Protein from the SEA

Super Food to fuel up your muscles. Fish is one of the highest quality which contains sufficient amounts of all the essential amino acids required by the body for growth and maintenance of lean muscle tissue. Along with it's natural source of GOOD FATS... yes... FATS ... hahaha.... try not to fry it so you only have the good fats. I love my fish steam.. but living here in the Borneo Island we get a lot of fresh fish.. as long as you know where to buy and how to choose nothing could go wrong...

well, the fats in fish is being listed as MUFA (monounsaturated fatty acids) the fats which helps your to burn fats. well, I think i've explained it earlier in some of my other logs but in summary, MUFA boost up your metabolism so your body becomes a wok to fry those unwanted fats.... so if you are looking to slimdown or just tone up, Fish is the way.. well, not everyday... even i would puke... wait... probably not.. iv been eating the same meals everyday for the past 3 years when i was in KL... hahaha.....

but as always, nothing is every perfect.. these super food can be poisonous as well... im not talking bout the puffer fish... but due to the contamination of mercury in the deep sea... in very minimal level, we are at risk as well if we consume too much of this hidden treasure. but wait, everyone knows that Japanese eats a lot of seafood and a lot of them live till old age... so how come these theories don't work on them? have you ever notice the favorite drink in every japanese restaurant? hahaha.... i pretty much figure that Japanese drink lots of green tea. Iv read somewhere that the substance in Green Tea actually neutralize the poisonous Mercury in fish as we consume them together.. i don't mean cooking the fish in green tea... although, its not a bad idea :P and not dipping your fish in the tea either.. hahaha... have the green wonder around the table each time u are eating fish.. take sips.. trust me... you won't regret lowering the risk of mercury poisoning while adding extra grams of protein to feed your muscles...

GO GREEN!

Dymatize Nutrition Elite Primal - BEEF PROTEIN

That's right folks, 27 grams of pure beef protein with 0% fats and cholesterol. And if your are thinking of consuming the red meat for that amount of protein... get this in people, four ounces of lean roast beef yield about 22 grams of complete protein. And that is barely 1 scoop. Not to mention what it would do to your digestive system. so what more could you ask for except for the taste of course. hahaha... but I don't think i can take it either if they managed to make it taste like .... emm... beef :S but trying to make it taste fruity makes it... well, not the best tasting protein you can find in the market. but as a bodybuilder, its not bout the taste but the quality of the protein. I've had a shot of this product and "WHOA!" is all I can say. not considering the taste, it's actually a very potent protein. straight flow of anabolic component directly into the muscles. I felt my whole body heats up minutes after consuming it. Well, what can I say with just 1 serving but even so, I felt the effect straight on.

Elite PRIMAL is over 375% more concentrated than an average piece of beef. With a massive 27 grams of protein and 3 grams of creatine per serving. You want quality, Beef Protein is in. Even Kai Greene's using Beef Protein by Muscle Meds.

Lose Fats Not Weights

Previously the goal for the general community is all bout losing weight. As long as the numbers and digits on the scale decreases, the streets will have a couple of more cheerful faces. But that's the problem. People are just about the digits and not about what they lose exactly. And Yes!! there's a huge difference with the same digits. I've been making progress in my body without even changing the numbers on the scale. Would you believe there is no difference in the weight on both the pictures above? Look how different I am with merely 2 months apart. Of course the picture on the left is not taken last before I started my routine but it's how i was till I decide it's time to make a change. I don't know how much is the body percentage on the left but on the right, I was at 3% body fat with 70% muscle mass. the rest are water and .. otrs which is not stated... anyways, lets get back to the topic. you see, there are 2 different directions in losing the digits on the scale..

The digit on the scale went down cause :
1. You lose fats
2. You lose muscles

I believe the 1st option is the objective everyone is looking for but many failed to achieved this goal because they don't understand the principal of losing weight and end up losing muscles which cause a lot of long faces due to the loose skins dangling freely all over.

A lot of people believe The only way to lose weight is to eat less. Gosh, I've no idea where this idea came from but if that's your routine be sure to end up with lots of pain due to under nutrition and starvation. You see, our body is like a big A.I. system. when you starve it constantly, it's going to go into the alert mode whereby its storing all the fats it can get to be used as emergency energy. But where does your body go to for energy? damn right its eating away your muscles. Hence, without the muscles filling up the space, you end up with tons of loose skins. And furthermore, the starvation would cause stomach acid and in the long run gastric might take place. So don't skip that meal... ESPECIALLY BREAKFAST which makes the most important meal of the day. I take 6 meals minimum a day, sometimes i hit a max 12 meals a day. People around me would give me all sorts of comments asking me if that amount of meal per day would make me fat. My answer.... "A picture tells a thousand words"

And secondly, by taking more meals in a day, your body will start working to digest the food and with all those activities going around, your metabolism will shoot up to burn fats. Isn't it great? EAT TO LOSE WEIGHT! it's hard for every1 to accept this fact but its the truth. trust me, when i 1st started, i would feel very guilty each time I pour anything down my throat.. lol. cause I make it a point i'll eat every 3 hrs to spike up my metabolism to turn my body into a furnace. Only when i saw the results that my mind eases and I'm much comfortable hogging out every 3 hours. Of course, you have to choose the right food to hog. I'll elaborate more on what kinda food in my future logs but right now.. be sensible on what you take and don't miss that breakfast....

Beans of Life & Death

One of the best supplement any bodybuilder would love.......... and hate. cause too much of caffeine causes jitteriness and one would lose concentration in the gym but with the right amount, it's the perfect ingredient for focus, strength and a sure fat burner. probably that's why a lot of fat burners in the market includes caffeine as one of the main ingredient. Usually a minimal 300mg.

why is coffee usually underrated? probably most of the time its related to heart attack or discomfort or insomnia. Well, no doubt there are certain crowd who lacks the the tolerance for this super beans but looking pass all these, Caffeine from these wonderful beans helps to boost up our metabolism hence speeds up our blood flow which in turn causes stronger blood pressure to flow through our veins which strength our hearts pump. With the stronger blood pressure, more blood will flow to our limbs.

and of course, there is always a down side to every thing if anyone chooses to abuse them. With every cup of coffee, we actually burns 10mg of calcium.. that's not exactly what we have in mind. With less calcium in our system, our bones becomes very fragile and frail. Definitely not a good sign for anyone not only in the gym but for everyday life. So proper supplementation of calcium mag or citrate is recommended. Try to avoid taking more than 3 glass of coffee in a day. For those of you who are vainpots, too much coffee can cause your skin to be dry and less radiant. not a good idea for those who wanna keep a youthful complexion. So PRACTICE MODERATIONS!!!

Ever felt like being chained?

Ever been a day when you are all hyped up after a day in the gym the trainers been motivating you and giving you advices on good diets only to have friends who temps you with "sinalicious" fatty food and you tell yourself, "what the heck, I can do away with another hour or 2 in the gym tomorrow and start the diet after this meal." then you reached home and have your family serving "too rich for your diet" menu and one you have to consume unless you risk hurting the feelings of love ones? And so your healthy diet plan's beginning to feel further and further away from your reach. well, its just a common routine most of us face so don't feel alone or being left out. In fact, I'm facing this situation everyday. All those around me constantly questions me regarding my diet and my food and some would go to the extend of discriminating my food. hahaha.... and not to forget friends who are not willing to change or couldn't find the determination enough to be on a healthy diet kept trying to pull you down and keep you away from success so they won't feel worst seeing you making progress and they don't.

Well, trust me, its not going to be easy maintaining a healthy lifestyle. Especially in today's society where health is scarce and mostly sold. No doubt our government promotes health but they have not done anything for that cause. Lifting the subsidy off sugar may seems like the 1st step but where did these subsidy goes to? make you wonder. when they 1st announce that they are lifting it for the sake of the community to promote health, i was looking forward for them to transfer the subsidy to supplements such as vitamins and sort to ease our burden on the expensive healthy products but.... guess that large sum of money just disappeared. Oh well...

It was easy when i was living alone in Kuala Lumpur. I control my diet and make sure I know what I am eating. I'll say no when the menu is not in my list of consumable ingredient and choose to meet friends in places where edible food is easily available. I thought it would be easier when I return to my hometown. Won't be that hard to maintain. LOL.. Guess I was a little naive back then.

Well, you are going to wonder how I maintain my health and physics with all these barriers laying around making life on the healthy lane harder day by day. Like mentioned, it's never easy but since I know I can't miss the dinner with my family I choose to take my own day meals.. I consume at least 6 day meals before dinner and supper minimum. In a way, i managed to control 85% of what I eat in a day and the minimum percentage is 75 to maintain on a healthy par. So I'm still above average. Even so, the healthy guideline states to consume less carbs after 3pm. And knowing it's not in my menu, the list are carbs packed. So I consume a minimal amount. 2 tablespoons of white rice and more veges than meat. I used to have the attitude of "EAT ALL YOU CAN" back then. probably its how most asians react "kiasu, kiasi" I remember a time when my brother and I was in Hartz Chicken Sunway Pyramid in 1998. I consumed 8 large plates of mountain high portion chickens. Not to mentions bowl and bowls of ice-creams, softdrinks and sauce. Since its a buffet, I was greedy and would like to eat more than it's worth. But to what gain? sacrificing my health for just a couple of dollars extras? how much could you eat? is it worth it? Remember, its not how much you can eat now, its how much you can eat in the long run. I know a lot of people eat like there is no tomorrow only to find themselves diagnose with lots of sickness which forbids them to take any more of those "Sinalicious" foods. By maintaining my healthy lifestyle, cheating now and then won't be a problem. and I can cheat now and then a whole lifetime...

So choose now.... eat till you are content for a limited time of your life or eat in moderation a whole lifetime.. your choice.... hahaha.... and one more thing.. a lot of people will come up to you and tell you not to torture yourself, live life to the full, eating is a luxury... etc ... but see it in the long run... who will be the winner....

Natural source of Vitamin E

One of the best source of Vitamin E is the Sun.. which a lot of us are getting a little less of.. especially here in Asia where everyone wants to be fair skinned. I've no idea why cause it makes em look unhealthy sometimes. Some of them are so fair that it feels like they are pale more than fair and furthermore, people with dark skin have the advantage of less risk in developing skin cancer.... anyways, it has also been proven that being under the sun will help us absorb one of the most important ingredient for health. But as I always remind everyone, PRACTICE MODERATION. too much of a good thing is never a good thing... Being under the sun for too long without proper protection will harm you instead. And do be reminded to always check how much SPF your Sunscreen has and always reapply it constantly if you are under the sun for many hours. I know it's hard to find any which has protection against both UVA and UVB here in Malaysia but usually i prefer "banana boat range of sunscreen and tanning oils"

I've been reading a lot regarding the measurement of the SPF (Sun Protection Factor) and I find it hard to define it as there are much speculations circulating around. but what I can confirm with you is that the higher the SPF is not necessary the better. It all depends on how you use them. Some of the highest SPF, I think which is at 70 now doesn't mean you can stay under the sun the whole day with just one application. Remember to check if it has both UVA & UVB protection. cause even if you don't have any sunburn after the long hours barbecuing to get that perfect tanned skin, you can still be under the risk of UVA harm. And what made it worst is UVA damage last longer as the most significant sign is premature skin condition.

Anyways, what is Vitamin E anyways? ITS FAT... muahaha.... joking.. its a kind of FAT-soluble vitamin which protects Vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissues. And not only that with the essence of Vitamin E in our body system, we can reduce the risk of contacting heart disease, certain type of cancers and cataracts ( growth on the lens of the eye which cloud the vision)

But of course, with the sun, its just a minimal amount. We are what we eat and consuming food high in Vitamin E will better increase the amount absorbed. Bear in mind, food which are cooked for a long period of time will lose it's nutrients.

below are some of the food with high Vitamin E.

• Vegetable oils : Corn, canola, sunflower, sesame, cottonseed, peanut, rice bran, and palm oils.
• Nuts : Almonds, walnuts, peanuts, pistachios and hazelnuts.
• Oil seeds, legumes and grains : Corn, lentils, wheat, rice, beans, chickpeas, barley grass and oats.
• Wheat germ oil

not only is sunbathing a relaxing activity and a supply of minimal vitamin E amount, it is also a great way to get all those definitions out with a darker skin and of course, drying up under the sun helps to torch away some fat... yet to be speculated.. lol.... but it sure does give you a healthy radiant glow.

miracle product - or is there?

Is there even such a thing as a miracle food at all? You look out your window as you drive pass the highways and you see billboards after billboards of slimming products which guarantee success even without exercise and  some promise results even if you don't watch your diet. Eat as much buffet as you want, nasi lemak, lemang, curry, fast food... etc .... even in the newspapers, you see pages and pages of these advertisements... so do they really work? I mean, by what they claimed? Of course a lot of people would be interested. No tiresome gym workout or hiking.. no sufferings from food cravings. Enjoying those alcohols and beers without having the guilt or worry as long as you take the product. If it's that easy, how come the world's obesity percentage is increasing? If's it's that miraculous, why is the percentage of death due to visceral fats has not been decreased? Ever wonder why?

PERFECT 10 to LIFE

A lot of people think that to obtain health one must work their ass off in the gym and pump till their knees shiver at every step, feels like crawling to their car and drives painfully home. And at home, they don't even feel like cooking or doing any house chores.. hence, the classes became an all time favourite where everyone rush from work to the fitness center to join a group of friends to tire themselves out which made them felt better. The more fatigue they felt, the more they feel their fats torched.... or is it? most of these classes works and they do burn calories... but only if proper nutrition is consumed. If not, the muscles are burnt along with the fats.. sometimes more cause our body is a biological Artificial Intelligence whereby it will do anything to keep our body in neutral state if not perfect. So the less calorie left in the body, the more it will keep fats to save it as emergency energy due to the starvation state and the more muscle it will burn as fuel for the body unless of course, you feed it. Even so, your body's mechanism has already recognized and accepted the new settings thinking you will starve it anytime soon, it will store more fats. So Classes is an awesome workout to torch the fats but without proper guidance, it might just have the opposite effects.... ANYWAYS........

.... that's not what I'm going to emphasis on today... and right here right now, I'm going to take your NO1 reason to procrastinate on obtaining health... "NO TIME" and throw it into the bin... What I'm trying to say is that you don't need a whole 2 hrs a day o 4 or even 1 hr a day to get in shape.. would you believe me when I say YOU NEED 10 :) Yeah! that's right... YOU NEED 10 A DAY TO MAINTAIN GREAT HEALTH!!!! ..... here's how......

Egg-ing your way to health

There have been different speculation regarding the nutrition of eggs.. we have the ones who can never live without the eggs for their daily source of HIGH PROTEIN and LOW CARBS  to fuel the metabolism to feed muscle and burn fats. And there is another school who believes that Eggs are BAD source of CHOLESTEROL which is bad for the health. Now who is right and who is wrong?

Holidays a gym day.......

what's a day to start of with if it's not with a great workout day on a holiday... lol.. anyways, initially i was thinking of how am i suppose to workout this week cause my friend came down to miri for a visit and i would like to meet up with him but at the same time i don't wanna miss gym... cause its ones a week thingy... lol.. anyways, thank God its a holiday today... il b taking the bus to meet up with him over the other side of town... cause every1's using the car to church and I'm left with transport no 11... my two legs.. hope i can still walk tomorrow cause i've pound my legs extremely hard today...

oh well... lets get back to my gym log.. so i reached the gym around 0815hrs and started straight away after i put away my belongings into the locker.. ps... iv decide not to work on my cardio cause my schedule today will b very intense...

since i did my shoulders yesterday, i started off with my pecs. The same old routine but i added extra load. i was pressing 120 doing incline at every steps while supersetting with machine press. and ended the streak with a dumbbell pullover.

then feeling a little pumped, I supersets Wide-grip lat pull behind the back with wide-grip lat front pulldown. Followed with a close-grip pulldown supersets with a wide-grip sitting row. Since I have ample time on the day, I threw in close-grip sitting row supersets with a reverse grip pulldown and finally end it with isolated lat pulldown. But i guess, i was feeling a little over when i decide to throw in a reverse grip standing cable row.

Next I move on to my machine abs routine but added a modified leg raise which i've been coaching my clients to use.

Arms came next. I started off with my triceps since i ended the previous exercise on my back so i want my biceps to rest before I pound it. As usual, triceps begins with triceps rope pulldown supersets dumbbell kickback. then I moved on to v-bar cable pushdown supersets with dumbbell triceps extension. Didn't wanna put too much pressure on my arms so i can torture my biceps so I ended my triceps blast by supersetting cable triceps pulldown and modified low pulley rope pulldown.

Biceps started with a high pulley alternate cable concentrated curl. super21 supersets alternate dumbbell curl came next followed by alternate hammercurl supersets cable biceps curl. I ended it with a drag cable curl.

I think the 1st part too out 3 hrs and its about time my body turn catabolic.. but i think it had 1/2 hr ago.. so i quickly down 1/2 handful of raisins before I munch on my peanut butter toast. Our muscle needs to grow and pounding it too hard or too long would deplete all the sources for it to feed on and instead, our body would choose to store on all the fats for reserved energy and munch on our muscles. so there goes the myth #1 hardcore workout burns fat.. true, but without the proper timing to feeding the muscles, its all out of the window.

not wasting any of the precious time, I quickly came back to the gym and started on my legs with heavy leg extensions. working on all the heads by changing the angle of my feet, I felt every bit of the burn.. hahaha... since i don't have much tools to work on my legs, so it's pretty much under developed ... moving on to the lying leg curl. this exercise is a little tricky.. a lot of ppl like to add extra plates thinking that it's going to make the muscle grow but instead, they end up curling with their hips taking up all the action. its like a dolphin swimming on the bench... anyways, by doing so, not only ur not working on the hamstring, you are risking injury to ur back... anyways, after these 2 exercise, i could barely walk.. but i was very determined... I staggered all the way to the smith machine and pull out 12 sets of 8 reps squats @ 120lbs on 3 angles. 4 sets each. Finally I dragged myself to one of the machines to work on my calf raise. Since there is no proper machine for that, I got a little creative and used the leg support on the chess press machine to get the calves burning..

last piece of the day, the delts. As mentioned above, since I did it the day before, so I started off with a machine press supersets with side lateral raise followed by close grip machine press supersets with front lateral raise. The price of the day was when I shrugged 100lbs on each side.... no cardio for the day cause i think iv burnt more than enough calories for the day... lol

anyways, taking the advice of Mr. Miri Iswandi.. I went to carbo load.. but i didn't wanna just load up so I choose a clean steam skinless chicken breast without any gravy with white rice and chili along with a cup of black coffee... feeding ur muscles with lots of protein is important... so work smart, eat smart...

Good portion from Sin Liang Chicken Rice, Miri

see how dry the skinless chicken breast is... i know... not the tastiest looking food... lol

Man on a Mission - Sony DVcam

I was assigned to this piece on this day. It's an old model Sony DVcam. Nevertheless, it works like wonder even when the condition is really banged up. probably it's been "FULLY UTILIZED" if u know what i mean.. lol.. anyways, it's a wonder that this baby works better than the new HDcam from sony. I had a minor problem with the DV tape ejecting parts on site with the HDcam. I've no idea why or how but finally got it to pop out just in time for the event to start.

1 thing i love bout this DVcam is that it's function "FOCUS RINGS" muahaha.... i just love it.. but its not just that. i mean, the placement of the knobs and buttons are not too much of a hassle and the dept of field is great. I was playing around with it while shooting the event and i hope it turns out brilliant... cause i dono if the MTV effect will be to my boss's liking... lol..

Trip Down Brunei...... GYM TIME!!!

hahaha... i din manage to capture any video this round cause my HTC Mini is still in the workshop.. and I was in a rush so I din wanna waste time fiddling with my handycam as I wanna finish off my whole body workout before 12 noon...

I woke up 0430hr on a sunday and took my 3 breakfast with 700 crunch to start the dawn.. hahaha... i managed to boil water, and put out my laundry to dry before I started my journey at 0550hr. Took me 1 1/2 hr to reach bandar seri bergawan. 1st thing I did was hit the gym. I went to Tru Fitness which was located at telanai just behind the Volkswagen showroom.

Paid my B$5 per entry fees and without any hesitation, I took my caffeine dose and started off with moderate alternate dumbbell curl supersets with Heavy E-Z bar curl followed by Rope Hammer cable Curl and ended it with High Pulley cable concentrated curl.

Jumping to my triceps without pause, I starting with the Cable Rope pulldown supersets with triceps press down. I moved on to Isolated kickbacks supersets with Isolated Triceps extension supersets with cable crossover extensions. I finish off with a heavy behind the back dip.

Dash across the room, I picked up 2 sets of dumbbell to throw in the side lateral raise dropsets, followed by front lateral raise dropsets. not to forget the rear, I did my bent over side lateral raise dropsets and shrugs. Not getting the kick out of it, I moved to the next column and torture my side and front delts with cable side and front lateral raise.

not giving myself time to rest so I can skip my cardio, started the pounding on my pecs with cable cross fly and low pulley fly. I grabbed an incline bench quickly and did my crazy pecs sets but this time, I took advantage of the cable machines and did it all in flies motion. I checked the time and knew that i have little time left for my last 3 body parts so I figure I need to work a non-stop workout. so I supersets all my chest workout with heavy squats and leg presses.

I moved on quickly to the work my back. So I started my routine with a Lat pulldown supersets with leg extensions. follows by a variations of sitting rows supersets style. before I finish off with heavy calf raise.

I end the days workout with 1300 machine crunch.....

what a great sunday ... but im aching all over today.... so today's an off day... :P don't try this at home... im crazy.. and ur not ... hahahaha

The JVC GY-5001

The 2nd camera I handled was the old school JVC GY-5001. It's a huge machine but it's not as heavy as it looks... emm... well, Im a weight lifter so probably most of these machine feels light to me. anyways, its a great machine with its superb lens (Drool over anything with a focus, zoom and iris ring.... lol) although the size is a disadvantage for certain kinda shootings but it makes most of what u need in an event shoot. I wouldn't mind using this machine to shoot my short film.. as long as i can get it cheap.. but iv to think of how to hide them when im doing a guerrilla production.. hahaha...

"Camera? what camera?"
"Oh, you are talking bout this camera looking thing mounted on my shoulder? it's a water bottle, not a camera"
"no joke, its just like those backpack with the water pack" .... sweats.. hahaha

well, we were doing a life broadcast that night and I had to stand the whole night cause again, its another non-stop action night... but i had a huge hardcore tripod to mount the camera on so i've no worries bout it. i think the only disadvantage i find in this camera is the LCD screen.. which is a wee bit small which makes it hard to judge if its' in focus and its a square screen compared to the wide screen standards in trend. the color is fabulous... not on the screen but i had another LCD viewer. it captures low lighting pretty well i may say..

anyways, another late night job...

My 1st assignment with a Sony HDR - FX1

It's my 2nd day at work and i was given a HDcam. The cam is fabulous but not a great cam under low lighting.. i guess its more of a film cam rather than a field cam.. usually when u shoot a film, proper lighting are strategically set so there is no problem in using this cam.. but what i love bout this cam is the FOCUS RING... muahaha.. i just love it... and furthermore, there is a manual iris, shutter speed and gain function which comes in handy.. although its not fun trying to grab a hold of them during the field shootings.. but its good that it's there. As to why it's not handy during an event shoot? well, cause I was shooting a concert and as you know, the lighting were crazy.. so i had to keep my fingers on the iris knob with the zoom ring constantly. no fun at all.. lol

well, my 1st assignment was to cover Shell Sarawak's 100 yr anniversary "party in the park" event. Im one of the 3 cameras on site for the life feed broadcast. well it was a huge event with over 6k seats with many invited celebrities such as the Malaysian Jazz queen, Noreen Aziz, singaporean idol singer Farhan, an american singer (sorry, cant remember ur name but ur voice is AWESOME.. sounds like Phil Collins), local band Energy, and Comedy court guys from KL. the invited host for the night were awesome too .. sorry, not good with names ... haiz... my duty for the night was to capture u all so didn't get the name .. lol.. but its a radio host and a model of which both are from Kuching sarawak.

I think a lot of people were woken up by the loud bangs from the huge fireworks display.. pretty much guess it cost a lots of thousands, 10s or 100s even.. with that crazily superb display.. there is no doubt.. I was in the mist of action so i felt it.. and i do mean felt it cause it was just right in front of me.. as well as the large speakers and the fireworks just couple of feet away from me.. hahaha... and not to forget the torch which constantly blows fires.. how close was I? enough to feel the flame in my face.. it was fun though.. if u know me enough, u would know what i meant :P anyways.. i had to stand there with the camera for 7 hrs straight cause it was a non-stop show... i figure they would come to relief us once in a while.. but guess, this is still miri after all.. human and staff rights pretty much lacks here with our not so efficient labour law governing us.

anyways, its a great experience... with the FX1 i mean.. :P