GOING NUTS!!!!

NUTS .... if you don't know by now, its in the SUPER FOOD list. but please be reminded, not everyone can consume this treasure of nature due to allergy and probably sickness. So be sure to consult your doctor before you consume these babies...

so what is in nuts which is so awesome? FATS!! .. that's right folks.. Nuts contains high level of MUFA. if you have gone through my old blogs, you would know what MUFA is... but seriously, i've been discriminated, condemned and criticized for introducing nuts to everyone's diet (of course, after interviewing them) and consuming tons and tons of nuts... Once I went NUTS tat I bought a 1kg pack of nuts and finish em all in one sitting... lol... but if you look at it scientifically, NUTS not only contain a high level of good fats, its also packed with tons of proteins and fibers... I'm not asking you to pour in 1kg of nuts in one sitting like i did but consuming a handful amount of nuts a day could help you fill up that gap of proteins which you didn't managed to cover up during the whole day. plus, the good fats will help you to jack up the metabolism so you burn bad fats... but pls consult your doc just to be sure.

Different nuts have different unique abilities and effects... so make sure you have a variety.... SO GO OUT THERE AND GET NUTTY!!
These nuts are high in IRON!! hahaha... but i've never tried it before... :P

Hulk Knows the color!!

Yeah, I called it. The Most muscular super hero sure knows the color.. GREEN.. It's not just in pens and papers or even on screen that the huge beast, the Incredible HULK is ripped and as dry as the deserts of Sahara.

I know a lot of people from the gym have one common concept on building mass. Lots of meat, carbs and proteins. but they fail to mention lots of fruits and vegetables. As of always, meat have always been an all time favourite in Mass building process. Especially "BEEF" which contains not only Protein but a high dose of creatine. Next you have the chicken breast and eggs tied closely at 2nd, moving on to fish.... but wait... all these hard to digest protein won't get anywhere near your muscles if your system can't fully process them least to absorb them. If your digestive system is not functioning properly, how is it that you are able to reap the goodness of all the items which you just stuff into that slaughter house?

Vegetables and fruits are a good source of fiber and many of them contains great enzymes which helps your digestive system to function properly. And according to my studies, there is a substance in vegetables which helps you to get that ripped effect by slowing down the process of protein being burnt as food for the body. by doing so, your body actually stays full longer which ends up aiding your metabolism to last longer. isn't that what all bodybuilders have been hunting for all this while? prolonged metabolism rotations which helps to burn fats all day long without turning to catabolism.

Final words, Go Green, Go Hulk!!

Oiling all the way down .... to your tummy

Gosh, you know, if you google bout cooking oil, there is no "agreed upon" statements.. something which is very frustrating indeed for us who does our research before we buy what we put into our mouth.. I was holding onto my phone with "Opera Mini" on with numerous tabs on "cooking oils" such as Canola Oil, Sunflower seed oil, corn oil... etc. and the attendant was watching with the eye of an eagle probably suspecting me as a shoplifter who's pretending to hover around till no one's around. Come on, I didn't have a bag with me that time.. don't think i can stuff any cooking oil bottle into my pants and tell em I have a huge package.... ish....

anyways, there is no such thing as a safe cooking oil as most of the oil would release a certain waste which is harmful to our body under high heat. So lesson learnt. Be it Olive Oil, Peanut oil, sunflower seed oil, safflower seed oil, corn, almond... etc.... Never cook it under Extreme high heat so that means no frying at all.

Something funny though, which reading on articles regarding Canola Oil, some researcher actually mentioned that canola oil is not actually as healthy as it's claimed... but on other logs, its rated 2nd to olive oil. so who is telling the truth? well, I bought a very crystal clear sunflower seed oil which is high in mono and poly fats and very low in saturated fats. Sunflower seed oil is one of the all time favourite oil because it contains high omega 6 and even vitamin e. The ratio of Omega 3 & 6 in the oil is at 1:2. and according to all those logs, omega 3 is not very suitable for cooking under high heat because under those conditions, omega 3 would be damaged and in turn become toxic which is cancer causing. So be careful. I may look like an idiot reading numerous article in front of the item on my phone. but I'm going to benefit from it and no one else once i consume it... so who cares what others think..

another thing which is still in doubt is the log saying Butter is healthy... well at least healthier than Margarine which contains lots of unsaturated fats. But all these while, I've always considered Butter to be a tummy killer due to the amount of fats content... unless i can find a fat free or reduced fat butter... it's not on my list.

So practice moderations as fats will always be fats no matter how healthy it is according to the charts... play it safe...

Health is a lifestyle! not a luxury

Living in this work orientated, money chasing and busy era a lot of us are given the rights to procrastinate and reasons to not exercise... or is that so? You can't reason your way out of health that's for sure. After a while, everything will surface. Visually is the first sign. with fatigue look, droopy eyes, thick eye bags, dark eye circles... etc.. then health kicks in. with more frequent visits to the clinics, pharmacies, feeling more and more tired daily, aching starts to be a part of a daily routine.... etc. Are your going to procrastinate until all this symptoms becomes a part of your life? Irritating you each time when you want to do something which you can easily accomplish few years back? Trust me, after 4 years working as a freelancer with ample time to hit the gyms and workout and 8mths of unemployment to have every minute dedicated to working out, it took me a while to get used to the working life while maintaining a healthy lifestyle. Especially when everyone at work eats the worldly way. hahaha. I was struggling initially until I finally settled down with the office life... emm... well, working society lifestyle and got right back on the track. I prepacked all my food. Here's a breakdown of my daily timetable 5:00am - wake up to have my 1st breakfast 5:10am - workout 5:50am - 2nd breakfast 7:30am - 3rd breakfast 10:00am - snack 12:00pm - lunch 3:00 pm - snack 5:00 pm - snack 5:15 pm - workout 6:00 pm - dinner 9:00pm - supper Whoa!! everyone's common expression. How did I slot in my snacks at work? hahaha.... in the washroom tat is. Not that hygienic but I'm not eating out of the toilet bowl, am I? but it does take a few days to get used to it and to overcome the feeling of depression being confined to eating in the washroom.. hahaha... things i do for health! sheesh.. I don't eat out much but when i do, i choose the right kinda food. I mean, you don't have to restrain yourself from McDonalds or even Kentucky Fried Chicken and even Pizza Huts. Just know what to choose. I usually take a lot of veges. How do you choose? well, for veges, always try to find non greasy or gravy selections. Some veges can be very fatty due to the way its cooked and the ingredients. A lot of people likes to used oyster sauce and other tasty sauces but all these will only add to more carbs and calories. What bout meat? I usually choose steam skinless chicken breast with no sauce added. It's less tasty but its healthier. Try to go for the breast more than the other parts even when you are in a fast food chain restaurant. That way you minimized the amount of fats and carbs. GO SKINLESS!! So I say fast food isn't all that bad? Yeah! you can eat fast food and yet lose weight. But be logical in your choice. If i'm in McDonalds' I usually don't order the carbonated drinks and fries. A Big Mac is all good but if your attendant in the restaurant is a nice guy, you can actually ask em to leave the mayo out. Beef is a great source of protein and creatine. the BREAD? hahaha.. what can 2 slice of palm size bread do to you if you don't take it everyday? and you have the salad selections where you they don't mix the dressings together. Just return the dressings :) KFC? oh yeah, Original only and chicken breast. Peel those tasty, greasy, juicy delicious skins away and leave it by the side of the plate. Never go for Coleslaw cause its high in fats from the mayo.. you see, you don't have to deprive yourselves from comfort food, just be reasonable and don't consume it too often... Eat healthy, stay healthy and stay true :)

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

Spicy tomato Sardine Omelette wtih Mustard

Another Recipe for the healthy soul... you will find that most of my recipe are spicy due to the fact that most of the spicy ingredient i use is fat burning... lol

Ingredient
2 egg whites
1/2 Capsicum
50g sardine in tomato puree
pinch of dry chili
pinch of black pepper
1 tablespoon olive oil
1 tablespoon of mustard

• Extract the whites from the eggs into a bowl
• pour in the dry chili and black pepper and beat the egg till smooth
• Mix the sardine and capsicum in another bowl
• heat up the wok and pour the egg whites into the wok to even
• pour the mixture of sardine and capsicum onto 1 side of the egg white spread when its half harden
• cover the other side of the egg over and let it heats up for a minute or two with low flame.
• pick it up carefully and pour mustard on top of the omelet.

Eggs and Coffee

Just came back from Tesco. Bought a tray of eggs (Protein source) Wheat Bran Bread (Fiber source), Sardine (Protein source), Salmon (Protein source) well, as you can see, all the ingredient are high in protein and fiber and low in carbohydrate..

anyways, today i tried something new.....

Spicy egg sandwich

Ingredient
2 Egg whites
2 slice Wheat Bran Bread
pinch of Dry chili
pinch of black pepper
1 tablespoon virgin olive oil

• 1st extract the egg whites into a bowl
• heat up the wok with the olive oil
• once the oil is hot, pour in the egg whites and even it out
• quickly spread the dry chili and black pepper all over the top of the egg
• flip it over once to cook
• spread over the bread

and here is how you prepare a fat burning, high protein, low carbohydrate meal. Of course, without the thick espresso, the meal would be tasteless.... (Sugarless / milkless)