Hi guys and welcome to PrimalSixPack.com. This is my initial post on my 45 day journey where I will transform my flabby stomach into something resembling a ripped six pack. If you would like more information on my background please refer to the About Me page. I’ve taken a few “before” photos which I will post towards the end of this article, unfortunately due to the lack of a Delorean I won’t be able to show you the “after” photos for another 45 days.
Throughout My Journey I will do my utmost to keep you, the fitness community as informed as possible. Posting photos and videos of my progress, along with nutritional plans and weight lifting regimes. I can also hold my own in the kitchen so I’ll post the occasional recipe along with photos to get your taste buds watering.
The Six Week Abs program consists of 3 fundamental techniques, these include Diet & Nutrition, Weight Training and Intermittent Fasting. I will summaries the fundamentals below for convenience. For a more detailed program schedule click here.
- Weight training (Reverse Pyramid Technique, RPT) will be limited to 3 days a week, with the occasional short run on rest days.
- Calories & Macro-nutrients will vary depending on workout / rest days.
- Mini fasts otherwise known as Intermittent Fasts will be leveraged. I will fast for 16 hours of every day and only eat within an 8 hour window
I will also be using a range of supplements including fast and slow release Proteins, Branch Chain Amino Acids (BCAA) and Creatine.
I should point out now that this will be an extremely challenging six-week program requiring hard work, determination and discipline. Unfortunately the silver bullet quick fix solution doesn’t exist, I've looked, sorry to disappoint you. This is another reason I'm documenting all my results online as it will keep me accountable and motivated. From the research conducted I'm confident I will see the results I desire, I guess there is only one way to find out.
Alright enough dribble, lets get down to the facts.
Weight 76.8 kg (169 lbs)
Height 172 cm (5” 6)
Body Fat approx. 25%
Current lifting statistics
|Exercise||1 RM (KG)||1 RM (lbs)||3 RM (KG)||3 RM (lbs)|
|Chin Ups inc Body weight||106||233.2||96||211.2|
|Dips inc Body weight||106||233.2||96||211.2|
|Pull ups inc Body weight||106||233.2||96||211.2|
Weight Lifting Program
|Tuesday||Set 1 / Weight||Reps||Set 2 / Weight||Reps||Set 3 / Weight||Reps||Set 4 / Weight||Reps|
|Chin Ups inc Body weight||Body weight||10||40||3||30||4||20||5|
Note: My nutritional plan is based on my Total Daily Energy Expenditure (TDEE) + 20% for Workout Days, tomorrows post will be a rest day therefore calorie intake will be calculated at TDEE - 20%
|Day 1 of 45||Quantity||Calories||Percentage of Daily Intake|
|Pre-work out - 2 PM|
|OP Whey Protein||1 serve||120|
|Post-work out 7 PM|
|Mixed berries||100 grams||50|
|baby spinach||50 grams||12|
|brown rice||100 grams - 1/2 cup||357|
|cottage cheese||125 grams||124|
|Carmans Museli||100 Grams||428|
|OP Casein Protein||1 serve||115|
That brings me to the end of my first post, I hope you found it informative. As I said before I'll be posting similar articles daily detailing my diet, macro-nutrient breakdown and weight training program in extensive detail making it really easy to follow should you want to get onboard with the program. I'll create two new posts this week called "Weight Training Program" & "Weekly Nutritional Plan"