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".