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

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

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

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

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

My Diet's Plan

Day - Gym activities - Breakfast - Lunch - Dinner
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

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.

10 Habits That Mess Up a Woman's Diet

• Mindless eating
• Putting Others' Needs Ahead of Our Own
• Not Being Honest
• Skip the Broccoli, Eat the Fries
• setting Off Without a Plan
• Exceses, Exceses, Excuses
• I'm Moody-Let's Eat!
• Give me the Quick Fix, Now!
• Drinking Away Our Waistlines
• The All-or-Nothing Approach to Dieting

How the Rich Get Thin

I came across this book at Popular Bookstore "HOW THE RICH GET THIN"

Summary of it

• Eat high-quality protein at every meal
• Say yes to complex carbohydrates
• Get lots of calcium from dairy products - its essential for boosting metabolism
• Eliminate all processed food
  
• Exercise eveyday
  

Root Cause to overeating

1. Direct Cause
Conscious Eating - you are in control how much you want to eat (not a major factor in
overeating)

2. Indirect Cause
Unconscious Eating due to External Factors a.k.a. A.B.C factors:
A: Accesibility - M'sia is a food haven
B: Big Portion Size - Heard off this: Woah! this is a lot and it is so cheap. Coffee Bean-the large ice blended could easily up to 500 kcal. I worked with them before. No jokes.
C: Choices - we human are blinded by it when there are a variety laid in from of us. Spoilt by
choices.

Solutions:
Tackle the A.B.C. factors
Focus on the quality of food not the quantity.
Learn to be choosy
Learn to share
Don't mistake thirst for hunger
Eat slowly
Eat with Your Four Senses
Compensation
Eat Breakfast
No late-night snacking
Drink water
Never starve yourself - eat 5 meals a day
Indulge yourself once in a while - don't stress yourself

Macronutrient Management
Carb - choose those with high fibre, from fruits and vegs.
Protein - the best dieting food but you still need carb and fat to complete it
Fat - EPA, DHA,
monounsaturated fatty acid,
polyunsaturated fatty acid,
limit on saturated fatty acid but don avoid it
Avoid and eliminate trans fat

Exercise Protects Against

• Hypertension
• Stroke
• Type II diabetes
• Osteoporosis
• Obesity
• Breast Cancer
• Heart Disease
• Depression
• Sleep Disorder
• Colon Cancer
• Arthritis
  

Benefits of Strength Training

• Reduce Resting Blood Pressure
• Avoid Metabolic Rate Reduction
• Reduce Risk of Type II Diabetes
• Reduce Low Back Pain
• Increase Bone Density
• Increase Calorie Burn
• Reduce Arthritic Pain
• Reduce Cholesterol
• Improve Lean Body Composition
• Avoid Muscle Loss
• Improve Digestion
• Reduce Body Fat
  

Again

Again it happened,
When i first met you
You mesmerized me
With my eyes closed
You were gone again

And again,
This intriguing feelings
That i have
By just seeing you
Caused a turmoil
In my head and heart
Such emotionals exploded
Without me having the time to halt it
I yelped,
With tears running down my very cheeks
At this instant,
I know,
I am crying

Again,
I am thinking
Why does it have to happened
Ambushing me
On my least stronger state
Of emotional
At this very moment,
I only have this in mind

Will we ever met again?
It's a positive
Will you ever come back to my side again?
I doubt and keeping my fingers crossed

Do
Come back to me
One day, just one day
Is all i asked
Again and over again...

Losing weight the right way (a short one)

Greentea - consuming it before any form of exercises enhance fat loss in the abdominal region

Eggs - improve eye-vision without you realizing it. Consumption can be high only when u r using
it more for exercises especially for body building. A better and much better food than
carrot (you should know what is the effect of overdozing with Vit A = yellow skin)
Basically, try consuming atleast 4 eggs per week depending on body needs. well you see, you can try observe any bodybuilder in their 20s and 40s, do many of them wore glasses.

Almond - eat a handful of it will provide you the essential or good fats for ur daily need plus it is
lasting and make u feel full.

Carb - major killer in weight gaining. Opt for unrefined, wholewheat, high fibre contain carbohydrate as this will not spike the insulin level in your blood and takes time to digest it.
White bread, a NO NO.

Jogging - Boring, right? try this new way of running
20secs of fast running, then 20 secs of resting, then 20 secs of fast running, then rest.
repeat for 5 reps.
Flexibility - can be jogging, cycling, skipping ropes or anything (related to aerobic)
- times and repetitions (reps) adjust to suits your own capability.
- took less than half an hour

Exercises - opt for a mixture. Doing weight training increase muscle mass thus increasing
metabolic rate for burning fat. more muscle as the composition in a body will burn
more fat. Second, go for cardio work out to increase calorie burning.

The best diet - The Mediteranean Diet. Shit!! forget about what is it like except for its intake of essential fatty acids such as olive oil

Resolution in Australia

MY BODY
1. Get it tanned at Gold Coast or whichever beaches at Aussie.
2. Bulk it up ($ availability)

PERSONAL
1. Learn to Cook (not jus only eggs)
2. Do your own washing (not much been done though)
3. Ironing (mastered but not skilly)
4. Grooming (on the way)

MY LIFE
1. Assist people in Losing Weight & to be fit in life (Health? DIY with guidance)
2. Graduate with a degree in NUTRITION
3. Opt for a postgraduate in DIETITION ($ availability) or
4. Study course into becoming a personal trainer
5. Learn the food cultures, eating habits related to psychology and emotional
and physically that lead to weight gaining in australian

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.