I got up at 5:50AM. I drunk glass of pure water first thing in the morning. I got to work at 6:30AM. I open outdoors club and it gets pretty physical, doing lots of cover pulling, pushing heavy objects and so on. I love that kind of work. If I had to sit somewhere in the office I would seriously suffer – mentally and physically. Anyway, it’s a great job to keep my six pack abs visible.
Six pack abs Thursday morning
Morning coffee – about 8 cups – 70 grams of butter in it and 3 spoons of coconut oil. Caffeine is my best friend. Clean sources of caffeine I mean. No sugar, no chemicals.
Fat: 100 grams
12 AM: My first meal – a big can of salmon + 3 spoon of peanut butter + 1 red plum + pear + apple
Protein: 95 grams
Fat: 45 grams
Carbohydrate: 40 gram
I haven’t eaten anything but butter and coconut oil since last nights 7:30 PM. That puts me into intermitted fasting state for 16 and 1/2 hours. I like this sort of starving feeling. I feel very clear headed. I can remember anything. I am never tired. And I can feel my body reaching for fat stores as energy. Who said, you should eat breakfast? Bul…!
Workout:
Shoulders
3X15 dumbbell shoulder press with 50lb dumbbells
That’s the only work out I did on Thursday
From 1 PM until 5 PM I trained few of my clients. I consider this time as a low intensity activity for myself. I would compare it to taking a long slow hike for 4 hours, since I don’t sit and move around a lot.
Six pack abs Thursday evening
6:00PM – Dinner
Grass fed beef 1/2 lb with kale cooked on huge amount of butter and 3 hardboiled eggs.
Protein: 65 grams
Fat: 75 grams
Carbohydrates: 25 grams
This was the last meal I had on Thursday. I actually had only 2 big meals on Thursday. One at 12:00 and another one at 6:00 PM. This is not unusual for me. Occasionally, when I have a very busy day, I can go easily with only one very big meal rich in protein, fat and some carbs. I usually make this meal very, very, very rich in fat.
Six pack abs Thursday summary:
Protein: 160 grams
Fat: 220 grams
Carbohydrate: 65 grams
Added sugar consumed: 0 grams
Added flour of any kind consumed: 0 grams
As you can see, I don’t touch sugar and any kind of flour products. It makes me crush right away. I feel tired and sluggish when I do. The inflammation simply sets in when you eat these stuff. So my standard is to be at 0 grams every day.
Do I hit the target every day? No way. I still like to have some occasional great quality home made desert. And sometimes my dark chocolate piece comes from 80% dark chocolate and not 100 %. But that’s about it for added sugar and flour in my diet.
Six pack abs Thursday workout:
Shoulders
3X15 dumbbell shoulder press with 50lb dumbbells
My six pack abs guidelines:
Protein – 0.7 grams per pound of body weight – I weigh 193 pound = 193
X 0.7 = 135 grams. I had 160 grams of protein. Little bit too high for my standards, but it doesn’t bother me. It seems like my body wants to cover some protein deficit from previous day. When I had only 100 grams of protein the whole day.
Carbohydrate – I shoot for no more than 177 grams of carbohydrate per day. This Thursday, I consumed only 65 grams. 65 grams of carbohydrate consumed per day is very low number for me. I like it though. This is the single most important step to my own six pack abs and huge energy levels throughout the day. Low carbohydrate intake from quality carbohydrate sources – 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 – 220 grams X 9 = 1980 calories
1 gram of carbohydrate = 4 calories – 65 X 4 = 260 calories
1 gram of protein = 4 calories – 160 X 4 = 640 calories
Total calories for Thursday – 2880 calories. from that 1980 calories from fat = 69% of calories from fat. Success!
Six pack abs and my calorie intake
My calorie intake was 2880 calories for Thursday. Thursday was pretty low calorie day for my standards. 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: Don’t stress too much about how much food you eat. Eat the good quality natural, unprocessed foods, eat plenty of good fats, vegetables and fruit and you can too have six pack abs some day.
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