2013: The Year of The Six Pack

by David

in Health & Fitness

Post image for 2013: The Year of The Six Pack

My bold claim that it’s possible to get a flat stomach eating one meal a day and doing moderate exercise might be wrong.

After all, so many people have told me it’s not possible to lose weight eating one meal a day. I’ve also heard that I’ll never get a flat stomach while I still eat bread and drink full fat milk.

Maybe I am wrong and maybe my failure over the last year to lose the last of my excess fat is proof that I’m wrong… but I don’t think so.

I’ve always believed that the success of a diet has more to do with discipline, mindset and attitude.

They say that six pack abs are made in the kitchen, but I think they’re made in the mind.

When I look back over the last 12 months since I lost the first 30 lbs, I see a pattern of self-sabotage repeated over and over again. I see a busy, stressful and rapidly changing life and a whole host of reasons for getting derailed. I also see a lack of commitment.

I got too comfortable in the ‘one meal a day lifestyle’ and because I didn’t think of myself as ‘fat’ anymore, I didn’t have the motivation to push through and achieve my goal. It was easier just to maintain and not have to deal with the hard work of meeting a tough goal while juggling the stresses of every day life.

In the last three months I’ve realised that perhaps I’ve also  lacked the courage to follow through. It’s easier for me never to attempt the go for the flat abs so that I can never be wrong.

It’s easier to bail out on my commitment than to risk looking foolish for failing.

But for some reason I can’t let this go. It’s too important to me.

So now I’m open to the possibility that I might be wrong. I’m back to thinking of this as an experiment to see just how far I can take it.

If I’m wrong, so be it, I’ll adapt – but at least I’ll have tried properly.

I’m giving it another go.

I’ve declared 2013 the year of the six pack.

Instead of the slow steady progress I had before, I’m going to go for rapid progress which means making a few more compromises and sticking more rigidly to my eating plan. It means not cheating in the name of ‘living the lifestyle’.

By the end of January I expect to see noticeable visible progress. I’m less concerned about weight loss but as a guide I’m aiming to lose between 8 and 10 pounds.

1st January 2013

Weight 173 lbs
Body Fat 15.8 %
Chest 38.75
Waist 34.5
Belly 34.5
Hips 37.75

Picture coming soon.

2nd January 2013

Weight 173.4 lbs
Body Fat 16 %
Chest 38.75
Waist 34.5
Belly 34.5
Hips 37.75

3rd January 2013

Weight 174 lbs
Body Fat 16 %
Chest 38.5
Waist 34.5
Belly 34.5
Hips 37.5

4th January 2013

Weight 173.4 lbs
Body Fat 15.8 %
Chest 38.5
Waist 34.5
Belly 34.5
Hips 37.5

5th January 2013

Weight 173.8 lbs
Body Fat 16 %
Chest 38.5
Waist 34.5
Belly 34.5
Hips 37.5

6th January 2013

Weight 174.6 lbs
Body Fat 15.8 %
Chest 38.5
Waist 34.25
Belly 34.25
Hips 37.25

7th January 2013

Weight 175.4 lbs
Body Fat 16 %
Chest 38.5
Waist 34.25
Belly 34.25
Hips 37.25

Ouch! OUCH!! From 173lbs to 175.4lbs. That hurts.

Here’s the last week in review:

1st JanNew Year’s Day so of course there was a family meal during which I ate a big plate of food and  had a glass of fizzy wine.

I’ve pretty much avoided alcohol throughout the whole process but this is just one of those occasions when it feels right to go for it.

It’s not the calorie content of the alcohol that worries me. It’s more that alcohol affects the ability of the body to use fat. I’ve read that the body’s ability to metabolise fat after the consumption of alcohol can be decreased by somewhere in the range of 70%. American Journal of Clinical Nutrition.

The 1st was also the day I started my latest physical challenge. I wanted something new after recently finishing my second 10,000 push-up challenge so I started a 365×365 challenge. I’ll write more about it soon, but basically I’ll be doing 365 reps of various body-weight exercises every day for the entire year.

On 3rd Jan we had a family birthday. I was pretty good with my eating but it was probably closer to maintenance than deficit. I had my cake and I ate it too. No regrets.

On the 4th I woke up with a trapped nerve in my back. I started out by getting in 100 push-ups thinking I’d be able to dislodge it.

Big mistake! I made it worse and caused an issue with the intercostal muscles.

I had to hit the pain killers and anti-inflammatory gel for the next 2 days. Although I was good on the diet and the exercise, my weight just kept going up.

<pure speculation>I’ve read bits and pieces about the effects of pain killers on fat loss and whilst I have yet to find conclusive evidence there’s some thought that pain killers impede fat burning if only through the extra work the liver has to do.</pure speculation>

However: Fluid retention is a common side effect of taking ibuprofen.
Fluid retention symptoms may include body aches, joint stiffness and unexplained, rapid weight gain.

And just to take this to a real low point… I’ve been bunged up. Less serious side effects of ibuprofen may include: constipation

Today, 7th Jan, I went to a run. It’s the first time I’ve run for about three months. I did a mile and a half and felt strong and full of energy, but boy did it hurt my back! It looks like I haven’t fully recovered from my rib muscle injury. Breathing was tricky and painful to the point that it made me laugh…. which made it hurt more. :-)

What a week!

Not an ideal start but it’s easy to see why so many people quit their weight loss goals when they stick to their diet and STILL see the number on the scale go up. Worse still, I feel bad for those who decide to cut back even more drastically on the calories believing this to be the problem.

I’ve been here before and I’m confident it will work out just fine in the end.

I’m just going to hang in there and see what happens.

I hope your own weight loss goals are going well :-)

Tue 8th January 2013

Weight 174.5 lbs
Body Fat 15.8 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Wed 9th January 2013

Weight 173.6 lbs
Body Fat 15.6 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Thu 10th January 2013

Weight 172.6 lbs
Body Fat 15.8 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Fri 11th January 2013

Weight 171.6 lbs
Body Fat 15.5 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Sat 12th January 2013

Weight 174.6 lbs
Body Fat 15.9 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Sun 13th January 2013

Weight 174.3 lbs
Body Fat 15.8 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Mon 14th January 2013

Weight 173.4 lbs
Body Fat 15.6 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Tue 15th January 2013

Weight 173.0 lbs
Body Fat 15.4 %
Chest 38.25
Waist 34.25
Belly 34.25
Hips 37.25

Wed 16th January 2013

Weight 171.6 lbs
Body Fat 15.0 %
Chest 38.0
Waist 34.25
Belly 34.25
Hips 37.0

Thu 17th January 2013

Weight 171.4 lbs
Body Fat 14.9 %
Chest 38.0
Waist 34.25
Belly 34.25
Hips 37.0

Fri 18th January 2013

Weight 171 lbs
Body Fat 14.8 %
Chest 38.0
Waist 34.25
Belly 34.25
Hips 37.0

Sat 19th January 2013

Weight 174.2 lbs
Body Fat 15.8 %
Chest 38.0
Waist 34.25
Belly 34.25
Hips 37.0

Sun 20th January 2013

Weight 173.1 lbs
Body Fat 15.4 %
Chest 38.0
Waist 34.25
Belly 34.25
Hips 37.0

Mon 21st January 2013

Weight 172 lbs
Body Fat 15.4 %
Chest 38.0
Waist 34.25
Belly 34.25
Hips 37.0

Tue 22nd January 2013

Weight 171.2 lbs
Body Fat 14.8 %
Chest 37.75
Waist 34.25
Belly 34.25
Hips 37.0

Wed 23rd January 2013

Weight 170.4 lbs
Body Fat 14.7 %
Chest 37.75
Waist 34.25
Belly 34.25
Hips 37.0

Thu 24th January 2013

Weight 170.4 lbs
Body Fat 14.8 %
Chest 37.75
Waist 34.25
Belly 34.25
Hips 37.0

Fri 25th January 2013

Weight 170 lbs
Body Fat 14.7 %
Chest 37.75
Waist 34.25
Belly 34.25
Hips 37.0

20th February UPDATE:

There seems to be something about 170lbs. I get there and then somehow lose it.

I haven’t stopped but I have stalled. I’ve written more about it here… one meal diet doesn’t work..

I’ve been back on it for a few days and I’ll start posting some updates as soon as I see some decent progress.

-

{ 3 comments… read them below or add one }

Midlife Singlemum January 3, 2013 at 7:17 am

I’m following. Good luck.

Reply

David January 3, 2013 at 8:58 am

Thanks. I hope we’ll both do well this year.

Reply

TonittaM January 9, 2013 at 6:14 am

Nice post, I wanted to wish you “good luck”, but I thought that luck has nothing to do with it. I think that knowing that you do the right thing and having a goal is half of the way. So just do it, I am sure You will.
About the milk – I have read that when you want to lose fat, you should eat fat, but “real” ones ( better, without preservatives and stuff), like in milk, butter and so on. I have an acquaintance, that finished her dinner with “sandwich”, made by butter and cheese (no bread) or butter and walnuts. I am thinking of trying it, but first I want to see some results :)
Have a great day!

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