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.