Bronx's Six Pack Challenge

I'm going to start on a lean muscle building diet for the next 3 months (12 weeks) to create some six packs. I will try to log my progress through out the entire thing and possibly post before and after photos when the program is done.

The program is rather simple and I took a bunch of tips from Mike Chang's Six Pack Shortcuts program. Here's what's needed.

1. The want / need to change. It won't work if you have no self motivation.
2. A program calendar with goals for each day. A black marker to cross each day you complete. Work out about 30-45 minutes for 5 days. Rest during the weekend. Something like below.



3. Take a photo and weigh yourself each week

The program is simple with my own small modifications. The biggest problem I had with the original program was not being able to eat 5-6 times everyday. I'm too busy to find time to eat. I plan on eating 3 times a day. Breakfast, lunch, dinner. Breakfast will be 2x egg whites. Lunch and dinner will be chicken breast and brown rice. I was hesitant on using brown rice or carbs in general but i read that carbs is needed to avoid constipation, bad breath, fatigue, and slower brain functions. I will be eating this way from Monday to Friday. Sat and Sun will be cheat days where i eat anything i want with moderation. Additionally Saturday is my weight in day and photo day. Sunday is cooking day. I will be cooking for the rest of the week, which is 10 meals. Here's what you need for cooking:

1. George foreman grill
2. 10x re-usable microwaveable tupperware
3. Rice cooker
4. Brown rice
5. Chicken broth to cook instead of water for flavor. (I just cooked the rice, and i can't really taste the chicken broth, so i don't know if it's of any use)
6. Extra virgin olive oil spray
7. Spices (salt, pepper, lowry's seasoning, etc.)
8. Chicken breasts

Cook the rice for 10 servings. Cook the chicken with your own personal preferences in terms of spices. Use the olive oil to grease the foreman grill. The chicken should take about 8-10 minutes to cook on the foreman. Let it sit for about 5 minutes to cool. Use a cutting board and chop them into biteable pieces. Each container will have chicken and brown rice. The containers i use are pretty small, which is to control my portions.

Next is the actually workouts.

Week 1-4 is for muscle building and increase metabolism. (more muscle = higher metabolism)
Week 5-8 is for burning belly fat
Week 9-12 is the final phase to complete the physic.

If the goal isn't met by the 12th week, I may continue for another week of intense workouts to finish it up.

Six pack shortcuts talks about the importance of the "after burn effect" which is the calories you burn when not working out. We will see how this works out. The actual work outs would be too long to post here, so if you are interested you should checkout Mike Chang's Youtube channel for more information. Day 1 is tomorrow. Fighting!