Hey there. Have you ever heard me rant about how I used to have an 8 pack in High School? Well, I did. And I didn’t get it from taking a pill, buying a piece of miracle abdominal work out equipment as seen on TV, or even getting my stomach stapled.
I did it through hard work, tons of time, and a heavy case of boredom. Now that I’m retired from work as you know it, I figured I would stop ranting about how ripped I used to be, and just have a go at getting back that same tasty rack of beauty that I used to have 9 years ago.
As all of you know, I just got back from traveling for 505 day in a row. On the road, I didn’t have much chance to maintain a proper diet, consistent exercise regiment, or a gym to sculpt my guns.
Now that I’m back home, with oodles of time, I just don’t have an excuse. But before we get into my secrets, let us explore with a bit more detail how I got to my original 8 pack of greatness.
It all started in the summer going into senior year of High School. I had tons of friends, a cell phone, and even a 1991 Volvo as my first car. Times were great; I played volleyball at the beach with my buddies almost every day. I had a great tan, marginal aptitude of the sport of volleyball, and gorgeous flowing hair, naturally kissed by the sun that I worshiped on a daily basis. I ate at El Pollo Loco every day for lunch, eating a 2,000 calorie Chicken Cesar Burrito, 500 calorie large Coke, and 3-4 300 calorie Churros (the best meal ever). All in all, I consumed about 50% more calories in that single meal than a person of my age should consume in an entire day. God I was happy.
And then I saw a picture of one of my best buddies of the time Dave and Me. It appeared that I had something resembling a spare tire around my waist, only it was the same exact color as my skin. “What’s that?” I thought. “Wait a minute, am I fat?” Until that moment, I was completely unconscious of my body shape. I couldn’t help but notice that my torso looked like it was flipped upside down compared to my lifeguard buddy standing next to me in the picture. My chest was inverted and my arms were chicken thin. But I was tan, sporting an indelible smile, and rocking hair that would soon inspire Justin Beiber to change his look and make his first million.
I was the only one of my friends at the time to have a movie star white smile due to a gray tooth that I sustained after I was hit in the face with a baseball bat as a child (it’s not as bad as it sounds) and the nerve of one of my front teeth died. I couldn’t walk around with a gray tooth, so I bleached it (this was easily 5 years before the proliferation of low cost, over the counter, whitening strips). Once I got rid of the gray, I realized that I had one white tooth while the rest remained yellow. That wasn’t going to fly either, so I popped in some bleach into my custom molding and took care of the rest of the bunch.
Enough of being satisfied with my image; let’s get back to feeling fat. As the August Sun sang its song to end summer, I would eventually say goodbye to my best of friends who would make their way to the colleges that they were accepted to. You see, I was a year and grade younger than the crowd I hung out with, so when I entered my senior year, I had virtually no good friends. I was left with a zero period class schedule (when you go to your first class early every day, so that you can get out by lunch), the absence of class pressure (since I knew I was going to a community college the following year to save money and sort out what I wanted to be in life), and no real friend base to speak of. What would I do with my time? More immediately, what would I do with my lunch? I didn’t really have anyone to go to lunch with, and at that age, I sure as hell wasn’t eating alone.
I got in contact with someone who would be my mentor (who remains unnamed out of respect for his current situation). He was a swimmer who was very popular around school. To tell you the truth, I can’t remember how exactly we started hanging out, but it had to do with him inviting me to the gym. He needed someone to spot him during his bench press and in exchange, he showed me how to lift weights.
Patiently and diligently, he showed me nearly every exercise I use today. We both had a zero period class schedule, so we both worked out every day at lunch. I remember spending two and a half hours every day, doing everything you could imagine in a gym and never getting bored or fatigued. I was so enthralled in something that could show personal achievement nearly every time. I got a little stronger, bit by bit, week by week. The only competition was with myself, my favorite and only accepted form of competition. Being an introvert (by definition of being motivated my internal sources) I always took team sports as an absolute chore. I saw right through the coach’s feeble leadership skills and I saw how pathetic it was when he yelled at a bunch of children for doing something still better than his fat ass could ever dream of. I saw the irony, and as soon as I had a say in the matter, I vowed to never set foot on a team sporting field again, unless it was to hurl a hotdog at some dumb monkey who couldn’t catch balls anywhere outside of on his precious little chin. (Yes, I am telling you that all baseball players are homosexual, especially Manny Ramirez. Not that there’s anything wrong with that).
Sure working out took a solid 2.5 hours of my afternoon up, but what was I supposed to do after that? Well, I began cooking for myself after I got back. Then, since I was so bored at night, I’d drive back over to the gym at and run on the treadmill for 30-45 minutes.
It’s not like I didn’t have any friends at all, it’s just that I didn’t have any friends that I wanted to spend my whole day with. Sure I chatted with kids while I was walking through the halls during the breaks in my classes, but I wasn’t up to too much at night most of the time. But since I was working out with one of the popular kids, everyone knew I was working out. I jokingly made an AIM screen name AlexGotHuge before my body ever really started to change shape. I shared it with all of my acquaintance level friends so when my body actually began to noticeably change, they went nuts. It was the most fun joke to use on a daily basis. Guys would ask to see the little bumps on my arms every day or so. They thought it was so cute, especially because I was such a little pip squeak until that year.
In the summer going into my junior year of High School, I weighed a measly 135 lbs standing 5 foot 11 inches tall. I was a stack of beans. Just one year later, when I was super tan, happy, and the proud new owner of a matching set of love handles, I weighed 165 lbs at only a quarter inch taller. It was all around my waist. I remember working out as a hobby and time filler and I wasn’t too obsessed with the change in my body. But I do remember things starting to turn around after three hard months of work. This is where my body started to get puffy. I was noticeably bigger, my shoulders were wider, and I was feeling the surge of testosterone for the first time. People thought it was hilarious and I played up the part, attempting to flip cars in the parking lot, sometimes with my shirt off for laughs. Just flexing and screaming like I was some 300 pound monster.
I remember that by month six, my mentor had switched schedules for swim team reasons and I was left to work out alone. I was going to the gym twice a day, eating very healthy at home, and doing 2,000 crunches a day. It was in month six where I looked at myself in the mirror and realized that I looked nothing like the person I was half a year ago. My body showed zero resemblance to the imploded chest, scrawny arms, and spare tire stomach. I was cut. I remember wondering why everyone referred to it as a six pack of abs when I so clearly had an 8 pack. I walked into the gym and did 15 minutes of crunches (which equated to 500 reps) and did another 15 minutes before I walked out. I did this twice a day which easily made up my 2,000 crunches. I was 145 pounds of pure muscle.
By the following summer, I had amassed an entirely new set of friends. Solid friends that I actually wanted to spend a ton of my time with. I distinctly remember beginning to skip sessions at the gym to hang out. I remember beginning to eat out with my new friends as well. I remember some of them asking me how I got my abs and replying with “Just don’t have any friends. It’s that easy.” I coasted that summer and hardly worked out at all and by the end of it I was up to 155 lbs and a number of people told me that I looked much better with the extra ten pounds. I made me look like a man, they said and not some wiry boy. My abs were mostly gone, but my friends were back and I distinctly remember favoring the trade. I was bulkier. I began to work out again when I entered community college after my new found friends had once again, mostly gone off to college. But I still maintained a few really good ones who prevented me from getting bored enough to get back down to 145.
Fast forward a bunch of years, I’ve graduated from a 4 year university after transferring in as a junior. I was working at an Internet Marketing Agency for about 50-60 hours a week, but still made time to get to the gym about 3 times a week. This compared to the 12-14 times a week I was going when I was 17 years old is pretty sad. Also, I was so tired from my cripplingly stressful day at the office that I was trying to get in and out of the gym in 40 minutes or less. I was doing it as a chore. I wasn’t really motivated, but my job paid for the perk so I figured I’d use it.
The real kicker was I made enough money and had such little time, that I ate out every meal of my life, in the two years after college, during my professional career. I figured, my car was paid off, my rent was cheap, and I didn’t dink like the rest of my friends, so eating out was one of the few things I could enjoy my money with on a daily basis. You see, this lead to a scary situation when I no longer fit into any of my suit pants. I was “filling in” as they say. I was a solid 190 lbs before I left on my trip around the world. I even brought a pair of fat jeans with me incase my growth continued during my journey.
Though I never weighed myself during my 505 days abroad, I could tell my weight flocculated quite a bit based on how tight or loose my board shorts fit. I remember that I was skinniest when I was in Japan. I attribute this to my delectable diet of small bites of raw fish and orange juice. My policy during my trip was, if there was something delicious, to eat it like I may never get a chance to eat it again (which is actually pretty accurate.) I didn’t eat a lot just for the sake of eating though. As a matter of fact, I learned about the difference between eating because I was bored and true hunger. I learned that I could easily skip an entire day of eating if it was necessary, though I wouldn’t recommend it. I also learned first hand, that most of rest of the world doesn’t eat much compared to us. Not by a long shot!
Wow, I wasn’t really planning on this to be as long as it has become, but what the hell.
Now that you have an extensive background of my physical fitness, I can tell you what I am doing to re-achieve my beloved 8 pack. I have devised a proprietary process, patented to potentially plaster pussy popping abs directly where your round keg currently lies.
If you care to follow along in this journey, I suggest you first kiss your loved ones goodbye, go into early retirement, or possibly both. The moral of this long winded, untold story is that the only way to get a real change in your life is to really change your life. That is to say, if you want to look completely different, you have to completely change your lifestyle. There is no easy rout. There is no cheating, only effort. And if you don’t appreciate the intrinsic value of effort, then you’re never going to look like Brad Pit circa Fight Club.
Stage One!
Get to the gym and lift those weights. Get in and go often. Go 6 days a week. Choose a time of day and make it routine. I have chosen 10am-12pm; this way I slip in just between the morning rush and lunch rush of people. Try doing crunches 3 days a week along with lifting weights 6 days a week. Be patient in the process. Remember, it took me 6 hard months to look like a completely different person. Don’t even consider weighing yourself for the first three months. This is a new life you have adopted and God willing, it’s here to stay. If you need to get into shape for an up and coming event, it had better be at least a half year away. It isn’t? Don’t worry, next year you’ll be jacked.
Just remember, there isn’t a miracle for this and the sooner you accept that, the sooner you’ll make some progress. I know I just said it, but I have to remind you, expect measurable progress no sooner than after 90 grueling days of effort. Besides, after 90 days, you’ll be so used to this new adopted lifestyle, you won’t even worry much about the progress. That or you will have quit/cheated dozens of times.
I don’t have a specific amount of time prescribed for this stage, but if you have lifted weights before in the past then this won’t be too daunting of a habit for you to master. If this is your first attempt, then take no less than 6 weeks. If you are an old pro, go ahead and jump to stage two after three weeks. And remember, the reason that we are doing this in stages is so that you don’t get overwhelmed and burn out. If you went directly to stage 5 you would certainly burn out in a few weeks. This is a Kaizan (the Japanese word for incremental improvement) approach to abs.
How much and often should you be lifting? Well, take it easy champ for the first three weeks. If you don’t, you will actually do more damage than good. Don’t lift as much as you possibly can, unless you don’t feel like walking for the following week. Just get in the habit of consistently lifting weights, 3 sets of ten in three different exercises per muscle group (90 reps per muscle group in a single day)
Before we go on, one might be wondering why the hell we are focusing on working out if all we are after is abs. Why aren’t we starving ourselves, only eating when it’s non fat and low cal? In good time, but first we must understand why we lift weights. When you lift weights, you break down the muscle in about an hour or so, but your body spends the next 23 hours rebuilding muscles and takes extra calories in the process. When you run for a half an hour, you burn calories at a much more intense rate, but only for 30 minutes. The next 23.5 hours are not spent doing anything special. As soon as you stop running, you stop burning extra calories. The more muscle you have, the more calories you burn for those 23 hours. The more calories you burn, the thinner your layer of body fat is, thus letting your abs show through. As much as we might love to believe, there is no such thing as burning specific sections of body fat. Are we clear? Let’s move on.
Stage Two!
Apply Stage One logic with perfect eating. Most people find this stage to be the most challenging because we are such social eaters. I didn’t say this shit was a cake walk. The diet that compliments stage one is a high protein diet. You are also going to be eating 5 to 6 small meals per day. The human liver can only process 20-30 grams of protein per 2 hours so don’t bother eating some monster steak and the morning and calling it a day. Once again, this takes a huge commitment. This also isn’t the Atkins diet that calls for zero carbs and tons of fatty meat. I want you to eat 20 grams of protein, 5-6 times a day, drink 10 glasses of water, and stuff yourself with plenty of fruits and vegetables.
What do the small and frequent meals do? They spread out the time your body has to digest its food. This gives the body less incentive to store calories in fat as well because it is being consistently nourished. This also gives the liver a chance to process the protein more effectively. The more muscle, the more fat burning. The longer the digestion process the more effective the metabolism.
Sure you can throw some breads and pastas in there form time to time, but make it a few times per week splurge, rather a once a day splurge. What exactly am I eating in phase two? I start my day with a protein shake, ride my bike to the gym, ride back, and have another protein shake. Two hours later, I eat a piece of fish or chicken accompanied with a bunch of fruit. A few hours later, I have some beef jerky and a glass of milk along with some more fruit. Then we are at about dinner time where I eat a meat or fish, a salad & vegtables, and some more, you guessed it, fruit. Two to three hours after that, I have a big glass of soy milk. Yes, this stage is next to impossible if you don’t eat the majority of your meals at home. But this whole thing isn’t realistic anyways.
Whilst in stage two, now lift them weights like it’s your fucking job. Don’t cheat, but if you re easily getting to the end each set of ten, then you aren’t pushing yourself hard enough. Also its time to get serious about these abs. You are going to commit 30 minutes of your day to crunches. Make it when you first walk into the gym. Before anything else gets done, crunch for 30. At this point you will experience a huge increase in strength and size. With this perfect eating, your muscles are going to regenerate at optimal rates. You probably won’t see any abs yet, but don’t worry, stage three is just around the corner.
Stage Three!
This is the stage that I have just entered into after working at this for a solid two months. I am now accustomed to eating at home and laugh at my friends (that’s right, this time I have friends) when they order that milkshake at diner (that I only come along for the conversation because I have “Just eaten” before they come to pick me up).
To be honest, if you can make it through stage 2, stage three is a breeze. By now you are so committed to a different lifestyle, that the 30-40 minutes of running won’t really seem like much. Yes, once more, you are going to apply the wisdom of stages one and two in addition to stage three. Now you are going to tell your metabolism that it’s time to kick this shit into high gear because every day you are going to need some intense caloric burning power. Don’t be surprised to get a little weaker in the amount of weight you can lift; that’s all part of the plan. If you run for 6 days a week, 30-40 minutes, for an entire month, it will be the same as not eating one day a week. Think of how fast the pounds are going to shed now.
Keep working out every day, keep eating perfectly, and run your little ass off too and it will be no time until you start seeing little shadowy figures when looking at yourself in overheard light. Keep pushing, ignore your fat friends, and stop saving coins to do the laundry because soon you’ll be using your washer board abs to clean all of your clothes.
Stage Four!
Just one more thing on top of the first three stages, I want to see you do another thirty minutes of crunches before you go to sleep. Don’t worry after all the pain and sacrifice you’ve gone through in stages one two and three, the extra 30 minutes won’t seem like much. Oh and don’t forget to take one last protein shake before you turn in for the night.
Stage five!!!!!
Can you smell your abs yet? I can. And if it’s been a whole six months and you still don’t have a rock hard situation/cornucopia of abs, then you are left with chewing ice in a dark room and cutting yourself. That’s right, stop eating fatty. Just keep doing stages 1-4 at the same pace, but cut out stage two completely. You will either have that beloved 8 pack in one week flat, or you will die. And let’s face it, after all you’ve been through in that last 6 months, you’ll be happy to get some sort of measurable result.
Thankfully in the summer of 2002, I only got to stage 4 before I relapsed into a normal human being. My friends seduced me into those extra 10 pounds of skin to make me look normal and my indelible smile shined once more.
As a fail safe, I’m off to India, in exactly two months so I probably won’t ever even reach stage 4. I am someone who does find intrinsic value in effort and that’s why I am doing this all over again. Ya, sure, call me an Existentialist. But I’ll be sure and be a douche bag and take plenty of pictures just before I leave. I’m already shopping for my Ed Hardy hat and Affliction tank top