12 minutes - Bench Press: 170 lbs (77.11 kg) x 4 sets x 10 reps.

Lunch (1pm): 4 hours after my breakfast. It seems a little late because I did feel a bit hungry. Here is what I had: Rice, 150g beef fried with kale in oyster sauce. 1 Glass of milk.
Snacks (2pm): 1 glass of milk, 1 pcs of wholewheat bread with 1 tablespoon peanut butter.
Lunch 2 (3pm): 55g of chicken breast (without skin), 1 fried egg, vegetables, and a little brown rice.

Here is how I look after eat in all these food.

Thought of the Day

Here i made a comparison of me in Day 1, Day 10, and today (Day 20)

From Day 1 to Day 10, it seems to have prominent changes, where ~2kg of fat has been loss. That can be seen in the picture. However, from Day 10 to Day 20, no prominent changes in the second cycle (10th to 20th day), only can see very little muscle line at core muscle there. Now I started to think, should I go for supplements like Whey protein? Or it is just 10 days. That's why I said weight loss is easy, but to gain muscle mass include six packs, it requires more hard work and effort. Let's see how it goes in another 10 days.

Six packs challenge: Day 19 - Take Rest

It is a day to take rest, a day for body to cool down. I did not sleep good last night and let myself sleep until 11am today.

Late breakfast (11:30am): Breakfast as usual.
Lunch (2:30pm): Fried rice with pork balls soup and vegetables.
Lunch 2 (4:30pm): A little brown rice with broccoli, carrot, fried with beef (55g) in oyster sauce.
Snacks (6pm): 2 piece of wholewheat bread with 1 tablespoon peanut butter, 1 glass of milk.
Dinner (7:30pm): Rice with boil fish (120g) - Asian style.

Workout? No workout today because it is a day to take rest. When rest, have a full rest.

Six packs challenge: Day 18 - Weight loss

Today, I weigh myself after breakfast, weight loss. I am now weighing 54.2kg. 1 kg less than Day 14 (4 days ago). I started to think, my fat loss, yes my weight will loss for sure. My weight should increase when my muscle weight increase. But now seems like there is 1-2kg of fat in my body. My body should weigh around 52-53kg with the minimum fat. It means 1 kg of muscle mass makes big different. What to do? Keep walking.

Slim people usually want to put on weight, but ordinary people do not know that weight can be simply put on by eating lots of food (fat food, junk food, and whatever food can be eaten). Let's compare both person who are 170cm. One is 57kg full with muscle mass weight and low body fat, another one is 75kg but all fat, which one you prefer? The person who is 75kg is just like holding 1 million Japanese yen, 57kg in muscle mass is having 1 million USD. What we want is quality, not quantity. Well, I may still keep on losing my weight for now. I believe it will stop at some point, a point where the % of fat is very less, possible less than 8% and from there, when my weight goes up, it means the muscle is building up, slowly and steady.

Breakfast (9:30am): 2 crackers with 1 tablespoon peanut butter, 1 soy milk, 2 eggs.

30 mins Abs workout (11am):
Abs crunch: 25 x 3 sets.
Reverse crunch: 20 x 3 sets.
Core muscle crunch: 25 x 4 sets (both left and right with 14kg dumbbell)


Lunch (12:00pm): Rice with fried egg, fish (150g) + tofu (120g) and mix vegetables soup.
Lunch 2 (3:00pm): I ate pretty same thing with lunch. Both lunch + lunch 2 is what I suppose to eat in only 1 meal but I break it into two meals.
Snacks (4pm): 1 piece of wholewheat bread with 1 tablespoon peanut butter.
Workout (6pm): 1 Hour
20 mins on treadmill. Burned 130 Calories, 2.2km.
Bench Press x 5 sets: 15 (160lbs/72.5kg), 15 (160lbs/72.5kg), 10 (150lbs/68kg) x 3 sets
Flat Fly x 5 sets: 25 (11.33kg) - 15, 10, 10, 10, 15
Squat: 17kg 4 x 10 reps.
Dinner (8pm): Grilled Salmon salad with little rice and 50g of curry chicken.
Snacks (00:00am): 2 glass of milk.

Thought of the day
Day 14 and Day 16 I took some pictures and compare the body changes in one day from early morning to night. Today morning, I weigh myself at 54.2kg, 1 kg lesser than Day 14. Day 14 I weigh in the morning too, so the weight loss is real loss. However, at night I weigh myself again after the 8pm dinner, I'm weight at 55.5kg. This means the whole day I consumed 1.3kg of food, without any output. 1.3kg of food in stomach is what makes me feel the stomach "full" i guess.

Here is how I look in the morning after breakfast (54.2kg)

And this is how I look at night when the weight grow to 55.5kg

Keep going......

Six packs challenge: Day 17 - Break into even smaller meal

Today, I try to break all my meal into even smaller size.

Breakfast (9:45am): 2 eggs, 1 glass of milk, 2 crackers with 1 tablespoon peanut butter. Simple and nice.
Lunch (12:30pm): 1 piece of Salmon ~150g serve with salad vegetables.
Lunch 2 (2:30pm): 1 piece of grilled chicken breast

30 mins six pack exercises

Did this at 3:15pm. Just a little workout for the abs.
Plank: 60 secs, 45 secs, 45, secs, 45 secs.
Abs crunch: 25 x 4 sets. Last set imperfect.
Reverse crunch: 15 x 4 sets. Last set imperfect.


Snacks (4:15pm): 1 glass of banana milk shake
Dinner (6pm): 1 bowl of Japanese Ramen, 4 Japanese Shushi rice.
little pull-up (9:00pm): Did a little pull-up for fun. 13 times then 10 times. Able to perform 1 time more than yesterday (Day 16).
Snacks (9:30pm)

Thought of the day
Haven't thought of it.

Six packs challenge: Day 16 - A day with no "Fry"

Today I try to cut out all the "fry" or "oil" today. This is because I want to test how my body change if all my meals are prepared without any oil, only "boil".

9:30am - Wakeup
Breakfast (10:30am): 2 large eggs, 1 glass soy milk, 1 banana, 1 tablespoon peanut butter with 2 pcs crackers.
Little workout as usual (11:30am)
In the morning, I don't feel my stomach grow big after breakfast. Therefore I think it may be a good time to train abs. Here is what I did:
Sit-up: 100 times
Reverse crunch: 50 times
Pull-up: 20 times - 12, 8. Can't go beyond 12 for now.
Plank: 30 secs
Incline push-up: 25

Lunch (2:00pm): 150g Dory fish, 120g tofu, half carrot, half tomato, 4 fish balls, lots of vegetables, and noodles. Put everything into pot and boil. Delicious? Awkward! Don't try this at home.
Snacks (3:30pm): A glass of milk.
Dinner (6pm): 2 grilled chicken drumstick and 1 chicken chest.
Swim (7:30pm): 1 hour swimming. 21 laps in my swimming pool. ~70m 1 laps. 1.4km.
Snacks (9pm): 1 banana, 1 milk = banana milk shake.

Thought of the day
I've took pictures of my body in three different time again, same as what I did in Day 14. Remember that I said I feel the stomach "full" even I waited 4 hours after dinner only go to bed? Since then I change my meal plan from Day 15 - no more heavy food after 6 or 7pm. I believe the stomach will not so "big" before you sleep. Here is some pictures of how my body change over the day, only 1 day.

First picture on left was taken early in the morning after breakfast. Notice that I can still barely see that my body is "flat". That's why I did a little abs exercise at 11:30pm. Second picture (middle) was taken around 7pm after all the chickens, fish, and lots of stuff has been put into the body. Third picture was taken after an hour swim. The stomach is still grow big after what I've eat and done in a day. Will this not going to happen when my abs already firm? I start wondering even body like this will feel the stomach full after eat?

Many hard work, effort, and time is needed in order to reach there.

Six packs challenge: Day 15 - Body change every seconds

As I showed the picture yesterday, my body change every seconds because I workout, I talk, I walk, I eat. Today, I woke up and my body seems back to the first picture I posted yesterday. Stomach flat and without prominent fat. Again, back to what I want to train to first make my body balance as mentioned in Day 12. I need focus on my chest (pectoralis), abs, forearm, and leg.


What I did today (4pm):
Cardio cardio and cardio to reduce the fat in my body as much as I can.
37 minutes on treadmill, 227 calories burned, distance 3.74km. A little bit more than what I did in Day 12.
Bench Press: 150lbs (68kg), 15 reps x 4 sets. Set 2 I did 160lbs (72.5kg).
Flat Fly: 25 lbs (11.33kg) each hand. 15 reps x 4 sets. Add 5 lbs since Day 12.
Squat: Planned to do but din't do.
Sit-up: I din't do any sit-up because I still fell my body fat is too much, it seems pointless to do sit-up because I don't want to have a fat 6 packs.
Reverse Crunch: same with sit-up

My Chest (Pectoralis) workout progress:

Day 10
Day 12
Day 15
I only did flat bench press and flat fly. No incline or decline press yet because the seat I used is not adjustable.

My usual important food:

I build my body in natural way, so this is what I usually consume. I was thinking do I need some extra supplements? Do I really need it?

My meals today
Breakfast (10:10am) - Had my breakfast at world's most balance time. 2 large eggs, 1 bananas, 1 soy milk, and 2 pieces of crackers with 1 tablespoon peanut butter.
Lunch (1:10pm) - Exactly after 3 hours. Asian delight! Rice with lots of vegetables and main dish is 150g beef in oyster sauce.
Snacks (3:10pm) - 1 glass of soy milk, 2 crackers with 1 tablespoon peanut butter.
Dinner (6:10pm) - As I keep wondering why my stomach become BIG at night, I tried to push my dinner earlier and try not to eat any hard food after that. Yes our body takes 4 hours to digest, but I believe after we sleep the food will become fat if our body no longer move. Thus I try to eat early today.
Snacks (7pm) - 1 banana and 1 glass of 0% fat milk.

Thought of the day
Clear your mind, forget everything you learn before, and back to the most simple life.

Six packs challenge: Day 14 - Success in anything all comes from the mind

"Success in anything all comes from the mind". When perform deadlift, your mind must send information to whole body that only muscle that need to work works. Same for some other exercises like lateral raise or abs crunch. Today I weigh myself again, 55.2kg same as Day 7, weird...

Breakfast (11am) - pretty same thing.
Lunch (2pm) - 150g of beef with oyster sauce and kale vegetables, serve with porridge in potato, mushroom, and some other vegetables.
Snacks (3pm) - 1 piece of wholewheat bread with 1 spoon of peanut butter (it is good fat for building body).
Snacks 2 (4pm) - 1 large banana, 1 piece of wholewheat bread with 1 spoon of peanut butter, 1 glass of soy milk.
Dinner (7:45pm) - 2 pcs of grill chicken drumstick. Roughly 85g each, 170g of chicken drumstick.
Dinner 2 (8:45pm) - 32g beef fried with mix vegetables in oyster sauce. 150g of Dori fish in porridge with prawn, vegetables, potatos.
Snacks (00:15am) - 1 glass of milk
I finished my last heavy meals on 9:15pm, it's kinda late therefore I sleep around 1:30pm. I am suppose after 4 hours all the food I consume is digested.

Today's workout:
No major workout. Only did push-up, pull-up, sit-up, and abs crunch. I achieve one time 12 reps pull-up today. 1 rep more than Day 10. Shit, 12 reps still pull-up like a girl!
Pull-up: 12, 8, 8, 6
Push-up: ~200 times throughout the day
Sit-up: As much as I can throughout the day
Chin-up: 12, 11, 7

Body changes over time (In 1 day):

Morning - just woke up without eat.

Picture taken at around 4:30pm. After taken breakfast, lunch, snacks, and snacks 2 mentioned above. Notice that the stomach grow (left and right look fatter). Some daily workout has been done too, that's why the body look slightly bigger. I've seen many celebrities do 10-20 times push-up for shooting to look for fit. Here I shoot is to see my own progress, need no cheat.

Night time, oh my gosh, the stomach come back every night after whole day of challenge. Why? I may have to change my meal plan. I should focus to eat more during lunch and snacks, and cut down meat for dinner.

Total food I eat today (roughly calculate):
2 large eggs - (6.3g protein, 72 calories, 4.7g fat) x 2
1 glass of soy milk - 7g protein, 90 calories, 4.5g fat
2 pcs wholewheat bread - 6g protein, 2g fat
150g beef - 37.5g protein, 6.5g fat
Snacks - wholewheat bread (3g protein, 1g fat), 1 tablespoon peanut butter (4.01g protein, 8.06g fat)
Snacks 2 - 1 glass of soy milk (7g protein, 90 calories, 4.5g fat), wholewheat bread (3g protein, 1g fat), 1 tablespoon peanut butter (4.01g protein, 8.06g fat), large banana (2g protein)
Grill chicken drumstick - (12.7g protein, 78 calories, 2.6g fat) x 2
Dinner 2 - 32g beef (8g protein, 1.38g fat), Dory fish (20.85g protein, 142.5 calories, 0.9g fat)
Milk - roughly 8g protein, 90 calories, 0 fat

Total nutrition I consume today (roughly/estimated/countable):
Total Protein  = 148.37g
Total Calories = N/A
Total Fat = 52.5g OMG!!!

This is jsut estimate, because when cook, cook with sunflower oil, and that has fat. Nutrition from vegetables and fruit is hardly calculate.

Thought of the day
Our body is one of the top 10 unsolved mystery in this world, it changes over time even just 1 day by look at the picture I posted above. Based on my meal plan, I'm still thinking I consume too much of fat, 52.5g countable fat into my body everyday, with those uncountable, it would be roughly 60-70g which is bad. If my calculation in Day 1 is correct, my body would need to consume 184g of protein everyday and I am close to that. Fish is really good!

Six packs challenge: Day 13 - Strength, Endurance, and Flexibility

Everyone has their own goal to achieve, some people want to have big body, some people look for high definition muscle, some want to be Arnold Schwarzenegger, what is your aim? your goal? Set it clear before you start ya workout. "Strength, Endurance, and Flexibility" is what I am going for.
Strength - Power + Speed. Superhuman strength = what Bruce Lee had.
Endurance - How long you can stand when you fight?
Flexibility - Picture said a thousand word. This is flexibility:

What I eat today:
Breakfast (10:30am) - Getting boring to wrote this as I ate almost same thing every morning.
Lunch (12:30pm) - Fried Noodles
Snacks (2:30pm) - A glass of milk
Dinner (6:30pm) - Rice, tofu soup, vegetables with prawn.
Dinner 2 (8:30pm) - 150g Dori fish boiled in water with vegetables
Snacks (9:30pm) - A glass of milk
Snacks (11:55pm) - A glass of milk

Workout
30 mins bicycle - 102 calories burn, average speed ~80 rpm.
Squat - 13kg, 10 reps x 4 sets.
Plank - 30 seconds x 4 sets

Correct way of doing plank for abs. Keep your abs, ass, and leg tight.
Sit-up - No standard, I sit-up, pull-up, push-up throughout the day whenever I feel like to do.

Thought of the day:
I cut out all the meat today and change to seafood because my body fat still a lot. Need more cardio work and abs exercise. Eat too less quality food today. This is Schwarzenegger in the '70s!

Six packs challenge: Day 12 - Focus on muscle

If you want to train your body, you must train every part of your body, otherwise hire a bodyguard and live the rest of your life. Bruce Lee used to say something like this. Yes it is true, I've seen many people walk in to gym room, direct go for weight lighting, and mostly what they did is to train the biceps and triceps and get a little satisfaction from their arm. Okay, finished others story, now is my story. I look at my own body, I need to focus more on chest (pectoralis), abs (off course), fore arm, and leg. Will start to do some workout today.

Breakfast (10:30am) - Have a very light breakfast, 2 large eggs, 2.5 pieces of wholewheat bread, 1 glass of soy milk.
Lunch (12:30pm) - Chicken porridge.
Workout (2:45pm) - The 1 hour workout.
I did 30 mins on treadmill because my body fat is still high in order to get 6 packs. 30 mins run break into 11 cycle. Cycle 1, 2 is warm up, 3, 4, 5 is run, 6, slow down, 7, 8 run, 9, 10, slow down, and 11 cool down. That is. The machine reading show 163 calories was burn, 2.xx km distance. I would like to say again machine reading usually incorrect, try to stand beside and let the treadmill run, the calories will run too. Is your body burn 5 calories (from the reading) by just standing beside the treadmill and look at it? No.
In an hour, many useful things can be done. After 30 mins run, take rest 5 mins, then:
Plank: First day try to do plank. Able to hold 60 secs first time, then 30 secs, 45 secs, 30 secs, 30 secs. In between rest ~1 min. It is killing my abs for the first time.
Bench Press: Added 10 lbs since Day 10 to 150lbs (68kg). Perform 15, 15, 14, 6 (to failure). Then 6 times with 140 lbs.
Flat Fly: 20 lbs (9kg) each hand. 15 reps x 4 sets.
Rest in between each set < 2 mins. More than 2 mins = waste effort.

Lunch 2 (4:15pm) 200g of Salmon cook in porridge with chicken, carrot, potato, tomato, and fish balls.
Dinner (7:30pm) Fish noodles
Supper (10pm) Raisin bun with ovatine.


How I look today:

Not much different with Day 10 because it is just 2 days. I tried to take picture every day at the same time, same angle, and same position so that it is easier to see my own progress.

Six packs challenge: Day 11 - Don't cheat yourself

Don't cheat yourself when weighing. There is around ~500g-1kg differences when you weigh yourself in different way.
1. Weigh in the morning and weight in the night has a big difference.
2. Weigh with cloths, keys in pockets, wallets, jeans, coins... All are extra weight that is not from your body.
3. Weigh after you shit. No kidding, few hundreds g of weight will be loss after shit.
The best to weigh yourself is without any cloths, that is also the reason why many 5 stars hotel have the weigh machine in the bathroom.

My six pack meals today
Breakfast (9am) - 2 large half-boiled eggs (Many people do not know how to do half-boiled egg, next time ill share the steps here), 1 raisin bun, and 1 glass of soy milk.
Lunch (11:45am) - 50g fried chicken breast with garlic, lots of mix vegetables, Tomyam Sardin soup, and little brown rice.
Big Snacks (2:45pm) - 180g Beef (Chuck) marinated with home-made sauce, put in microwave, and eat with vegetables.
Small Snacks (3:30pm) - Banana milk shake
Burn fat (5:30pm) - Swim for 30 mins.
Late Dinner (8:30pm) - Fish noodles. 150g Dori fish, 2 meat balls, tomatos, lots of vegetables with egg noodles.
Supper snacks (10pm) - Soy milk.

Thought of the day
No workout for today. Weight and fat is losing every single day, did not weigh myself but I guess is around 54kg now. Should eat more and more quality food, least fat, and soon start to build the abs muscle. In case you wonder how my back look like now, here is the latest picture taken at night. This is the back that only able to do 10 times pull up. 40 times lesser than world record.

I have a thought in mind, why my back look stronger than my front look? I was thinking I should start do more workout on front body, chest is the main, then off course, abs. Yes I should focus more on chest, where I need bench press, push up, and dumbbell fly. Leave your comment here if you have any opinions. Much appreciate.

Six packs challenge: Day 10 - Keep track of what you did

Keep track of what you did is pretty important, that is the reason why I started this blog. Today is the 10th day, i have loss some fat, and it should be time to upload one picture. From the picture I did loss fat, but I did not gain any muscle. To be honest, base on what I did in the past 10 days, I did nothing to build muscle, so nothing to expect. I believe what I did in the past 10 days is great for people who want loss fat. I am only 57kg when I started this blog, I really pray for people who more than 100kg. But no worry my friend, every body can be transformed. 100+kg may just take longer and more efforts, that is. That is life.

How I look today?

How's it? It only 10 days! Obviously lots of fat were loss. Wakakaka. But I did not get fit. May be I should teach people loss fat rather than get a fit body, haha. See me 10 days ago here in case you did not see it:

Today's meal
Breakfast (11am) - 2 half-boiled large egg (6g protein, 5g fat, 71 calories in 1 large egg). There are many studies said that eat egg in the morning is the best. Lunch should be lesser and dinner is the least. 1 glass of 0% milk, 1 red bean bun, 1 banana.

Workout (1pm) - 1 hour workout.
You will only need 1 hour if you workout in the right way. Arnold Schwarzenegger said it before, 1 hour training. Here is what I did:
25 minutes Cardio with treadmill. Burned ~138 calories, run around 2.44 km. Reading from the machine.
10 mins: Deadlift - 28kg with curl bar. 10 x 4 sets. I feel my body can go more weight.
10 mins: Bench press - 140 lbs ~63.5kg. 10 x 4 sets. I used machine because temporary I don't have enough weight for dumbbell.
10 mins: Core muscle trainning - 25 lbs - 25 x 4 sets.
That is!

Lunch (2:30pm) - Chicken porridge, 50g of beef fried with tomato, cabbages, and 1 fried egg. Snacks after lunch, 2 bananas and 1 glass of soy milk.
Lunch 2 (4:30pm) - 120g of Beef (Chuck) with kale, tomato fried in oyster sauce and chicken porridge.
Pull-up (5:30pm) - Just for fun. 10 times, then 9 times, then 6 times.
Snacks (6pm) - Banana milk shake.
Dinner (7:30pm) - Tomyam soup noodle with chicken breast and vegetables.
Supper (10:30pm) - Feel hungry. Have a cup of Ovatine with a red-bean bun.


Eat a lot today and I've tried to break it into few smaller meals, however, at night feel my stomach huge again. OMG!

Six packs challenge: Day 9 - Started six pack exercises

Today, I do see my stomach go down a little bit. Thus, i decided to start some six pack exercises. Diet can throw away your body fat but it won't give you incredible six pack abs. You will have to work out more in order to get more. Base on what Bruce Lee's wife said "He sit up forever!". Bruce Lee is someone emphasize on abdominals muscle very much because it is the core in our body, it is the most important muscle for us to move turn, punch, or even perform a side kick.

Breakfast (12:30pm) - Woke up too late today, only had 1 milk.
Lunch (1:30pm) - 50g beef fried with kale vegetables in oyster sauce (my favorite), lots of cucumber, potato, and a little brown rice.
Snacks (3pm) - 200g chicken breast without skin. Lean meat is the best. I actually prepared 220g of chicken bake in microwave but I couldn't finish. Remember I mentioned that every time after I eat straight away I feel my stomach grow and feel fit? The reason why is "eat way too much". We should keep the portion just good enough. The hardest part I feel is: "You have to eat a lot to let the body grow while you have to eat less to let the the fat go." Let's say your body needs 400g of beef a day, you can cut it into few times with small portion. For example, 200g for lunch, and 200g for dinner. That would be better. Do not chill in 500g one time, that is really bad.
Light Dinner (6:45pm) - Went into a Japanese restaurant and had a little white rice with Cawanmushi (Steam egg with crab meat, mushroom, and beansprout), and Saba fish.
Official Dinner (10pm) - I break my meals into 5 or more times possible, so I do not know what else to call it. I guess official dinner will be good for 80g beef with beansprout fried with oyster sauce, 1 fried egg, 2 bananas, 1 glass of home made soy milk. Home made soy milk is the most organic and good for our body. Usually soy milk or soya bean milk in package have too much sugar. One cup (245g) of soy milk roughly contains 100 calories, 7g protein, and 4g fat. It is very good to for body builder.


"Fruit is important" in building our body, we should eat fruit throughout the day. I had my dinner late, so I went to bed around 1:30am. it is about 3 hours 30 mins and all the food should be digested before I lye the fat body down.


So, what kind of six pack exercises I plan to do?
Sit-up - 20 x 4 sets
Reverse crunch - 15 x 4 sets
Deadlift (28kg with curl bar) - 10 x 4 sets

Thought of the day:
I "planned" to do all this but non-of the above was done due to something is up. 50 Push-up and 30 Pull-up is  what I did on daily basis as it is really fun and good to keep body blood circulate. Well, the hardest part of getting six packs or a fit body is where you need to work out and eat good at the same time. However, it often not so smooth in our life where some people need to work and ya boss won't let ya go to do a push-up in office. Today is the 9th day, although I din't feel much improvement, I feel satisfy. My mum used to told me, "Need no rush son, you know you will reach there one day, it just the matter of time, early or late doesn't really matter". It is like sailing and you know you will reach the land one day, early or late doesn't really matter. The thing I have in mind for today, "Work out in the right way and eat the right thing at the right time".