Chopping day

Hey guys! Day off at work today. Went to the supermarket bought shitloads of vegetables again and spent a good hour chopping them and organizing in containers. Had some tofu and tuna for dinner today. Already lost 3cm on my waist. When I started was on 93cm, checked today and was around 89,5cm. On the scale only lost 100grams. I'm cutting down my portions now, cuz I was going through a lot of vegetables during the week.
Last night had my first test against my no alcohol for 8 months promess. Had a birthday party of a work colleague. But I made it through, even though I had 3 slices of chocolate cake hehe.

Explosive 9 min Home workout

How u doing guys? Today Ive done my workout in the evening cuz I had to take my car to the garage to get it fix. As the title says I did the Explosive 9 min home workout from Insane Home Fat Loss You Tube channel. I did alright, had to take a quick rest during the push-ups but in general it went okay. Felling much better since I begin my diet. Havent lost my weight yet, but 2cm of my belly is gone. Been eating a lot of protein so I might have gained some muscle. I still trying to get my portions right, I am cooking too much veggies but I guess that doesnt matter much since they are really low in calories. The good thing with all this fibre Im eating I am never hungry. My main meals are at 12:30 and 5pm. Been eating a lot of almonds and walnut in between and oat meal with cinnamon and dried raisins for breakfast. I am trying not to drop too much weight too fast, I want my body to slowly adapt and my metabolism to slowly speed up as well. Thats is it for today. Please dont be shy and leave a comment with suggestion, critics, appraisals, compliments or whatever. And remember, always wear sunscreen! Raf

Day 10

Hey Guys! How are you all going? Day 10 over here. I have started to notice some changes, I am feeling less tired and much more awake. On Saturday I went to the supermarket and bought some vegetables I didnt even know it exist, bought silver beet, French beans, refried "El Paso" beans and mexican beans, spring onions, some dried basil . As you can see in the photo I chopped everything I put on plastic containers. The kitchen here at the hostel get really busy during dinner time, so I tried to leave ready as much as I could. I am coming back from work around 5pm, then I go straight to the kitchen to avoid the "rush hour". I am actually really enjoying the meal I am cooking, much more than I expect, havent had a beer in 2 weeks and McDonalds in 2. Really proud of myself! Please leave some comment below so I know someone is reading the blog!

Stay safe kids!

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Day 6

Hey guys! No exciting news so far. Just had a vegetarian dinner tonight with some zucchini, carrots, broccoli, onion, pumpkin, refried beans and chick peas. It was surprisingly good, added a pinch of oregano and cinnamon for taste. The workouts have been a bit hard, had to take some breaks in between but I'm getting there.

My lunch

Hey guys! Just showing what a had for luch, chicken breast, avocado, feta cheese with some steamed veggies done in the microwave.

Grocery Shopping

Hey guys! Im starting to settle down here in Karratha, went to the supermarket to stock up food for my diet. I spent just under 100 dollars (Australia) and on my list was: - brown rice - brocolli - Brussel sprouts - carrots - Butternut pumpkin - garlic - bananas - apples - Oat meal - milk - dried raisins - Cinnamon - Honey - Feta cheese - canned tuna - chicken breast - lite salt - mix peppers - microwave steamer - plastic pot (to take lunch to work) - knife with a sharpener scabbard My breakfast will be at 6am with oat meal sprinkled with dried raisins and cinnamon. snack at 10am, lunch at 12:30, another snack at 3pm, dinner at 5:30pm and one final snack at 8pm to finish the day. Thats it for today, next post coming soon! And remember kids, stay in school!

So it begins

Hey guys! First day of my training and diet. Woke up at five prepared some oat meal in the microwave, sprinkle with some dried raisins and cinnamon to add some taste. But before enjoying my lovely breakfast I downed a pint of water.
I decided to kick off my exercise with the 10 min belly fat blasters workout found on the six pack shortcut YouTube channel. The work out consisted of:

10 rep of side burpees
10 rep of leg raisers
20 rep of 180 jumps
10 min of workout total

Pretty intense, had to stop a few times to catch my breath but I gave my best. Counting with warm up it took me 13:35 min.

Keep tuned guys cuz there's a lot more post coming soon!

Stay safe kids!

Before and after.

Hey guys! On day 2 of my journey. I am posting this pic of a "before and after" picture I've taken in 2005, first one in from February and the second taken in September. This is just for you to get an idea of the transformations I used to go through. After that year I moved to Portugal where I worked in a Italian restaurant for a whole year, which means I was fed pasta for 12 months, lunch and dinner. I was pretty out of shape when I returned to Brazil where I did all over again.

Later I am posting a picture of my lunch today! stay tune!

so it begins....

Hello everyone! Allow me to introduce myself. My name is Rafael, I’m a 27 year old “boy” from Brazil. I have decided to create this blog so you guys can join me in what I like to call experiment and hopefully it will serve as inspiration to some, that if I succeed of course. None of the less I would like to document my journey, which could be useful as a “what to do” and/or” what not to do” to lose weight. I have never been a fat guy, far from it, but I also never been fully satisfied with my body. I’ve been through some radical transformations, actually every time I joined the gym I would shave off around 10kg in the first months. When I was 16 I weight 76kg (around 158 pounds) and probably 1.73m tall (5.7f) far from being in shape or skinny. I decided to join the gym and start a diet that I had seen in one of these women’s magazine. In less than 3 months I had lost 12kg, members of my family wouldn’t even recognize me. During that time I started studying how the human body works and how we metabolize food. I remember grabbing one of those old dusty encyclopaedia from my bookshelf and reading about calories, carbohydrate, fat and protein. I learned how to read the Nutritional facts on the packages, but never been too crazy about counting calories. Since then it has been a constant battle for me to keep up my shape. I have very bad eating habits, I’m a hardcore chocoholic and my eyes are definitely bigger than my stomach, I am the kind of guy that give a real meaning to the expression “all you can eat” in a restaurant. I eat when there is nothing better to do, I eat out of boredom, as a form of past time. In 2005 was working out 4 hours a day, 2 in the morning consisting of 30 min of jumping rope, 30 min on the treadmill, 30 min of the bike and the other 30 min for some crunches and stretching. In the afternoon I would dedicate my time to weight lifting. Yes, I working out a lot, but I was also sleeping 10 to 11 hour a day. All that while going to Uni and working (as a freelancer at home). In the end of this post you will see a before and after photo from February to September. Even though I trained as hard as I could it always seemed that I reached a plateau, and at that point I would have ran out of motivation or would move to another country. For the last 7 years I haven’t spent more than a year in one place, and the last year no more than 2 months in a single city (I am currently backpacking through Australia). Now after coming across a thousand times with the Six Pack Shortcut ads everywhere on the internet I decided to give it go and watch their videos. It showed me a lot that I didn’t know, and if everything they say is true we will see here in this blog. Everything they explain on their You Tube channel seems to make perfect sense. I will dedicate at least half an hour of my day for the exercises shown on their videos and control my diet rigorously. I will quit drink any alcohol whilst working on the program. My chocolate intake will be turned down to a minimum (maybe 1 kit kat a week haha). I will plan my meals in intervals of 2 or 3 hours depending on my work schedule. Unfortunately hundreds of chickens and tunas will have to sacrifice their life for this experiment. I will include as many types of vegetables possible in my diet and all the fruits that the Australian soil can supply. I will also post pictures of my meals on regular basis so you guys can follow what I am eating. A minimum of 6 hours of sleep I will be done every night. Since I am spending the next 8 months in a city in the middle of nowhere I will not be going out on weekends so my sleep patterns will remain consistent. I hope you all be with me throughout this journey. I know it is not going to be easy and if it was it wouldn’t be fun to have a six pack. No pain, no gain right?