woensdag 3 juli 2013

Easy sixpack

How to get a sixpack the easy way?
Cut down your daily intake of fat.
Eat little carbs.
Eat fat-free proteins to avoid loss of muscle.
Excercise: abs training 3 to 6 days per week.
Have patience.
Your sixpack will show up (some day).

If this doesn't work for you: buy a sixpack and have a beer

woensdag 29 mei 2013


I'm happy with the progression. 6 months to go!

Week 9

Six weeks since the last photo update, nothing obvious has changed. Weight-wise I have not lost anything, primarily because my eating habits have not changed much. I did however change my sleeping pattern, and I have increased the amount of gym and running training.

dinsdag 16 april 2013

Week 3

I've been on leave this week, which means lots of time to sleep, cook, eat healthy things and go to the gym. As a results, progress was good this week: 83.3kg and pain free after yesterday's 9K run on the treadmill.

zondag 14 april 2013

Making your own energy bars

Making your own energy bars is a good idea, for at least the following 3 reasons: It's cheaper than buying them from the shop, it's a fun and painless cooking experience, and you have a better appreciation for how much sugar and fat is in an energy bar.

The recipe below, which makes about 25 bars, is my hybrid invention with ideas borrowed from a handful of recipes I found online. You can essentially throw in any nuts, dried fruits, chocolate, oats, cereals and muesli you like, in any proportions you think will taste good. The only thing to keep in mind is to make enough "glue" to keep the bars together.

Here's what I glued together:

200g roasted mixed nuts, crushed with blender or knife
100g Special K, crushed
75g raisins, ideally chopped into smaller pieces (whole raisins blow up in the over)
50g sweetened, dried cranberries
100g oats
100g dark chocolate, crushed into small blocks (I crushed pellets into smaller bits)

100g date bar (that's dried dates sold as a square block for cooking purposes)
1 banana (2 would have worked too)
60g (1 heaped table spoon) peanut butter (More works too if you want a stronger peanut butter taste)
120g liquid honey (a bit less possibly if you use more dates, bananas or peanut butter)

After having mixed the glue with the solid ingredients, you can spray an oven dish with some olive oil and spread the energy bar mixture over the dish. It is very important that you push it tightly as if you were making a tar road, otherwise your bars will fall apart.

Lastly, bake the dish for 10 minutes at 160 degrees celsius, and another 10 minutes at 120 degrees. A few minutes after you've taken the dish out, you can cut it into individual bars. I got 27 bars out of my mixture.