It’s my birthday again 🥳 and this time around I am my own superhero 🦸🏿♂️! I put the mask on and transformed into the Black Panther at 31! I’m going to share what I did in my final 6 weeks before stripping down for photos and putting up back bacon for viewing purposes.
5 kms daily. I’d either run this distance (8 mins per kilometer - turtle gang 🐢) or walk it uphill on a treadmill (5 km/h @ 10-15% incline). All that mattered was covering the distance on a daily basis and keeping my body in motion.
100 reps minimum of sit-ups daily. No days off. It's amazing how after a couple weeks of this practice you start see your stomach compartmentalise itself starting with the top shelf 😅. The belly must go was the motivation behind this.
Gym work 🏋🏿♂️
Changed my lifting formula to sets of 15 - 30 repetitions at a time. I’d pick a weight that would allow me to complete a higher number reps per set till it burns 🔥. The only exercise I moved heavy weight on was deadlift (400lbs +), the rest was lightweight with high intensity and short rest periods not exceeding 1 min. I trained everyday without exception, sometimes twice a day.
I adopted an 16:8 intermittent fasting protocol so my first meal was an early lunch at 11 am and last meal was at 7 pm.
5 - 6 liters of fluid a day, which was 50 - 60 mls x my body weight in kilograms. I peed often but generally felt good and ready to go at a moment’s notice . I tried to, and sometimes failed to avoid juice 🥤 but I did try to limit my overall intake. I’d opt for sugar free cokes and sprite where possible. I’d drink alcohol 🥃 but only on weekends where I’d take a multivitamin before bed to prevent a hangover 😵 the next day. You should try it!
I used the free Life app to track my fasting and eating windows and the free nutritionix app to log my food intake, hydration and daily weight. I believe that what gets measured gets improved so I’d track everything and make adjustments where required.
Photo credit 📸 Ryan J Banda 📞 0974-101553
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