Tuesday
28th February 15.00 EST
Current
Stats:
Height: 5ft 7.5",
Weight
Now: 154 pounds,
Waist: 31.0"
Body fat: 8.9 %
I have been asked by a number of people now, George, how is the six-pack
training going? Need I say anymore! After 14 days on a detox and further 28
days on my strict training and eating regime with full support of family and
friends, I have achieved results that the average person would be satisfied
with after a good hard 6 months training. I have showed a number of people
my current 4 pack which is just peaking through and so far everyone of them
is amazed with what I have achieved to date.
The
first thing they would say is "how can you possibly achieve a stomach
like that in 4 weeks"? I
always reply with hard work and strong mind and will.
If you really want something then you must go for it, whether it’s a set
of abs, a particular partner to spends the rest of your life with or a
successful business, all these things can be accomplished if you really aim
for it.
For this reason I have trained hard, its not been easy and I have had a few
downfalls in my eating habits, all was not lost as I pulled myself back and
trained twice as hard to make up for it, the result is a body like this, as
you can see the picture speaks a thousand words. I have even been told, why
do I need to train any further when I look great as I am now, my reply to
that is that I do not have my six pack and until I do I will not rest.
After loosing a total now of just over 4 % in body fat and drastic waist
line drop in size I am not only feeling great about the way I look but my
energy levels are at a highest they have been as long as I can remember, I
once again feel like I have the energy levels of a 20 year old, mind you at
the rate I have been training I am sure I can give a number of fit 20 year
olds a run for there money, approximately 270 to 300 Km in distance I have
covered in jogging over the past 4 weeks, this is a substantial distance,
now you can see how the fat has been burnt off, however one of the biggest
contributors to my overall fat loss and stomach shrinkage in size has been
my eating habits, I have slowly shrunk the size of my stomach down by eating
the small portions daily, I now feel full and satisfied after eating a small
healthy meal, although I still want more I am gradually able to control this
mentally.
The biggest contributor to me looking like this so far has been the food no
doubt, my protein intake has been sufficient enough as not to waste me away,
my shape has been maintained to a current standard that I am happy and soon
I will really concentrate on weight lifting to build up my biceps,
shoulders, chest and triceps up.
I have to admit my body feels tired some mornings when I wake up and
although the temperatures have been around the 0 Degrees over here, I still
wrap up in a wooly hat, gloves and hit the road for the 1 hour jog, my
average speed is around 7.5Km per hour, so the speed is very slow but the
fat burning effects seem to be substantial, its important to get the heart
rate up to the correct rate, everyone varies but you can get this checked
and find your best speed to jog and at how many beats per minute your heart
rate is, most good running machines have a heart rate monitor on them so
this will give you a good starting point.
I have continued to use stairs were possible and not touched a lift for
weeks now, alcohol has been resisted all this time and I still have my sweet
treats of a small dessert every Sunday with my training rest day.
At the end of the day the small treat is necessary for me and maybe you, its
something to really look forward to as reward for training so hard
throughout the week.
I have exactly 8 weeks left starting as of today and well on target, as
mentioned last week I will now as of the start of week 5 cut my cardio down
to 1 hour a day, this will allow more time to concentrate on ab exercises
and other body parts. This 1 hour jog will once again be carried out prior
to breakfast when my glycogen levels are at the lowest.
My daily meals for week 5 will consist of:
7.00am : 8 egg
whites
9.30am
: Can of Tuna in spring water
12.00pm
: mixed vegetables, boiled or steamed.
2.30pm
: large salad with lean ham.
5.00pm
: Protein Shake with water
7.30pm
: mixed stir fry with read meat but not using any type of
oil, using soy sauce or equivalent.
Or
chicken thighs baked in oven with skin removed along with side salad and veg.
Always keep portions small when cooking, try to avoid getting greedy eyes,
the more you cook will give you more of a temptation to finish it all off
rather then storing remaining food in fridge for next day, I am sure you
know what I mean.
2
further protein shakes taken during the day and 6 glasses of water.
I myself drink approximately 4 cups of tea a day also, the two later ones
being decaf and the two first ones being caffeinated.
Training schedule
will be:
1
hour of cardio prior to breakfast Monday to Saturday.
Sunday will be rest day:
Ab routine:
Day
1: Upper abs
Day
2: Rest day
Day
3: Upper abs
Day
4: rest day
Day
5: Upper Abs
Other body parts to be trained in between the ab workouts, these will be
trained as one body part per day such as:
Monday: Biceps
Tuesday:
Chest
Wednesday:
Triceps
Thursday:
Shoulder
Friday:
Lats
Saturday and Sunday will be a complete rest day from any weight training
including abs.
Obliques and lower abs to be left until next week.
I do not expect a drastic change next week such as what occurred over the
past 7 days as this was a surprise to myself also, I am sure you all also
noticed the full body wax, this does bring out the definition much more when
looking in a mirror, it also makes the abs stand out more making it easier
for you to see what areas require further work on, some parts of the body
shape up quicker then others, I aim to have a full upper body wax every so
often as of now to help me see the muscle definition enabling me to work on
the areas that are needed, when the body hair is removed it allows the
center of attention to be the abs only.
Take care and see you for the start of week 6 next Tuesday.
George
