Archives for category: Nutrition

Hello there. Seems like it has been days since I posted anything. I had a wonderful weekend. I promised to TRY not to eat too much. Well I didn’t eat too much BUT most of them are quite fattening. Talk about cheat days. I hate cheat days, its not as rewarding as what they say.

The workout this week will be relatively the same with minor adjustments.

On Monday, Wednesday and Friday, we will add in some Abs exercises so that’s full 5 days of Abs. And also Push Ups.

I’ll be posting the full 2nd week workout routine later tonight. My internet connection is pissing me off at the moment and I’m blogging through my phone.

I may not be there yet but I am closer than I was yesterday.


I had a very disappointing dinner today. Went to Pizza Hut and had some Pizzas and Lasagna. I could blame my friend for making me eat there but you and I both know that I am to blame.

I found out about this diet those gym goers do. They eat 5 or more small portions per day. One of the many reasons why they eat in smaller portion is because they want to make their stomach smaller and of course resulting in showing 6 packs. Don’t want to explain too much cause I don’t understand those scientific terms they use. Good thing is we only had small portions yesterday but still the meal’s calorie count was probably.. definitely above 1000.


This is for you Bob. Ditch those yummy lambs! HAHA!

I did my Legs & Shoulders workout a little bit late last night. Started around 11pm. Out of guilt, I did a longer jog today with my siblings. Would’ve gone for a longer route just to burn that extra calories I ate earlier.

So that is the end of week 1. I’m going off to Miri this weekend with the family. I WILL TRY not to eat too much.

Not much to update you today. The same as Tuesday; Badminton & Abs. Same supplements. Same food.

I came across some articles about Nutrition on how to eat properly. This is from Men’s Health

When you’re training hard you want to eat about an hour or two before your workouts, and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A perfect post-workout snack might be a bagel with cream cheese, or a tuna and pasta salad

For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your Glycogen levels topped up and prevent your body from breaking down the proteins that you need for muscles rebuilding.

Glyco.. what now??? Obviously this cannot be done when you’re fasting. 13 hours without food means protein will be broken down. I have been doing a high protein diet since 2-3 months ago, medical reason. With these new found articles, I might need to modify my diet a little bit.

I will be fasting for another 17 days. I think I should eat 3 small high protein meals. One for breaking fast. One for supper and last at 4.30am (this one with higher carbs). Sounds like a plan?

I need to research more on this.

the gym is meant to destroy your body, the kitchen is meant to build it.

For tomorrow’s Shoulder and Legs

Legs (Use heavy weights)
-4 sets of 8 reps.
Dumb-Bell Squats (without the bench)
-3 sets of 12 reps.
Standing Calf Raise Do L/R separately
-3 sets of 12 reps.

Shoulder Press
-3 sets of 12 reps.
Seated Dumb-Bell Shoulder Press
-3 sets of 12 reps.
Lateral RaiseLight Weights
-3 sets of 12 reps.
Front RaiseLight Weights
-3 sets of 12 reps.

0630: Up for work

1400: Quick afternoon nap.

1730: Prepping dinner/break fast.

1860: Had Grilled Chicken Breast. Stir Fry Mixed Veggies (Broccoli, Asparagus, Mushrooms, Tomatoes, Cabbage). Beef Jerky. 1 Tablet Multivitamin.

2030: Badminton Training. I did Flat Bench Legs Raise (3x 3 sets of 10 reps) between rests.

2230: Abs Exercise. I timed my planks. 1:01 for normal Plank and 0:30 for each Side Planks. About 20 minutes after workout, 1 scoop of 100% Gold Standard Whey Protein with low fat Milk. 1 tablet of Glucosamine. 1 Capsule of Fish Oil.


The Back & Biceps workout for tomorrow:

Barbell Curl – Go Heavy
– 3 sets of 12 reps
Dumb-Bell Biceps Curl
– 3 sets of 12 reps
Concentration Curls. L/R
– 3 sets of 12 reps

One-Arm Row L/R – Go Heavy
– 3 sets of 12 reps
Bent-Over Row – Go Heavy
– 3 sets of 12 reps
Bent-Over Reverse Flye – This is almost like Dumb-Bell Flye, only you do it Bent-Over.
– 3 sets of 12 reps

Let’s go back to the early days of Biology class. I still remember how my bio teacher got me into losing 15kg in 2 months. I was a chubby kid. All I need was that one class. We learned about how the body burns Carbs (& Sugar) Fat & Protein.

It’s simple. The body burns down Carb > Fat > Protein. In that order.

“These principles can also be used as aweight loss system. Using the basics of carbohydrate and fat metabolism it makes sense that people have difficulty losing weight when they exercise vigorously for only half an hour. This is because the quick vigorous exercise burns only carbohydrate stores in the liver (ie: glycogen); the body never touches its fat reserves! In contrast, running a marathon (or a nice long walk or jog in the park) causes the body to tap into its fat reserves. This is also the idea behind exercising early in the morning before having breakfast. In the morning your body has been burning carbohydrates to keep all your organs functioning; therefore, in the morning your body has less carbohydrate available to burn because it was slowly getting eaten away during sleep. If you exercise at this point you’ll have to tap into your fat stores earlier than you normally would so that your muscles can get adequate energy to keep going.” – source virtualmedstudent