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".

Six packs challenge: Day 8 - Just gonna stand there and watch me burn!

"Just gonna stand there and watch me burn!" Burn more and more fat. The main things and easiest thing you gotta do is more and more cardio. But please make sure your heart can take it. There are many cases where people die on treadmill. Do not have too much of own satisfaction by just looking at the number shown in the meter. Treadmill record usually isn't 100% correct.

So what I eat today?
Breakfast (9:30am) - It's good to wake up at 9am. Had a nice breakfast at 9:30am. 2 half-boiled eggs, 2 white bread (Opps, it is bad, 2 pieces of white bread has 1.5g of fat inside), 1 glass of 0% fat milk.

Lunch (12:30pm) - There are some articles said 6 packs with 6 meals a day. I found it's gonna be really busy if we eat 6 times a day. But it is really good. My lunch today: Kale vegetables fried with beef in oyster sauce and little rice.

Snacks or heavy snacks? (3pm) - I don't know how to describe this meal, it should be a heavy meal because I had 220g chicken breast prepared with microwave without any oil. The nutrition information inside 200g of chicken breast are:

• 342 kcal Calories
• 3.4g Carbohydrate
• 53g Protein
• 13g Fat
• 0 Fibre

It is really good for a body who need ~190g of good protein like mine.

Dinner (7pm) - Tomyam soup noodle with 50g beef (lean meat is good all the time) and eggs. Have a little home-made bread with raisin and pork.

Super late supper (1am) - Somehow somewhat couldn't sleep and feel a little bit hungry. It is bad to leave our stomach empty and it is even more bad if eat too much or oily at night. 1 banana and 1 glass of milk is what I took. And off course I "Black out" after that.

Any workout today?

Yes, swim for ~50 minutes around 800m. Guess I burned 200 calories in the pool itself. Weight lifting for today? No! Purely Cardio work to burn more fat. When will become like this?

Six packs challenge: Day 7 - Understanding six pack abs

Understanding six pack abs is very important in order to get real good and incredible abs. If you don't understand six pack, how can you get six packs? You can't play football if you don't know what is football. When I woke up today, again I feel my stomach is totally flat, seems like weight loss a little more. I weigh myself today and it is 55.2kg, I loss 1.8kg since day 1. That is a good thing but the improvement is very small. As what I mentioned yesterday, I know that I should start to do more cardio work and then weight lifting.

Understanding six pack abs
Six pack abs is actually rectus abdominis muscle. What is rectus abdominis muscle? Well, you can read lots of information at Wikipedia. Need no further explain. What I wanna share is everyone has six pack abs, it just hide from a layer of fat. You will have to remove the fat then continue to train the abs with abs crunch, reverse crunch, and some other six pack exercises to make it more define.

Warm up!
Warm up is very important. People who walk into gym room and direct go for weight lifting deserve a big slap. That we call them "Gym Rats", which means people who will not success in gym. I warm up with 10 minutes run, burned 56 calories with 1 miles distance. The reading may be incorrect because it is just a reading from the machine.

Brunch (12pm)
Woke up late today, combined Breakfast and Lunch together, so called it Brunch. Have a little rice, vegetables, sausage, 1 egg, and 1 glass of milk. That's it.

Heavy Meal (3pm)
50g of Beef, vegetables, ~50g of Salmon, and a little rice. Not sure if this is really call "Heavy". I know my body need to eat MORE, and more on quality. If my weight loss but no muscle grow, my body will become a slim guy, not fit!

Snacks (4pm) - Suppose I should do a banana milk shake but my blender gone. So I eat 1 banana and 1 glass of milk.

Dinner (7pm) - Sardin fish, rice, Tomyam chicken (lean chicken breast) with potato. Everything is boiled which I think it is good.

Thought of the day:
I din't see much improvement on my body although just loss about 1.8kg. Although Rain's six packs isn't really so amazing, but his body is what many people sought-after. Here is his transformation for the movie "Ninja Assassin" which is pretty good.

Six packs challenge: Day 6 - Massage

It is the 6th day and I still have lots of question in mind and in dilemma.
1. What should I REALL EAT if i want six pack?
2. What kind of six pack exercises that really helps?
3. How to get a six pack? Should I do more cardiovascular now? Because I still can see lots of fat in my body especially around my tummy, OMG! I think the answer is YES, YES you have to do lots of cardio to burn off unwanted fat.

I did check out some of the most famous and most fashionable (Yes, gym seems like a fashion nowadays) fitness center in Bangkok like California Wow, True Fitness, and some smaller scale fitness center. I found all of them have one same point, the sales are more to rob you than really give you a good consult. "Do you have credit card? You can use your card to pay and the fee will auto-debit from your card every month". No matter what kind of size the fitness center, all just the same. It makes me feel disgust and disappointed about fitness center. It is more like a fashion than a place where you can really train to what you want.

From what I observe, usually fitness center will have 1 floor is for cardiovascular. Fat people who just start to hit the gym will have to do lots of heavy cardio before they can actually start weight training. This is because with fat in your body, muscle hardly grow. The lower percentage of fat in your body, the better. And Bruce Lee is seems to be one of the few person who have nearly close to 0 fat in their body. That is the reason why he has "incredible abs".

I choose "From fat to six packs" for this blog is because I believe training should start from abs, not go into gym room, take as heavy as you can, get a big biceps and triceps, then show off. It is not fitness at all. I focus more on 6 pack abs because when you clearly see your abs and the definition, it means your body fat is less than ~11%. By the time, other part of your body should be lean and muscle will grow very fast if you continue with the right training to every part of your body.

Remember that first day I mentioned "Six packs is made from the kitchen, not from the gym"? What it really means I am still figuring out. What should I really eat? What is the food that I should eat more and what are those foods that I should cut off?


Breakfast (11pm) - Woke up late again today, have 2 eggs, 1 0% fat milk, and 1 white bread (White bread is bad, try wholewheat bread)
Lunch (1:15pm) - Rice (White rice mix with brown rice), 50g beef fried with vegetables in oyster sauce, tofu + potato soups, Salmon in chili sauce, and fried egg with vegetables.
Snacks (3pm) - 1 glass of milk and 2 bananas
Dinner (6pm) - Rice and 50g beef fried with vegetables in oyster sauce.


Workout for today
The squat I did in Day 4 is really killing me. I can still feel my Rectus Femoris and Vastus Lateralis in pain. May be I did my squat in wrong way, or possible that I haven't done any squat in years. Therefore, no workout for today but I went for full body oil massage. It is really good!

Six packs challenge: Day 5 - Weight loss

Weight loss a little today to 56.1. Not a big improvement but at least is something. Today's meal is not so well because of went outside whole day. My body need rest due to the squat I did yesterday make my lower body very tired. I met my sister today, she says to me "Eat healthy doesn't means your body will grow, it will only give you a healthy body." Which is pretty true, I don't really feel my body has any changes (to bigger or more fit).

Breakfast (11am)
2 Eggs, milk, 1 chicken sausage, and 1 banana.

Lunch (1pm)
Chicken rice, little rice, lots of boiled chicken without the skin. The skin is main killer and if you take in a lot, it just like pump in lots of fat to ya body.

Snacks (4pm)
Pork soup noodle. Very light meal.

Dinner (7pm)
Salmon fried rice, lots of vegetables, and Tom Yam soup.

Snacks (11pm)
Milk and 2 bananas.

Conclusion of the day: It is the fifth day, my body doesn't have much improvement. Every morning when I wake up, my stomach is flat. However, after go through all the meals, I see that the stomach is there. Is it because eat in lots of food? I started to think that what about people who have six packs? Do their packs look not so obvious when they eat in some food? I can see my own stomach has changes although I eat food with least fat possible. Still a lot more to study.

Six packs challenge: Day 4 - Started Abs exercise

As I observe my stomach is no longer that BIG (but still consider fat), I started to do a little exercise for abs. Generally, most of the people know that upper abs exercise is Sit-up, and lower abs is reverse crunch. This is the most basic. Other than that, you can focus more on your core muscle, squat with a barbell is best known for the best core training. Off course, there are even more types of exercises you can do for your abs. Once again, loss fat is far more important than training. You and me don't want a fat and firm stomach, or a stomach with the line that separate and look like 6 packs, right? I want six pack, but is real six packs, not "six fats".

Breakfast (10am)
2 half-boiled eggs, 1 glass of 0% fat milk, and 1 Apple. First bite for Steve Jobs, the rest of the bite for my six pack abs.

Lunch (1pm)

I tried to make every meal on time, and on quality. What I had for lunch? 20g of rice, 120g of Beef (knuckle part), lots of vegetables, 50-70g of tofu, and an egg. Beef is a good food for our body. When you choose any kind of good meat for your body, you have to go for lean meat. Fat meat will not give you any advantages. "Eat only food that bring benefits to your body".

Snacks (3pm)
You can really get hungry pretty quick if you did the right workout. Banana milk shake is what I had for snacks today. There are many types of powerful drinks. You can use blender to blend it. The advantages of blending it is easy to absorb, and faster to finish it. There are only two types of people who are working hard to the fit world.

1. Slim people who want to fit. Blend or shake is really good for slim people. Slim people usually because their body has not enough vitamins, protein, and many other things like fiber, dietary fiber. Another reason is they hate food, they eat slow, they can't swallow, they don't really like to eat quality food. Thus, blend all the vitamins and things your body need into one glass, and drink it in 1 minute will helps alot.
2. Fat people who want fit. Fat people love food too much, they lose control when see food. They need to eat a lot in order to get full and often, eat lots of extra oily and fat food. Thus, blend all the things into one glass, drink it in and let the body full so that no fat food is needed.

A cheap blender cost less than $50 dollars, treat it as one of the investment for your body. Need no ask how to get a six pack.

Heavy Meal (5pm)
200g Salmon. Fried with butter. How to make a nice Salmon? Fried each side around 5 minutes. Not to use strong heat. It takes about 20 minutes to cook. Right after it cook, cover the salmon and let it rest for about 5 minutes. That is the best time to eat.

Dinner (7:30pm)
A very simple soup noodle with fish balls.

Snacks (10:30pm)
A glass of milk.


Six pack abdominals training for today (11:30am):
Sit-up: 25, 15, 15. Total 55 times.
Squat: I don't have barbell, so I use curl bar here. Only did 10kg + 3kg curl bar weight. 10 times x 4 sets. Total 40 times. What? Exhausted.
Reverse Crunch: 15 x 2. Only 30 times. Very bad result. No energy because I did squat before reverse crunch and my lower body part seems exhausted.

Six pack abs - what kind of six pack you want?
A. Nice six pack abs
B. Perfect six pack abs
C. Incredible six pack abs
Yes C. C is the answer. And what is incredible six pack abs? This is it! This is the body that almost close to 0 fat. "I want six pack, but what is my body fat?"

Six packs challenge: Day 3

Woke up a little late today, have breakfast at 11am. Nothing much different, I had almost the same breakfast as usual therefore nothing much to write about breakfast. Having move on to the lunch or I will call it light lunch, because I did not eat much and it is just 2 hours after my breakfast.
Breakfast (11am)
Lunch or Snacks (1:15pm)
A little Rice, pumpkin friend with eggs (yeah! I eat this for Halloween), Tofu soup (120g tofu) + cabbagges, crystal noodles, and cucumbers. This is a light lunch, so it is better to call it snacks.

Little pull-up (3pm)
9, 8, 6, 5. I did 4 sets of pull-up, total 28 times. What makes me happy is having to move from maximum 8 times to 9 times. Yes! This is improvement. The wing (Latissimus Dorsi) is slightly bigger, but very tiny.

Quality meals (4pm)
200g of Salmon. Side with pumpkin, scrambled eggs, very little rice (20g), vegetables. Salmon is with high protein and it is one of the best fish. I noticed that to get a fit body, you must prepare lots of money. No money? Don't go for fitness, try to make some money or except you are living near to the sea where you can get tons of fresh seafood without any cost. Every good food is expensive. Dory fish is cheap but the protein and vitamin you need is all in good fish, good food, or we better say Quality Food. Quality often = expensive especially for people who lives in city. That's also a reason why I choose to live in Bangkok now rather than the United States or London. Bangkok is cheap and easy access to many kind of foods because of the cosmopolitan life here. Indeed, it is still not cheap to build a really good body.

Light Dinner (7pm)
Light but quality. A bowl of soup noodle with 50g of fish, vegetables, tofu.

Last meal of the day (10pm)
A glass of 0% fat milk.

Six packs challenge: Day 2

Last night I slept about 00:30am. I was planned to wake up 6:30am to go for swimming. I did wake up at 6:24am but the Devil has won, I turn off the phone alarm and continue to sleep until 8:30am. Nothing special but I've added 2g extra protein to my breakfast.

What I eat today:
Breakfast (8:40am)

1. 2 half-boiled eggs (Only egg white without yolk) - ~7g Protein, ~35 Calories, 6g carbohydrate, 4-5g Fat. 
2. 1 Glass ~100ml 0% fat milk. - 8g Protein, 0g Fat.
3. 2 pieces wholewheat bread 50g + a little strawberry jam - 6g Protein, 2g Fat.
4. 1 Banana. - ~2g Protein. Very healthy fruit.

Conclusion: Breakfast tends to be most important for every single day, therefore the first thing I did after wake up is to have BREAKFAST!!! All these food is quite good to challenge your six packs especially half-boiled eggs. It is controversial that raw egg is bad and cook egg is oily, so I choose to take half-boiled. Total Protein = 23g. I read it somewhere one best method to get 6 packs is to eat 6 meals a day. You can break all the big meals into smaller meals. Another thing I want to add on is "EAT SLOWER". I pretty enjoy my breakfast, it takes me around 30 minutes to chew in all the food mentioned above. So, my next meal I have extend to 12:30pm which is 3 hours from 9:30am.


Lunch (12:30pm)

• One plate of fried rice (eggs, rice, Chinese sausages, onion, and vegetables...) OMG!!! Fried rice doesn't seems to be good for six packs training..........

Snacks (3pm)

• I only take 1 glass of 0% milk. Suppose I should have an earlier snacks in between breakfast and lunch. But due to some other attraction, I din't eat.

Dinner (5pm)

• About 100g of Dory fish. Steam it, added spaghetti sauce with vegetables. It is not too full after eat in, but it can last for ~ two hours.

Supper (7:30pm)

I went for swimming at 6:30pm, 600 meters, 10 reps. Swimming is one of the best exercise and it is really good to burn fat. I had a bowl of self-made mix soup. So, what I have in the mix soup?

• 120g Tofu - 6g protein, 4.5g fat.
• 20g Dory Fish
• Lots of cabbages, carrots, mushroom, and a little crystal noodles.
• 2 Bananas

Snacks (10:30)

Well, for a person who workout and swim, the fat burns faster. After 3 hours, you have to take in some food although many people said it is bad to eat food at night because normal people do not have much activities. I only took 1 glass of 0% milk. And sleep at 01:00am.

Any workout today?

Yes, just 30 times of pull up. Okay, don't get me wrong, the 30 was break into several times. My pull-up bar is just in front of my computers, it really attracts me to go and simply pull up for few times throughout the day. Can I reach 50 times pull-up? It seems like Guinness World Record for pull-up is 50 times in a minute. Do take note that pull-up and chin-up is different. Pull-up requires your chest to reach same level with the bar, it is more effective to build your latissimus muscle. Latissimus dorsi muscle is the piece of muscle that most men wants to form "V" shape. Indeed, latissimus dorsi means 'broadest muscle of the back' in Latin.

Six packs challenge: Day 1

Eating is far more important than workout, therefore here I put what I eat everyday and what I do everyday in order to get six packs abs and healthy body. For food, our body need 1.5 grams per pound of body weight and roughly 10 calories per pound of body weight. Fat? As least as possible or close to 0%.

How I look today:

What I eat today:
Breakfast (11am)

1. 2 half-boiled eggs (Only egg white without yolk) - ~7g Protein, ~35 Calories, 6g carbohydrate, 4-5g Fat. Egg yolk has more fat and calories, that is the reason why I don't eat.
2. 1 Glass ~100ml 0% fat milk. - 8g Protein, 0g Fat.
3. 2 pieces wholewheat bread 50g + a little strawberry jam - 6g Protein, 2g Fat.

Conclusion: Breakfast is quite success for six packs challenge!. Total Protein = 21g.

Lunch (2pm)

1. ~80g White rice - Yeah I know it is bad for six packs training... 4g Protein with some fat.
2. 100g vegetables (cabbages, carrot, onion) fried with butter
3. Tomyam soup - yes it is really lucky to stay in Thailand
4. 80g of beef (fried) ~28g Protein - Frying is really bad and number 1 killer for abs, any idea what should I do to make the beef delicious with less oil other than grill? I would prefer an easy method without any major cook, I am a bad  cooker.

Conclusion: Lunch is too oily, high carbs from rice, and low in quality.

Snacks (3pm)

• 1 glass of mix fruit juice. Conclusion: too much of sugar.

Snacks (4pm)

• 1 glass of 0% milk. 8g of Protein.

Dinner (6:30pm)

• Steak Salmon ~120g. Fry with a little butter, complete the meal with some salad and carrot. Total Protein intake ~30g.

What I do:
3:50pm: 26 times Pull up. 9, 8, 5, 4. This is to train the back muscle or most commonly known as V-shape or Ving. 9, 8, 5, and 4 is already my maximum or to-failure. I've started pull up 2 weeks ago, I am only able to do 3 times pull-up when I just started.
12 small grip pull up. 8, 4.
4:10pm: I did an exercise for abdominal, Reverse Crunch, 15 repetition x 4 sets. By the way, I feel this is useless because the abs will not shown with a layer of fat there! No one wants fake abs. Go quality!

Conclusion for today:
Total Protein: ~100g. As mentioned above, 1.5 grams per pound of body weight is needed. Base on my current weight 57kg (125 lbs), my body roughly need 184g of protein. What I eat in today is just 54% of total of what I need. I still feel stomach is fit after had all these food today. Should cut down oil and fat food. Eat more high and good protein food. It still a long way to go.

From fat to six packs

I started "From fat to six packs" is because I am having a fat stomach now and I would like to create a 60-day run to get rid of all my fat and turn it into six packs. This website will be used to record everything I did as a progress report, and also as a guide to anyone out there who would like to have six packs.

The first sentence I learnt was "Six packs is made from the kitchen, not from the gym". I strongly believe that and I've even moved from the place I stay (without kitchen) to a place with kitchen. I was told that as long as we keep our body fat below 10%, the six packs can be seen easily. Another words I heard from a friend who is currently 53kg but with low body fat and six packs, "It's all about diet, but diet is not eat less, diet is to eat the right thing and eat MORE!".

Today, I believe my body fat is staying around 16-17%, a round tummy. I am not born fat and my body is slim type, which is kinda ugly for a slim people to have a big belly. Do keep in mind that "Everyone has six packs abs, it just that all the fat block it from being seen. Once the fat lost, the packs will float up!". Here's some of my information:
Height: 169cm
Weight: 57kg
Waist:
Chest:
Arm: (Left), (Right)

I will be back!