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!

What is ur GOAL?

Each and everyone of us have a goal. And Each goal is different for one another. I know my goal. So you know yours?

Well, I constantly encounter a lot of people who tries to implement their goal onto me trying to manipulate me into thinking it's my goal. Well, lets start of by telling you my goal. When I 1st decide to get back to gym and lifted my 1st dumbbell, i've only one goal. To live a healthier life all the way to the end of my line. And probably enjoy my food till i'm 1 step away from my grave.. So how am I to do that? Well, by living a healthier life, taking healthier food (this is a bit hard) and workout regularly to keep my physic healthier. So you may think its weird when I say I wanna enjoy my food and at the same time eat healthier... definitely a contradiction here. What I meant when I say I wanna enjoy my food till I'm a step away from my grave means what I'm saying. Now and then I can still enjoy my big mac even at the age of 70 (that is if i live up to that age) without worrying bout dying of cholesterol or high blood pressure. Then the workout kicks in as my physics starts to change and I love what i'm seeing in front of the mirror and it brought back old memory before I slack for 9 years from gym. From there onwards, I kept pumping while keeping my diet in check to maintain my health so i can walk in confidently to any clinic to perform my medical check-up. So my Goal has never strayed.. always on the right track towards Healthier Lifestyle.


No Doubt, like I said previously that everyone have different goals in life. Some of which are like Bodybuilders who wanna get bigger and ripper by all means which include taking steroids and other substance, Some just wanna have a model's body so they can walk with confidence on the beach, Some just wanna have general health.. No matter what your goal is, be sure it's your choice and NO REGRETS! Do NOT despise or look down on their GOAL as it's their choice to make and theirs to keep.

So the 1st thing you need to do is set your goal and know what you want and don't let anyone influence you to stray from that path no matter how tempting the offer is!

With only 3 months from smooth quads & Ham to this

Building the base

It's common lately that every 1st question I get is "Are you taking those Powders?" "You got to where you are with supplements right?" "Ah shucks, I've to spend a bomb on supplements to look like you eh?" ... and so on and so forth.......... 1 word... my answer... "I didn't believe in supplement when I 1st started" lol

I got to where I am today without taking any supplement when I began. I have witnesses and proofs that i didn't take even the simplest of simplest... the whey protein till 2009. And that was after i've made research and studies on supplements. What are the benefits and side effects? How our body would react to each supplement? And found that it's not the whey protein that is building our muscles. The protein is merely a substance that aids in our body's recovery after much pounding in the gym which cause lactic Acids to builds up around the muscles. without good recovery, our body can't function properly to maintain and build the hard earn muscles being build up couple of hours earlier. Ever heard of muscle building sleep? So I merely took supplement to aid my recovery and not using it as the base of my bodybuilding. There is a difference.

My history? well, not advisable to do what I do as I went through lots of injuries for starting out too young.. after lifting weights for 5 years i turn to bodybuilding for 5 years before i stopped 9 years and returned in 2009. After working out in the gym for 3 mths, I went out to grab my 1st tub of protein. And in between I've tried 7mths without supplement and i've managed to maintain my physics with just daily food. (Daily food = natural food to fulfill my diet program) and proper workout program.

So DON'T treat Supplement as the only source and Base to bodybuilding towards a good physics.. Eat RIGHT, Workout REGULARLY, and rest SUFFICIENTLY!

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

Are You sure?

Too many believes and myth have been going about.. but which is the truth and which is not. let's see........

No 1. I would say the myth of "if u hog out today you can burnt it off with a super duper intense workout tomorrow" is WRONG. Sorry to say that, and I know it's very de-motivational to announce that bt its the truth and I don't want to see people just ruin their health by doing so. i know to a lot of people, it feels awesome and less guilty to think of such.. hahaha... bt trust me when i say, what u eat today will be stored up and when you burn them off tomorrow, probably it's just 10% of what you eat yesterday and 50% of what you eat today. (I repeat, probably) If you don't believe, think of it this way. If you eat twice as full today, will you still feel full if you don't eat tomorrow? Ahh... some would say, then i eat less tomorrow... then your metabolism would decrease in turn it will store more fats cause it can't burn off the calories, carbs and fats. And when you workout, your body will draw its supply from your muscles' proteins and in turn u burn up your muscles and store fats as reserved energy. so always eat moderately, correctly and be truthful to yourself.

No 2. "the harder / longer you run the more fats you burn" WRONG again... well, truth to a certain point. If you run / jog or any sorta cardio for 15 minutes (done in an interval way) you boost up ur metabolism to burn fats.. then the longer you run, the supply in ur body depletes (you won't feel hungry... bt ur body does subconsciously) and it will then turn to your muscles again. feeding off the proteins. so proper supply of nutrients if you intend to run for a longer period.

No 3. "Eating less meals help you lose weight" SUPER DUPER KADUPER WRONG .. 1st thing 1st.. by eating less mean u starve ur body off any nutrients for the organs to function properly and furthermore, without anything in the intestine acidic liquid will be released and if this prolongs, its going to cause stomach ulcer. Then... as usual, its a taboo for any1 into fitness because without nutrients, the body's metabolic rate will decrease and it won't burn fats and again... it's feeding on your muscles. so even if the numbers on the scale decrease, it don't mean ur slimmer. It just means u've turn into a slim fatty person as the weight decreased is from your muscle weight.

No 4. "Training without rest will build more muscles" NEED I SAY MORE? WRONG!! so why is that so? We are not machines and even if we are, machine still need to rest. The number 1 priority to any bodybuilder apart from eating right and train hard is rest plenty. Only when we rest our muscles will grow. Yes! that's right.. our muscle grows when we sleep so the right supplementation during our sleep is essential. but anyways, without proper rest / off day during our workout, you are not giving your muscle time to grow. further stressing your muscles will prevent your muscle to grow to the full potential...... so u better..zzzzzzzzzzzzz .. ops.. fell asleep... lol.... get sum sleep

more to come in the future... cause i've been encountering these for the past few weeks.. so i decide to make it clear.....

FitnessPro Super Whey

Finally got down to blog bout the 1st protein i took after going dry for 7mths. Well, it has been a big thing here since it got onto the malaysian shores cause of its reasonable price. What could go wrong with a 5lbs Whey going at RM170 - RM180. Furthermore its a 25g protein per scoop without any sugar.. that's right folks, its sugar free whey protein. plus the advantages of extra vitamins and BCAA, its a definite bargain.

FitnessPro Super Whey. One look at the packaging, its like some cheap protein but probably tat's the reason its cheaper. Cause they spend less on the marketing, design and packaging... lol. it's not at all attractive on the shelves compared to the rest of the other products like VPX, Gaspari Nutrition, MuscleTech... etc..

So how does it taste like? well, the taste is moderately fair. I had chocolate and it does taste a little different bt I don't see any problem is pouring it down my throat. The mixability is pretty good. It doesn't clump up bt there's some residue left each time i emptied my shacker.. it looks like some choc chips... tiny ones... bt anyway, as long as it doesn't clump up.. who cares... well, as it's visibly printed "SUGAR FREE" it doesn't taste at all like "SUGAR FREE" lol... its a little sweet.. well, probably cause i don't take sugar no more so its more prominent to me. other than that, its quite a nice product. It doesn't give me much gas nor made me feel sick after having it before my workout.

its a fair supplement recommended to those who are on a budget :)

Bodybuilding is not just about muscles

There are many values to be learn from bodybuilding.. It's not just about muscles, 6 packs, men in tight underwear on stage outdoing each other.... It's not even about how heavy you bench. If this is your opinion on bodybuilding then you have yet stepped into the world of pumping iron.

You see, bodybuilding is more than just working out in the gym or to some in the big field or track field. Being one mean we have to constantly watch our diet, manage our time and dedicate ourselves to a routine and stick to all those mention above. If you have tried dieting then you would know what I mean pure dedication to what you have set out to achieve. It's not impossible. Nothing is ever impossible. And I've used myself as an example. I've been maintaining my diet since 2008. Since the day I made up my mind to make a change. Initially it was hard, trust me, I've to drag myself out of the chocolate aisle in a supermarket and ppl around thinks im nuts.. muahaha.... bt then.. whenever my subconscious tell me that it's ok, there's always another day to start .. I put a stop to it and tell myself, "NO!" if i don start today, i'll never begin. From here, we learn determination, discipline, determination and never to give up or give in easily.

I know its hard to keep up with family, friends, work and exercise. but try this, my previous job requires me to be on call anytime cause too many last minute jobs and most of the time iv to work 16 hrs a day. I make sure I wake up 5am everyday to get my cardio in and make breakfast, snacks and lunch before I head out to work. It's not an easy task either. I've to pull myself out of the bed, walk to the washroom with my eyes close and boil water too in that state. lol. then whenever i've no last minute work, i'll hit gym. sometimes, the call time is around 7pm. Il take my dinner and rush to the gym and finish off by 6:30pm.. you see, if you set your priority right, it's almost impossible not to get everything in.. I know a lot of ppl who kept on telling me that they wanna slim down and workout bt every time they have free up time, they will be loitering around shopping complex, clubbing, drinking in a pub, sitting around the coffee shop... etc... even if its only 30 mins a day, its already sufficient enough to burn fats and build muscle.. it's all bout learning to set your priority right and manage your time properly.

so don't just go to the gym to workout or build muscle.. but learn bout human value as well..

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....

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 :)

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....

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....

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

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..

Smith Machine Squat

The Squat is the best exercise to build mass for the quadriceps femoris or better known as the thigh. But a lot of precaution has to be taken in executing this exercise to avoid injuries to the knees and the ankles. The Squat is also the no1 killer for the knees if done wrongly.

I love doing this exercise with the smith machine. At least safety is taken care of if not 100%. Furthermore, I can control my movements as not to sway compared to the free bar squats. But that's not the main point. To perform a squat, most importantly is to watch out for your knees when you lower your body. Make sure the knees doesn't surpass the toes. As such motion would cause a lot of pressure on the knee causing wear and tear. 2nd, always push your butt out towards the rear and not going downwards. This motion would resemble a sitting position. 3rdly, never straighten your knees at the peak to avoid too much pressure on the knees directly.

and most importantly, always do a warm up set.... Happy Squatting.