Nothing is Impossible until U think It's Impossible!

Well, lots of ppl would say how hard it is to actually change one's lifestyle.. I was like that too.. I love all the good food, lying on the bed watching TV or drama.... etc... I would not have thought I would be one who is so strict on my diet and maintain my discipline to what I set out to be. I was pretty much a laid back person back in those days. I was really sporty and active when i was younger up till i sprain both my ankles during a basketball game and I've never really exercise.. I love sports bt never found the motivations to do so cause each time when my ankle hurts, i would just give up... Bt that never stopped me from reading bout sports, bodybuilding and health... its just that its hard to bring oneself to actually step out of the comfort zone to actually start doing it...

Oh well, I would say, one day, something struck me out of the blue and so I went back to gym.. twice or trice in the whole year in 2008. I did start off with my friend's dumbbells at home.. on and off... bt tat only build up my momentum till the point i was so motivated that I took my friend's bicycle and cycled to the gym which was pretty far off.... by the time i reached the gym, i was so exhausted that i rode back.. lol..

Then I started getting involved in the local entertainment industry and I figure a good physique is an asset.. so I started to do crunch and more dumbbell works at home. thinking i will have to build up my body's resistant and motivation levels before i actually hit the gym...

And by a few mths, i lost quite a bit of fats... more motivated to workout..

What can I say... the determinations really paid off... i lost lots of my baby fats and even shed off the fats under my chest...

Then almost towards the end of the year, i decide to gain muscle since i don't wanna look like another skinny ripped normal person out there.. so i changed my diet and eat cleaner bt still cheat now and then...

Before the 2009 CNY, i managed to build up quite a bit of muscle with just dumbbells and crunches and watch what i eat....

And of course, CNY was really horrible... I've not started my strict diet.. just better diet and more constant gym.. i sign up for a 3 weeks membership in Miri and workout regularly...

After I returned to KL, I made the decision to totally change over a new life and dump my old lifestyle into the dustbin... With one word and a night, I totally cut out all my sugar, fast food, junk food and high carb food and change my oil to olive oils... I was really in desperation and my mood swings was .... whoooooooo!!! damn... lol.... bt i managed to get by in torture for 2 mths straight without cheating...... after that, my physiques totally changed and my abs finally surfaced........Then one of my good friend, Rainie Lee from KL persuaded me to join the "New Tide & New Icon's Hottest Hunks in Malaysia" cause she thinks i've a nice physique... so I took some shots.. to try my luck and I got into the finals...

We were given 2 mths to prep for the show so I really controlled my diet and started on my supplements routine.. i started with protein.. and then i dump in Hydroxycut Hardcore (the one which was banned... lol... bt its still the best)

Well, I didn't win even with the rippest condition in the Hottest hunks in Malaysia 09 bt i didn't expect to do so. I just wanted to have a base to force me to work harder. with that goal, there's no stopping me.. so after the momentum boost, I kept pumping and even with the Vogue super hunks 09, i need not really work hard for it as I'm conditioned whole year long...

Then I decide to take a rest off the industry and return home to be with my family and hope to spend more time with my parents as i've been away far too long. I was in desperation for gym and so my hunt for all the gyms in miri began.. lol... im a gym hunter.. lol... finally i came to meet Edison of X-gym, permyjaya.. so i worked out there and in a good mth, i managed to change my physique all over from body fitness to thicker bodybuilder physiques. of course, im not the Jacked up type of bodybuilder which every would expect. even though i change my goal, i still maintain my philosophy of staying natural.

Then I got a job in Fitness Zone, Brunei. Which is more known as Wu Chun's gym. lol... and the gym is pretty fully equipped and I was pounding on the plates till i got thicker and ripped.. Again in a mth, i managed to change my physique...

Well, From April to May, I would say, Im satisfied that i managed to maintain my physiques while improving on parts where there is a need to amend. I maintained my diet whole year long without junk food or fast food and only high fiber, medium protein and low carbo.

After I came back to the country, i was training less and I was working as a camera man for a bit. bt the company has so much last minute jobs tat it was tempering with my routine and it was pretty hard for me to maintain. so I decide since my routine is interrupted, il have to maintain a strict diet. and so i did. I've to work from 8am - 5pm and on most days... and i do mean on MOST DAYS if not ALL DAYS... lol iv to work till 11pm o 12pm. and at one time i've to work daily for 2 weeks for an event from 8am - 2am... yet, that never stopped me from waking up 4:30am daily to do some cardio and crunch before work and hit the gym at 5:10pm for 30mins full hardcore intense rountines.. and if im not able, i would come home to pump with my dumbbells... its tiring bt hey, its not impossible...

So Jan 2011, i decide why not I join the local bodybuilding competition.. haha... i was never involved in any... so i know noting bout it... bt i was determined to join anyways... so I started to build mass.. and changed my diet all together.

In 5 weeks, I managed to gain 5 kgs without steroids and minimal supplements. bt heavy on the carbs and natural protein such as chicken breast and eggs.. I was only on Fitness Pro super whey and BCAA. and Finally i decide to try MuscleJuice and with 1 tub, i gained another 1.5kg muscles without losing my definitions especially around my abs. whohoo!

This is not the latest photo bt its pretty new... Im still on bulking phase bt il be cutting down starting 1st may 2011...

well, i would just wanna say, u will never be too old to change ur liftstyle, nor ur habit.. its just an excuse for ourselves not to step out of our comfort zone... trust me, ones u overcome that barrier, nothing can stop you... u just have to take the 1st step and the 2nd will follow.... be determined and focus on ur dream and ur goal constantly.... Believe! BELIEVE! AND BELIEVE!!! have faith!

Happy Chinese New Year 2011

HAPPY CHINESE NEW YEAR!!

wish u all a great holiday... im sure most of us who are in my timezone had just had a big feast... the rest are just waiting for the reunion dinner to be served... bt its not a time to slack... bt that don't mean we can't enjoy.. just remember to be moderate on the dinner table and relax.. 2 days off for the gym don't mean you will not be fit anymore.. just enjoy the time with your family and let those hard earn muscle rest to grow more... but be sure to get back on track after the holidays :) have fun and stay lean

BONG

Know Thy Self!!

Before you start anything... anything at all. What is the most important thing you need to do?.... Set a Goal! Live the Goal! and Work towards the Goal! That way, nothing anyone can do will bring you down because you've already know what you want. It's the same with setting a fitness goal. If you want to be slim then work towards it. If you wanna be toned then imagine how tone u want yourself to be. It may not seem to be perfect in every1 opinion or taste but if it's what you set out to do, go towards it without straying.. unless of course if you have reached your goal and you think you wanna have another. If every1 have the same taste, then this world would be very boring indeed with every1 looking the same.

from personal experiences, the 1st person to condemn you would be the person closes to you. No more than the reason because they are so used to you being you and the changes could mean a threat to the friendship or relationship. Probably the new diet plan, workout routine, and even less night out cause your body need the rest would mean less time spent with them.

Then there are the "brothers" when i say brothers, it doesn't necessary mean best friends, buddies or real blood brothers. It's a term i use for people with the same goal, hobby or activity. Competitiveness could sometimes lead to jealousy and envy. They would throw all sorta comments at you trying to put you down. I've received numerous comments like your chest out of proportion by one and not more than 2 minutes later another gym member came up to me and practically drool over my chest and hope i can share some workout tips.. so don't let one person's judgment put u down straight.. trust what you see in the mirror. if you like what you see, don't let them discourage you.

And of course, not to forget parents... hahahaha.... yes... i remember my mom was so worries that im ruining my health cause of my diet and she's troubled cause i eat less portion. but the thing is how can i get gastric when im eating 6 - 11 meals per day...

what the world need to know is, "ONLY YOU KNOW WHAT YOU WANT" if others think you are ugly but you see beauty in front of the mirror, WHO GIVES A D**N! set that goal and work towards it. If anyone gives a constructive advice and its logical, evaluate it, don't be affected by it and if its the truth, take it, if it's not, then thank them and continue on...

No Pain No Gain?! Myth or Truth

It's posted in most gyms if not all. It's the tag line for every fitness trainers and instructors, heck, its even on fitness magazines.. But how true is this catch phrase to its publicity? It has always been the truth since ancient times of the bodybuilding world but time have changed and for the better if not worst.

I would say, the only PAIN you should be feeling for the gain is the pain of fighting to commit to being determined and committed to the exercise routine, diet and health. It's the sacrifice worth for the pain. Trust me, it's not easy to maintain a healthy lifestyle. lots of dedication involved. Truth is, even up till now, i've to struggle out of bed to pick my ass up to hit the gym. But i've managed without fail to push myself to make it happen.

I used to think that my muscles are only worked when I feel the pain right after or even before i finish the workout. I would work and work till i can't even feel my muscles before i leave the gym... but with much knowledge and experience now, .... OMG, the amount of lactic acids build up.... building up muscles is all bout the recovery factor and not by injuring them further. If you think you would feel more manly leaving the gym walking like you have the balls of an elephant, then think again.

Always monitor your workout, plan it out. alternating it to your conditions daily is essential but do not go overboard. Make sure when you have a goal, hit it and you can exceed it a little further to pump in the extra to get that last few sets to failure but not more. Trust me, you will feel it in a few days time and you can definitely see the pump sustained.

Plan, pump, and recover to get bigger, thicker and leaner muscles.... NO PAIN! NO GAIN!

Bong Cheng Tzuu on no gym day.....

More Updates

22nd December 2010 - 5th week since I started bulking up... more size, more mass... but there is yet more weights to gain...

I've always have huge forearms but i didn't realize the size till today... lol

Well, at least I have thicker back now... i've gotta increase the thickness before i start cutting back again....

Natural Power

Yes, that's rite, the food which all couples avoid before kissing is actually one of the main ingredient to boost up that testosterone level and lower your fats enemies. Garlic is known to lower your blood pressure by boosting levels of nitric oxide and hydrogen sulfide, which increase the diameter of blood vessels to reduce the blood pressure. In which, more blood and nutrients will be pump into the muscles and therefore, it is recommended to take garlic before workout. In short, It means bigger thicker muscles...

so now don't go vamp and avoid these treasures of the bodybuilding world.

Another Success Story

Here's another one of my satisfied client for a slimming and toning up program. Getting rid of the excess fats around the lower chest and stomach which is one of the most irritating stubborn area for most men...

Work your bottom to gain the whole!

you know the old saying you want it hard, you better play it harder... hahaha.... (DON'T STRAY) but in truth, there is no such thing as a shortcut if you wanna gain quality.. and if you want that quality, you better follow the rules... and WORK ON THOSE CORES..

What are cores? well, The major core exercise are Squats, Deadlifts, bench press and chin ups .. these are the exercise which will help you get all your muscles working.. THESE are the EXERCISE which will help you put thickness on those fibers within... Trust me, I've been pumping Bench Press for 1 month and BOOM!! I don't work squats much cause im a little lazy.. lol.. but once i get down to it, it's a DAY DEDICATED to SQUATS.... and gosh, i feel like im going to puke each time... but hey, you wanna build bigger, thicker and quality muscles, You'd better!!

But please be reminded, As long as it's to do with movements even if it comes down to lifting your fingers, there is a risk of injury.. so do get expert advice and spot before you attempt any of these awesome core exercise...

All it takes is a little dedication...

I know every is asking the same question. Top of the list. "How to maintain a good physics for a long period?" with all the temptations lurking at every corner and opportunities for comfort lying all over, it seems to be "mission impossible" just to keep up.

pictures above is arrange in order.. "Jun 2009" "Mar 2010" "Nov 2010" I'm a living proof that with just a little effort and dedication, nothing is every impossible. I do hope to be an inspiration to many in the busy society that health is of major importance as without it, success would be far from reach. Many of us overlook this issue as most of us are clouded by the importance of money and neglected other aspects of life be it family, friends, rest.... Health...

Again and again, i remind everyone that it just take 10 minutes every morning for a basic health maintenance if you are too busy and if you have a little more time to spare, a half hour workout is all you need daily. You don't have to work your ass off every time. I know its a trend for everyone lately to attend intensive group exercise and pump till they drop. Which results in depletion of energy till the very last drop. In which case, losing mood to do just about anything at all. But this is not what workout is all about. You are suppose to feel fresher, more energize after each session as your metabolism is boost to the max so you are hyped for the game to come.

so be smart in choosing your workout.. just because it says "BURN 800 Calories" doesn't mean it's burning fats only. You do need to watch your diet and rest period as well. so be it 10 minutes or 30 minutes, a good exercise will leave you fully energized... iv 3 hrs - 5 each session and im always leaving the gym fresh and ready to game....

Happy Workout :)

Sleep walking

Have you ever have the feeling as if u've not woken up from ur dream world and that it's all just ur imaginations till someone who is kinda enough to poke you with a pin to tell you that it's the reality and "YOU NEED TO GET SOME SLEEP" hahaha... well, there is an old saying, you wanna grow, you need to sleep. rest is a very important activity as it helps our body to recover from all the torture we've threw at it. And most importantly, our body starts to replenish whatever we have used up so the next day will be another day.

Lately, i've not been having much rest due to my work. I've to set up a large event everyday for almost 2 weeks. working from 8 am up till 11pm or sometimes even 2am. DAILY... just imagine me being a walking zombie at daily. But No mistake, I still wake up at 5am to do my routine cardio to keep that metabolism high throughout the day so i get to burn fats constantly. It's hard to wake up at 5, especially when i sleep at 3 am... But I'm feeling. No doubt a lot of you are gym bugs or Gym Freaks like me. A proper rest is needed for your muscle to recover and grow. You may felt like incomplete if you don't visit the gym but by doing so, you end up causing more harm than gain. Make sure you have at least 8 hrs of sleep 6hrs is ok daily so that you can be fresher the next round when you visit the gym after work...

Being tired is pretty dangerous especially when you have to get out of bed. I almost fell off a 3 story high scaffolding today when i fell asleep on it while waiting for my colleagues to roll up the cables i've just detached from the ceiling. What a wake up call.. lol. anyways, do get enough rest.. and i mean plenty of rest to see quality muscles gain in you.

burning more than you think

It's such a common sight around the gym compound. With people who exercised for a couple of minutes and stepped out to take a few puff. And then comes in to take another few kgs before stepping out for few more sticks. It's not just annoying for people who are still pumping inside the gym with all the smokes clouding the gym or even the smell which irritates gym enthusiast who wants to concentrate to get in a few more of those plates but smoking right after a workout could actually harm you a lot more than you think.... y so?

well, 1st of all... why do you exercise? other that building a beautiful physics, im sure you would want to improve your stamina for everyday activity, health so you spend less on medications and can enjoy great food throughout your whole life..... etc.. wait.. if you have already build a stronger physics with superb stamina.. that means your organs are stronger as well as functioning at tip top condition... so wouldn't that make your lungs stronger too ?? awesome right.. so in everyone knowledge, that means you can smoke more cause your are healthier and your lungs are running perfectly.. but on the contrary, with stronger lungs, that means you take in stronger breath and absorb more air into the system. like a clean car air filter. but have any of you open up your car filter and check out the sight in there? at least you can replace that filter.. what bout your lungs? with stronger organs, you absorb more smokes than those who are less active.....

since we are talking bout organs today... for the heavy drinkers, same scenario different agenda.. with bodybuilding and workout, you build a stronger liver which in returns filters better and absorb better... all those alcohol consumed will just get absorb fully... you can have your social beer or drink once in a while just to relax. but not too often...

have a great workout day :)

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!!

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 :)

Milking the Bread

Milk is essential for the body but a lot of speculations have been made throughout the years. Milk is good for the body, milk is bad, good, bad.......... but who is right and who isn't? well, i've been taking skimmed milk twice daily or sometimes more for 3 years. Low fat high calcium milk for the past 1 year and i've managed to maintain my fat percentage at a very low level. As of eggs, milk has always been underrated. Not cause of milk itself but a lot of people didn't reap the goodness of milk cause they consume a lot of processed milk, full-cream milk and even condensed milk which is high in fats and a lot of other substance which is not the best for health. Milk is actually very beneficial for our muscles and bones. Even for our metabolic mechanism. we just have to choose wisely.

I can't find any of the brand i was using previously which is very low in fats and sugar.. and i mean VERY LOW. Tesco light skimmed milk is awesome. i think that's the best i can find here in Malaysia (peninsula) which is reasonably priced. Now i'm using Anlene Low Fat milk powder cause it's the lowest i can find here in East Malaysia. I drink once in the morning and once before I sleep. By doing so, I'm giving my body the food it needs to boost up the metabolic rate and at the same time, nothing to rich. And with the amount of caffeine i'm consuming daily, I think i'm burning a lot of my calcium. So apart from drinking lots of milk, calcium tabs is essential.

Another underrated super food is the bread... not just any bread but anything with the "WHOLE" is recommended. White breads are fast simple carbs which burns up too fast before your body can fully utilize it for energy. It's not bad but try to consume less of these white colored ones. Wholemeal, Wholegrain, wholewheat are awesome complex carbs which is high in fiber. And another selection of breads are everything with nuts and seeds in it. Complex carbs provide a slower and sustained release. which is really good before a workout so your food can last you throughout the 1 - 2 hrs of exercise before turning to your muscles for energy. Again, i ask you all to choose wisely and read those labels before you put into your mouth.

Have fun with Breads and Milks :)

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....

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......

011010 - a milestone

Guess, i won't be posting much bout workout for the time being since according to my new employees, my work hours (i don't like calling it office hours .. lol) going to be very long and even have to work on sat full day. and I will have inconsistent evening jobs as a videographer. So that means I won't have time for gym... but .. but .. but... i won't be using that as an excuse for not working out... at home that is.....

I'm going to start the day, everyday at 5am with a 700 reps crunch and follow by a 1/2 cardio to start the day.. and end the day with 1/2hr body part workout with another 700 crunch before bed... will b saving up for a home gym station... hopefully soon so i can start pounding it everyday at 5am :P muahaha.....

anyways... i'll prove that "no time" is just an excuse for not living healthy... it might take a little which to get use to the routine but i figure, if i have the will, nothing is impossible.. it goes to every1 too... u 1st have to want it... i don't wanna end up like a lot of corporate ppl who sacrifice health over wealth and in return doing a charity by paying the doc's wages in the future... and to every1 who reads this blog, keep going, even 1/2 hr a day of exercise is enough to keep u healthy... il do my part to get d momentum running so when i come back, i hope il serve as a motivation to my readers to keep exercising.. u don't have to be as fanatic as i am.. just a borderline everyday 1/2 hr to pump that heart.. cheers.. all the best.... BONG

Heavy Pectoral day

Long time ago.. not to long.. but not too near... emm... just the right time.. hahaha.... I was pumping my pectorals in an old school gym in peninsula Malaysia. There I was, happily huffing on the pec deck and puffing on the cable cross and suddenly this huge guy walk up to me and asked me this question "What are you working on?" In reply, I said "chest".. He was like "seriously, what are you working on?" i find it a bit amusing so i quote my answer.. and He looks straight in my face... (THIS I WILL NEVER FORGET) He said "What CHEST?" *POTONG STEAM TERUS* hahaha.....

But he was nice enough to guide me on my chest workout. He forbids me from doing any flies exercises until there is mass on my chest. So I was only working on Bench, bench and more bench for 2 months till my chest was noticeable even when i wear my shirt. From Incline, Flat and Decline.. from barbell to dumbbell and supersets, hardcore sets, dropsets, pyramids.... u name it, I do it.. lol... sometimes i would arrange 3 bench together (hence that's why i workout early in the morning when there is no crowds) so 1st was the incline, then flat next to it and decline for end. I would start off with Incline dumbbell press 8 reps and carry the dumbbell along to the flat bench to do a bench press 8 reps and carry it to the decline bench to get in another 8 reps before i rest 1 minute. I was so tempted to work on the pec deck machine and the cable cross but he was right, what would i be squeezing if i don have any mass on my chest... so work the basics ... core exercise 1st

Anyways, today its different.. hahaha... I'm only working it this way cause there is no cable cross machine.. hahaha.... but it put a lot of mass on my pecs... il just have to start cutting it once iv the right tool... enjoy..