My six pack abs got up at 6 AM. My day off from work. It took me some time to wake it up, but eventually I did. Lazy little thing :)!
Six pack abs Tuesday morning routine
I drunk lots of coffee – about 8 cups wit a lot o grass fed butter and virgin coconut oil in it and very little whole milk in it. Yes, I am addicted to clean natural sources of caffeine. No, I never ever drink red bull! Red bull is a biggest six pack abs sin you can commit.
Fat content in my coffee: 100 grams
My first meal: 9:31 AM – 5 boiled eggs with tomato and apple + 20 raw almonds
Protein: 50 grams
Fat: 45 grams
Carbohydrate: 25 grams
Work out:
I used to go surfing on Tuesday, but these days we hang out with my son all day doing lots of fun stuff. And I squeeze my work out in it. I like to make him watch me working out with a hope he will develop lifelong healthy habit of exercise. Yes, I am ambitious father and I love the process of it. It’s quite fun to watch my almost 2 year old already doing 3 pull ups. And I stopped calling him his name and started calling him Monkey.
11: 17 AM – Workout
5X15 pull ups and it’s variations
117 push up – I am trying to finish in least possible time
3X77 legs and arms crunches
As you can see, this is not a huge workout. It’s very short, intensive burst of energy expenditure. It took me 30 minutes to complete, while I was preparing my sons breakfast.
All that had to be in place, and trust me it is, is to have my pull up bar ready. This is the tool you can’t live without. You have to have pull up bar mounted somewhere in your home and work. It’s the most productive and effective and intensive way to boost your strength, health and fat loss. And of course achieving your own six pack abs in the process.
And that’s it for workout on Tuesday.
Six pack abs Tuesday afternoon routine
1:11 AM – few bites of butter, some 100% cocoa based dark chocolate, strong dark tea.
Fat: 55 grams
Carbohydrate: 3 grams
Protein: 5 grams
2:30 PM – home made chicken soup with some sweet potatoes in it + 2 eggs + 20 raw almonds + 2 apples and 7 large strawberries as desert.
Protein: 50 grams
Fat: 35 grams
Carbohydrate: 45 grams
Six pack abs Tuesday evening routine
7:00 PM – Mozzarella cheese, tomato, lots of olive oil, 11 almonds, 2 more big bites of grass fed butter
Protein: 35 grams
Fat: 75 grams
Carbohydrate: 25 grams
10:00 PM – I went to sleep
Six pack abs Tuesday summary:
Protein: 140 grams
Fat: 310 grams
Carbohydrate: 98 grams
Added sugar consumed: 0 grams
Added flour of any kind consumed: 0 grams
Six pack abs workout:
5X15 pull ups and it’s variations
117 push up -I am trying to finish in least possible time
3X77 legs and arms crunches
My six pack abs guidelines:
Like I said before, 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 140 grams of protein on Tuesday, so I got pretty close to my number. This fluctuates. And even if I have substantially lover protein intake throughout my day, I don’t stress about it. There actually are some great benefits of low protein diet. But I am an active guy who does strength training regularly, so optimal protein intake is important for me.
Carbohydrate – I shoot for 177 grams of carbohydrate per day. This Tuesday, I consumed 98 grams. I also don’t stress too much about how much carbohydrate I consume. As long as they come mainly from vegetables and fruit. But I am very happy with this result. In my case consuming only 98 grams of carb per day is big success! What is your carbohydrate consumption per day?
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 – 310 grams X 9 = 2790 calories
1 gram of carbohydrate = 4 calories – 98 X 4 = 392 calories
1 gram of protein = 4 calories – 140 X 4 = 560 calories
Total calories = 3742 calories from that 2790 calories from fat = 74% of calories from fat. This is very important to me. And 74% of calories coming from fat on my Tuesday is great news!
Six pack abs and my calorie intake
My calorie intake was almost 3742 calories for my Tuesday. This is pretty normal for me. Average active man in my age needs about 2800 calories per day. It doesn’t bother me at all. Even if I hit 6000 calories per day, which happens occasionally, it won’t make much of a difference on my leanness.
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 here for you is: make most of your calories come from good sources of fat like: grass fed butter, coconut oil, extra virgin olive oil, raw nuts, avocados.
More tomorrow for Six pack abs day in life – Wednesday.
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