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.