I got up at 5:30 AM. Personal training day. I train people on Friday for most part. Often with only few training sessions early in the morning. And than I go surfing. Not today.
Six pack abs Friday morning
I started my day with huge amount off coffee in local coffee shop. Yes I said it before, that I vigorously abuse clean caffeine sources. That means natural caffeine sources without sugar and chemicals. If they measured my caffeine content in my blood at 11:00 AM on Friday morning, it would be enough to disqualify the whole American Olympic rowing team from competition.
Is this what I recommend you to do? Not at all. I don’t think this is a big help on your road to six pack abs and fat lose. We are all different and my body simply thrives on caffeine. Lots of people get all kinds of anxieties and caffeine crushes from too much caffeine. I don’t. And I sleep very well. And there are much more important steps to take toward your own six pack abs.
I might pay for abusing caffeine later in life. Or maybe it will add another 20 years to my life. Only time will tell. So use caffeine with caution.
So why am I talking about my caffeine intake here? I am trying to be brutally honest with what I do and what I consume in my day to give you an example of my days.
Anyway since I didn’t make my coffee for myself today, no butter, no coconut oil, not much fat in it. How boring! That’s ok though. I will catch up with my fat intake later in the day. I might eat the whole stick of butter for lunch with another one as a desert 🙂
My first meal: 9:31 AM – Can of sardines + 2 whole avocados + apple + 20 raw cashews.
Protein: 35 grams
Fat: 65 grams
Carbohydrate: 25 grams
12:15 AM
Work out:
Very intensive 1 hour tennis rally with partner. My heart rate reaches levels up to 190 beats per minute. Where are those times when I could go easily over 200 beats per minute. The good old rowing days! Anyway 190 beats per minute is still pretty good workout.
+ 3X15 pull ups
Six pack abs Friday afternoon
1:30 PM – 2 apples
Carbohydrates: 50 grams
2:30 PM – few bites of butter, some 100% cocoa based dark chocolate, strong dark tea.
Fat: 55 grams
Carbohydrate: 3 grams
Protein: 5 grams
3: 30: 5 eggs + 3 bites of butter + 20 raw almonds + 2 plums .
Protein: 50 grams
Fat: 75 grams
Carbohydrate: 45 grams
6:00 PM – more bites from grass fed butter
Fat: 45 grams
Six pack abs Friday evening routine
7:30 PM – I vent out with a buddy of mine – Turkey burger, fries, lots of ketchup, 3 glasses of Guinness – this is the worst six pack abs meal I had so far in my weak. But very tasty. I don’t regret it at all. You have to live a little. And it was a fun evening.
Protein: 65 grams
Fat: 75 grams – mainly bad fats – canola oil
Carbohydrate: 165 grams
12: 00 PM – I went to sleep
Six pack abs Friday summary:
Protein: 155 grams
Fat: 315 grams
Carbohydrate: 288 grams
Added sugar consumed: 25 grams – ketchup sugar
Added flour of any kind consumed: 75 grams – burger bun and fries – terrible sources of carbohydrate.
Six pack abs workout:
1 hour intensive tennis rally – average heart rate 160 beats per minute
3X15 pull ups
My six pack abs guidelines:
Protein – 0.7 grams per pound of body weight – I weight 193 pound = 193
X 0.7 = 135 grams. I had 155 grams of protein on Friday, so I got pretty close to my number.
Carbohydrate – I shoot for 177 grams of carbohydrate per day. This Friday, I consumed 288 grams. Way to much carbs from also very bad choices – fries, buns. This can happen only occasionally, otherwise my six pack will disappear soon. I have cheat days like this occasionally. There is nothing wrong with it, as long as you can get back to good days.
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 – 315 grams X 9 = 2835 calories
1 gram of carbohydrate = 4 calories – 288 X 4 = 1152 calories
1 gram of protein = 4 calories – 155 X 4 = 620 calories
Total calories = 4607 calories from that 2835 calories from fat = 61% of calories from fat. However, a lot of those fat calories were from bad fats – canola oil that was used for fries frying – yak!
Six pack abs and my calorie intake
My calorie intake was 4607 calories for my Friday. Average active man in my age needs about 2800 calories per day. It usually doesn’t bother me. But this day, I had way to many calories from bad, fat creating carbohydrates and fat like burger bun, fries, lots of canola oil.
I want most of my calories coming from insulin neutral clean, natural sources of fat like grass fed saturated fat, coconut oil, avocados, raw nuts. Than fruits and vegetables as carbohydrate and optimal amount of natural clean source of protein.
The message here for you is: You can have cheat day, eating whatever you want, but make sure you get right back on your six pack abs track. And don’t have too many of those cheat days. 1 in two weeks is a good number.
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