Ask yourself this:
1. Are you on a diet?
2. What diet?
3. Why that diet?
4. Okay, how many Calories are you eating?
5. WHY are you eating that many Calories?
Next issues - hormones
leptin - anti-starvation hormone, it controls the rate of fat loss
- the more body fat u got, the more leptin will be produced by the fat cells
Insulin - inhibits fat loss
Cortisol - stress hormone
- associated with fatigue and lack of sleep and related to high level of belly fat
- excessive cardio exercises
Estrogen - associated with lower body fat storage
Counters hormone through exercises by doing weight-training
Sunday, February 21, 2010
Monday, January 04, 2010
Body Fat
Some of my perspectives on our human body fat, it's up to you to believe what I am writing here is true or ain't is up to you.
1 pound of fat = 3500 kcal
What to do:
- Eating 6 meals a day
Ensure that your blood glucose level is stabilize throughout the day, as spiked insulin, will increase fat storage and prevent fat from being burned-off.
- High intense resistant strength training
Strength training could rev up your metabolism to burn more fat, also energy will be used for repairing during recovery state.
- Interval Cardio
Long boring cardio exercises will only burn fat when you are doing it and last maybe for a while during post-workout. Plus, it strip your body muscle off.
Sprinter - muscular built; Marathoner - skinny built
The best way is to do it intervally with incorporating high intensity cardio and it only takes you only 20 minutes. For example, sprint - walk - sprint - walk
This is because in interval cardio program, we create an opportunity for our metabolism to be high all days.
- Food and Nutrition
This is the main part. Even if you are unconsciously or consciously know about it, it is the food you are eating that contributed to your body fat.
1. Sugar - Cut it down. Get more carbohydrate labelled as "whole".
- Beware of fruits as it contains a lot of hidden sugars. Choose your fruits wisely.
- Vegetables will be a great source for all the nutrients, antioxidants and this could
cover up the nutrition part from fruits.
2. Fats - Intake only 20 -30% of your total daily allowances. Choose the unsaturated fats and
limit the saturated one out
3. Protein - 1.5g per kilogram of your body weight. Choose the LEAN.
4. Carb - In moderation but must have in every meals.
5. Sacrifice - Cookies, cakes, doughnut, juices, soft drinks, smoothies, pudding, pastries and many
more. Snacking it on occasion is fine and except u make it yourself.
1 pound of fat = 3500 kcal
What to do:
- Eating 6 meals a day
Ensure that your blood glucose level is stabilize throughout the day, as spiked insulin, will increase fat storage and prevent fat from being burned-off.
- High intense resistant strength training
Strength training could rev up your metabolism to burn more fat, also energy will be used for repairing during recovery state.
- Interval Cardio
Long boring cardio exercises will only burn fat when you are doing it and last maybe for a while during post-workout. Plus, it strip your body muscle off.
Sprinter - muscular built; Marathoner - skinny built
The best way is to do it intervally with incorporating high intensity cardio and it only takes you only 20 minutes. For example, sprint - walk - sprint - walk
This is because in interval cardio program, we create an opportunity for our metabolism to be high all days.
- Food and Nutrition
This is the main part. Even if you are unconsciously or consciously know about it, it is the food you are eating that contributed to your body fat.
1. Sugar - Cut it down. Get more carbohydrate labelled as "whole".
- Beware of fruits as it contains a lot of hidden sugars. Choose your fruits wisely.
- Vegetables will be a great source for all the nutrients, antioxidants and this could
cover up the nutrition part from fruits.
2. Fats - Intake only 20 -30% of your total daily allowances. Choose the unsaturated fats and
limit the saturated one out
3. Protein - 1.5g per kilogram of your body weight. Choose the LEAN.
4. Carb - In moderation but must have in every meals.
5. Sacrifice - Cookies, cakes, doughnut, juices, soft drinks, smoothies, pudding, pastries and many
more. Snacking it on occasion is fine and except u make it yourself.
Thursday, December 24, 2009
Accident - Hospitalised - Recuperating
Oh well, it's like two weeks ago when this accident happened. It's kinda a freak one from what i heard as i do not remember a thing about it. I wish i could. I would said i am considered to be lucky as i am still in one piece.
As i know, i remembered i was admitted to ICU and slept at there for 3 nights without waking up as my brain was in trauma due to the impact. Well, then i am awake up until today and managed to participate Christmas event and suchs. Last year, the same thing happened, i was admitted to hospital in M'sia because of denggi but still managed to be discharged before Christmas.
Man, i still got quite a few staplers on my head and it's quite annoying. My hamstring for both legs are weakened due to days of lying still on the bed. Not too sure whether had i lost some weight but i know i had shruken a bit in term of size.
Well, i guess i got to start over again, making myself fitter once again. If not, i can't imagine how would i look in the future. But still, gonna be caution as i am in recovery state and not to exert myself. In fact, i started to do some stretching and body exercises on the 4th day after discharged.
And, i wanna thanks everyone who has paid me a visit and wished me of getting well sooner. I am touch by it and will treasure it.
As i know, i remembered i was admitted to ICU and slept at there for 3 nights without waking up as my brain was in trauma due to the impact. Well, then i am awake up until today and managed to participate Christmas event and suchs. Last year, the same thing happened, i was admitted to hospital in M'sia because of denggi but still managed to be discharged before Christmas.
Man, i still got quite a few staplers on my head and it's quite annoying. My hamstring for both legs are weakened due to days of lying still on the bed. Not too sure whether had i lost some weight but i know i had shruken a bit in term of size.
Well, i guess i got to start over again, making myself fitter once again. If not, i can't imagine how would i look in the future. But still, gonna be caution as i am in recovery state and not to exert myself. In fact, i started to do some stretching and body exercises on the 4th day after discharged.
And, i wanna thanks everyone who has paid me a visit and wished me of getting well sooner. I am touch by it and will treasure it.
Tuesday, November 17, 2009
The influence of Macro-nutrients
Some how this just got into my mind when i was revising for my last paper about nutrition and exercise.
Facts:
Low Carbohydrate/High Protein Diet
I am sure everyone had heard of high protein diet which i myself a fan of it. I thought that high protein diet could maintain lean tissue and minimising fat and more satiating (well, it is definitely more satiating than carb and fat). The low carb diet, which claimed to reduce insulin and increase lipolysis (breaking down of fat to provide energy for the body) thus more fat is burned.
In short term, you do lost weight from these fad diet, but it is mainly from glycogen (glucose/carbohydrate stored in muscle and liver) and water. But in long term, you would be losing more muscle mass leads to lower body metabolic rate (the minimum energy your body needed to function).
Before: B calories, B weight
Dieting : C calories, C weight
After: C calories, B weight
This is where i wanted to stress on. People always complained that they gained the weight back instantly because of the loss of lean body mass leads to decrease of body metabolic rate even though you are eating the same amount of calories when u r dieting. This is the common MISTAKE & PROBLEM made by everyone. I was once the prey of it.
I remembered early this year when i tried to gain weight and mass but loss it like within a month is the result of such mistake i made.
From what i had learned from my lecturer, our body need atleast certain amount of carbohydrate in order to prevent the breaking down of protein.
FAT
Why i am not talking about fat is because fat is the least satiating, easiest to be digested and directly stored as fat in our body.
Eating too much of it = body fat
Eating too little of it = minimal fat gain
Best to consume olive, canola, seeds and nuts and fish oil. All these provide the essential fatty acids our body needed. In MODERATION please.
In a nutshell, it is not advised to follow a low carb or high protein diet and eat just enough fat.
EXERCISE!!!
To avoid the lean mass from being stripped off from your body, exercise is needed.
Strength training + aerobic exercises + Dieting = Perfect weight loss for the short and long term
Ladies: you won't gain muscle like the guys cause you don't have the amount of testerone to stimulate such muscle growth but enough to keep you fit and slim.
Facts:
- Fat cell number is set soon after birth and increase during childhood and adolescent probably the rest of our life.
- Fat cell number once increased can never be decreased only the size.
Low Carbohydrate/High Protein Diet
I am sure everyone had heard of high protein diet which i myself a fan of it. I thought that high protein diet could maintain lean tissue and minimising fat and more satiating (well, it is definitely more satiating than carb and fat). The low carb diet, which claimed to reduce insulin and increase lipolysis (breaking down of fat to provide energy for the body) thus more fat is burned.
In short term, you do lost weight from these fad diet, but it is mainly from glycogen (glucose/carbohydrate stored in muscle and liver) and water. But in long term, you would be losing more muscle mass leads to lower body metabolic rate (the minimum energy your body needed to function).
Before: B calories, B weight
Dieting : C calories, C weight
After: C calories, B weight
This is where i wanted to stress on. People always complained that they gained the weight back instantly because of the loss of lean body mass leads to decrease of body metabolic rate even though you are eating the same amount of calories when u r dieting. This is the common MISTAKE & PROBLEM made by everyone. I was once the prey of it.
I remembered early this year when i tried to gain weight and mass but loss it like within a month is the result of such mistake i made.
From what i had learned from my lecturer, our body need atleast certain amount of carbohydrate in order to prevent the breaking down of protein.
FAT
Why i am not talking about fat is because fat is the least satiating, easiest to be digested and directly stored as fat in our body.
Eating too much of it = body fat
Eating too little of it = minimal fat gain
Best to consume olive, canola, seeds and nuts and fish oil. All these provide the essential fatty acids our body needed. In MODERATION please.
In a nutshell, it is not advised to follow a low carb or high protein diet and eat just enough fat.
EXERCISE!!!
To avoid the lean mass from being stripped off from your body, exercise is needed.
Strength training + aerobic exercises + Dieting = Perfect weight loss for the short and long term
Ladies: you won't gain muscle like the guys cause you don't have the amount of testerone to stimulate such muscle growth but enough to keep you fit and slim.
Wednesday, October 28, 2009
Monday, October 19, 2009
How to write your own diet book
This is the best laugh i ever had in one of my lectures. (Nutrition and Exercises)
Sorry Dr. David Jenkins, gonna use your copyright for this.
Because no diet works for long, you too can capitalise on this industry. Here is what to do:
1. tell them who you are. It helps if you are a physician or famous.
2. pick a catchy title (eg., eat fat and grow thin - or -Calories don‘t count - or- the last chance diet).
3. the readers will need a carrot and a stick. Tell them that they had better listen to you if the don‘t want to die young - throw all the major diseases at them plus a few that don‘t exist. Then tell them that you have a plan that will make them thin and improve their sex lives.
4. present the ―Master Plan‖. As a general rule, make the diet as unnatural and unbalanced as possible. Eggs and grapefruit are favourites.
5. break out the textbooks and quote things out of context. Don‘t be shy about theorising.
6. pad out the book with rubbish.
7. don‘t overdo the exercise part - that would be too nasty.
8. Blame the victim: Diets don‘t fail - only people fail!!
Sorry Dr. David Jenkins, gonna use your copyright for this.
Because no diet works for long, you too can capitalise on this industry. Here is what to do:
1. tell them who you are. It helps if you are a physician or famous.
2. pick a catchy title (eg., eat fat and grow thin - or -Calories don‘t count - or- the last chance diet).
3. the readers will need a carrot and a stick. Tell them that they had better listen to you if the don‘t want to die young - throw all the major diseases at them plus a few that don‘t exist. Then tell them that you have a plan that will make them thin and improve their sex lives.
4. present the ―Master Plan‖. As a general rule, make the diet as unnatural and unbalanced as possible. Eggs and grapefruit are favourites.
5. break out the textbooks and quote things out of context. Don‘t be shy about theorising.
6. pad out the book with rubbish.
7. don‘t overdo the exercise part - that would be too nasty.
8. Blame the victim: Diets don‘t fail - only people fail!!
Saturday, October 17, 2009
Eat Like a Champion
Have I lost my "taste" for the bad food? Absolutely not! I could still hit the drive-through, order up a hamburger and fries and enjoy every bite. But do I? Obviously it is no. It would be so easy to slip into those old unhealthy habits, even 10 years later, and I choose not to.
There are 2 things you can control in life.
The Lies of Dieting
There are 2 things you can control in life.
- How much you use and move your body.
- What and how much you put in your mouth
The Lies of Dieting
- Misconception: to lose fat is to stop eating
- more active you are physically the more food you need
- when you stop eating, your body goes into conservation mode. Body metabolic rate dropped. Muscle and fat in your body will be used as broken down.
- crash diets don't work because half the pounds you lose come from muscle. With less muscle, your body is a less efficient fat burning machine
- Choose a portion of lean protein
- Choose a portion of complex carbohydrates
- Add a portion of vegetables to at least two meals each day
- Consume one tablespoon of unsaturated fat daily, or 3 portions of salmon perweek
- Drink at least 10 glasses of water each day
Friday, October 16, 2009
Dining out is a SNAP
Try the 'SNAP' strategy when dining out (for work-out days):
S - Split or share the meal
Restaurant meals are at least twice as much food as you need. Before you start eating ask to have your order split - half for now and half to go or with your dining partner.
N - Negotiate.
The menu says it comes with fries, but just pleasantly say, 'What other side can i substitute for the fries?' Fail to do this and half the time you will eat the fries
A - Abstain
When the rools are passed, keep passing. When the waiter asks, 'Did you save room for dessert?' pleasantly say, 'That food was so good it tasted like dessert.'
P - Plan
Nearly every meal and menu item of every chain restuarant in the country is on the internet, allow yourself to choose the best option beforehand.
S - Split or share the meal
Restaurant meals are at least twice as much food as you need. Before you start eating ask to have your order split - half for now and half to go or with your dining partner.
N - Negotiate.
The menu says it comes with fries, but just pleasantly say, 'What other side can i substitute for the fries?' Fail to do this and half the time you will eat the fries
A - Abstain
When the rools are passed, keep passing. When the waiter asks, 'Did you save room for dessert?' pleasantly say, 'That food was so good it tasted like dessert.'
P - Plan
Nearly every meal and menu item of every chain restuarant in the country is on the internet, allow yourself to choose the best option beforehand.
Thursday, October 15, 2009
Body-For-LIFE
Jus got inspire by one of the book i bought "Body-for-LIFE".
Interesting enough, been going to the gym for almost 2.5 years and still unable to melt the fat around my lower abdominal area. And i thought, i trained hard and take a proper diet and why isn't it progressing.
Well, fair enough, i realize that i lacked aerobic exercises. Results that i got is shown in picture below, though both pictures do not show clear significant differences, but i do realize my body has been sculpted in around 2 months.
So i believe everyone can be a CHAMPION, by incorporating a proper diet and exercise routines.
2008
2009
Back to the books, what i have learned:
1. Weight training - 3 times a week no more than 46 minutes
2. 20 minutes of high-intensity aerobic exercises
3. Eat six meals a day
4. One off day
When i tried out the training program yesterday, it really exhausted me to a level that i never felt before. But this is just the beginning of my training program and i would say that, i am gonna prove whether the theory presented in this book can be applied.
We'll see about it in 12 weeks time.
Interesting enough, been going to the gym for almost 2.5 years and still unable to melt the fat around my lower abdominal area. And i thought, i trained hard and take a proper diet and why isn't it progressing.
Well, fair enough, i realize that i lacked aerobic exercises. Results that i got is shown in picture below, though both pictures do not show clear significant differences, but i do realize my body has been sculpted in around 2 months.
So i believe everyone can be a CHAMPION, by incorporating a proper diet and exercise routines.
2008
2009
Back to the books, what i have learned:
1. Weight training - 3 times a week no more than 46 minutes
2. 20 minutes of high-intensity aerobic exercises
3. Eat six meals a day
4. One off day
When i tried out the training program yesterday, it really exhausted me to a level that i never felt before. But this is just the beginning of my training program and i would say that, i am gonna prove whether the theory presented in this book can be applied.
We'll see about it in 12 weeks time.
Friday, October 02, 2009
It's time to get Serious
Gosh, creating this and that regimens for myself and eating food that are deemed to be completely the same each day, kinda made life bored. Sadly, still having a bit lack fo time to study the gym book i bought which i think might provide a decent discoveries in my current training program and diet. Kinda sick with the flabby look. Can't do, can't help, it's part of me since my younger age therefore it takes time to lose my "dear friend" away. I know it's hard, but i am gonna go serious back into it once again after this holiday break. NO MATTER WHAT!!
SERIOUS! SERIOUS!! SERIOUS!!!
SERIOUS! SERIOUS!! SERIOUS!!!
A great time since after a while
Man, really wanted to thank you, Cintia for organizing this trip down to WnW. Man, this is the kind of life i am looking forward everyday especially during holiday.
Though it is 2 guys, 1 girl and a theme park, it's more than enough. I just loved the excitement of last minute rides. 3 of us looks kinda crazy at that time. :p
Ramen, haven't eaten until i am fully satisfied for quite sometimes. Should have make my face thicker to get another bowl of free ramen though i had consumed 2 1/2 bowls of it.
Next, hahaha. You and Joel been pestering me to know who is she, lol... really thx you for the care u showered onto me, felt being appreciated. But still, i won't disclose who is she. Just FYI, though i know she can cook good foods, it doesn't matter to me. People always said that, knowing to the heart of a man is through his stomach, not in my case. As long she knows what is healthy, i am fine with it.
Though it is 2 guys, 1 girl and a theme park, it's more than enough. I just loved the excitement of last minute rides. 3 of us looks kinda crazy at that time. :p
Ramen, haven't eaten until i am fully satisfied for quite sometimes. Should have make my face thicker to get another bowl of free ramen though i had consumed 2 1/2 bowls of it.
Next, hahaha. You and Joel been pestering me to know who is she, lol... really thx you for the care u showered onto me, felt being appreciated. But still, i won't disclose who is she. Just FYI, though i know she can cook good foods, it doesn't matter to me. People always said that, knowing to the heart of a man is through his stomach, not in my case. As long she knows what is healthy, i am fine with it.
Wednesday, September 16, 2009
Things on My Mind
1. Drinks with the guys and girls from J6 this COMING Friday
2. Do something special on mid-autumn festival
3. Assisting "Angel" to plan a trip to "Wet N Wild" & Painball.
2. Do something special on mid-autumn festival
3. Assisting "Angel" to plan a trip to "Wet N Wild" & Painball.
Monday, September 07, 2009
Falling for you
As i am sitting in front of my desk,
wondering what is wrong with me.
My body,
covered with a strange atmosphere,
producing tingling sensations.
I felt, i am beginning to waver,
Why?
I don't know...
My Eyes,
covered with moist,
i realize i am crying for it.
Still,
Why?
I don't know...
My mind,
clogged by a cloud of mist,
unable to feel and sense what is wrong.
Why?
I don't know...
My soul,
longing for something desperately,
and that instance
i know it's you i want,
wanted to tell you how much i wanted to be with you
as i have fallen in love with you.
Fallen for you...
I have fallen for you...
wondering what is wrong with me.
My body,
covered with a strange atmosphere,
producing tingling sensations.
I felt, i am beginning to waver,
Why?
I don't know...
My Eyes,
covered with moist,
i realize i am crying for it.
Still,
Why?
I don't know...
My mind,
clogged by a cloud of mist,
unable to feel and sense what is wrong.
Why?
I don't know...
My soul,
longing for something desperately,
and that instance
i know it's you i want,
wanted to tell you how much i wanted to be with you
as i have fallen in love with you.
Fallen for you...
I have fallen for you...
Saturday, August 29, 2009
My Attempts in weight gaining and losing
First attempt:
Diet: In M'sia, most meal taken was eat out. (economic rice and etc).
Results: Gain more fat than muscle mass
Activities: Gym and some sports
Later: loss all of the weight gained and revert back to original state
Second Attempt:
Diet: At Aus, 90% home-cooked meal with literally very low fat and no spices (salt, sugar except tomato sauce). Eat in bulk and frequently.
Results: More muscle mass gained compared than fat.
Activities: Gym and some sports
Later: loss all of the weight gained and revert back to original state
Conclusion:
Dietary pattern is the crucial factor of weight gaining and losing. What you are eating now, is what will make you into.
3rd Attempt: on experimenting
Aim: To discover the burn and lose the fat while maintaining the body size and slower growth
Diet: same as second attempt but eat in moderation and quality of food
Activities: As much as i can get
Diet: In M'sia, most meal taken was eat out. (economic rice and etc).
Results: Gain more fat than muscle mass
Activities: Gym and some sports
Later: loss all of the weight gained and revert back to original state
Second Attempt:
Diet: At Aus, 90% home-cooked meal with literally very low fat and no spices (salt, sugar except tomato sauce). Eat in bulk and frequently.
Results: More muscle mass gained compared than fat.
Activities: Gym and some sports
Later: loss all of the weight gained and revert back to original state
Conclusion:
Dietary pattern is the crucial factor of weight gaining and losing. What you are eating now, is what will make you into.
3rd Attempt: on experimenting
Aim: To discover the burn and lose the fat while maintaining the body size and slower growth
Diet: same as second attempt but eat in moderation and quality of food
Activities: As much as i can get
Balancing energy input and output and theory in burning the stubborn fat
Crazily, since i got my shoulder injured though it healed a bit but i am not gonna let it beat me down (just gotta take precautions) which is the main reason i stopped gym for almost a month (Life's sucks without it) and beginning my jogging mission. Just part of the way to keep myself fit and not being sedentary. And now, probably reaching the over-training stage, incorporating more and more sports along my schedule and how to burn off the fat around the abdominal. It's mentioned by my lecturer that fat can be use as a fuel through aerobic exercises (oxygen needed). Though i know about it, but nvr realize it. LOL... And now, i kinda get drifted away from my study and attentions are on my body. I don't see it as a lot, jog and swim twice a week plus 6 days of gym. Food intake is in moderation and controlled compared to what i eat in my previous post. Gaining is part of it, but maximizing the fat free mass (muscle) and reducing the fat mass are more important. This is the third attempt of my doing in losing and gaining.
When i came back from Adelaide from my last sem break. Supposingly, i knew that most people around me are not that quite active and involve a lot in sports (this is back then in my first semester period). Miraclely, i started asking a few guys and the journey begins, recruiting the people on the way. I would say it's a not too bad for the turn up, around 6 peoples. The people who i invited to jog with me is my beloved Judah 6 group members. This is how i put on the initiative to send out email to everyone informing about this. It was cool and fun afterall. This is like what i used to study in uni, promoting public health :p
When i came back from Adelaide from my last sem break. Supposingly, i knew that most people around me are not that quite active and involve a lot in sports (this is back then in my first semester period). Miraclely, i started asking a few guys and the journey begins, recruiting the people on the way. I would say it's a not too bad for the turn up, around 6 peoples. The people who i invited to jog with me is my beloved Judah 6 group members. This is how i put on the initiative to send out email to everyone informing about this. It was cool and fun afterall. This is like what i used to study in uni, promoting public health :p
Issues, Meaning, Life, Health, Purpose
Life is not all about gain nor loss. The purpose of living and meaning of a life is what and everyone should hold preciously on. Without it, it's like the dark abyss, lifeless, meaningless. Basically, NOTHING.
I am also not too sure what's going on here but i know it is what i wanted to do most and go beyond the set boundaries. Seeing that quite a few of my friends have graduated. Sadly, 1 by 1 having no choice but to go back to their home country respectively. Honestly speaking, event like this is unavoidable cause you have no control over it, and you can't even you tried. Except God, who did the planning for us. Though i have seen, people cried when coming to farewell, the feeling and emotions are unsurmountable. In my eyes, life goes on. I really can't tell whether should i cry or feeling sad about it and what's the point of being in that state. Not trying to be ego or macho or whatever, i don't see it as a necessity. Ain't you should be happy for him or her that he or she is leaving us to carry on their journey of life though i know you would never know when you might get to see each other again. Yeah, not everyone is me nor me is everyone, if not what life can be.
Recently, realizing this, i would suggest that health is the essence of life. As my dad always said that, "No health, no wealth" or basically without a proper health, whatever you got in possession is nothing.
P.S continue in next post
I am also not too sure what's going on here but i know it is what i wanted to do most and go beyond the set boundaries. Seeing that quite a few of my friends have graduated. Sadly, 1 by 1 having no choice but to go back to their home country respectively. Honestly speaking, event like this is unavoidable cause you have no control over it, and you can't even you tried. Except God, who did the planning for us. Though i have seen, people cried when coming to farewell, the feeling and emotions are unsurmountable. In my eyes, life goes on. I really can't tell whether should i cry or feeling sad about it and what's the point of being in that state. Not trying to be ego or macho or whatever, i don't see it as a necessity. Ain't you should be happy for him or her that he or she is leaving us to carry on their journey of life though i know you would never know when you might get to see each other again. Yeah, not everyone is me nor me is everyone, if not what life can be.
Recently, realizing this, i would suggest that health is the essence of life. As my dad always said that, "No health, no wealth" or basically without a proper health, whatever you got in possession is nothing.
P.S continue in next post
Tuesday, May 26, 2009
The food i am eating everyday
Breafast
5 slices of thick wholemeal bread
2 slices of thick raisin toast
2 eggs (no yolk)
olive spread and jam
300mL of lite milk
1 handful of mix fruits and nuts
8-9 pieces of grapes
1.5 pieces of wheat biscuit
Brunch
2 slices of thick wholemeal bread
1 slices of thick raisin toast
An egg
Lettuce
1 glass of lite milk
1 banana
1 apple
Lunch and evening tea
5 eggs
200gram chicken breast fillet
5 bunch of asian vegetables (about 250grams)
garlic, onion, tomatoes, ginger
3 cups of rice (300gram)
Late dinner
150gram of spaghetti
1 orange
Approximate calories above 3000kcal or 12600 kJ
5 slices of thick wholemeal bread
2 slices of thick raisin toast
2 eggs (no yolk)
olive spread and jam
300mL of lite milk
1 handful of mix fruits and nuts
8-9 pieces of grapes
1.5 pieces of wheat biscuit
Brunch
2 slices of thick wholemeal bread
1 slices of thick raisin toast
An egg
Lettuce
1 glass of lite milk
1 banana
1 apple
Lunch and evening tea
5 eggs
200gram chicken breast fillet
5 bunch of asian vegetables (about 250grams)
garlic, onion, tomatoes, ginger
3 cups of rice (300gram)
Late dinner
150gram of spaghetti
1 orange
Approximate calories above 3000kcal or 12600 kJ
Monday, May 25, 2009
How body building has changed my life
Talking about this, a lot of involvements and interesting stories lie beneath it.
It started back when i was in my foundation year. Right even b4 i started, i always tried to look fit and good. Well... it never worked out that way though.
Erm... i kinda don't know who my dad really is, doing things when u r least expected. introduced me this gym.
It begins with health reasons and being fit. Days by days, it just went to a point where i started to felt meaningless. Observing the occupation of other gym members which only one caught my attention, modelling.
Nutritionist/Dietitian - Trainer - Modelling - Weight loss Consultant - Food scientist (irrelevant but useful) - Freelance
just recalled that, a lecturer of mine told me, in order to make ur goals realistic and work toward in achieving it, you have to write it down.
Sort of like now, among all those occupation above, i would say i am just half way to it. some jus need long term investment.
One idiotic event which is when i am doing my second blood donation. when going through the screening procedure, the lady asked me: "fren, u gained 9kg in 3 months?". i told her it was 5 weeks not 3 months. LOL... gasped... i was thinking, i don like i am fat or obese (though my BMI is overweight) or anything. So i replied: "is gaining so much weight in short period of time will suspend u from donate blood?" Oh well, i guess it is worth suspicious. thinking i am taking some steroid to put on those weight.
Just before i end, our body is just a vessel to contain the soul in it. once u die, it will be returned but not ur soul. So, though in the end we are returning it back, why not return it back in the most perfect condition by changing your lifestyle and habits at this moment. it's never too late begins with, but it will be too late if you don't something with it
It started back when i was in my foundation year. Right even b4 i started, i always tried to look fit and good. Well... it never worked out that way though.
Erm... i kinda don't know who my dad really is, doing things when u r least expected. introduced me this gym.
It begins with health reasons and being fit. Days by days, it just went to a point where i started to felt meaningless. Observing the occupation of other gym members which only one caught my attention, modelling.
Nutritionist/Dietitian - Trainer - Modelling - Weight loss Consultant - Food scientist (irrelevant but useful) - Freelance
just recalled that, a lecturer of mine told me, in order to make ur goals realistic and work toward in achieving it, you have to write it down.
Sort of like now, among all those occupation above, i would say i am just half way to it. some jus need long term investment.
One idiotic event which is when i am doing my second blood donation. when going through the screening procedure, the lady asked me: "fren, u gained 9kg in 3 months?". i told her it was 5 weeks not 3 months. LOL... gasped... i was thinking, i don like i am fat or obese (though my BMI is overweight) or anything. So i replied: "is gaining so much weight in short period of time will suspend u from donate blood?" Oh well, i guess it is worth suspicious. thinking i am taking some steroid to put on those weight.
Just before i end, our body is just a vessel to contain the soul in it. once u die, it will be returned but not ur soul. So, though in the end we are returning it back, why not return it back in the most perfect condition by changing your lifestyle and habits at this moment. it's never too late begins with, but it will be too late if you don't something with it
Thursday, March 19, 2009
My Diet's Plan
Monday ------- Chest ----------------- Menu 1 - Menu 1 - Menu 1
Tuesday ------ Shoulder + Triceps --- Menu 1 - Menu 2 - Menu 1
Wednesday -- Back ------------------ Menu 1 - Menu 1 - Menu 1
Thursday ---- Chest ------------------ Menu 1 - Menu 1 - Menu 1
Friday -------- Leg + Biceps ---------- Menu 1 - Menu 1/3 - Menu 1
Saturday ----- Back ------------------ Menu 1 - Menu 1 - Menu 1
Sunday ------- OFF ------------------- Menu 1 - Menu 4 - Menu 1
Breakfast
Menu 1
Egg, 2 to 3 slices of bread, milk, cereal oat biscuit, a bowl of oats, olive spread and jam
Lunch
Menu 1 (Sandwich)
3 to 4 slices of bread, ham, chicken, egg, cheese, milk, lettuce, cucumber, carrot, tomato, banana
Menu 2 (Pasta)
Pasta sauce, ham, chicken, tomato, carrot, lettuce, fusilli, egg, cheese, milk, banana
Menu 3 (Pancake)
Milk, pancake flour, 2 eggs, Manuka honey, bread stick, cereal biscuit, banana
Menu 4 (Yoghurt)
Dried fruits and nuts, cereal biscuit, honey, fresh fruits, banana, sweet potato, pure yoghurt, milk
Dinner
Menu 1
2 to 3 type of vegetables, 4 to 5 eggs, chicken breast fillet, apple
Tuesday, March 03, 2009
Blood donation
Blood donation process was awful from what i see compare to when i was first donated my blood in malaysia. Well well well, at first.. i thought it was painless or more or less just a bite in my vein, i am not sure whether should i put the blame on the nurse who poked the needle into my vein or is it the alcohol solution that is not working. yeah it works somehow! but futile..
Man, the ordeal was not that bad after all even though it made me feel uncomfortable with the needle obstructing my hand movement. Lying there motionless as my blood being drained, thought that i would faint. Recalling the first time donating blood, i fainted.. can't believe it. but this time, it is not so gonna happen.
That's how it looks like, ur life force being sucked off, heart beating increasing, blood pressure increased as well, trying to fight for survival, all those kinds of emotions and all sorts of weird thoughts just came to mind.
Try it, for first-timer it is always cool and very intriguing while intimidating by the needle. Anyway, blood that being donated will be given to the Australia bush fire victims who needed it. Sacrifice a bit to save lives is priceless, don be a selfish-brat. You don know when u might be needing someone blood to save your life. Well, if you are deemed unfit to donate, don fret, try to be more healthy next time to donate.
Man, the ordeal was not that bad after all even though it made me feel uncomfortable with the needle obstructing my hand movement. Lying there motionless as my blood being drained, thought that i would faint. Recalling the first time donating blood, i fainted.. can't believe it. but this time, it is not so gonna happen.
That's how it looks like, ur life force being sucked off, heart beating increasing, blood pressure increased as well, trying to fight for survival, all those kinds of emotions and all sorts of weird thoughts just came to mind.
Try it, for first-timer it is always cool and very intriguing while intimidating by the needle. Anyway, blood that being donated will be given to the Australia bush fire victims who needed it. Sacrifice a bit to save lives is priceless, don be a selfish-brat. You don know when u might be needing someone blood to save your life. Well, if you are deemed unfit to donate, don fret, try to be more healthy next time to donate.
Subscribe to:
Posts (Atom)