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

Detoxification

Its been a while from my last update. Have been busy with activities and was preparing myself to get here "London". Awhile back during my studies I was offer with job to work as a Personal Trainer on a luxury cruise. In order to work with on the cruise I have still need to be train in this special institute. In here, where all the greatest trainer from all over the world comes from different race, age and sports is being train and I am one of them. Even tho I am a qualified trainer, I am still being train so we could provide and share with more updated knowledge with every client we'll meet in future. Now, this would be one of those knowledge that will absolutely change you LIFE.

Awhile back I have share with you, to be healthy you need to exercise. It is also beneficial for your cardiovascular(heart). With the combination of a proper nutrition you will also be healthy and able to lose fat at the same time. What more can you do to be in a greater health? Here are the trilogy of success.

1. Exercise

2. Nutrition/Eating

3. Detoxification/ Cleansing on the inside from toxin

Currently one in four WILL die due to overuse of Medication, one in three WILL die of Cancer and one in two of Heart Disease.

Imagine you haven't been brushing your teeth for a week or a month? Now imagine if we have the ability to turn ourselves inside out. Would your internal system look good? Where these toxins come from?

1. FOOD (ASPARTAME, PRESERVATIVE, ALCOHOL)
2. HORMONES
3. SKINS (LOTION,SHAMPOO,DEODORANT)
4. AIR (AIR CONDITION, CIGARETTE, CO2)
5. WATER (CHLORINE, FLUORIDE)
6. STRESS
7. MEDICATION (VITAMINS, DRUGS)

If your body being acidic from toxins your health is being compromised and our liver release hormone that is responsible for breaking down FAT. Now do you understand how toxin are affecting your health and also your ability to lose weight/fat.

"If you have disease it's because you ate it"

L.T Jordan - Author, Detox for Life

Action Plan Choose organic food

Start a detox diet

Next week topic Detoxification part II

How to detox

Detox program

You Are What You Eat

Let us try an experiment. Have a look in you fridge and investigate what food you have in there, fresh fruits and veggies, or does it contain cheeses and dairy? How about your pantry – is it full of simple carbs and treats, or raw nuts, whole grains? Whether you see healthy food or not the old saying is true You Are What You Eat.

Mental health can be significantly improved by simple change in diet - according to mental health charity Mind. Improving mood means eating less of the foods that work against you. Comfort foods are not really your friends by limiting how much you eat of these foods will go a long way toward improving mood.

Sugary and starchy foods cause the highest peaks and the deepest blood sugar crashes of all. In addition these high density carbs cause you to eat even more of them. Sugar is addictive, causes bad mood, weight gain and diabetes. If you are serious about improving mood then try mango, berries, pineapple, yogurt or a smoothie as an alternative dessert.Replace white rice, flour and pasta products with the whole grain variety. Brown rice, whole grain breads and pasta contain more fibre and less high density carbs. That means more energy and better mood.

Many foods and drinks cause sudden spikes in the blood sugar level. The body compensates and the blood sugar level plummets lower than before you ate. Your mood sinks and you feel the need to eat another comfort food or take a big cup of coffee. This helps in the short term but soon you'll feel jittery and need another fix.

Improving mood means eating less of the foods that work against you. Comfort foods are not really your friends. Limiting how much you eat of these foods will go a long way toward improving mood.

Action Plan

Eating healthfully is a lifetime habit, so remaining aware will serve you in your weight loss or maintenance

Sources & Images courtesy of:
YouRwhatUeat
muffins
drinks

Healthy Lifestyle A Way of LIFE

For the past few weeks how do you live a healthy lifestyle?

What's your opinion of the idea that a healthy lifestyle is following certain rules? What's really a healthy lifestyle for you? What things do you do that help you achieve that?

Living a healthy lifestyle takes discipline. You must make up your mind and choose things that are good for you and your loved ones. It comes down to being committed to do what is good for your body, mind and spirit. Living a healthy lifestyle involves taking care of your physical, mental and spiritual health. You need to arm yourself with appropriate knowledge that will ensure that you get the result you want.

Healthy eating food that are nutritional and good for the body. It includes avoiding food that is bad for you like refined carbohydrates, fatty foods, alcohol, etc. Eating in moderation is the essential component of healthy eating.

Regular exercise is an important part of a healthy lifestyle. Aerobic exercise is good for your heart and your body. Yoga has a therapeutic affect and also helps to reduce your stress level.

Managing stress Failure to manage stress can harm your body and affect your relationship with others. If left unattended, stress can also lead to alcohol or drug addiction.

Sleeping right having a positive outlook about life and having a balanced life are also the necessary components of a healthy lifestyle.

The physical, mental and spiritual aspects of your life are intertwine. For you to be happy and healthy, you need to keep all these aspects of your life balanced. You should monitor what you do on a regular basis, to ensure that you are doing the right thing. If something is not right, you can make any necessary changes to help move you in the direction of your goal. With this in mind, working toward living a healthy lifestyle is achievable.

Action Plan

Make them as a habit, eventually it turns into a lifestyle

Sources & Images courtesy of:

exercise
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sleeping

Gaspari Myofusion

Gaspari Nutrition by far one of the greatest brand that create product that works for everyone. Nutrition are the key ingredient to achieve a great physique. As I'm getting closer to a contest I will invest most of my time in the gym and of course on my supplements.

Currently I'm consuming Gaspari Myofusion


Why Myofusion ?

- Protein blend is a great supplement to gain and still keep that lean look.
- It contain CLA increase metabolic rate & promote burning fats.
- Only 5g of carbs
- contains Whey Hydrolysate (rapid absorption & easy on digestive system)

My Protocol

Since I'm on ketogenic diet I have to keep my sugar level very-very low for 6 consecutive days and keeping my carbs intake below 40g for those days before having one high carb day. The ingredient in Myofusion doesn't affect my sugar level and it can be consume at anytime. I consume them twice a day, two scoop per serving. One serving after my morning cardio and another serving before bed. This method will keep my body in Anabolic state

Directions for Gaspari Nutrition MyoFusion Hydro:

Depending on your individual protein needs, mix 1 to 3 scoops of MyoFusion with 6 to 18oz. of cold water or milk (6oz. per scoop) in a shaker or blender, or simply stir into solution with a spoon. For maximum results, drink MyoFusion™ 2 to 4 times a day.

Special thanks to my sponsor fitnutritions.com

Boost Your weight loss

"I have been working out for the past few months and eating clean every 6 days in a week and yet it takes ages for my weight to drop". Sound familiar? Good morning reader and how are you today? Obviously everyone is good and we're in the 9th week of Healthy Lifestyle Program. From today onwards it will get much more interesting and fun to do.

So how do you lose that extra weight?


Build muscle by performing resistance training.
- Muscle burn calorie at rest
- More muscle means more calorie burn


Cardiovascular/ aerobic exercise
-Keep your self chill/hydrate by drinking lots of water


Snack attack or snacking between meals help increasing your metabolic rate.
- Thermogenesis (Digesting, absorbing, transporting and storing the food you consume also takes calories)

Consume more protein in your diet

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram

A high carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat.

Coffee

- caffeine helps in increasing the level of circulating fatty acids, this does mean that it helps in enhancing fat oxidation.

- Drink 2 to 3 cups of coffee per day and your body will start burning calories faster

Get Active

- Lets get moving, look for ways to walk and move around an extra few minutes in your daily basis.
- Increase your general physical activity throughout the day by walking instead of driving.

Keep in mind that how you look is important than the scale.

Action Plan
Practice the program daily and you'll see changes within a week
Snack on fruits and vegetable
Have coffee without sugar

Next week topic
Healthy Lifestyle A Way of Life

Sources & Images courtesy of:
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cardio
snack
coffee
family

L- Lucine

L-Lucine a naturally occurring amino acid, one of the essential amino acids the body don't produce:

• necessary for growth and for nitrogen balance
• help burn fat without burning muscle
• may improve protein synthesis in muscle tissue in people with insulin resistance
• may lower blood sugar levels and normalise and control insulin release and insulin function
• may increase Human Growth Hormone (HGH)

You’ll find these ingredient in many diet pills and lifting supplements. It is, of course, important to get the right amount of the stuff into the product so L-Leucine can maximize its potential.

Study by Journal of Nutrition.

They performed a 10-week study involving two groups of women. One group followed a high protein diet (which included a high dosage of L-Leucine) verses a low protein, high carb diet.

The results were interesting. Each of the women consumed about 1,700 calories per day. By the end of the 10 weeks they found that both groups of women lost an average of 16 pounds. But those that stayed on the protein rich diet (consuming a plentiful amount of L-Leucine) lost more body fat and retained more lean muscle mass then those in the high-carb group.

This supports the claims about L-Leucine and its ability to aid in weight loss while not burning muscle mass.

Foods High In Leucine

• Cottage cheese
  
• seafood, meats
  
• poultry
  
• peanuts
  
• sesame seeds
  

Take Note !!

You must have enough L-Leucine in proportion to other amino acids in order for your body to make use of what you eat. Lack of the amino acids your body will not be able to make use of the protein that you put in no matter how much protein you consume.

How to consume

Leucine stimulates insulin "storage hormone" secretion when consumed with glucose. By itself, leucine showed little effect on glucose or insulin levels. Combined with glucose, leucine significantly increased insulin secretion in a synergistic effect that was greater than the insulin response to glucose alone.

Sources & Images courtesy of:
metabolism
glucose

Injuries

Good morning readers. Have you taken your breakfast yet? You should because it is the most important nutritional meal of the day. A healthy diet plan promote weight loss, reduce the risk of coronary artery disease, reduce risk for stroke and other cardiovascular diseases, aid your body from the training and prevent them from injuries

In our previous session we focused on resistance training, by combining them with your favorite outdoor activities it can be fun, but they can also be dangerous if you are not careful. You can help prevent injuries by

* Be active to make sure you are healthy before you start playing your sport
* Wearing/ choosing the right shoes, gear and equipment
* Drinking lots of water
* Warming up and stretching
* Adequate recovery
* Nutrition

Injury to the body is painful and often debilitation experience. It affect psychology as well as physiology, impacting significantly on our work and lifestyle. An injury can range from a simple acute haematoma to a chronic, constant pain like associated with tennis elbow.

Common Injuries

Their cause in common injuries and their treatment, you can increase the progress towards your fitness goals by avoiding injuries that will be the obstacle in your training regime. Exercise should provide a moderate and gradual increase of stress to the skeletal muscle system. Overuse can lead to a variety of common injuries because you are not allowing time for our bodies to heal.

• Muscle Soreness
• Sprains
• Fracture
• Tendonitis
• Lower back pain

Managing Injuries

If you get hurt, stop exercise. Continuing to exercise can cause more harm. Treatment often begins with the RICER (Rest, Ice, Compression, Elevation, Referral) method to relieve pain, reduce swelling and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation and sometimes surgery.

If you have already hurt yourself from training/playing a sport a while back, make sure you recover completely before you start up again. If possible, protect the injured part of your body with padding, a brace or special equipment. When you do start training again, start slowly.

Prevention of Injuries

1. Be in proper physical condition to play a sport.
2. Wear appropriate protective gear and equipment.
3. Avoid playing when very tired or in pain.
4. Always warm up before playing.
5. Rest.

Action Plan

1. Pay attention to your body. Take small steps to get to your fitness goal
2. Play/Train smart

Next week topic
Boost your weight loss

Sources & Images courtesy of:
Prevention
injuries
m-injuries

Resistance Training

Good Day everyone and how was your weekend? I hope most of my readers did not forget about your fitness goal - keeping a Healthy Lifestyle. Before we proceed to this week topic you must already felt the difference on your body after performing stretching in your training/ daily routine, Stretching also may reduce the soreness after performing a resistance or cardiovascular workout.

Why Resistance Training

Resistance training targeted to improve low fitness levels, poor trunk strength, and deficits in movement mechanics can offer observable health and fitness benefits to every one. Even if you don’t intend to develop a better body shape, you still have to take these exercises to improve your health. "Health is wealth"

Benefits of Resistance Training

• Increase Basal Metabolic Rate (BMR)
• Increase Strength
• Improve body composition
• Increase bone mineral density
• Increase cardio-respiratory fitness
• Increase resistance to injury
• Enhance mental health and well-being

Resistance or strength training uses many methods to increase ability to exert or resist force. Free weights, own body weight, machines, or other devices provide resistance.

When and Where

What usually comes in people mind is training in a gym would be the best place to do a resistance training. If you can stand, sit, squat, and lay flat on the floor that means you have enough space to do it. If you take health and fitness seriously, resistance training can be done even in the office. The most common way of doing this is with weights or involve resistance. But there are many other ways. It all depends on your creativity. For start, you should have the right training equipment or tools. Don’t worry, you can get them from almost anywhere and its coast effective.

Tools

Resistance bands

Dumbbells

Medicine ball

Towel

Mat

Interval Timer

Program card

The most import aspect for start is resistance exercise techniques. At the beginning of the training program, correct technique of the exercises involved and proper postural alignment should be emphasized, and the resistance and number of sets should be kept low. A single set per exercise may be suitable for you. The best method to improve your form/technique is to practice and perform more repetitions on the exercise. Your training program should consist of the 7 Primal Movement as it is very beneficial to your daily lifestyle.

Conclusion

Resistance training alone measured quality of life. In conclusion, resistance exercise was shown to be effective in the prevention or reversal in many kind of disease. It can be done anywhere and mostly anytime.

Action Plan

1. Purchase and perform the exercise with your favorite exercise tools
   
2. Record every workout session in a program card
3. Enjoy the workout and your transformation
   
4. Always stay positive and consistence

Next week topic
Prevention of Injuries
Common Injuries
Managing Injuries

Sources & Images courtesy of:
home
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dumbbell
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towel mat
timer