18 weeks out

It has been 3 week after my previous post. Many things came up during those weeks one of them would be hiking during the weekend. I enjoy extreme outdoor activities but this could be one of those activities that help me relax and appreciate the nature as well. I'm a great believer in self meditation and the sound of nature help to ease my problem away within me.

 My life is all about challenge and taking risk. I define myself as a climber "who will stop for nothing to reach the top" that has put me where I am now. I used to be a camper "who wait for something to happen" and that approach seems to left me wasting 3 years of my life doing things that I don't like. What's life if ;

- the person you are with doesn't appreciate you like how you treasure them?
- you are not appreciated by the community even you are trying to help them?
- it's all about money?
- there's a communication barrier between race/religion?

Those are the things that haunt me away from my own country. Now, I am happy where I am and what I'm doing.

 living my life to the edge.

 Daily mealy, 200g of Bassa fish, mix vegetable and couple of rice cake

 I love eating chicken

 Like I mention before, I Love eating chicken almost everyday

 I do have something creamy as my healthy food

 One of my favorite snack 80-100g of cream cheese, mix vegetable and rice cake

 Spinach with chicken supreme  

 My current weight

I may not drop hell lots of weight but I enjoy the process. I have mention that I will take things slow because living a healthy lifestyle is not about how fast I reach my goal instead how much I enjoy my transition. I understand my body very well and I know I will lose most 1kg every 10 to 15days 

 Egg white liquid form

Healthy food is easy to get around here in Melbourne because the community understand that living a healthy lifestyle is the key to longevity. One of the approach that the government already applied is removing carbonated drinks in school for the young community. Based on my POV, parents are responsible for their children eating habits and school are trying to educate some parents to not feed their children with junks or sweet. So the next time you see children who are obese or unhealthy, you know that the parents are not well  educated on eating healthy.

 Still bulky and I need 8 more weeks before those abs will pop out.

 slices of chicken breast with mix vegetable 

Being superstitious 3 chicken for AU3.33

21 weeks out

Here we go:-

14 May - 8a.m.

My current weight - first thing in the morning. My strategy is to lose 1kg every two weeks. I choose to take slow and steady pace to lose weight so I won't be so stress on my diet. Stressing to much on cardio and diet will affect my mental alertness.

750 calories in an hour

I have been doing numbers of cardio for the past few days. The minimum amount of time on a Cardio machine would be an hour. I prefer Stair Master and Stepper machine for my cardio because I manage to lose more calories with those machines.

 Tuna, mix vegetable, whole egg and 60g/100g of oats

Breakfast -  I will consistently consume the menu above for my breakfast every day for 5 week before changing to slightly different menu. I choose oats for my breakfast because it keeps me full longer and fill me up well. I don't get bloated sensation like some. I choose to microwave my breakfast and it only take less than five minutes for me to prepare it. Simply easy & Healthy 

 Weet bix, mix vegetable, chicken breast or kangaroo or fish

What is weet-bix - Weet-Bix is a high-fiber breakfast biscuit manufactured in Australia and New Zealand by the Sanitarium Health Food Company.

It is best to consume meat with less fat part in our diet and I prefer to consume and easy to  cook meat like chicken breast/ fish as my protein source. Currently I'm consuming 160g-200g of carbs per day from weet-bix and oats. 

As you can see nothing is visible. I need approximately 5 - 8 week to bring out the visibility of my mid section. I have a well develop shoulder but it is far away from a contest condition. I'm not sure what is my body fat percentage but I'm guessing I should be somewhere 14%-18% 

Check out my mid section, its bulging out like a 3 month pregnant man. I'm a very sad man from the front and the side.

The good thing about my back is it's thick and that is my strongest area but I'm hating those love handle. I gain a lot of fat and water on my love handle, my thigh and my glutes. I have just started consuming pre workout as my supplement and my program routine are based on a heavy weight from 8 - 15reps per workout. I consume Brach Chain Amino Acid during my training and also while performing cardio training.

Ten days from now, I'm very sure that I will bring out more definition and tighter physique. 

Winning isn't everything, but the will to win is everything.
Vince Lombardi

Journey to IFBB amateur Australia

Date is out

IFBB Victorian Championships - Melbourne Victoria October 13th 2012


My first ever show for the year 2012. I've miss out some much due to work and travel. Several months back I have accepted a job as a Personal trainer on a cruise ship and because of that I have stop writing,dieting and also training consistently but now I'm back here in Melbourne to do what I do best - competitive bodybuilding.


I will upload my;


- progress picture every 10 days from 14th of May onwards
- meals and supplementation
- training video


BONUS to my reader, I will share couple of my secret in my training and sports nutrition and do shoot your question as I will answer them honestly. 


What/where can I improve in this 22weeks of training to bring a better package

Detoxification part II

Detoxification & Body Cleansing

Many physical symptoms of the body accumulating too much acid within the system, Stress, aches and pains, lack of energy, bruising easily, cellulite, excess body fat, headaches, tiredness and a few others. Acids in the system breaks down the delicate balance in our biochemistry. It destroy cells, nerve endings, your vital organs; lungs and liver. One of the easiest and most effective ways to relieve these symptoms is thro

ugh re-balancing your body through detoxification, reducing acidity and shifting the body internal PH level back to an Alkaline or Neutral state. Lear to be aware of your body's imbalances is an important step towards gaining optimal health and self regulation over the physical and mental effects of one body.

By following the carefully designed program below to condition your body back to an alkaline balance you'll reduce the risk of debilitating disease and injury. This system overall body health improvement complements other health system and weight loss programs whilst considering both the short and long-term goals. Its effectiveness measured with a newly found awareness of health and vitality.

Detox Objectives:

• Diminish the chances of debilitating disease
• allow the body organs to be more actively efficient in dealing with existing problems, as well as day to day stress
• diminish joint and muscular problems
• act as part of a weight loss program
• to burn FAT and calories
• enhanced nutrient uptake
• increase mental alertness
• lower cholesterol and other blood related problems
• enhance immune system
• tone the lymphatic system
  

  How to detox

If you have a health condition, please refer to your doctor before you wish to proceed with the detox program. Remember !! A good detox program will last no less than three month or more than twelve month. Before that reduce or best avoid ;

1. Process food & fast food
2. Alcohol
3. Smoking
4. Coffee
5. Regular supplement or non natural supplements

Consume lots of green leafy vegetable in your diet example spinach also have them with 3 main meal consist of Wheat,brown rice,Oats for your breakfast,Lunch and Dinner. Snack your day with healthy fats like Almonds, walnuts, macadamia nuts and hazelnuts. If your goal is mainly to lose weight you can consume protein source from tofu, broccoli and fish. Animal that have 2 leg or less are the healthier choice because they contain less saturated fat. Consume food rich with Iodine like seaweed. Dairy product like eggs and milk, remember to go organic.

Phase 1 (First month)

Cleansing

Introduce body to detox program by consuming 2 to 3 littler of water per day.

Make time to have 3 solids meal per day and separate them 4 hours apart.

Consume a handful of nuts 2 hours after every Solid meal.

Phase 2 (Second month)

Repairing

Consume large amount of vegetable like seaweed,parsley, broccoli, spinach with every meal and season them with iodized salt.

Phase 3 (Third month)

Revitalizing

Supplement your food with spirulina and gingseng

On the fourth month repeat your diet without the supplement and start your program again on the fifth month. Practice them, by performing it regularly it will become a habit. A habit that will be very beneficial towards your health for a healthier lifestyle.

Action Plan

Choose Organic

Consult your doctor before you begin the program

Enjoy the transformation for a healthier you

Sources & Images courtesy of :

Detox

Objectives

Credentials

MASCULINE MAGAZINE

Berita Harian 24/11/2011