Changed my wallpaper to this:
Showing posts with label Six Pack Challenge. Show all posts
Showing posts with label Six Pack Challenge. Show all posts
Sunday, October 06, 2013
Bronx's Six Pack Challenge Weeks 4 and 5
Oh no.. been slacking off. Rather, been too busy to squeeze in those much needed work outs. For the past 2 weeks I only got about 4 days of work outs. Hence the 3 month plan is now extended. I am just so exhausted at the end of the day I can't find the energy to go work out. Gotta keep myself motivated.
Changed my wallpaper to this:
Changed my wallpaper to this:
Saturday, September 21, 2013
Bronx's Six Pack Challenge Week 3
Week 3
I only worked out 3 out of the 5 days this week. Was feeling a little depressed because the weather here in Southern California just changed. I can see how Seattle has such a high suicide rate.. gloomy weather makes people depressed. The weather has cooled down significantly in the past 3 days as well. I have been consistent with my diet though. Brown rice and chicken and I think it's finally paying off. Jeans feel looser and I lost about 5 lbs this week. Now I just need to be more consistent with my work outs.
I think the best thing so far about the diet is that I don't feel bloated. Not too hungry, not too full. Eating the correct portion is so important - which is something I came to appreciate very late in my life. About 1.5x the size of your fist.
I can't believe this is already the end of the 3rd week. Technically the end of the 4th week that i've been eating healthy. I need to build more muscle before I get into the 2nd phase of the program. This last week should be a no brainer. Fighting!
I only worked out 3 out of the 5 days this week. Was feeling a little depressed because the weather here in Southern California just changed. I can see how Seattle has such a high suicide rate.. gloomy weather makes people depressed. The weather has cooled down significantly in the past 3 days as well. I have been consistent with my diet though. Brown rice and chicken and I think it's finally paying off. Jeans feel looser and I lost about 5 lbs this week. Now I just need to be more consistent with my work outs.
I think the best thing so far about the diet is that I don't feel bloated. Not too hungry, not too full. Eating the correct portion is so important - which is something I came to appreciate very late in my life. About 1.5x the size of your fist.
I can't believe this is already the end of the 3rd week. Technically the end of the 4th week that i've been eating healthy. I need to build more muscle before I get into the 2nd phase of the program. This last week should be a no brainer. Fighting!
Tuesday, September 17, 2013
Bronx's Six Pack Challenge Week 2
Week 2
So the turbulence continues. The original week 1 was complicated by soreness. This past week I hurt the right side of my lower back. It felt like a pinched nerve - but it must have been just a pulled muscle because it feels better after 5 days. I hurt it on Tuesday of last week while doing some squats. How I hurt it is unknown. I only recall finishing my work out and laying on the couch watching TV. My muscles must have tensed up and my bad posture while lying on the couch probably did it.
I could barely walk, or get out of bed. If I dropped anything on the floor - that would have been the death of me. My roommate gave me some muscle relaxers and IB profine. I put an ice pack on my back every 20 minutes on/off to minimize the inflamation. After the 4th day it was getting better, and today I feel completely healed. I started right back on my work outs and the 5 days of extra rest must have helped me re-build a lot of muscle. The workout today would have killed me 3 weeks ago; but it was actually a breeze. I didn't have to cheat during any of the exercises and the rest times got shorter.
I do worry about missing those 3 days of workout from last week, but life goes on. I will just have to extend the program a bit from my original goal of 12 weeks.
Results so far. In terms of how i feel - i feel stronger and durable. I gained about 5 lbs. Probably muscle since I am generally working out my quads A LOT and my jeans still fit; which means my waist line didn't get any wider.
I'm just hoping I don't injure myself again - or something else comes up where I have to halt my work outs. Week 2 is done. 10 more weeks left. Fighting!
So the turbulence continues. The original week 1 was complicated by soreness. This past week I hurt the right side of my lower back. It felt like a pinched nerve - but it must have been just a pulled muscle because it feels better after 5 days. I hurt it on Tuesday of last week while doing some squats. How I hurt it is unknown. I only recall finishing my work out and laying on the couch watching TV. My muscles must have tensed up and my bad posture while lying on the couch probably did it.
I could barely walk, or get out of bed. If I dropped anything on the floor - that would have been the death of me. My roommate gave me some muscle relaxers and IB profine. I put an ice pack on my back every 20 minutes on/off to minimize the inflamation. After the 4th day it was getting better, and today I feel completely healed. I started right back on my work outs and the 5 days of extra rest must have helped me re-build a lot of muscle. The workout today would have killed me 3 weeks ago; but it was actually a breeze. I didn't have to cheat during any of the exercises and the rest times got shorter.
I do worry about missing those 3 days of workout from last week, but life goes on. I will just have to extend the program a bit from my original goal of 12 weeks.
Results so far. In terms of how i feel - i feel stronger and durable. I gained about 5 lbs. Probably muscle since I am generally working out my quads A LOT and my jeans still fit; which means my waist line didn't get any wider.
I'm just hoping I don't injure myself again - or something else comes up where I have to halt my work outs. Week 2 is done. 10 more weeks left. Fighting!
Saturday, September 07, 2013
Bronx's Six Pack Challenge Week 1
Week 1
The original week 1 was a failure. I worked out on Monday and probably overexerted myself. The following day I was completely sore. My quads were gone and i could barely walk. I decided to take that week off. I did however eat everything I cooked on Sunday. Brown rice and chicken. 2x a day and that was all I ate.
For the past 5 days, i followed all of my training routines and they were very hard. I had to cheat on some parts because my muscles were on FIRE! I realized how out of shape my body really was and it was comforting to know that I finally decided to do this - and at the same time discouraging of how much I let go in the past year. When I wasn't working - i would go to the gym and work out for 2 hours and play soccer 2x a week. I felt healthy and was at a good 175lbs. This roller coaster ride has to stop. If... no.. WHEN i finally get the body i want; I will NEVER EVER EVER drop the ball again. It's too damn difficult to get back on the wagon.
Overall Week 1 was a success. I completed my meal plan - in addition to adding 1 egg during each meal for the extra protein. Technically this was the second week that i've ate just chicken and brown rice - and it's difficult. So many other things I want to eat... bacon.. doghnuts.. in and out.. But it's done. 11 more weeks to go.
I have not lost any lbs. No significant difference as far as I can tell - but it could be to the fact that I am probably gaining a lot more muscle (since Week 1 is for muscle building). I predict shedding the scale will come into play around week 5.
Fighting!
The original week 1 was a failure. I worked out on Monday and probably overexerted myself. The following day I was completely sore. My quads were gone and i could barely walk. I decided to take that week off. I did however eat everything I cooked on Sunday. Brown rice and chicken. 2x a day and that was all I ate.
For the past 5 days, i followed all of my training routines and they were very hard. I had to cheat on some parts because my muscles were on FIRE! I realized how out of shape my body really was and it was comforting to know that I finally decided to do this - and at the same time discouraging of how much I let go in the past year. When I wasn't working - i would go to the gym and work out for 2 hours and play soccer 2x a week. I felt healthy and was at a good 175lbs. This roller coaster ride has to stop. If... no.. WHEN i finally get the body i want; I will NEVER EVER EVER drop the ball again. It's too damn difficult to get back on the wagon.
Overall Week 1 was a success. I completed my meal plan - in addition to adding 1 egg during each meal for the extra protein. Technically this was the second week that i've ate just chicken and brown rice - and it's difficult. So many other things I want to eat... bacon.. doghnuts.. in and out.. But it's done. 11 more weeks to go.
I have not lost any lbs. No significant difference as far as I can tell - but it could be to the fact that I am probably gaining a lot more muscle (since Week 1 is for muscle building). I predict shedding the scale will come into play around week 5.
Fighting!
Sunday, August 25, 2013
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!
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!
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