The Thirteenth Day - 13 Week Ab Challenge
Chores, Returns, and Working Out. The best Saturdays are the productive ones. This is pretty much how a perfect Saturday goes. We didn’t do oatmeal. Cereal is a treat nowadays. LOL Thanks for watching. Please up-vote and follow. It’s good Karma
A SIX PACK IS MADE IN THE KITCHEN NOT IN THE GYM!
Know the Universal Laws of the body and develop your own rules to go with them. Here are my set of rules and the laws that helped me decide them. The laws apply to everyone but the rules are yours to discover.
- Rule #1 - Eat as soon as you wake up and Eat as soon as you finish working out.
Why? - Law #1 - When you fast or stress the body you release cortisol. Cortisol makes you fat. When you eat you release insulin. When insulin in high cortisol is low.
- Rule #2 - Eat 6 times a day and every 2-3 Hours.
Why? - Law #2 - To control the the amount of fat stored in the body you must control you insulin sensitivity. Eating smaller meals more often and a maximum and minimum of 6 meals a day will achieve this.
- Rule #3 - Every Meal will have a protein source.
Law #3 - Protein is needed to build muscle. The more muscle mass the more the body will burn fat as energy. - Rule #4 - Only your first 3 meals will have simple carbs your last 3 meals will not.
- Law #4 - Carbs turn into sugar in the body. Your body will use sugar in your blood as energy. As the day goes by we want the body to burn fat not sugar. This way, by the time you go to sleep, the body only has fat to burn.
Getting a six pack can be stressful.
Here's my day 13 photo. This was a perfect Saturday. Got so many things done and had fun....sleeping
I work out 6 out of every 7 days. Rest day falls on what ever day of the week that falls on. I don't do a Monday through Sunday schedule. This way I workout the same muscle groups every 5 days.
Day 1 - Chest and Back
Day 2 - Biceps and Triceps
Day 3 - Cardio (30 Minutes on treadmill) and Ab workout (nothing amazingly difficult)
Day 4 - Legs
Day 5 - Rest day (not as much fun as you think...because the day before was leg day)
Repeat!
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YEAH BUDDYYYYYYYYY!!! Busy day, hustle day...awesome buddy! Keep it up! :)
Winny out...for now ;)
PS: Glad to have you in our community!
Thank you so Winny. I'm so happy to be a part of it!
Good to have you part of the #dtubedaily community man! Looks like you are working hard with the limited time you have on your hands. Quick question for you, how much protein are you consuming a day??
Thank you. I'm so happy to be a part of such a special group of individuals. Not sure how much protein exactly. I would guess about 100-120 grams. If that.
Cool man! The reason I ask is because I know a formula so you can easily determine the amount to consume a day depending on if you want to stay at constant weight, have gains, or if you are doing a lot of endurance exercising and are looking to be a lean mean machine. I studied this stuff in University so just trying to spread a bit of knowledge to you :) Let me know if you are interested in that and I will happily comment it to you. Best of luck on your journey brotha! Peace for now
Oh man hell yeah. I was actually thinking what I'm going to do once I'm done with the 90 days. I'm going to reintroduce fruit and definitely want to just maintain form that point on. So...I'm so interested. THANKS.
Sweet man!
So the calculation for maintaining is:
Your body weight in kg x 0.8g = target amount of protein consumed in a day
Not sure if you are in the US or not but 2.2lb = 1kg just in case you are
For endurance athletes (those doing 5-6 days a week of cardio) the calculation is:
Your body weight in kg x 1.1g = target amount of protein consumed in a day
And for weight lifting and heavy gains
Your body weight in kg x 1.3g = target amount of protein consumed in a day
Super easy to do really and it will ensure you are taking in the proper amount of protein as to avoid over intake which leads directly to the excess protein being stored as fat. Good luck to you brotha! Keep up the good work and if you have any further questions please do not hesitate to ask :)
Perfect. I really appreciate it Tyler!
Ma man! Another day another vlog! Glad to stay updated with you :)
Thanks G!
Keep working hard friend! Your meal in the end of the video looks delicious btw made me very hungry :)
haha. It was tasty! Lol Thanks Max.
Very nice video on your Dtube guys..
I Watch it with my sister.
She say that is excellent
Thank
A big thanks to you and your sister. I think you guys are excellent for taking the time to comment!
You are welcome my friend.. If you have time you can see my post and give one upvote..