Blue print

i think it is not realistic to have 6 meals made up of specific calories eg 2140cal. Hence I am still doing a research on preparing something quick, fast and convenient when I have a busy schedule. Watch out for more recipe variables. At the moment. I just use simple meal
MEAL 1 : 4 egg white, cereal and orange juice
MEAL 2 : Apple
MEAL 3 : Grilled Chicken Sandwich
MEAL 4 : Any fruit
MEAL 5 : Pasta with chicken and pea or fibrous vegetables
MEAL 6 : Yogurt and raisin.

A successful workout strategy to keep a careful journal to record everything one do and then base on past accomplishments. Hence, keeping a workout log will get one where's he's going.Here's a quick,seven step guide to doing it right.
1. Use Something portable
A notebook and pencil/pen to carry around when you're working out.

2. Record every set and weight, every time.
Unless you've got tremendous memory, you'll never remember these details on your own.

3. Look at your previous entries to psyche yourself up
Before each workout, take a look at what you did during your last session. Decide how much more you intend to do this time and tell yourself that it will be easy to continues improving, justa s you've been moving forward each time until now.

4. Study your gains over time
You can almost chart your biorhythms this way and decide at which tiome of the month you perform at your best.

5. Keep track of other details
such information on diet, amount of sleep you get at night, amd how you felt before, during and after workout will help your overall fitness level.

6. Check you progress against your goals.

7. Keep doing it
A workout log may begin to be hassle involved in going to gym. But when you read yours six month from now and notice how much your body ha simproved, keeping a record will seems wellworth the trouble.

VANITY tips
Eat simply better ( taken from Men's Health SG edition)
1. Have perfect posture by finishing brocolli.
2. Banish baggy eyes by guzzling a bottle of water
3. Thicken your hair by grabbing a bunch of grapes/grape juice/grapeseed extract.
4. Wrinkle proof your face by snacking on sunflower seeds
5. Keep your teeth by drinking orange juice.

Loss Fat Program

I have this fat loss program that may just do the trick but It is not going to be easy though. I hope to follow the schedule strictly if I want to see the results fast.

According to normal textbooks, if one want to burn unsightly fat, one must exercise with low intensity for a long duration. This is because fats are the preferred fuel for less intense activities, while carbohydrates and other rapid sources of energy are reserved for more demanding physical ventires, such as sprinting or weight training.Well, it does not carry over to real-world results.

If you notice the physiques of typical sprinter or marathon runner? They do have chiseled, muscular bodies and they may rarely train aerobically while marathon runner have smooth, sligh builds even though they spends hours in their fat burning zone. The fact is, SPRINTING is the ideal muscle-building/fat-burning workout because it taxes your muscles so much. That is why in IPPT, there is shuttle run. if one don't use muscle. one lose it. When one sprint, one use muscle to such a powerful extent, they reposnd by growing bigger and stronger,which eventually shifts your fat-burning engine into overdrive,

No wonder why average treadmill walked has skinny arms and a gut whereas the sprinters have that lean muscle look?

I do some research and will follow this schedule but or course the would some adjustments to my daily life.

The AM workout

MON 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
TUES 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
WED OFF
THURS 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
FRI 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
SAT 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
SUN OFF

THE PM WORKOUT

MON Weight training followed by cardio (running,biking, ellitical trainer,etc) for 15 minues at 85% of max heart [MHR]
TUES Cardio for 25 minutes at 85% of MHR
WED Weight training followed by cardio (running,biking, ellitical trainer,etc) for 15 minues at 85% of max heart [MHR]
THURS Cardio for 25 minutes at 85% of MHR
FRI Weight training followed by cardio (running,biking, ellitical trainer,etc) for 15 minues at 85% of max heart [MHR]
SAT Cardio for 25 minutes at 85% of MHR
SUN Off

For week two, simple repeat the am workout but add 5 second to each sprint interval and reduce the walk/jof interval by 10 seconds. Perform the PM weight training workout as listed but added 5 minutes to each cardio workout

For week three, simple repeat the am workout but add 5 second to each sprint interval and reduce the walk/jof interval by 15 seconds. Added 5 minutes to each cardio workout

The sample weight-training workout
CHEST / Bench Presses / 10 to 15 reps
BACK / bent-over rows / 10 to 15 reps
DELT / Side laterals Dumbell presses / 12 to 15 reps to failure
TRICEPS / Lying trieps extensions / 10 to 15 reps
BICEP / Dumbells Curls / 10 to 15 reps
QUADS / Squats / 12 to 15 reps
HAMSTRINGS / Lying Leg Curls / 10 to 15 reps
CALVES / Standing calf raises / 15 to 20 reps
ABS / Crunches / 25 reps

Calculate calories intake.
My body weight: 160lbs
Protein Needs: 160gm per day
160gm of protein x 4 calories per gm = 640
640 calories / 0.3 = 2140 calories per day
2140 calories x 0.45 = 963 carb calories [ 241 gm carbs ]
2140 calories x 0.25 = 535 fat calories [ 60 gm of fats ]
[ Note: 1 gm of carbohydrates or protein = 4 calories, 1 gm of fat = 9 calories]

Sample Caloric intake for 160 pounder. I am going to drop my total by 100 calories each day perweek, but still maintain the 45/30/25 ratio of carbohydrate, protein and fat.

WEEK 1 WEEK 2 WEEK 3
Mon 2140 2040 1940
Tues 2040 1940 1840
Wed 1940 1840 1740
Thurs 1840 1740 1640
Fri 1740 1640 1540
Sat 1640 1540 1440
Sun 1540 1440 1340

Now I have to look for the recipe research for whole week ranging from 2140 to 1340.

In reality, this blog will be rich with information or tips on weight-training , weight loss, diets and food as well as looking good. And of course my daily ramblings on improving my physique.

Tips to lose fat faster.
- Drink 8 ozof water before a meal
- Consume a whey protein shake after every workout. This will preserve your muscle without interfering in fat-burning effects of exercise.
- Eat the majority of your carbs before noon
- Drink one gallon of water a day
- limit saturated fats from animal sources, such as pork, beef and full-fat dairy products.
- Focus on fats from healthy sources ( fish, olive oil, flaxseed. etc)
- Consume 3 gm of omega-3 fatty acids
- Avoid high-glycemis carbs
- consume a fat-burning thermogenic one hour before every workout for energy and to enhance fat metabolism.

Positive self-image

I am staring in the mirrow. i decide I am overweight. Apparently, I don't like the oerhang over my tummy over my Calvn Klien briefs. I don't like the way my arm from big and toned to flabby. I don't like the way my chest start to look like a breast.

Psyschologically, the battle has begun. Once my mind believes my eyes, I am in trouble. I feel so depressed that I do npt have any improvement fro two years. I keep cheering myself up by eating like an overweight person. That Nasi Lemak looks so delicious and it would comfort me so much.

However the true battle of weight is actually is not a metabolism or even eating, it is the mind. If we can discipline our thoght life, we can do anything, and that includes having greek god bods. I lack discipline. People put this emotional labels on being flabby to me and that can be ego hurting.I start think negative thoughst about my own body.

TIME TO WAKE UP. A positive self-image is absolutely necessary.in fact, any kind of progress is next to impossible, if i am unable to think positively about myself. Things do not just improve overnight hence I need to put my own mind to focus my objective all the time.Therefore I start my gym blog.

Elaenor Roosevelt: No one can make you feel inferior without your consent.