Saturday, July 31, 2010
What a way to break the news, huh?
And so it is that I can't test my squat strength. And so it is I have to make do for another week without my pair of 10kg weight plates. And by that time it's gonna be Ramadhan already.
Tuesday, July 27, 2010
Challenging because I try so hard to gain weight all year long only to lose what I've achieved during the fasting month. How do I maintain or at least minimize muscle loss during that month-long period? What kinds of food should I take during sahur? What about when breaking fast?
Should I exercise or should I not? I'm pretty much addicted to weight lifting, a month going by without it is pure torture for me.
Your feedbacks/opinions/sharing of gripes (also known as bitching) are very much appreciated.
Sunday, July 25, 2010
What's the point of being slim if you're not fit, anyway? Do you really think being a twig is sexy? I have a colleague who religiously took MRPs for several months in preparation of the company's version of the biggest loser. She goes to the gym. But she doesn't take much proper food. She took the MRPs.
She won the contest. Then gained 6 kilos. Surprised? Nope.
Look, the only way you can lose and MAINTAIN a healthy weight is by having good eating habits. Not by cheating. Taking MRPs is just plain ridiculous and not to mention unnecessarily expensive.
There was another case of one of my blog readers who was approached by a lady who claimed that she can help him lose weight. The woman was selling Herbalife supplements. I did visit the link the blog reader gave me. I wanted to guffaw when I saw that she herself had some weight to lose. Talk about the blind leading the blind.
Wanna lose weight? Wanna be healthy? It's simple:
Good diet. Exercise.
No slimming pills, supplements, slimming centres necessary. I might get hate mail after this. But I couldn't care less. I stand by my convictions.
Wanting something different, I joined a few friends and went up Bukit Gasing for a bit of jungle trekking. Nothing interesting, right? Well firstly it was raining rather heavily. And secondly, try trekking up a hill with an open umbrella in your hand. Yup, you read right. I trekked up a hill holding an umbrella.
I can't help it. I'm a city chick through and through. I can't live without hot showers, a comfortable bed, and Astro. It was a miracle I even went up there in the rain in the first place. We're going up there again next Sunday. Hopefully we'll have better luck with the weather. Perhaps I'd trek with high heels then. That'll be interesting, eh?
Thursday, July 15, 2010
A typical week for me goes like this:
Mondays, Wednesdays and Saturdays: Training days
Breakfast: Ranges from scrambled eggs, baked beans and toast to mihun goreng with eggs sunny side up to tuna sandwiches.
I sip green tea all day
Lunch: Grilled chicken with mashed potatoes and loads of salad
I usually come home at about 6.30pm (if I manage to cabut from the office on the dot). I'll start lifting weights between 7.30pm and 8.00pm. My training typically lasts about 30 - 45 minutes. I take a protein shake after that. Have a rest for about 30 minutes then hit the shower, get dressed and go get myself dinner.
I don't really care that my dinner is very close to bed time as I know my body well. Eating close to bedtime doesn't make me bloated or fat or whatnot. In fact, I typically wake up with a growling stomach the next morning.
Oh... dinner is usually rice with chicken as lauk...
Yep, rice close to bedtime.
And I STILL find it hard to gain weight.
For non-training days, the diet is still the same but without the protein shake.
And yep, that's pretty much how my week is. Of course, if it's close to the time of the month my appetite would be through the roof and just last week I had nasi lemak for breakfast, nasi campur for lunch, maggi goreng at tea and lasagna for dinner.
See... I told you I'm no saint when it comes to my diet.
Wednesday, July 14, 2010
Alas, cash is a constraint and we all have to improvise and/or make do with the stuff that we have. As I've written in an earlier post, I have recently bought myself a barbell. And while it is undoubtedly a fabulous addition to my modest home gym equipment, the lack of support equipment such as a weight bench and a squat stand makes it tough for me to use the barbell to its full potential.
Doing squats for example, is pretty dangerous when you can't place the barbell somewhere at shoulder level. Doing a heavy squat is almost impossible if you have to lift the weights from floor level. And because of this predicament I decided to look for alternatives to squat stand. And hence the dinner chairs as substitute.
I know, I know. There's only so much weight my pair of dinner chairs can handle. But until I can save RM1,600 for a squat stand or find a sturdier DIY squat stand, the chairs will have to do.
Oh, did I mention my trusted pair of dinner chairs also serve as my dip station? Talk about economical, eh>
Monday, July 12, 2010
How to Gain Muscle Mass on 3 Meals a Day
By Nick Nilsson
For those who work for a living, it can be extremely tough to get
the 5 or 6 meals a day often recommended. I've got a plan that
can help you get the calories you need on
limited time (and appetite!).
Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?
Absolutely...and I'll tell you how.
It's all about meal timing and quantity.
Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.
The problem arises because many people simply CAN'T get more than 3 meals day.
Here's my solution...
1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.
2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.
3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.
4. Do your workout and have your post-workout shake.
5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.
6. Next day, repeat.
That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.
If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at Fitness e-books.com!
Sunday, July 11, 2010
- Most of the trainers don't care about you. They just care about how much money you can shed.
- I do not appreciate wiping off other people's sweat on the bench.
- Some gym members think that because they pay for the membership, they are entitled to hog the machines/equipments even though all they do is just talk on their mobile phone rather than exercising.
- The time wasted driving to the gym, change to my training gear, train, shower, and drive back home.
- Some gym members and even personal trainers give you weird looks as you move from one floor to another to complete your training.
- The reason why I move from one floor to another: During busy periods the equipment/machines that I want to use are already taken up, so I need to look for alternatives.
- Personal trainers who give stupid advice and make you do moves that are useless.
- Having to listen to the aunties who go to the gym to burn calories by socializing in the locker room while eating junk food instead of doing any kind of real exercise.
Saturday, July 10, 2010
Should I get a certification? Is a certification really necessary? Where do I go to look for advice and guidance? Yes, this blog is a good start to 'get my name out there' but it is definitely not enough. What else should I do so that I can test the waters sufficiently before diving in?
Tuesday, July 6, 2010
BUT... after a two-week hiatus from any kind of training, I am now feeling the aches and pains associated after a good training session. Why no training for two weeks? Well, I was supposed to take a week off from training of completing Phase 2 of Jason Ferruggia's MGS programme. And then I went to Phuket.
So yeah, no training whatsoever for 2 weeks.
Could it be that the long absence of any kind of torture made my body err.. complacent? (for lack of a better word). Or perhaps it was because I was feeling a bit under the weather when I started training? Maybe a combination of both?
Maybe it's that new barbell. Hmmm...
Oh well, these aches and pains will go away. And tomorrow I shall continue to train. Hooyaaa!!
Monday, July 5, 2010
But first, let's look at the more commercial suppliers out there. I'm gonna use BSN True Mass as a point of reference to compare prices. Okay... first up:
1. Egonutritions - Price per tub of True Mass: MYR273
2. GNC Live Well - Price per tub of True Mass: MYR322.90
Pricey, huh? The good news is you can use a credit card to purchase your tub of protein. But unless you're in desperate need of protein but it's not yet the time of the month... would you really want to pay a premium for your supplemental requirements?
I've discovered a few other supplement supplier in the market that offer True Mass at a much much cheaper price. And here they are:
1. Fitnutritions - MYR200 + RM10 (Shipping fee) per tub of True Mass
I've gotten hold of the guy behind Fitnutritions several times via Facebook and he's a great chap who doesn't mind sharing what he knows about supplements. In fact, he was the one who recommended True Mass to me.
2. Supplement Zero - MYR210 (Inclusive of shipping) per tub of True Mass
Haven't yet bought from this site, but would definitely go here if Fitnutritions is out of True Mass since the price is exactly the same.
3. Supplement4U - Also selling True Mass for MYR210.
Much cheaper, don't you think? But the catch is you gotta pay cash. And thus I advise you to save your money accordingly when you know your supply of protein is running low.
P/S I did this survey because I want to share with my Malaysian readers in particular where you can get your supplements on the cheap. I am not paid any commission for writing this entry. If you know of other suppliers, do share as well!
Saturday, July 3, 2010
I didn't exercise at all in Phuket. But I spent my time there doing a whole lot of walking, exploring Patong town and also swimming to my heart's content.
Also tested my skills at the shooting range. But damn, my hand-eye coordination sucks big time lah. Well, at least some of the bullets manage to hit the target.