PlanforFit: Can you introduce yourself?
Mr. Thanakorn: I’m Thanakorn Namrabpohn. You can call me ‘Him’.
PlanforFit: How old are you and what do you do for a living?
Mr. Thanakorn: I’m 38 years old. I have an online business. I work as a translator, an audio book narrator and will soon become a freelance programmer.
PlanforFit: What’s your height and current weight?
Mr. Thanakorn: I’m 173 cm (5.7 ft) tall and weigh 64.5 kg (142.2 lb).
PlanforFit: How did you start doing weight training? How long have you been doing it?
Mr. Thanakorn: I started my weight training when I joined 60 Day Challenge. Actually, I used to train regularly but had stopped for too long. Judging from my body back then (My weight was 87 kg and my waistline was 38 inches), you would think I never exercised. So I will say I have been doing weight training for 7 months now.
PlanforFit: Since the first day you decided to change yourself till now, how has your body changed and how long has it been?
Mr. Thanakorn: I joined 60 Day Challenge #1 on 22 August. At the time, my weight was 87 kg, my waistline was 38 inches and my fat percentage was around 25. After 60 Day Challenge #3 ended, I am now 64.5 kg. My waistline reduced to 29 inches and my fat percentage, 6. I can no longer wear my old clothes because they all are too big. Wearing them, I look like a boy in his pup’s clothes.
PlanforFit: What do you get out of weight training?
Mr. Thanakorn: Let me take the liberty and change the question to ‘what do I get out of taking good care of my overall health?’ I say ‘overall health’ because I watch what I eat, do cardio and weight training, as well as get enough rest.
I get toned body and great health. I can now run at full speed for quite a long period of time and take less time to recover. I have smaller waist and ripped body of my dream. It is something I never thought I would have. I have six packs and will soon get the seven and eight packs. Today, I am more confident and active.
I think I am at the lowest healthy weight. That’s why my coach put me on the reverse diet (more diet consumption and less cardio.) I hope I have more muscle mass because, frankly, I am now way too thin and look like a raisin. lol
PlanforFit: What is your current diet plan?
Mr. Thanakorn: I have 160 gram of carbohydrate (650 gram of steamed rice), 180 gram of protein (780 gram of chicken breast) and 65 gram of fat (4 table spoons of oil) per day. I also drink 4-6 liters of water.
PlanforFit: What is your current workout routine?
Mr. Thanakorn: I do cardio 300 minutes and weight training 4 days per week. My rough weigh training routine is first, work on my back, traps and core. The next day, I do chest, biceps and core. Then, I move to shoulders, triceps and core. On the last day, I do only legs and core.
PlanforFit: Is there anything you want to say to people who are about to start doing weight training or are dishearten? Could you tell us how you keep yourself motivated?
Mr. Thanakorn: Please remember that the ultimate goals of working out are to become healthy sustainably and have a perfect body. What keeps you away from the goals is what you should avoid. Wanting to lose weight, a number of people tend to eat less and do not have enough food. However, the right way to have better health and body is to eat more and eat properly. How much is the ‘proper’ amount and how often do we have to exercise? Today, you can easily find the answers to these questions but what is harder to find is still ‘discipline’ and ‘determination’ to keep going. If you have the know-how and self discipline, you will soon be healthy and toned.