So today is the mid point since I set myself of the goal of getting six pack abs by Easter Sunday. I have 6 weeks to go.
So do I think I will now get Six Pack abs In 6 weeks ? Well I can certainly see a change in the first 6 weeks of going for this, but more on my chest and arms at the moment. My waist has reduced, because I am now in the very last hole of my belt.
I did take some pictures at this half way point just to record the progress, and see how they will compare, but I won’t put these up before the end of this experiment.
No question the new bodyweight workouts have added some muscle, but the body fat still needs to go lower. Saying that, I think with a few extra changes, It is possible to get my abs showing in 6 weeks.
On days when I am fasting, if I tense up, then yes I can see my abs, but currently they are still hidden by a layer of fat. The focus for this next 6 weeks is to increase the fat burn.
I try not to focus too much on the scales these days, as I say I go more by the mirror and my clothes, but the scales are saying I still weigh 175lbs. My body fat % is down from 12.4% to 11%, so I have lost some fat and gained some muscle, but I also know I am going to have to do more.
If I look in the mirror, I would say I still need to lose about 7lbs of fat, so that certainly is possible in 6 weeks. You may wonder what am I going to change ? Well only one thing, eat a little less !
My problem now is not controlling my weight, I have that under control for the last 4 months, what I have to do now is make some extra changes to help lose the final bit of fat. I need to just watch a little more the amount I eat.
My bodyweight workout is challenging me, and it changes every week, so currently there is no need to alter anything there, but food wise, I am going to reduce down a little more, using the eat 10 calories per llb of body weight as a guide.
This means I am giving myself a target of 1750 calories per day over 7 days which equals 12250 for the week. I track calories over the week, not by the day. So now I have to figure out based on my normal weekly lifestyle where this works.
I will start with Beer. Usually I have 10 pints on a weekly basis, on most weeks, these are on a Friday and a Sunday, yes it’s more than the government suggest I drink, but I don’t listen to them, besides on my recent medical, my Doctor says I am healthy, and I have a fitness age of a 25 year old, so I am not giving up the beer, I like a visit to the pub, and even in this quest for the six pack abs, I have to stay true to my beliefs. My whole point for doing this experiment is to show I can get abs even though I am in past forty and without giving up the visits to the pub.
10 Pints of an average 4% ABV beer is around 2000 calories. So that leaves around 10,000 calories.
How a typical week can look for me
Sunday 3,000
Monday 1,250
Tuesday 1,000
Wed 1,250
Thursday 1,250
Friday 2,500
Saturday 2,000
Sunday is the biggest calorie day for me because it includes my family Sunday lunch, plus the Sunday evening pub quiz. The weekdays are very easy for me to cut down calories , so that is what I will do.
Breaking the calories down in this way does show me why the progress in the first 6 weeks has been slow. I do have to remember I am not going from 231lbs this time, and dropping body fat at 175lbs is going to need a little bit more effort. The goal for me is to do that , while still staying true to my retired dieter principles of not giving up the foods I love and not exercising like a madman for 2 hrs a day.
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