Archive for the ‘Recipe’ Category

Ok, here I am going to start talking about my plateau. I don’t know why. Maybe it’s PMS. I swear some time last month, I had the same ramblings about it and I am trying to psycho myself not to be overly paranoid about how puffy I look and how my mid section is less defined. It’s water retention, honey! Even the ring on my finger feels tight! Oh Lordy! How much water can we women actually retain???

However, having said that, I am pleased to say that my arms look a wee bit defined and popped. Looks good but it’s quite unbalanced cos my mid section is not at all ripped and my thighs are far from lean. Okay, my calves are pretty shapely but we all have the thunder thigh syndrome going on. Hate it! But it’s my body, accept it.

My stamina and endurance have also gone up. Thanks to HIITs. Yes, they can destroy us or make us fitter. The key is NOT to do too much of it. Assuming if I did a 10 min HIIT, I can actually do it 5 days a week. If I do a 20 min HIIT, I’ll do it 2-3 times a week. I am not just talking about sprints btw. Sprints I can only do it once a week. Before I used to do twice but it gets boring! Omg. Running on the track and going round it is NOT my type of workout. The music rocks but the weather is HOT. I’m in Singapore… On the bloody equator!

Anyhow… I recently got obsessed with tumeric powder. I’ve known about their benefits and stuff but finally I’ve decided to add them to my food rather than to take pills. I am already chugging down load of pills:

-CLA (Muscle pharm)
-Multi vitamin with joint complex (Controlled Labs)
-Beta Alanine ( Dr’s Best)
-CoQ enzyme (Dr’s Best)
-Krill Oil ( Prograde)
-Cortisol and estrogen support (Estracort)

So here’s my tumeric chicken-

Chicken breast or thigh
Tumeric powder, generous 2 tablespoons)
Coriander blended into paste 1 tbsp
Spicy chilli flakes
1 tbsp coconut oil

Mix it all up, marinate for an hour and pan fry!

Love it! Goes well with rice or some steamed veg!

Btw I did have my cheat day and I tell u I literally stuffed myself with pizza, cookies, ice cream, risotto, cupcake, brownies, pop corn and chips! I think I chowed down about 5000kcals! But, it’s kinda like a reward thing and to reprogram the leptin levels that are essential for fat loss.

Ok, that’s all for now. I hope this PMS ends soon before the bad-black week of the month. Time to put on my black shorts! And sorry for being crude!

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Time to chill out and go for a topless weekend spin…

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HIIT and Cardio week

Posted: April 2, 2012 in Fit Test, Gym, Recipe
Tags: , , , ,

Introducing my recipe for my coconut coated pork loin.

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You need:
Pork loins/pork chops
Cajun spice (no sugar type)
Dried shredded coconut
Salt and pepper to taste
Some eggs (or left over yolks from breakfast) to coat

-Butterfly the loins so they are flat and thin.
-bash them up with the back of the knife to ‘loosen’ the meat.
-rub some eggs over it.
-combine Cajun spice, shredded coconut and salt + pepper on a plate.
-press the fillet onto the crumb mixture.
-heat a non stick pan up and put a teaspoon of oil just to coat pan.
-when it’s HOT (make sure it is hot so you can brown it nicely), press the fillet down for 10 seconds.
-cook it approx 5 minutes on each side or until golden brown and cooked fully.

Serve with steamed veggies such as Brussels sprouts, broccoli and carrots!

Delicious post workout meal.

I usually prefer to have my protein and carbs (Brussels sprouts and carrots are carby veggies) but with minimal fat.

Anyway, this week is cardio week. Yup. I take a break from weight training once every 6-7 weeks to give the body a little ‘shock’ treatment. I also believe in changing it up every now and then so it doesn’t go into auto pilot mode.

So, here is what I typically eat on a daily basis now:

Breakfast :
steel cut oats (1/4 cup uncooked)
2 egg white scramble
100g fat free yogurt

Snack:
100g Cottage cheese with cracked pepper
1 cup plus peppers sliced (used it as a dip)

Lunch:
Baked button mushrooms with a can of tuna on top and fat free cheddar.

Snack:
Handful of nuts
1 scoop protein shake (no carbs)
1 cup skim milk

Before workout:
Preworkout matrix

Post workout:
25g Protein + 10g carbs for the carb surge
Small fruit

Dinner:
4oz. Pork loin (as shown above)
A big bowl of carby veggies

IF I am still hungry:
1 scoop Slow digesting protein shake 1 hour before bed blended with skim milk or almond milk

That’s about 1600kcals or more.

🙂

Day 36

Posted: March 26, 2012 in Gym, Nutrition, Recipe
Tags: , , ,

So, I don’t understand why men (mostly) love to make loud noises like “yeearghhhh” or “hoooosh” or “grrrrahhhh” when they lift. Like seriously dude. You make it sound like you were squatting 200kg! The fact that you were doing only 30kg (I was doing 40kg) and you made those noises really put the entire crowd OFF. Sorry but, I don’t make noises like you do as I might embarrass myself with my light 40kg squats! Oh em gee!

I did an upper body push today.
Burpee push up pyramid 3 sets of 8-1reps
Wood chopper 3 sets of 10 reps
Db chest press (14kg)
Plate squeeze stance 3 sets of 10 each side
Ab routine
7 min run-walk-run-walk backwards-run-walk.

I didn’t do too much cardio as I don’t want to burn out. It’s bad and the last thing I need is for my cardio to ruin all the gains I made. I might aim for cardio 6 hours later after I’ve re fueled myself 🙂 I don’t think there’s such a thing as doing too much cardio. I think the difference is being able to feel 100% or 50%. Sometimes you know it’s K.O time when your body feels fatigue. Don’t forget I am not in any stims or thermogenic pills and stuff so my energy levels are very honest. I don’t have caffeine and I eat normal. Not low in calories (1500 seems ridiculous cos i usually reach 1500 by my 4th meal) but not too much too. I usually hit 2000 I think! I don’t count but gauging from food, experience and portions. And I eat when I am hungry and snack then my brain tells me to. Eating 3 meals a day does not work for me. I crash big time! I get so hungry by the 3rd hour after lunch my brain literally starts to think about food rather than work! Lol!

smile!

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Made shroom patties with tuna, shrimp, cheese and peppers !

That’s my dinner. 🙂

Day 11

Posted: March 1, 2012 in Nutrition, Recipe, Recovery
Tags: , , , ,

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Introducing my pumpkin paleo brownies. Here’s the recipe :

1 cup pumpkin canned or steamed (mashed)
3/4 cup peanut butter
1 egg
Few tablespoons of maple syrup or honey ( I put around 3)
Huge spoon of cinnamon powder (big fan of cinnamon, taste and health benefits)
3-4 dates pitted and chopped
1 tsp baking soda
1/2 tsp baking powder (so it won’t be too heavy)

Mix them all up and put them in a pan. Bake at 170 degrees for approx 20-30 minutes. Should be pretty firm. Cool and serve with some yogurt sweetened with maple syrup. Or applesauce works too.

Ok, so I woke up with a bad back. One of those unfortunate days. Oh well, I’m used to it. Since the day I’ve had back problems and after the surgery, I had to psychologically prepare myself for frequent spasm attacks. It sucks but there’s nothing I can do about it. I will take it as a recovery day, pray that it gets better tmr before I hop on the plane to Maldives and skip my HIIT. But diet doesn’t fail.

AM : muesli with almond milk

Snack : nuts nuts nuts <;3

Lunch : stir fry chicken with veg

Snack : pumpkin paleo brownies and yogurt

Dinner : it's my mum's birthday so we're going Japanese!

Too full for snack! Oh well… Off to the Maldives!