2023-10-04 17:00:58
In this original story, we will follow the journey of Koos, a Dutchman who decided to give himself 30 days to obtain beautiful chocolate bars, for the first time in its existence!
Gone are the days of the slightly overweight child who suffered from the sales pitches of others.
From now on, Koos will take charge of his physique (and his life) by sculpting a dream body.
We will see that this challenge to have visible abs in 30 days will show incredible results.
The sources of Koos’ motivation
For Koos, it all started with the fitness channel Stan Browney sur YouTube.
Browney is an influencer, with 2 million subscribers, known for helping “ordinary” people sculpt their appearance through 90 day challenges.
When Koos was 18, he watched a video of Browney and realized that the task ahead of him was proving particularly difficult.
At that time, Koos’s friends said he was chubby and he can no longer stand his own reflection in the mirror.
He, who is unable to step on a scale, decides to contact Browney to help him transform his physique.
Before challenging him to change his body in 90 days, Browney puts Koos on the scale which displays 112.7 kg…
Initially, Koos mainly wanted go below 100 kgimprove your cardio, lose your love handles and feel better.
Two long-time friends decide to accompany him in this 90-day challenge.
For even more motivation, Browney even offers to give all three of them a dream vacation if they manage to complete the challenge.
To support this 90-day fitness plan, he relies on a rigorous schedule, an Apple Watch, protein shakes and a strict diet.
Without going into detail, by the end of the challenge, Koos had significantly toned his body, improved his stamina and now weighs 97.4 kg : bet successful (and vacation won)!
A new goal for Koos: to have visible chocolate bars!
In French, we speak of chocolate bars (“6 packs” in English) when the abdominals are prominent and well muscled.
While Koos followed Browney’s program 1 year agohe now wants to sculpt his abs and completely lose his love handles.
Many comments on YouTube (the internet is cruel) also point out that following its transformation, he still has fat and curves.
However, Koos states that he remains indifferent to these negative remarks and that he mainly wants to do it for himself.
He particularly appreciates bodybuilding, for the control of the body that this practice offers as well as the discipline linked to it.
While Koos visits Browney, the latter challenges him to get rock solid abs in 30 days and Koos quite logically takes up this challenge.
For information, at this stage, Koos weighs 101,8 kg pour 1,95 m.
It measures 131 cm around the shoulders, 110 cm for the torso and 88 cm abdominal circumference.
Browney, who remains quite a playful person, is planning a photo shoot in 30 days to push Koos to surpass himself.
The Koos program to gain abs in 30 days
Koos’ work and studies require him to sit for many hours.
He who declared that he went to the gym 5 to 6 times a week, decided toadd additional activities to burn more calories.
In particular, he does lots of skateboardingmore than 5 hours in one day!
Koos also changes other habits, he opts for balanced meals low in carbohydrates, allows himself 8 hours of sleep and does not miss an opportunity to exercise to burn more and more calories.
The first obstacles
Koos consumes significantly fewer calories with his new diet, he loses weight thanks to his strenuous exercises and enjoys much better cardio.
However, with his demanding pace of life and his efforts, fatigue sets in following a while.
He no longer plays football as well and is seriously lacking in skill and strength.
In order to understand this situation, here is Koos’ daily program during this period to gain abs:
Start of the day at 8:30 a.m. with breakfast (banana and yogurt) before work; Work ends at 4 a.m. and school starts until 7:30 a.m.; Balanced, low-protein dinner; Meet at the gym at 8:30 a.m. for approximately 1 hour 30 minutes of exercises.
During a significant physical transformation, a drop in performance can give the impression of going “backwards” which can impact the determination.
But the mind plays a very important part in physical transformation. Koos is indeed gaining muscle mass and developing better abs, but he feels less enduring and above all much less strong.
However, where this situation would demotivate many people, it is not the case for Koos who has an iron will and does not lose sight of his objective.
Efforts that end up paying off
Koos says that preparing his meals is an essential part of his change, just as much as his exercises in the gym.
It reduces the quantities of oil in his kitchen in order to limit the calories absorbed.
In addition to vegetables and proteins, Koos adds hot sauce to enhance the taste without adding fat.
Koos establishes itself as objective to burn between 800 and 1000 calories during your day.
Furthermore, Koos likes to go to bed with a full stomach, he tries to eat his meals as late in the day as possible and practices intermittent fasting.
Now accustomed to his new rhythm, he no longer feels a drop in form.
After 15 days with this program, Koos weighs 96.5 kg instead of 101.8 kg at the start, i.e. 5.3 kg less.
It must be admitted that his diet with lots of vegetables, only 2500 calories per day and his strenuous efforts are showing encouraging results.
Very happy with his progress and his better-shaped abs, our man got back up to speed to continue the remaining 15 days.
The last week of this 30 day challenge
Keeping in mind that his challenge and the photo shoot that accompanies it are fast approaching, Koos drastically reduces his carbohydrate intake while enormously increasing the amount of water absorbed.
This approach is the perfect opposite of his first week.
Indeed, during this, his consumption of carbohydrates strengthened his muscles while a lower consumption of water allowed him to be “drier”.
Koos is having a fairly difficult week, with declining concentration, significantly less responsiveness to work and difficulty doing his exercises.
At this time, he consumes only 107 grams of carbohydrates and reduces this portion each day!
Nevertheless, he mobilizes his motivation and continues other physical activities to eliminate around 1200 calories per day!
For him, indoor cardio exercises are particularly boring and he prefers to skate or play football with his friends.
During his last 3 days, Koos said his mind was constantly thinking regarding food and his energy was at an all-time low.
Our man even struggles to find the words in the videos he shoots to recount his experience.
The last day of the challenge
For his penultimate day, Koos treats himself to a good meal, without exaggerating.
On the other hand, he does not consume water in order to have dry muscles for the photo shoot, a final difficult test.
Jour 30 !
As Browney asks him how he’s doing, Koos says he focused his attention on what he really wanted, abs of steel.
When he takes off his t-shirt, we see perfectly shaped absvery far from their appearance before these 30 days.
Finally, Koos weighs 92.4 kg on the scale, almost 10 kg less!
It is now 125 cm in shoulder circumference (compared to 131 cm), 105 cm for the torso (compared to 110 cm) and 78 cm in abdominal circumference (compared to 88 cm).
Koos concludes this challenge with a photo session with a professional putting his muscles and his transformation in the spotlight.
The final word
If sustained and adequate efforts help to build strong abs in 30 days, controlling meals, calories and carbohydrates ingested remains mandatory.
Furthermore, Koos’ journey demonstrates how willpower plays a crucial role in surpassing oneself, not giving up and thus having magnificent chocolate bars.
Updated by Quentin on: 04/10/2023
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