In last week's post I wrote about how 2 weeks of Fuck-It had me losing my fitness and putting on all the fat that I had lost over past year.

Hence I designed this challenge to bring me back to where I was in terms of fitness on this exact day last year and try to go beyond that.

Same day last year (14 Aug 2016)

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The goal is to go from Flabs to Abs in 30 Days

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So how is it going?

Week 1 went pretty awesome I must say! My son helped me on occasions to increase the difficulty levels 😁

• 500 reps challenge completed for 7 days straight. (Check my previous post to find out about the 500 Reps Challenge)
• 6 Egg whites every morning 🐔
• A special South Indian recipe by my mother-in-law called 'Kanji' which is basically all home-made roasted and ground multigrain fibre and protein rich drink which you take with water/milk. This thing is better than any protein shake in my opinion. 💪🏼
• Sticking to fewer carbs and more protein.
• Nuts for in-between snacks (walnuts, almonds)
• More salads for fibre
• Making sure I drink at least 3-4 litres of water every day.

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I wanted to go all in this time around. So on the suggestion of my bro and band's vocalist, I decided to get Body Composition Analysis (BCA) done.

Here are the results:

My takeaways from this analysis:

• Fitness score of 74 is not bad. But I honestly expected more.
• I have 21% body fat. That is, in essence, the tire around my belly! If the abs have to show, this number has to be single digit!
• I have to lose around 4kgs in fat and gain around 2kgs in muscle.

I also met a dietician and kind of have a plan set. I am yet to figure it out in detail. I will probably post this in the next update.

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Exercise plan for next week:

Since gaining muscle is also a priority now, I am going to add weight training into the mix:

• Reduce the 500 reps challenge to 250 reps and use it as a warm-up
• Bench/Chest Press x 6-8 reps x 3 sets
• Single arm dumbbell roll x 8-10 reps x 3 sets
• Clean and Press x 6-8 reps x 2 sets
• Lat Pull Down x 6-8 reps x 3 sets
• Barbell Squats x 8-10 reps x 3 sets
• Deadlift x 8-10 reps x 3 sets
• Bicep curl x 8-10 reps x 3 sets
• Triceps extention x 8-10 reps x 3 sets

The above set of weight training exercises will be on alternate days of the week. And the other days I will be continuing with the 500 reps challenge but will also add more abs exercises in the mix.
There are two youtubers I follow and these two extreme abs exercises always gets me puffing:

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Follow for more updates on my progress. Do you think I can do this?

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♨️ STEEM ON ♨️

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