Archives for April 2010

Exercises for the Six Pack Experiment

April 27, 2010 by Neville

For the Getting A Six Pack Experiment there were two requirements for me to achieve washboard abs:

Lose fat
Gain ab muscle

Losing fat was most important so I could SEE the muscles underneath. No matter how big your ab muscles are, even a small amount of fat covering them will still hide them.

So MyBodyTutor set out an ab exercise routine for me….nothing crazy, and it didn’t require a gym or extra equipment (which is good because I could do them a home if needed).

At first they said I should be doing 10-15 repetitions for each set, but ideal was 20 repetitions….it took me about 1 1/2 weeks to work up to that level.

The first week I would go through the paces, and my abs would literally give out on the 10th or 15th repetition of each exercise. It was nearly impossible to get through the whole thing without hunching over in pain (the good kind of I-Feel-Good-Because-I-Exercised pain).

After doing this nearly every day (I was told to do this routing 4-5 times per week) I started getting “immune” to the exercises and increased my repetitions. Within no time I was doing 20 of each repetition, and 3 of each set…for a total of 180 situp variations per session. My abs would get nice and sore from this (once again, the GOOD kind of sore).

Adam told me my abs should ALWAYS be sore after each session or I’m not working them hard enough.

After a while of doing these diligently (and doing random ab exercises throughout the work day), 20 of each got me tired, but not sore. I thought I’d add weight or more repetitions (which gets a little boring), but Adam told me something that REALLY helped:

Simply hold each one for 2 seconds!

So instead of going up, then down…I’d go up, pause for 2 seconds, go down. THIS KICKED MY ASS!!

It was actually unbelievable what a difference this made. Usually by repetition number 5 or 10 I was hunched over groaning from this extra load….and it didn’t require any extra equipment or much more time.

So what are these magical exercises that transformed the strength of my abs? Let’s take a gander:

Bicycle Situps:

Each set: 20
Number of sets: 3
Instructions:

Pull your opposing elbow and knee together (try to hold it there for a second or two)
Go back down (both elbow and knee)
Repeat with other elbow and knee

Knee Bends:

Each set: 20
Number of sets: 3
Instructions:

Support yourself with your hands behind you
Lift legs and chest towards each other
Stretch back out
Slowly let legs down
*Note* This one is even better if you do it off a bench

Foot Reaches:

Each set: 20
Number of sets: 3
Instructions:

Hold legs up in air (I can’t physically stretch my legs straight up)
With one hand reach up and touch your toe
Pause for a second or two while touching your toe
Go back down
Repeat with other hand

After doing this routine about 5 times per week, I could already feel the size increase of my abs. The top part of my abs (near the bottom of my rib cage) had grown in….and I had previously never even SEEN those muscles before!

These exercises worked great for me and my particular purpose, but if you’re a big ole fatty looking to lose weight, these exercises alone probably won’t work for you becaaaauusseee….(click play to listen):
[audio:because-fat.mp3]

I’m A Freak? I’ll Take That As A Compliment…

April 23, 2010 by Neville

Before starting the Getting A Six-Pack Experiment I wanted some professional advice to get me in shape in one month (sounds impossible). Originally I was going to hire a personal trainer, but Adam (whom I’ve actually never met in person, just through his blog) has a quite successful business called MyBodyTutor which is sort of like a “virtual” personal trainer you can use from anywhere….this was WAY more appealing since I didn’t have to travel to a gym in a far away land every day…and it turned out to be a MUCH better choice.

Here is what Adam has said about the experience working with me so far:

Right off the bat I want you to know one thing: Nev is a freak!

And when I say freak, I mean that in a very endearing way. He is absolutely a freak of nature, an anomaly and most definitely someone who marches to the beat of his own drums.

We all know and love Nev for his crazy experiments that he is brave enough to endure while we get to sit back and watch from the comfort of our own chairs and be entertained. Except this time would be different…

Nev reached out to me, wanting to join MyBodyTutor for an upcoming experiment. Before he’d tell me his goals though, he insisted I work with him – no matter what. So without knowing what the experiment would be, and for the sake of his fascinating experiments, I nervously agreed.

When Nev told me he wanted a six-pack in 30 days I told him he was crazy. But that didn’t stop Nev.

It would take extraordinary effort to achieve extraordinary results in such a short period of time. By definition, it’s impossible to sustain extraordinary effort for more than a few months at a time.

I know why Nev made me agree to work with him first. Because he knows I’m all about realistic, sustainable and healthy diets. If it’s not, you won’t be able to stay consistent.

After all, getting the body you want is about 3 things: Eating right. Exercising. And doing those 2 things consistently. That’s it!

Unfortunately, it’s the consistency part that’s so hard. It’s just too easy to make excuses and procrastinate. It’s even easier to lie to ourselves, and rationalize poor eating and a lack of exercise.

Consistency is hard enough! Consistency with an insane diet/workout is almost impossible.

The diet Nev is following is absolutely extreme. For normal people (like me) I don’t recommend it. His calories are very low; and his physical activity is very high.

In fact, since starting MBT, and having worked with hundreds of people of all ages, sizes and shapes, I haven’t had one client like him. I say this because I can’t stand “lose 10,000 pounds in 10 days” type schemes. They make my skin crawl and I can see how someone who is just checking out NevBlog for the first time might find his results so far unbelievable.

Nev has been able to do this by changing his diet and exercise, and of course, doing that consistently. (Yes, much easier said than done!) If he had asked about fat loss supplements, etc., I wouldn’t have worked with him. But he didn’t.

He’s a great client and is willing to do the hard work in the kitchen and in the gym meal by meal, workout by workout and day by day.

That was very motivating to me, thanks Adam! :-)

Maybe 2 years ago I thought the eating routine I’m on was crazy, but now it just seems normal. The REASON I’m getting “so few calories” is because the stuff I’m eating has very few calories yet still fills me up….I don’t think I could POSSIBLY ingest enough of the healthy foods I eat to get me over 2,000 calories per day.

…for this reason it’s been remarkably easy to lose weight so quickly (Down to 151 lbs from 165 already).

However, like Adam said: CONSISTENCY is the big key here. Eating well for 2 days then going nuts on day 3 won’t really do much. MyBodyTutor was definitely the thing that has kept me consistent. The daily professional feedback on all my meals, letting me know which exercises to do and more importantly, the mental motivation to not eat crap (I didn’t realize how powerful the mental side of that actually is).

Anyways, I’d like to sincerely thank you Adam for your help on this experiment, it has definitely been a success already because of you!

Six Pack Experiment – Day 20 Update

April 21, 2010 by Neville

So just 20 days into this Getting A Six Pack Experiment I’m down about 12 pounds and up in muscle (especially in the abs).

These pictures don’t do it justice, but when flexed the six-pack is definitely coming in nicely…it’s starting to poke its head out!

Not bad for 20 days!

My abs are definitely stronger and harder than they’ve ever been. When I press against them they’re completely solid. The top part of the abs have also developed for the first time, and I’m seeing “new” muscle I’ve previously never seen before!

Pretty cool what just a few simple exercises and STICKING with my healthy eating plan can do in just 3 weeks.

Vodka Salad for Healthy Drinking

April 20, 2010 by Neville

Oh crap, this is a tricky situation….
…My friends are going out tonight and most likely we’ll all be drinking…
…I love doing that…
…it’s tons of fun!…
…but I’ve been eating SO WELL these last few days and I don’t want to blow it!

Those are typical thoughts I had during this Getting A Six-Pack Experiment….what’s worse is I live Downtown now, so 6th Street and literally 200+ bars are all within a two minute walk (or stumble) from here.

To Drink?

or…

Not To Drink?

Well like any normal human being I like to have my cake and eat it too….so I’ve found a pleasing compromise by doing a little research:

BEFORE WHEN I WAS DUMB AND IGNORANT:

….a big night of drinking starting at 10PM and going till 3AM could involve:

Eating a decent sized (but not too big) meal to make sure I don’t get hit by the liquor too quickly.
One Blue Moon beer
A mixed shot from bar with all sorts of sweeteners
One Dos Equis beer
One rum and Coke
One vodka and Red Bull
One vodka and Red Bull
One Irish Car Bomb (Guiness beer + a shot of Bailey’s Irish Cream and quick chug)
One vodka and Red Bull
One Rum and Coke
One Blue Moon beer
After all the drinking naturally most of crave REALLY HEAVY FOOD, and I’m no different. I’ll usually go out for street food and get two giant slices of pizza or a giant bratwurst sausage loaded with sauerkraut and all the condiments.

Now this seems excessive, but over a 5 hour span this is probably LESS than most people drink on a crazy night….technically that’s only 2 drinks per hour which doesn’t seem like much. This would just keep a person in a relatively buzzed but not-overly-drunk state (depending on who you are).

Now let’s do some quick math with this same night:

Eating a decent sized (but not too big) meal to make sure I don’t get hit by the liquor too quickly. (Chips + queso + quesedilla) 800 calories (and I’m being conservative on that one)
One Blue Moon beer (171 calories)
A mixed shot from bar with all sorts of sweeteners (120 calories)
One Dos Equis beer (130 calories)
One rum and Coke (182 calories)
One vodka and Red Bull (177 calories)
One vodka and Red Bull (177 calories)
One Irish Car Bomb (Guinness beer + a shot of Bailey’s Irish Cream and quick chug) (237 calories)
One vodka and Red Bull (177 calories)
One Rum and Coke (182 calories)
One Blue Moon beer (171 calories)
After all the drinking naturally most of crave REALLY HEAVY FOOD, and I’m no different. I’ll usually go out for street food and get two giant slices of pizza or a giant bratwurst sausage loaded with sauerkraut and all the condiments. (I’d say each slice is 400-500 calories…for a VERY CONSERVATIVE total of 850 calories).

Oh…my….god. I don’t even want to do the math because I’m scared.

Calories from drinks: 1,724
Calories from drinking-related foods: 1,650
Total Calories from a night out: 3,374

HOLY…FREAKIN’….CRAP.

That figure doesn’t even include what you ate before that night out, or what fatty-ass foods you’ll eat when you wake up hungry for heavy foods (which alcohol tends to do).

To give you some perspective, a person like me is supposed to eat 2,000 calories per day at MOST unless there’s some insane amount of working out you do.

Currently during this experiment I’m only taking in 800 to 1,300 calories PER DAY….but on a drinking night out I might take in 3,000+ calories in a few hours!!! Is this blowing your mind yet!?!?!

No wonder people get so damn fat from years of drinking! It loads you up with empty calories that DON’T make you full or give you any nutritional value, plus it ALSO makes you hungry for super heavy foods. Double whammy.

NOW THAT I’M EDUCATED AND ENLIGHTENED:

….I’ve found a cure to get rid of all those calories:

Don’t drink. Simple.

….

…….

……….

…………..

HAHAHAHAHA!! Yea right! We’re trying to have our cake and drink it too!

So after my research I’ve come upon the drinks that have the fewest calories:

Unflavored and clear vodka’s, rums, gins etc. If it’s clear and unflavored, it’s in the 90 to 110 calorie range. Each shot is considered (1.5 oz)
Bud Light, Coors Light, Miller Light….anything “Light” has around 110 calories.
Club soda. If you NEED a mixer for that vodka, either get water or club soda….NOT tonic water (it’s the same amount of calories as a soft drink).

Well…those are the lowest calorie things I could find. Anything with flavoring or color in it has other additives that add calories and sugar or other crap. So I decided for this experiment that if I was going to drink, it’d be either straight vodka or rum (possibly with club soda) or “Light” beers.

Ok, so that sounds pretty boring, and like my get a cool plate post, I want to encourage you to make a cool drink!

So I started making these vodka and fruit concoctions I’ve affectionately termed as “Vodka Salad”.

I simply start by taking a fun glass and filling it with 1 shot (1.5 oz) of vodka:

Then I do what seems gross but actually tastes great and tear up a clementine and dump it inside the vodka:

I even squeeze some of the clementine pieces so they leak their juices into the vodka for taste. You can add ice or water as filler. You end up getting a great tasting, low calorie, nutritious, and cool-looking drink!

What’s even more cool is you get “Vodka Candy Pieces” when you eat the fruit!

I add all sorts of things into the drinks when I’m at home, one of my favorite fillers is grapes:

So far these Vodka Salad’s are what I’ve been drinking at home if we have a party. At first people are like, “Ummm, WHAT are you doing?” Then pretty soon they’re saying, “Ummm, can I have some of that fruit…please?” as they pick vodka-infused fruit from my glass like candy.

If you’re going to drink while trying to lose weight, I’d suggest follow these few quick tips:

Compensate for drinking at night by eating very low calorie through the day.
For liquor: Drink clear and unflavored vodka, rum or gin.
For beer: Stick to anything with “Light” in the name.
Skip that late night meal.
Load your drinks with fruit if possible.

Bottoms up!
-Neville

My Jeans Don’t Fit At All

April 16, 2010 by Neville

The jeans I wear all the time don’t stay up, not even close…I need to cinch my belt all the way to keep them from falling.

I’m also at 151 lbs AND have gained muscle. I haven’t weighed 151 lbs since early high school.

Adam, whatever you have me doing in these last 16 days for this experiment has been working big time.

6-Pack Experiment – What I eat for a day

April 13, 2010 by Neville

The Getting A Six Pack Experiment has been in effect for about 2 weeks now, and I have purposely not been posting what I eat everyday for the first two weeks….I wanted to first get some good, solid meals that fill me up, have extraordinarily low calories, provide tons of nutrition…and mainly, leave me feeling energetic.

I didn’t want to post stuff that left me feeling terrible.

The way I’m tracking what I eat is through Adam’s company MyBodyTutor. Not only do I track what I eat, but I get professional feedback on each and every meal.

Now the biggest problem I personally face when reading about “eating well” is I STILL DON’T KNOW WHAT THE FUCK TO EAT!

Why don’t these people just TELL me exactly what to eat for breakfast/lunch/dinner? Oh wait, they do….they tell me to eat THEIR food which they provide you for $399/month. Thanks guys.

Well that’s not sustainable (although it is a FANTASTIC business model though)!

If something DOES tell you what to eat, it says, “Eat a healthy dose of foods with nuts, grains, fruits and vegetables.” Umm….ok….such as???

Anyhow, I figured if people could learn something, it’s just a simple picture documentary of what I eat on a typical day….BEGIN:

11:30 AM:

4 spring rolls made out of:

4 rice wraps
1 tablespoon soy sauce
1 cup spinach
1/2 avocado
1/2 cup cashews
2 clementines

I basically dump and the stuff in a bowl, mix it up, then wrap them in the rice wraps (I’ll do a full tutorial later). They taste amazing and average to about 50 calories a piece…so I get completely full from 200 calories….in comparison a Snickers has 440 calories and doesn’t fill you up.

So many of my friends see me making these, taste them, now THEY make them all the time! It’s an incredibly healthy and tasty meal.

3:50 PM:

1/2 cup of grapes (somewhere around a handful)

5:20 PM:

1 apple
1 handful of raw cashews

6:50 PM:

A salad with:

1/2 cup spinach
1/2 cup strawberries
1/2 cup cashews
1 cup grapes
1 tablespoon soy sauce

(Ok, I admit, that’s the wrong picture, but it’s not that far off).

This is easy stuff to eat, and it tastes great! I barely consumed any calories, I got a TON of nutrition, I felt satisfied and I felt nice and light afterwards.

8:25 PM:

1/2 cup carrots
2 clementines

10:20 PM

1/4 cup almonds
1 clementine

I NEVER feel guilty about snacking on raw fruits and vegetables. Eat your freakin heart out of those. That was the whole day’s worth of food.

Exercise:

-Ran 25 minutes on the elliptical machine (very hard resistance).
-Did all the ab exercises given to me by MBT.
-Went for a quick swim in the pool.
-Did ab exercises throughout the day during breaks.

This is a pretty typical day of eating and exercise (not even that much exercise). This food actually fills me up, and I don’t go around hungry all day. I HAVE learned how to eat less over time, and your body adapts to it just fine. Eating like this took some practice, but now it’s a perfect amount.

Just look at all that stuff, you can’t POSSIBLY feel sluggish after any of those meals!

Back in college I would’ve though this kind of eating was insane, but that’s because I was so used to loading up on really heavy foods every single day.

I’ll do these daily posts a few more days, and try to include the calories too (this day was very low as you can see). One value meal at a McDonald’s will have far more calories than this entire days worth of eating, AND it’ll make you sluggish.

Oops I Did It Again

April 12, 2010 by Neville

I first got an iphone, then I sort of cracked the screen a little, now I completely shattered another screen!

….yet it somehow still works perfectly.

Even though I’ve cracked two…I’ve never used a case or screen protector and I don’t treat it special…so considering the abuse this thing goes through it has held up amazingly well.

How did I break it? It involved running and texting at the same time.

Well, luckily it still works perfectly and screen replacements are only $99!

—————————-

UPDATE: 4-15-2010
I express shipped myself an iPhone 3GS glass and digitizer kit from eBay to replace the screen myself….mistake.

My shattered screen made the whole removal process take a long time, plus I ALSO cracked the LCD screen behind the glass in the process! I had to get it repaired for $120 at a cell repair place (simply replacing the glass in the first place would’ve only cost $89).

The 6-Pack Experiment Response Has Been Awesome

April 7, 2010 by Neville

Wow…I started this six-pack experiment just to see if I could get ripped in a month…but it seems A LOT of interest has been generated amongst my personal circle of friends (and others).

Generally when I start an experiment (such as the homeless experiment) I get a lot of negative or so-so feedback…until after it’s done, then everyone says it was cool. Not for this.

Without trying to influence anyone to do this, I’ve already got a ton of people starting to eat differently……apparently losing weight and getting in shape is a common goal many people have…who woulda thunk it!

I have a feeling once people see the END RESULTS even more people will try.

So one of the things Adam (my awesome virtual personal trainer) told me was 3,500 calories = one pound of fat.

This means if I stay in a 500 calorie deficiency for a week, I lose one pound. At that rate I’d lose 4 pounds during this experiment. However I’ve gone beyond that…every day I’ve been in a 500 to 1,300 calorie deficiency…on average about -1,000 per day.

This means in one month I’ll lose approximately EIGHT pounds…which is a lot considering I’m not fat to begin with. And here’s the common question EVERYONE asks:

“But aren’t you hungry ALL THE TIME?!?”

The answer is NO! Not at all! …..but how?

It’s simple. I used to eat a bunch of junk that had lots of calories but super-low nutritional value. Now I eat roughly the same amount of stuff, but more stuff that has HIGH nutrition and super-low calories. This is why I’m eating mainly raw foods such as fruits/vegetables/nuts….because they’re all GOOD for you (those old cliches are often right) and have very few calories. This means I get full, with LESS calories.

Have I given up meat? NO!
Have I given up processed foods? NO!
Have I given up alcohol? NO!

However I’m eating A LOT less of anything with high calories….so naturally I’m eating WAAAY LESS of the above.

My roommate who joined me in this experiment (without me asking) told me one thing:

“One thing I’ve noticed is that every time you eat something, it LOOKS really good….and I think it’s because you have a cool plate.”

I realized a long time ago when I learned how to make really cool-looking alcoholic drinks that you FIRST eat with your eyes. I would make a normal drink (such as pineapple juice and vodka), but put it in a funky martini glass rimmed with sugar and garnished with a wedge of pineapple….then drop a cherry in the bottom for added effect and call it a “Cherry Love Bomber” or some stupid made-up name. NONE of those additions changed the taste of the drink, but I got a reputation for “knowing how to make REALLY GOOD drinks” because I simply dressed them up in nice clothes.

Same goes for food.

Below are similar things, but one’s dressed better than the other (and by dressed, I mean in a cooler looking plate):

Ehhh…looks like boring-ass healthy food:

Now THAT looks sexy and delicious!:

Damn, just looking at that makes me want a piece:

Now doesn’t that look more fun and appetizing!? It seems completely stupid since it doesn’t change the taste one iota….but tell that to all the people who drank one-too-many of my dressed-up-drinks “because they looked so good!”

Would you rather have this for lunch:

Or THIS slick meal for lunch (which has only 250 calories):

And even if you don’t have a slick plate like me (which I bought at a local Asian market for $10) you can always try to sex up a regular plate:

….although that’s much harder. Plus regular plates are TOO BIG. It makes you feel like you’re not eating anything and encourages you to slop more on there.

I also recently bought this small bamboo serving tray from Whole Foods….it’s a TINY tray that barely holds much, but holds enough for a small snack. Ever sit on the couch with an entire bag of Cheetos?? I used to….and I wish I used this plate instead:

I can hardly fit a small bag of carrots or 2 clementines on there….PERFECT FOR SNACKING! You literally can’t get much on there, plus it looks cool:

Buy a cool serving dish….you’ll love it.

It’s just a tiny and painless start to eating a little better.

Throw In A Monkey Wrench for Six-Pack Experiment

April 4, 2010 by Neville

For most of the year I live in a house about 5 miles away from Downtown Austin. This house is nice, spacious and a drive away from everything, so controlling what I eat in that area is easy.

However nearly every summer I get a place smack in the middle of Downtown (like the 4,000 sq. ft. 6th Street loft I had for a few months) just for fun. This year I have a place on 9th Street for a few months, just walking distance to everything I need and everything fun! I also have a car and scooter in case I need to go further.

Now when a person lives Downtown, it automatically opens you up to having parties, hosting guests and going downtown more often….and eating crappier more often….plus Austin is considered the “Hardest Drinking City In America“!

There’s late-night junk food places a-plenty around this area…and I do love me some junk food. However at the same time I’ll be living in this area, I’ll ALSO be doing this six pack experiment. So this will be a definite experiment with self control.

It also STOPS people from saying, “Ohh, it’s easy to eat like that where YOU live”…because that’s definitely not the case anymore.

I’ve already been out to several family friends house where there was good-food-galore, but I’ve found it very easy to abstain from eating junk….mainly because of what I’ve learned from Adam.

Anyhow, here’s a quick tour of the Downtown place…two things to keep in mind:

I say “you won’t find soda in this fridge” but there’s clearly a Coke in there…that was from the previous guy who lived here…must remember to throw that out.
I have this place for about 2 months, and still have my other place 5 miles from Downtown

Starting Off “The Getting A Six-Pack” Experiment

April 1, 2010 by Neville

For the upcoming Six-Pack Experiment I have planned for the whole month of April I’ve got one goal: Get a six-pack in roughly one month.

I’m not fat, but I’m not lean enough for abs to show through.

(I think that’s what a six pack looks like)

There will be three main things I need to do during this experiment on a level I’ve never done before:

Go into a calorie deficiency for several weeks to lose weight
Do a bunch of ab exercises
Consistent cardio exercises

The HARDEST part of this is eating properly, thankfully I’ve been practicing doing that for the last month or two and have been successful at it….in fact preferring it.

I workout all the time and eat (relatively) correctly, but not to the extent I should…and I feel it’s because I’m not sure what to do.

So one thing I wanted for this experiment was PROFESSIONAL ADVICE. Originally I was going to get a personal trainer here in Austin, but that alienates everyone who wants to join me in this experiment (I know a couple of you out there have asked). “Oh, he had a personal trainer…no fair.”

Well I found a workaround. A fellow blogger Adam Gilbert. That link is his personal blog, but what I’m interested in is the successful business he runs called MyBodyTutor.

Adam runs an online business that’s kind of like a “virtual personal trainer”…..but more than just dishing out some simple advice, he actually keeps you on track to hit your goals. I signed up for his monthly service roughly a week ago, and told him “My goal is to get an awesome six-pack.”

With that said, he went ahead and gave me certain exercises to do and tips on eating yadda yadda…BUT THE BEST THING is the daily tracking you must do. I didn’t realize this at first, but they have a whole back end to the website that members sign into daily….THIS is why I signed up…to be held accountable for everything I eat and how much I work out.

I signed up for the service about one week ago, and have eaten the best in my life these past 7 days thanks to Adam. I’ll explain more about the process later in the experiment.

So in addition to being accountable by posting this experiment on my blog, I’ll be getting professional help, advice and accountability from Adam (thanks man)!

Currently, this is what we’re working with:

So obviously I’m not a big lard here, but if you look closer…you can see the problem:

We’ve got to get rid of that bit of chub.

———————————-

Amidst all the semi-lame April Fool’s Jokes other bloggers will be playing on their readers today, I will be starting something that’s less funny, but more useful (To me…but hopefully others too).

This is called the Getting a Six-Pack Experiment, so I want to make it pseudo scientific….and by pseudo I mean “scientific in a sense that even a dumb guy like me can understand”.

The Scientific Method:

Define the question – Can I get a six pack in one month?
Gather information and resources (observe) – I will be basing this experiment on past experiences with losing weight, what I learned recently about calories and professional advice from MBT.
Form hypothesis – I believe by April 31st I will be able to see my abdominal muscles MUCH better, creating a “six-pack” on my stomach WITHOUT starving myself at all.
Perform experiment and collect data – Starting today I’ll be documenting everything I eat and do for exercise.
Analyze data – Hold on fool…I haven’t started yet!
Interpret data and draw conclusions that serve as a starting point for new hypothesis – Hold on…let me start first!
Publish results – Wait till after April.