The SixPack Project

After I successfully cut my waist from around 42.5 inches to 35 inches, I wondered if it would make sense to take this a bit further and push it all the way to having a well-defined torso – commonly known as a six-pack.

In the past year, I’ve dropped a fair bit of weight and a pretty serious amount of body fat, and I think that with a little more self-control, I’ll be able to drop the rest too. So here are the mission parameters:

Objective: Six Pack Abs

Deadline: 4 Calendar Months, July 25, 2012

Key Performance Indicators: Visual Data (obviously), body fat percentage <10%.

Metrics: Daily body fat readings and 5-day moving average.

How am I going to accomplish this?

1) Diet:

I have realised that diet is going to be 90% of this. I will be cutting all empty calories like fast food, desserts, alcohol, etc, until I come down to the body-fat levels required for this to happen. I will be sticking to mainly natural and unprocessed foods like fruits and vegetables for calories and nutrients. My protein requirements will come from eggs, fish, and cheese. I have found plain yoghurt to be a very healthy way to feel full without consuming too many calories. I’ll be sticking with my favourite – Nestle A+ available here in India.

2) Exercise:

Not being a fan of the health-club culture, I am going to be using a combination of Kettlebells and bodyweight exercises to get a workout. This gives me the ability to mix and match components of workouts. The only equipment I have is a canvas punching bag, 8Kg and 16Kg kettlebells, and a pull-up rack.

My most important tool here is my Gymboss interval timer. I use it to time intervals on my kettlebell workouts and also the ’rounds’ for my boxing workout.

I’ll soon be sharing my data logs in another post on here.

My diet is loosely based on ‘Turbocharged’ by Dian and Tom Greisel http://turbocharged.us.com/

Gymboss interval timers are an awesome workout tool, and can be bought online from http://www.gymboss.com/. Shipping is very fast, even to a country like India. I have bought several of these without any issues. Because of the loud alarm, they’re great help in the kitchen, and often remind me of something that I’ve left on the fire!

Advertisements