Week One 

Monday 31st January     6.00 EST  
Current Stats:
Height: 5ft 7.5",
Weight Now: 166 pounds, 
Waist: 33"
Body fat: 13%

Hi Everybody, well, week 1 is about to start, I am expecting a substantial change over the next week in body appearance.

My cardio workouts will start slowly and not too fast paced, I will not push myself too hard over the first week, my calves, knee's and back really need to get used to the jogging to start off with. The last thing I want is pains in my legs or lower back due to my body not being used to jogging for such a long time.

My cardio for the first week will consist of jogging in the morning before breakfast as this is when the glycogen levels are the lowest and then another 30 min jog in the afternoon/evening about two hours before my last meal.

6.30am-7.00am, 30 min jog
5.00pm – 6.30pm, 30 min jog

As of the third week I will move onto a 45 minute Jog for each session and then increase cardio activity towards at the six weeks in stage.

My ab exercises will consist of:
Abs trained 5 times a week, alternating the ab exercise's and at 35 minutes per session.
Day 1: Upper abs, Day 2: Obliques, Day 3: Lower Abs, Day 4: Upper Abs, Day 5: Lower Abs
I will also do my Lats, biceps, triceps, shoulders and chest once a week to keep toned and defined.

A Nutritious diet is most important if you want to achieve a six pack: Never think of the term diet as in loosing weight, we don’t want to diet whilst aiming for abs, increase your protein intake by eating more fish, chicken, turkey, eat more veg, eggs and grain. By eating un regularly the body will conserve energy/calories and store it as fat when it has no food for long lengths of time, avoid this by eating those 6 meals a day, spread them either every 2 hours or 2 ½ hours apart.

I will be avoiding starchy carbohydrates such as rice, potatoes, bread, pasta and any processed foods, I will at no point be eating cereals, however bran flakes and oats are absolutely fine due to the high fibre content and low in glycemic load.

I will be having an off day also once a week, most probably on a Sunday where I will do no exercise and allow my body to rest and also give myself a tiny little treat, this will allow my body to rest for the start to the new week ahead and also give me something to look forward to, now when you treat yourself do not go over the top and eat lots of cake, have a small slice of something sweet and around mid day, never in the afternoon.

My daily meals for the 1st week will consist of:
7.00am: 4 boiled egg white's and two slices of grilled lean bacon
9.30am: 1 can of tuna chunks in brine with some salad with no dressing
12.00pm: 2 skinless chicken breasts and steamed or boiled veg
2.30pm : Bowl of fruit
5.00pm : grilled or steamed fish without the skin and mixed salad
7.30pm : light mixed salad with no dressing.

Alternate the food slightly, swap the chicken for turkey or pork, my food intake also seems like its very low in fat, I will be eating various friendly fats contained in foods such as tuna, these have the fatty acids, Omega-3 which are essential to us for a healthy diet. I will also be drinking whey powder 3 times a day for that extra protein intake, I will spread this evenly through out the day. Drink at least 8 glasses of water throughout the day, never allow yourself to dehydrate, I will be jogging plenty and will ensure that my body does not dehydrate.
The last meal of the day will consist of no starchy carbohydrates at all, you could possibly have some simple carbs such as fruit or veg, but at no point go to bed after eating complex carbs even if you have a two or 3 hour rest after the last meal.

Now you may hear that many people load up on complex carbohydrates and a good 55% of there daily calorie intake consists of calories coming from complex carbs, these people may be athletes or body builders and would most definitely require complex carbs as part of there daily diet to get there energy, I am no athlete and neither am I a bodybuilder, therefore I have chosen to cut down on complex/starchy carbs and stick to simple carbs to gain my six pack, we all have different opinions and different methods, I am no expert but what I will try to do is my method I have mentioned of eating to gain my six pack, only time will tell after the 12 weeks is up, I am sure I will no doubt find faults and flaws as I go along but I have plenty of time ahead of me in my life to make changes and trial and error is expected, I don’t expect to get this spot on first time round.

Also, if you have not heard of the Glycemic Index (GI) and Glycemic Load (GL) charts, I strongly recommend you print a copy of the table off for reference to the foods, you'll find one in the Members Area of Sixpacknow.com.

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