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.