What and when to eat the appropriate meal to become Brawny

1.Determine RMR (RMR = 500 _ (22 X Fat Free Mass)
2.Determine TEF (TEF = RMR X 0.1 to 0.15 [protein>carb>Fat])
3.Determine RMR + NEAT(Non-exercise activity themogenesis) (RMR + NEAT = RMR X NEAT Factor)
4.Determine RMR + NEAT + TEF (3) + (2)
5.Determine ERAT(Exercise related activity themogenesis) = Mass(kg) X Duration(hr) X MET
6.Determine total daily energy expenditure = (4) + (5)


NEAT FActor
1.2 to 1.3 for bed or chair ridden individuals
1.4 to 1.5 for sedentary occupation without daily movement
1.5 to 1.6 for sedentary occupation with daily movement
1.6 to 1.7 for occupation with prolonged standing
1.9 to 2.1 for strenuous work or high lesiure activity


MET values
High impact aerobics 7
Low impact aerobics 5
High intensity cycling 12
Low intensity cycling 3
High intensity walking 6.5
Low intensity walking 2.5
High intensity running 18
Low intensity running 7
circuit type training 8
intense free weight training 6
moderate machine training 3

Nutrient Timing by phase
Phase Timing Meal Type Ratio
Phase 1: The Energy Phase 10 minutes before training Liquid P + C 2:1 (carb to protein,
no fat)
Sip during training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 2: The Anabolic Phase Immediately after training Liquid P + C 2:1 (carb to protein,
no fat)
Phase 3: The Growth Phase 1 hour after training P + C 1:1 (carb to protein,
little fat)
3 hour after training P + C 1:1 (carb to protein,
little fat)
Phase 4: The Recovery Phase 3 to 4 meals during the All P + F From 1.1 to 2.1
remainder of the day (protein to fat, little
carb)


Example
Evening Workout (6 to 7.30pm)
6-6.30AM P+C
9-9.30AM P+F
12-12.30PM P+F
3-3.30PM P+F
5.45PM Liquid P+C
6-7.30PM Liquid P+C
7.30PM Liquid P+C
9.30-10PM P+C

the meals have to be follow in order when training hour is shifted, meal patterns remain


Energy Phase - need energy to do work (important during pre, during and post) (more to liquid P+C)
Anabolic Phase - after training last about 1 to 2 hours (more to liquid P+C)
Growth Phase - After anabolic phase, about 3 to 4 hours (more to P+C)
Recovery phase - rest of the day (more to P+F)

Food. What is it?

Ok , just being back for a while, probably... maybe... who knows... whatever... don't bother.

I also can't remember when was the exact date i last blogged at here. Well, atleast i did come back for the year 2009 to update my this old bloggies.

Just realized that this little thingy bugged me all the time, guess what it is?.... FOOD!!! The glorious FOOD. To me, food is just food, wtf does it can be classified as a nice, tasty, wholesome food. what crap is that. Yeah, borned into this family of mine, whom my grandmother and aunts are genetically able to taste the difference as well as my friends. Shit!! does this pass from one bloodline to another that you possessed with a good sensory machine in your brain. Why not in me. How sad can this be... this does bug me when ppl asking about where and what sort of food is the best in your place... and usually, what i do is that by keep quiet or just utter er...er....er... in the end, two words for it - DON'T KNOW

Food is just merely food. As long you dont waste or abuse it, it will jus be fine for anyone. In my case, since involving depth into discovering what our hunan body needs to survive, what is the essential for it to thrive and growth optimumly and letting your brain telling you what your body's need, so i guess i finally loss my finest sensory evaluation skills given by the creator of human being. But this do changed my life, into a freak when coming to food. Furthermore, involving into bodybuilding exercises is part of the enhancer that evolved me into losing my taste bud's sensors. Woah, is this EVOLUTION as being claim... just crap.

Just to be honest, i hate carbs a lot, it makes me feel fat. even though fat by itself is not a good word, but it doesn't make u fat just by eating it compared to carbs. Long Long stories about health and nutrition, secrets are needed to find out which makes life intriguing.

Food is food, nth else. i consume it because my body needed it. What the food can provide my body is the food i will consume. what my body needs will be the food i am searching for. Just plain simple.

A york, wont raise your cholesterol, eat it for your health's sake.

Won't be blogging anymore

finally, i have decided to put a stop on blogging. who knows... some months or years later i might be back to blog again. well, this is depending on myself. anyway, feel free to visit and add me in friendster and facebook. (both using the same email address raymond_tst@hotmail.com)

secondary year is over...another level is here with so much fuss

result is out, quite satiesfied with it... am i...trully happy with it...? oh well, i did try my best and the result of it came from my hardworks, what for am i still mumbling...grumbling... guess i am suppose to be happy not being sad or whatever emotions that starting to overwhelm my soul. focus...focus...focussss...... i can conclude now that i had completed 3 stages in life, first -kindergarten, second- primary school, third- secondary school. Now, the last level, high school or college or university. thats the final step and will be heading to working's life. life just like that, sometimes it is boring, somethings it is fun sometimes it is...... whatever

final is approaching

without realising time, as it flew by everyday. it is already almost 2 months plus that i am studying in this new college of mine, UCSI. mid-term has just passed and one more month, will be facing the horrendous exam again. passes are required in order to not taking sup-paper. who else knows, what will happen in the future. it is like a dark abyss, can never be predicted.

Reappear again...

it's been a while for me. going through ups and downs during my last year. As i had thought, life will be easy after that and it will end one day. unfortunately, it didn't. why am i mumbling so much?? got to look in new perspective now.

At last, i came back to my blog to express my life thought. i stopped it last time cause i felt so meaningless in blogging but not until now. my view changed. i am no more a secondary school student but a high school one. that's really amazing!! one more step, i am out to working world, full with fraud, biases, unfaithful people and... whatever it is, glad that gods forgave me and i myself sacrficed a little to reappear in this blog's world again.

A new life means a new hope. each and everyone of us has such chances, but in the end, it is up to the individual. i have a few friends who always mentioned that they don't have time to do this and that. i don't feel that they don't had the time, just that they don't give themselves time for themselves. oh well, life is life, it is a human's process that can never be avoided.

Hazy future

Hazy future

Walking alone down the winding path,
the path that I walked for years,
turned into a misty road.
I just kept my pace on,
even though the visibility of the air
is unclear,
just like my mind.
The hazy air,
choked and suffocated me...
I close my eyes and
put myself deep in thought…
What had happened?
This problem was already in the headlines.
While mine is getting started,
but I don’t know why, why…
it wants to fall on me.
My future is just like the haze
The unforeseen one,
the unpredictable one
and the undoubted one.
My pace came to a halt,
droplets of tears started to form…
How am I going to proceed my life?
A life that is full with resentment…
Should I accept this as life
or fate…?

In the quiet night

In the quiet night

The authentic smile of yours is so mesmerizing,
when you smiled at me.
In this quiet night, I’m waiting for you…
Reminiscing about the time when you forgot to smile,
and your smile that started to fade away.
Fond memories started to resurface
in my mind.
At that place where the stars fall from the sky,
hoping that you’ll smile again one day…
This is what I’m forever praying.From when has my smile faded this much…Since it was shattered by one mistake…
And that now,
I want my thoughts to reach you
and always stand by your side
so that I could embrace the coldness of yours…
no matter how far away we are
we’ll meet again someday,
at the place where the stars fall.

so much problems to bear

althought my mind is quite clear with those problems that i am facing, but i don't know why i still feel something uncertain. it is giving me a headache, a terrible suffering to me. i guess i am not happy person after all.

problems seem to be come to an end and a new one is on its way, entering my life bit by bit and destroy me or even perish me. why this will never stop!!! i demand you. why are you always pick me as a target, the one who has a much fragile emotion like me? "you" just tend to vanquish me from the start. why can't you choose others?

i couldn't blame this on anyone cause everyone also has their own problems too and this is a natural thing. problems can be severe if you procrastinate it all the time, a stitch in time saves nine.

Eh!! Mui!! we already experienced so much problem the last few month and now it is finally over. i know i am at fault at the beginning for causing so much misunderstanding and misconception between us. i am crying over splitted milk, i have always been asking you why you seldom talk to me, and now i know why. i realise that we don't have much topics to talk to each other when we were together. i really felt embarassed over this matter. luckily, it is over now, we can enjoy our friendship again. i really feel happy and surprise when you call me "brother" on the net. what a nice and pleasant surprise!! i still remember you dislike me to call you "sis" as you will feel awkward about it, same to me as well, but i don't mind if you call me like that.

yee yang thanks for your assistance all the time, i appreciate it a lot, no credit to you as you sometimes hurt me, got meh? just kidding. i think you know me quite well in first hand but not all and i myself also who the hell are you, sigh.... so long together and still blur blur to each other, but atleast we still know what are we doing when we talk about our "sum si". nearlly forget also, audrey also helped me quite a lot in sorting out my feeling problems, giving me assurance, bringing back my self-assurance. chin yee too.

so lucky, today got to met my jie on the net, she cleared my thought about what to do with my problems especially love problems. i really don't know that there is exist two type of love unconditional love and conditional love. this is a new things to learn and treasure. Jie, i know what to do liao!!

this evening seems to be a bit boring and gloomy, wish to chat my "mui" here, but she is not. what to do... so, bye bloggie see you next time.

life is just great

stop writting poems for a while, cause don't know what to write liao....!!

someone finally called me "brother", first, i was so shock to hear about it but it is true, can't denied it. happy..happy... she really naughty one when she ask you to do her a favour, i said do it the simple and efficient way, she rejected it, really no eyes see.... what to do, she is my "sis", as a brother need to take of her and do what as she told. hey, don't angry sis, joking only, is you angry tell gor privately.

is my life that bad to have a sis like her? actually not after carefully think all over again, the day after she told me. feel great to have a little sister like her, an energitic one. Nice to meet you! won't regret to know you.

hey, when are you free to go jogging with gor again?

Thanks

Appreciation of thanks to my friends

Your name,
popped into my mind,
like a shockwave.
At this moment,
I remember that
I owe you something,
a simple thank.
Your kind and sincere assistant,
will never be forgotten.
It appear to be a
deep scar…
With this 6 letters…
that form into this word
T H A N K S
This thank,
is never enough
to repay your kind deed
that you had done for me.
I feel sad….
Unable to thank you directly
in a more sincere way.
All in all,
I thank you.


Dedicated to my friends, yee yang for helping me to succeed this blog. And for Audrey for correcting my grammar in my poem

A Suffering Soul

A suffering soul.

Since the day we are born,
we are not a living thing,
but a soul.
This body,
a temporary feature only.
When we experience reincarnation,
Our soul wills posses this body
so that we could live on this earth.
Our soul again is eternity.
And here,
in this day and ages,
people suffering from,
Hunger, Poverty, Frustration, Depression, Stressed, Anxiety….
No peace in a living soul.
Will a suffering soul
blame this on God,
for letting it to return
into this fractured world?
Is this really a game or challenge?
To the soul.
Why God can’t just let the soul
Have its own freedom.
Why can’t God!!!
Why……!!!

Pressure

Pressure

Living in this hectic world,
we sure will face a culprit,
that is the Pressure.
In my life,
I just realize that
putting pressure on oneself
will just ended up suffering.
What for is we doing this,
we should make life enjoyable but not suffering.
Even though we sure will face pressure,
we must handle it with
an easy and calm heart.
Never, never make it hard for yourself.
Doing things you like can ease it off,
talking with your best friend will do too.
Standing on the hill,
taking deep breath and breath it out,
will put your mind together in one peace.
Therefore, pressure is just a thing
that happen in everyone life,
don’t let it burden you.
Just take it easy,
easy,
easy,
And you will be happy.

Seeing you sad made me wanna cry

Seeing you sad made me cry

Sitting by the hill,
watching the
bright lunar moon and
myriad bright stars
shinning upon my face
and showing me a warm smile.
Although this kind hearted moon and stars
sympathy me whole,
but I still can feel the
heavy depressed of my broken heart.
Droplets of tear role down my cheek,
no one is here to console me,
feeling sadder and sadder.
My mind is unclear with thought
about your sadness.
I just can’t stop thinking of it,
Please stop, I begged myself, but…
I cried and cried even louder,
Putting my head on my knees,
like a little boy,
eyes full with deep tears that threatened to gush out,
Sobbing, sobbing, and sobbing.
I can feel the sadness and pain in my hand,
just similar to my fragile heart.
Here,
I wish
she was here to comfort me,
Only you,
I needed the most.
I just wish,
just wish,
you were here by my side
All the time.

My Love to You

My Love to You

To My Dearest One,

Running side by side with you,
along the greenery hill path,
wind blowing breezily towards us……
Seeing the bright sun,
setting beyond our sparkling eyes
just you and I.
From the ray of the sun,
we can feel the warmth from it,
as well as our love……
Our conversation is lively,
full with emotion in it,
we talk happily,
like it will never end……
Trying to tell you,
I have fall in love with you,
so deeply……
My love for you is stronger than pride.
But the words……
just don’t come out,
this hurts me deeply.
When I got the chance,
To talk,
Meet,
and follow you……
My heart beats were
Unusual……
Feeling the joy
gushing out from my soul
However,
You got someone you loved,
So, no matter how much
I care,
Or even,
love you……
You will just take me as a friend.
Maybe,
We are destinied
not to be together,
at all.
What am I supposed to do?
I am just a
normal human being,
not a god!!!!
But,
My heart just doesn’t want to
give up,
on you……
Wish to hold,
Touch,
and fell,
the warmth from your beautiful hand,
and don’t want to let it go off.
If you are not the one,
why does my hand fits yours……
I will wait,
Wait,
and wait,
Now and forever……

The Unique that Lies in You

The Unique in You

Walking down the shore,
making footprints on it.
Those prints,
were left behind to be washed away.
Friendship never end like this
and
so do love also.
It’s been long,
we know each other,
for years.
So far,
I never met a girl like you,a gutsy one.
Somehow,
you are Unique,
your Innocence,
Humorous,
Craziness,
that lies in you.
Sometimes,
jealousy approach me
because
you were blessed with such a
wonderful brain.
As we know,
God presents this gift
especially for you,
to make your life
a better place.
Don’t let it flow down the drain,
Treasure it,
Use it.
Sorrow and Sadness
are just a game in life,
don’t bare it in mind,
it will ruin you.
Worshipping to god,
making some prayers,
will help you in your life.
Believe in it,
trust it with your own heart.
However,
Perseverance is needed,
Be patient with it,
that what gods do.
Stay healthy always
and all the best.
To you ……

The Past

The Past

Letting the time slowly go by,
every hour, every minute, every second.
These moments of time,
had left us without looking back
All and sundry will just remember it, The Past.
People often think about it,
even every moment that took their breath away
and the past don’t even bother about it,
as easy as breathing the sweet air.
Laughing at us all the time,
without pity or mercy.
We, human just let it dominates over us
Why!!!
Why we had to suffer,
we are born to live,
live life to the hilt,
enjoy every moments with joy and pleasure,
make the place a better place to live,
but not dreaming in the past.
We must fight it,
Go through it,
control it
But,
don’t forget,
we learn our mistake from the past.
The past teaches us,
educates us,
advises us,
that helps to bring us a better present
and the present brings us a better future.
Remember,
the past can be kind towards us.
Indulge deeply in it,
will just ruin us.
Forever….

Boring

Boring

Life is just a game,
full with dullness.
Life is just a game,
played by god.
Our lives just depend on it.
The emotion that being displayed,
showed that we are boring.
Because,
living at the same place
and some just eat and sleep all day.
Life is just so boring,
the entire jubilant atmosphere
don’t seem to be appear
in our daily life.
Everyone is depressed and sick with it.
Boringness just made us feeling fatigue,
throughout the day.
Sophisticated amusement park,
doesn’t cheer us up.
Because it looks like the same old amusement park.
Day after day,
people will still behaves the same,
with the glory of boringness.
Hahahahaa!!!