I and my six pack abs with me 🙂 got up at 5:01. Don’t ask me why 5:01 and not 5:00, I don’t have an answer for it. But I like the odd numbers for some reason.
Six pack abs Monday morning
I drunk full glass of pure water. I got out fast and start work at 5:30 AM. Yes, I still work. But I love my job. I work at outdoors swim and health club. Fantastic outdoors place. So I hang out all day outdoors, rain or shine. And I love it.
I drink a lot of coffee in the morning. I am a caffeine addict. But I only abuse clean, sugarless, unprocessed sources of caffeine like coffee, 100% dark chocolate and all kinds of black teas.
Clean caffeine sources is the only stimulant I abuse vigorously. I am not necessarily saying it helps my six pack abs. But I am trying to be 100% honest with my daily routine here. Plus majority of my caffeine intake is before 12:07 pm, so my sleep is good.
I put little bit of whole milk into my coffee, few bites of grass fed butter and spoon of coconut oil. I shake it and drink it hot slowly over time. Yes, you heard that right, I put a lot of saturated fat into my coffee in the morning in form of butter and coconut oil. These great saturated fat choices are good for your health and six pack abs.
I have several cups like this.
Total fat in my coffee in the morning: 100 grams
My job is active. I never sit. Lots of pushing and pulling – opening the club, some other physical work as maintenance, training people and so on. So I burn way more calories than somebody having an office job.
I didn’t eat anything until 12:11 am. Which puts me in sort of fasting state (no carb, no protein) for 17 hours, because i had a dinner last night at 7. And I didn’t eat or snack anything else after. There is a little bit of carbohydrate and protein in whole milk I put into my coffee, but it’s very little. Fat is neutral to your insulin production, so eating it without carbs and protein counts as fasting.
With this kind of fasting, that I do almost every morning, I trained my body to become a fat burning machine. Not only I feel great, energized, and totally clear headed, my body is reaching mainly for fat as energy. This state is called ketosis. It’s when your body, to preserve the carbohydrate stores reaches for fat as energy. And this s exactly what you want if you want six pack abs visible.
This ketonic state is a bit more complicated and I will write about it some other time. It is important to your six pack abs. And you actually need to train your body to become more efficient at it.
Six pack abs Monday midday
My first meal 12:11. – can of wild Alaskan salmon + pear and apple + 1 spoon of peanut butter.
Protein: 55 grams
Carbohydrates: 60 grams
Fat: 45 grams
3:30 PM – 3 bites of grass fed butter, little bit of 100% dark chocolate. Irish breakfast tea. Yes, I just grab a butter from my fridge and bite in it, or cut a piece with a knife. My wife hates this. First, of course, she doesn’t like finding butter with bite marks on it. And second, like many other people, she thinks butter is bad for you.
Fat in butter I eat: 65 grams
Six pack abs Monday afternoon and evening
6:00 pm – I eat paleo pizza – ground grass fed beef instead of pizza dough, mushrooms, tomato sauce, mozzarella cheese, some fresh corn on it – 1lb + 2 eggs and salad with olive oil
Protein: 87 grams
Carbohydrate: 67 grams
Fat: 65 grams
7:00 PM – 1 hour intensive tennis rally
8:30 PM – 2 small apples + 1 plum
Carbohydrate – 55 grams
10:00PM – went to sleep.
Six pack abs Monday summary:
Protein: 142 grams
Fat: 275 grams
Carbohydrate: 182 grams
Added sugar consumed: 0 grams
Added flour of any kind consumed: 0 grams
Six pack abs workout:
1 hour intensive tennis rally – average heart rate 165 beats per min.
My six pack abs guidelines:
I don’t stress too much about this. Otherwise I would have to run around with calculator all the time. I already have a system in place and I usually come close to my preferred Six pack abs guidelines.
Protein – 0.7grams per pound of body weight – I weight 193 pound = 193
X 0.7 = 135 grams. I had 142 grams of protein, so I got pretty close to my number.
Carbohydrate – I shoot for 177 grams of carbohydrate per day. This Monday, I consumed 182 grams. I also don’t stress too much about how much carbohydrate I consume. As long as they come mainly from vegetables and fruit.
Calories from fat – I shoot for at least 50% of my daily calories to come from fat. But more is better. Up to 80% of fat calories per day.
1 gram of fat = 9 calories – 297 grams X 9 = 2673 calories
1 gram of carbohydrate = 4 calories – 182 X 4 = 728 calories
1 gram of protein = 4 calories – 142 X 4 = 568 calories
Total calories = 3969 calories from that 2673 calories from fat = 67% of calories from fat.
Six pack abs and my calorie intake
My calorie intake was almost 4000 calories for Monday. This is pretty high. Average active man in my age needs about 2800 calories per day.
But, I don’t really care about calories. What I care about is where they are coming from. And majority of my calories come from insulin neutral fat. And so should yours if you want to have six pack abs. Fat is simply not making you fat. Fat helps you get six pack abs.
The message: Calories are not created equal.