52 Weeks to 6-Pack Abs. My Gym setup

[ALK$Disney]

So I need to get ready for our upcoming trip to WDW and Fantasy Eastern in April 2016. I sure don't want to go looking like I do below. I am going to attempt a Vlog of my journey to 6-pack abs in 52 weeks. The last 2.5 years I completely neglected my health and I went from 175lb to 215lb. Now that I just turned 40, it's time to reclaim my health. I made a promise to my DD, so there is no backing out.

I am going to try my hardest to vlog my weekly results, I will record my weekly starting weight, my weekly workout plan, my weekly meal plan, and my general progress for the week. Hopefully I can inspire some Disboarders to join me and make a positive lifestyle change. I am no professional fitness guru, but I have a pretty general idea, because I have been working out off and on for several years. So even though it's going to be through a lot of trial and error, I am going to get there. I have never Vloged before so I am not sure how I will do, but will try my best. I will be uploading videos to YouTube probably on Sunday evenings and posting links here.

Here's to getting ripped in a year.
Wish me luck!

Here I am tipping the scale at 214.6 this morning.

Week 1 Friday April 10- Prep phase.
This week I will be doing a water flush and a 3 day water fast. This is a similar technique used by MMA fighters to cut water weight. Starting today (friday), I will be drinking 2 gallons of water for the first two days, and gradually cutting water intake till Friday. Meals for this week will only consist of Eggs, cruciferous greens, nuts(walnut & almonds), and chicken breast. Sodium intake will be under 2000mg. Water fast will start on Tuesday morning and end Friday morning. Light cardio and abs for 4 days this week. At 5'8 215 (male), I am still able to do some intense cardio, but need to take it a bit easy with the water fast.

Next photo update - May 10

 

[ALK$Disney]

Wow, I never thought I would ever post an embarrassing photo of myself on the Internet, but this will be my motivation to get back in shape.

 

[ALK$Disney]

So I have decided not to do a vlog, just don't have time for it. But I will be updating my monthly progress. I will post monthly photos, what I ate for the month, and my workout.

 

[BuckeyeBama]

Remember, achieving 6 pack abs is more than working out and losing weight. Your body fat percentage has to be very low to get there. When you get close, you really are not that close. The last 10 pounds or so is like drying out a sponge - the weight has to come off everywhere and when it does, everything tightens up. But that last 10 pounds is very hard. I do P90X and run - two workouts per day, 6 days/week - and I do not have 6 pack abs. At 48 years old, I'll leave that to my sons.

Awesome goal! Good luck!

 

[KingofJapan]

Good luck buddy. Word of advice, give yourself a diet break once in a while so you don't go insane. I have been doing crossfit for close to a year and started around 210 lbs. now I am down to 156 lbs (I am 5'11"). I finally have a 6 pack but it was not easy. Get into interval training when you start feeling comfortable.

 

[ALK$Disney]

Remember, achieving 6 pack abs is more than working out and losing weight. Your body fat percentage has to be very low to get there. When you get close, you really are not that close. The last 10 pounds or so is like drying out a sponge - the weight has to come off everywhere and when it does, everything tightens up. But that last 10 pounds is very hard. I do P90X and run - two workouts per day, 6 days/week - and I do not have 6 pack abs. At 48 years old, I'll leave that to my sons.

Awesome goal! Good luck!

Thanks I am starting to realize that at 40 this might be tough. Right now my body fat % is at 32%, so I probably need to get below 12%.

Good luck buddy. Word of advice, give yourself a diet break once in a while so you don't go insane. I have been doing crossfit for close to a year and started around 210 lbs. now I am down to 156 lbs (I am 5'11"). I finally have a 6 pack but it was not easy. Get into interval training when you start feeling comfortable.

Wow! You dropped a ton of weight. Was it all with crossfit?

I know what you mean about the diet, if I ate only clean, I am going to go crazy. So I am doing IIFYM. But it will by 85% clean and 15% on "whatever I like foods". Right now I am starting with steady pace cardio, but will be switching up HIIT every other month for the steady pace.

Thanks to both of you for all the words of encouragement.

 

[KingofJapan]

Thanks I am starting to realize that at 40 this might be tough. Right now my body fat % is at 32%, so I probably need to get below 12%.


Wow! You dropped a ton of weight. Was it all with crossfit?

I know what you mean about the diet, if I ate only clean, I am going to go crazy. So I am doing IIFYM. But it will by 85% clean and 15% on "whatever I like foods". Right now I am starting with steady pace cardio, but will be switching up HIIT every other month for the steady pace.

Thanks to both of you for all the words of encouragement.

Yea mostly crossfit but also strict dieting. I do paleo for 2 months then take a week off. Once I hit 165 I was only losing about 1 lb every other week but was still losing inches. I am down to a 30 waist. The thing with crossfit is that the workouts are so intense that you need to eat but only the good food. I ended up having to only shop at whole foods and switching to only organic.

 

[ALK$Disney]

This is my home gym setup. Not too expensive to setup and very convenient. Have it setup in our detached garage so I don't bother anyone. It cost around $2500 for all the equipment. I guess I could have saved by buying used equipment, but didn't want to chance it. The cost is more than a gym membership, but in my opinion the convenience factor justifies the cost. I don't have to worry about driving anywhere and worry about waiting for people to get off the equipment.

Treadmill for steady cardio.
Fan bike & heavy bag for HIIT cardio.
Squat rack with 300lb free weight.
Dumbbells - some that are set weight and a pair that adjusts up to 200lb.

 

[kirstenb1]

Takes a lot of guts to put that picture up---first step of accountability!! I don't have any advice. I'm 48, and have tried to switch out and try all new workouts and classes this year at the gym. One goal I achieved was working my core all year hard enough to withstand a 2 hr surfing lesson with 3 teenagers during spring break. The hardest part was getting the board out far enough in the water to get a good wave. Your home gym looks great!! Best of luck in your journey!!

 

[ALK$Disney]

Takes a lot of guts to put that picture up---first step of accountability!! I don't have any advice. I'm 48, and have tried to switch out and try all new workouts and classes this year at the gym. One goal I achieved was working my core all year hard enough to withstand a 2 hr surfing lesson with 3 teenagers during spring break. The hardest part was getting the board out far enough in the water to get a good wave. Your home gym looks great!! Best of luck in your journey!!

Thank you and congrats on your achievement . Accountability was exactly the reason I put that embarrassing photo up here. I want to make sure that by next April, I can put my after photo and actually feel proud of my achievement.

Update coming up on May 10.