Archive for the ‘Nutrition’ Category

So I am starting the isolated pumps. Going to go heavier and bigger. Done with the pre-pumps and now I am going to be a little bit more hardcore and back-to-basics

5 min warm up followed by…
Incline flys
Incline bench press
Bench press
Cable Crossovers
Incline DB curls
BB curls
Hammer curls
Preacher curls

Cardio 125bpm

Yeap, it’s all back to the roots. Classic bodybuilding style is back! Now that my body is prepared for the real deal… I am definitely going to make some gains.

Creatine pre and post workout
Carbs + protein pre and post workout
Proper meals
Proper organization
Sleep more
Dream more
Live better

I’ll also do a once a week run (just for the sake of running) with my buddy! I am NOT a runner so this is really a drag-my-ass-out kinda thing. Lol! Wish me luck!

Run and pump

Posted: April 27, 2012 in Fit Test, Gym, Nutrition, Recovery
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Ok, so I did something really insane.

You know I don’t run often. Maybe on average…once or twice a month at MOST. However, all thanks to Mr John, we did an hour, aka 10km jog. Oh em gee… I swear it was mental, especially for someone who doesn’t run often! Sheesh! I was drenched in sweat after an hour! But felt good. My hamstrings hurt the next day…my abs too! Dang! And I had training.

We did heavy stuff for PT today. I did barbell chest presses 40kg and did biceps, shoulders and delts. Painful session. My trainer asked if I actually want to compete in the Miss fitness category. I’m not as confident as he is! Still have too much fat covering my abs! Sadly…but then again, it’s not bodybuilding so it’s not that scary.

Ouch… Need to nurse the DOMS!

Just indulged a little bit tonight 🙂 felt that my workout will do justice to some sinful sugary fattening desserts that I had. 😉

Smile… What’s life without sugar?!

PMS… Few more days before it actually ‘starts’.

Is it me or creatine?

Posted: April 12, 2012 in Gym, Nutrition
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Ok, so I have been on Creatine for about 3 days now. I am not sure if it is just me or it is the effects of creatine but I feel like I have a wee bit more strength. I also feel my abs getting hard from ab work the next day. It’s weird. I’m not sure if the effects can be ‘felt’ so quickly or if I am working out harder or getting stronger. Whatever it is, here’s my review on Beast Nutrition Creatine product:
– Tasty. Tastes like citus gatorade but not too tangy. Has a nice mild after taste which doesn’t feel acidic on my tongue or tummy
– Very mixable. Ice + water + 3 shakes = perfect
– I would say it’s affordable. I mean, how many creatine products actually taste this good?
– Does not make me bloat. I read that creatine makes a person bloat some times but with this, no bloating or discomfort. No hyperventilating too 😉 LOL

Overall : 9/10
Didn’t give a 10 because I felt that there were way too many ingredients which I cannot pronounce! Haha! It’s just hard to do research on every single thing try put in there you know?? But I mean, I don’t care. It’s creatine. Not a fat burner! I couldn’t die from it.

Am going for a full physical check tomorrow. A bit nervous… They are doing a 3D scan of my heart, lungs, liver, kidney and etc. Also detecting cancer cells and checking on my oxygen thinggie while running on the treadmill (omg…I haven’t ran on a treadmill in a while!) it’s 7am to 6pm. Geez… They going to open me up or something??? No doubt my ass will get probed but I’ve had stuff going up my ass before. Also got pap smear and all that crap. Long day…fasting tonight all the way till Friday evening. Oh my lord!!! I am so going to die of hunger. In fact, I might get so hungry that my stomach growls so hard it makes people think that there’s a tremor going on.

We’ll see. Hope my body is still in tip top shape at 28!

Hi, so what are your thoughts about creatine? I am starting to consume some creatine. Not the full dose as stated on the label as I am a 123lb girl and I ain’t going to consume a 200lb man’s dose.

I do want to make some gains at the gym as I feel that my muscles are kinda ‘flat’. You know, typical Asian genes! It doesn’t mean that I don’t have strength, just that it’s lacking a bit of oomph! I’m not into supplements that much but IT think it could help. no harm trying! Gaining a bit of mass is what I want. No doubt that my body is fairly athletic, just wish I could have another 5lbs of muscle.

I am currently taking brand, BEAST and it tastes good. Citrusy and I drink half of it prior to workout, and the other half during and after my workout even though it says one scoop before and one scoop after workout. I’ve heard stuff about bloating and etc with regards to creatine but I haven’t experienced any bloat or what not. The only bloat I get is when I have PMS!

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So my bodyfat is down to 18.9%. I haven’t done the calipers but this provides the same result as the calipers.

Not much but still going!
Have a bit more muscle fibers along the side of my body as you can see. I also went for Pilates today and it was quite awesome. 100% core and very friendly instructor.

My trainings this week have been fruitful and very intense. I have yet to take my timing for 100 push ups, 100 inverted rows, 100 bodyweight squats, 100 full sit ups. My target is 10 minutes. We’ll see how it goes. The last time I did it was 15 minutes! Well partly because I did 40 reps x 2 and 20 reps x 1 for each exercise. So now I will do 10 reps for 10 sets all exercises!

Nutrition wise is good. I haven’t been that calculative but trying to watch what I eat and gauge the amount of carbs and protein. I definitely got enough protein but my carbs are always around slightly under par. I know it’s important to get enough carbs to sustain good workouts and fuel myself but I don’t know why I can’t seem to fit them in! So my strategy is to add a peanut butter and JELLY sandwich. I think the jelly helps! Lol! I think I should incorporate fruits as I usually have a cup or leas at night only. I should add some after my workout for my carb surge. Afterall my post workout only contains 10g of carbs I think!

I’m feeling awesome. I was a little bit poofy and it was because of my water retention during my PMS. The next 3 weeks will be fine…until its time again for the bloat! Yes, I bloat quite a bit! But it’s a cycle all women go through. I usually crave for sweets during that time and I always give in to it otherwise I’ll feel miserable. Then again, I try to make it up by pushing myself harder at the gym…or just have longer harder sex! Haha!

Whatever it is, don’t lose hope! Burning fat may take forever (like my case) but you know, 1% fat a month is still progress! In 6 months, I’ll pretty much balance out and come to a stand still. I won’t go too low cos I know being a normal woman it’s VERy Important to have certain levels of fat. I still love my desserts and wine 🙂

Now to get my bf into shape!!! He’s been sprinting with me over the weekends so it’s good! 10 x sprints of 100m is awesome! Keeping fit together is what every couple should do. He knows I’m the bunny so he totally gets pushed as he doesn’t want to run slower than me!

So today, my advice is:
RECOVERY is king.
Workouts are queen.

Recovery well with rest and proper nutrition and push yourself harder next week. Skip the marathons and long runs and do a variation of exercises to boost your metabolism. After all, your body can get immune to running, thus alot of joggers don’t actually burn fat after a period of time and you wonder why the lady that goes to the gym 5 times a week, runs for an hour, sweats like a pig but doesnt change in her physique. Change it up and see what it can do for you. 🙂

Workout routine

Posted: March 30, 2012 in Fit Test, Gym, Nutrition
Tags: , ,

Want a workout that will leave you like this? Yes… That’s me after god knows how many minutes.

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Here goes :
30 reps each and don’t even think about cheating. One leg, one count. Not left and right = 2.
Rest if you need to but not more than 30 seconds.

30 bicycle abs
30 lunge back and forward kick up (right leg)
30 lunge back and forward kick up (left leg)
30 1 legged burpees (right leg)
30 1 legged burpees (left leg)
30 jumping pulls ups (or if you want, challenge yourself to inverted rows or normal pulls ups, but you might die)
30 jump squats (touch the floor and star jump up)
15 side plank lifts (right)
15 side plank lifts (left)

*If you have back problems and can’t do lifts, feel free to do 15 hanging knee raises instead, followed by 15 mountain climbers.

I always believe in starting and ending with an ab workout. Somehow by starting with an ab workout, your body tends to naturally keep it tight for all the other exercises cos it’s ‘woken’ up.

Try it!

Don’t forget to have equal portions of starch, carbs and protein for lunch and dinner 🙂

I can say my diet consists of 40/40/20 ratios of protein, carbs and fat. eat right, feel right and don’t worry about the carbs! Good carbs can benefit one and make sure they are in forms of steel cut oats, sweet potatoes, yam, veg, occasional skim milk, yogurt etc.

Overtraining and too much Cardio?

Posted: March 27, 2012 in Gym, Nutrition
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Actually maybe I should stop counting the days. Lol! Day 37, but really, I don’t are about the god damn days!

Yes, although my goal in 90 days is to get down to 17% bodyfat but you know, as long as I get there, I don’t care how many days it’s going to take me.

So here’s the thing…

Often people view losing weight, shedding fat, getting in shape as cardio, cardio and more cardio. But, bear in mind… Running an hour a day is probably going to make you look like a typical marathoner: skinny fat VS looking a sprinter who does HIIT sprints, circuits and training with weights. I guess it depends. Most women (in general) don’t mind the skinny fat look as it’s slimming right? Wear skin tight dresses and get to show off their skinny arms… And of course, I on the other hand prefer the more athletic look. The muscular definitions on the arms and legs kinda thing. So, choice of training affects the overall built. Over doing cardio will ruin my gains, but not doing enough will not get the fat off and I won’t be able to lose fat. I’ll just be piling on mass.

So, my solution is:
-HIIT on 3 off days (20 mins)
-or HIIT on every un-sore day (10 mins)
-3 sessions of LSD cardio (40 mins jog or equivalent)
-Weight trainings 3 days a week, separated into upper body chest, legs and arms + back.

My advice is, don’t train every part of your body in one session and them whack the gym again working out the part that you’ve worked. Think about it… Instead of doing 2 exercises each for the entire body and feeling totally drained and exhausted, why not do 4 exercises for your upper body on Monday, 4 exercises for your legs on Wednesday and 4 exercises for your back and arms on Friday…or whichever schedule works. This way, I can choose to work on HIIT on my day off without feeling wiped out. Plus, I didn’t train my legs on Friday, which means I can actually do my jog on my active rest day (Saturday) and feel good about it.

Muscles need to recover to grow. And if you for rest them, all those pumping at the gym would eventually go to waste. And I am not kidding!

Look at those people who go for the hour long butt busting kick boxing classes. Have any of them lost weight? Have a 6 pack? Have muscular forms? 4 out of 5 I can tell you have not changed physically, and even if they did, it was only for the first then they hit a stall. But they think they still burn calories so it’s fine! Well, it’s not. What’s the point if you stay the same? Are you even happy having a bodyfat % of 25-30%? I wouldn’t. I think women, if not for aesthetic reasons, should try to get to a 21% at least. It’s better for health. Men should be around 14-16%…in general. You don’t have to be super lean cos it’s hard to maintain over time and even I want to have my ice cream as snacks every now and then.

Instead of viewing it as a ‘weight loss’ to look good…always see it as a ‘road to living longer’.

My next post will be about low fat foods, proteins and carbs. Too much confusion out there about some people not being able to do well with carbs or having the need to be on low fat diets to lose weight etc…

All I can say it’s all BS 🙂 so be happy that you can have carbs and still lose weight.

And remember: A spoonful of cinnamon a day can help stabilize blood sugar levels and destroy cancer cells. Add them into your coffee latte, oatmeal, yogurt, pancake or to a simple blueberry whey shake!

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