I got up at 6:15 AM. I drunk glass of pure water first thing in the morning. I didn’t feel that great this morning. The reason for it was last night outing, beer drinking and crap eating. Inflammation sets in and six pack abs suffer by it.
I got to work at 7:00 AM. This early getting up might seem like a major pain, but it isn’t. It used to be in the beginning. But, you can get quite used to it. The key is to get up at around the same time every day.
I open outdoors club and it gets pretty physical, doing lots of cover pulling, pushing heavy objects and so on. I love that kind of work. If I had to sit somewhere in the office I would seriously suffer – mentally and physically. Anyway, it’s a great job to keep my six pack abs visible.
Six pack abs Saturday morning
Morning coffee – about 8 cups – 70 grams of butter in it and 3 spoons of coconut oil. Lots of caffeine with a lot of fat in it seemed like a life saver on Saturday morning.
Fat: 100 grams
Six pack abs Saturday afternoon
1 PM: My first meal – small can of sardines in olive oil + 3 spoon of peanut butter + 1 apple
Protein: 35 grams
Fat: 40 grams
Carbohydrate: 30 grams
I haven’t eaten anything but butter and coconut oil since last nights 10:00 PM. That puts me into intermitted fasting state for 15 hours. I like this sort of starving feeling. I feel very clear headed. I can remember anything. I am never tired. And I can feel my body reaching for fat stores as energy.
But, I didn’t feel as great this morning as I usually feel doing my fasting. The reason for that is my beer drinking and garbage eating last night. Yes, crappy foods and empty processed calories can do this to you. I seriously feel sorry for some people feeling like this every day. With some improvements in their diet, they can feel amazing all day every day!
Six pack abs workout
2:00 PM
5X17 bar dips with 50 pound load
Swimming: I didn’t go surfing today, because of a first rain of season. That’s a rule I follow now because of all the oil, dog poop and chemicals tend to concentrate in ocean. Rain washes it down there after long summer.
30 min swim – intervals 11X50 yards sprints – maximum intensity with about 1.5 minute between them. Great work out. It felt very intensive.
Six pack abs Saturday evening
4:00PM – strong Irish breakfast tea with no sweeteners (I never use them), 80% dark chocolate – little peace, 3 bites of butter, 5 pieces of dried mango.
Protein: 3grams
Fat: 40 grams
Carbohydrate: 25 grams
6:30 – Dinner – chicken paprikas cooked with a lot of grass fed butter with rice nudles + little chocolate pudding with unsweetened whole whipped cream on it, 2 glasses of wine
Protein: 75 grams
Fat: 75 grams
Carbohydrates: 190 grams
Wine contains sugar. I don’t consider it as added sugar. But I should. It is an additional sugar consumed in my day. And I also don’t drink any alcohol beverages on regular bases. I have a glass or two here and there not regularly. Or I get completely trashed once in a while 🙂
11:00 PM I went to bed.
Six pack abs Saturday summary:
Protein: 113 grams
Fat: 255 grams
Carbohydrate: 245 grams
Added sugar consumed: 10 grams – pudding, chocolate
Added flour of any kind consumed: 55 grams – rice nudles
I try to consume as little sugar and flour as i can in my day. My standard is to be at 0 grams almost every day.
Now looking back, I can already tell, that my six pack abs Saturday wasn’t ideal. But that’s ok. As long as I get back on track, it won’t make any difference on my fat percentage levels. And my six pack abs will stay visible.
Six pack abs Saturday workout:
5X17 bar dips with 50 pound load
30 min swim – intervals 11X50 yards sprints – maximum intensity with about 1.5 minute between them.
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 113 grams of protein. Little bit too low for my standards, but it doesn’t bother me. I’ll catch up next day.
Carbohydrate – I shoot for no more than 177 grams of carbohydrate per day. This Thursday, I consumed 245 grams. 245 grams of carbohydrate consumed per day is too high for me.
Consuming low amount of carbohydrates per day from great carbohydrate choices is the single most important step to my own six pack abs and huge energy levels throughout the day. Low carbohydrate intake from quality carbohydrate sources – vegetables and fruit. And thanks to wine, chocolate pudding and lots of rice noodles I crossed my ideal carbohydrate limit by 68 grams.
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 – 255 grams X 9 = 2295 calories
1 gram of carbohydrate = 4 calories – 245 X 4 = 980 calories
1 gram of protein = 4 calories – 113 X 4 = 452 calories
Total calories for Saturday consumed – 3727 calories. from that 2295 calories from fat = 61% of calories from fat. Success!
Six pack abs and my calorie intake
My calorie intake was 3727 calories for whole Saturday. This is a normal number for me. I get pretty close to 4000 calories consumed per day almost every day because of high amount of good fats consumed. Average active man in my age needs about 2800 calories per day. Well, I don’t think I am an average man in this matter.
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: Alcohol is sugar. Enjoy it. But make it is an unregulated thing.
Six pack abs day in life related articles
>> Six pack abs day in life – Monday
>> Six pack abs day in life – Tuesday
>> Six pack abs day in life – Wednesday
>> Six pack abs day in life – Thursday
>> Six pack abs day in life – Friday