I got up at 5:01 AM. I drunk glass of pure water first thing in the morning. I got to work at 5:30 AM. Like I said before, I open a swim and health club where I also train people. It’s a perfect outdoors place to work. I never sit down there, it’s all moving, pulling covers, pushing things and training people rain or shine. Anyway, it’s a great job to keep my six pack abs visible.
Six pack abs Wednesday morning
Morning coffee – about 8 cups – 70 grams of butter in it and 3 spoons of coconut oil. Yes, I abuse clean sources of caffeine.
Fat: 100 grams
11: 30 AM: My first meal – a big whole white yogurt + 1 spoon of peanut butter + 1 red plum.
Protein: 35 grams
Fat: 35 grams
Carbohydrate: 35 grams
Workout: legs
3X37 squat jumps
3X15 leg press – machine
3X15 hamstring curl – machine
It took me less than 30 min to finish.
The workout doesn’t seem like much, but I use heavy weights, so it gets pretty intensive. When I do squat jumps, I try to jump high. It really gets my heart rate up.
Working out legs intensively as well as strength training hamstrings (muscles on the back of your legs) is crucial for six pack abs. I strength train legs 2X per week. Usually on Wednesdays and Sundays.
Six pack abs Wednesday afternoon
2:30 PM – 3 bites of butter about 50 grams
Fat: 50 grams
4:00 PM – more bites of butter + strong Irish breakfast tea, little bit of 100% dark chocolate.
Fat: 35 grams
Six pack abs Wednesday evening
5:00 PM – 1/2 pound ground grass fed beef sautéed with kale on a lot of butter.
Protein: 55 grams
Fat: 60 grams
Carbohydrate: 25 grams
5:30 PM 1/4 of cantaloupe + plum + 1/2 of Chinese rice ball
Protein: 10 grams
Fat: 10 grams
Carbohydrate: 35 grams
7:00 PM – 1 hour tennis game – moderate intensity
8:30 PM – 3 more bites of butter
Fat: 40 grams
10:00 PM – I went to bed
Six pack abs Wednesday summary:
Protein: 100 grams
Fat: 330 grams
Carbohydrate: 95 grams
Added sugar consumed: 0 grams
Added flour of any kind consumed: 0 grams
Six pack abs workout:
Workout: legs
3X37 squat jumps
3X15 leg press – machine
3X15 hamstring curl – machine
1 hr tennis – moderate intensity
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 100 grams of protein. Little bit low for my standards, but it doesn’t bother me. I will catch up next day hopefully. Anyway, I like my protein intake more to be lower than too much above my number of 135 grams per day.
Carbohydrate – I shoot for 177 grams of carbohydrate per day. This Wednesday, I consumed 95 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 95 grams of carbohydrate consumed per day surprised me. I will have to adjust my guidelines eventually to 111 grams per day. I like how I feel and perform with less carbs consumed.
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 – 330 grams X 9 = 2970 calories
1 gram of carbohydrate = 4 calories – 95 X 4 = 380 calories
1 gram of protein = 4 calories – 100 X 4 = 400 calories
Total calories for Wednesday – 3750 calories. from that 2970 calories from fat = 79% of calories from fat. Wednesday was really a day I consumed a lot of fat. But, I am still on my target to consume not less than 50% and not more than 80% calories from fat in my day.
Six pack abs and my calorie intake
My calorie intake was 3750 calories for Wednesday. This is pretty high. But it doesn’t bother me. 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: Fat is really not making you fat. Eat moe of it.
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