New Year resolutions for a stronger, fitter me

Hi, y'all, I'm sure during the festive season, despite workout out, you all probably stuffed yourself with fortified amounts of food, leading to extreme guilt trips and oaths to work it all off. I know I did. But I'm thinking further. I'm gonna think up fitness resolutions to last the entire 2014. And hell, am I gonna follow it.

AIM: <10% BODY FAT

1) Cheat meal once per month; cleanse system with a high protein/fibre diet
Nowadays, I resort to 1 cheat day per week. While this is going okay, I'm gonna step it up a notch. My meals will consist mainly of wholegrains, lean protein, fibrous vegetables, fruits, dairy products, nuts/nut butters and protein supplements. Tell myself that if I don't discipline myself, no one will.

2) Exercise plan: the 4:4:2
4:4:2 stands for a training program that goes like this >>> Out of a 7-days week, I must achieve at least 4 sessions of cardio (2 intervals/2 endurance), 4 strength training sessions (gym or calisthenics) and 2 days of rest. I used to do a lot more cardio, but now I'm reducing it so that its main purpose is to maximise fat burn, while preventing muscle catharsis. Strength training will provide me with strength and muscular gains. 2 days will be for rest after harder training days.

3) Run my hardest, lift my hardest
Never ever let myself lose motivation. This one's hard. There are just days where I go "Meh, I don't feel like going to the gym. If I go, I'm just gonna slack."

No. I must keep telling myself that even lesser training is training, and that I must do it, and when I get started, I must keep on telling myself that since I've started, I might as well get a good session in.

So, the above are my fitness resolution for the year 2014. What's yours?

Once again, have a fitter and happy new year!

New beginning near the end of the year

To achieve my goals, I've always talked about dieting blahblah, exercise blahblah, but never really got around to doing it. After effectively arranging my time recently, I have managed to procure a diet and exercise plan, of which I've managed to do quite well the past week.

To become lean/cut build, a strict diet is to be adhered by, one that requires consumption of a lot of protein and fiber. Topped by a good exercise plan, determination and patience, I intend to reach my goals hopefully in 3 months time. That shall be my 2013 year end/2014 new year resolution for physical fitness goals.

So how am I doing so far? Well, no significant changes in limbs size, but my waist shrunk by a bit. It's a good start. Let me share my training tips and diet tips.

Nutrition:

N1: For days where cardio and strength training are done in the morning:

• Meal 1 (0600): 1 serving of ON Amino Acids (pre-cardio)
• Meal 2 (0700): Oatmeal and raisins and coffee/tea w/o sugar or creamers + 1 serving of ON Whey Protein (for post cardio/pre-gym) + Banana
• Meal 3 (1000): 1 serving of Marigold HL Milk + 1 serving of ON Whey Protein (for post-gym) 
• Meal 4 (1300): Lunch
• Meal 5 (1530): 1 serving of fruit
• Meal 6 (1900): Dinner
• Meal 7 (2145): 1/2 serving of Marigold HL Milk + 1 serving of ON Whey Protein (for sleep recovery)

N2: For days where cardio is done in the morning but gym is at noon:

• Meal 1 (0800): 1 serving of ON Whey Protein (Post cardio + statics) + Oatmeal, raisins and banana
• Meal 2 (1030): 2 slices of wholemeal bread with peanut butter spread and cinnamon honey spread
• Meal 3 (1230): Lunch (Pre-gym meal)
• Meal 4 (1530): 1 serving of ON Whey Protein + Milk (Post-gym)
• Meal 5 (1715): 1 serving of fruit
• Meal 6 (1900): Dinner
• Meal 7 (2145): 1/2 serving of Marigold HL Milk + 1 serving of ON Whey Protein (for sleep recovery)

The above are rough plans I followed to cater to workout timings. Lunch and dinner are main meals, and they usually consist of 1/2 serving of carbohydrates (either brown rice or oats), 1-2 servings of vegetables and 2 servings of lean protein, which can be eggs, chicken breasts, turkey breast or fish. Other alternatives are Subway sandwiches, and homemade salads. The point is to keep the lean muscles fueled with enough protein, so they can burn off the fats automatically. Meal 1 is important because after a whole night of fasting in your sleep, your body needs to absorb protein into your muscles first thing in the morning to energise them. Meal 7 is to help your body recover from muscle fatigue as you sleep, as sleep is when you repair your muscles, and the protein will help during the process.

Next is the workout program. Generally, I work out at least 5 days per week. This consists of at least 3 days when I go to the gym (2 hour sessions each) and  5 days for cardio. 

For gym, I usually train specific parts based to which days I go. I'll divide muscle groups into categories.

G1:

• Upper back
• Biceps
• Shoulders

G2:

• Chest
• Triceps

G3:

• Middle/Lower Back
• Abs
• Legs

G4:

• Biceps
• Triceps
• Abs

G5:

• Back
• Shoulders

So everytime, before I go, I'll choose one of the above programs to utilise, so that I won't be a lost lamb. As for cardio, it's easier to split; usually I'll do 3 days of intervals and 2 days of long distance runs. Intervals are usually done pre-gym/post gym depending on timing. Days where long distance runs are done are usually coupled with simple statics to keep the muscles warmed up. Splitting them into their categories, we have:

C1:

• 8-11KM Run
• Statics 

C2:

• 8-11KM Run
• Gym

C3:

• Intervals
• 10 x 1 min or
• 8 x 400 m or
• 16 x 200 m or
• 200/400m mixed intervals
• Gym

C4:

• Intervals
• 10 x 1 min or
• 8 x 400 m or
• 16 x 200 m or
• 200/400m mixed intervals
• Statics

So far, adhering by the above program, everything is going well. Temptation steps in from time to time, but quoting myself: "Never compromise your determination and your goals in the face of temptation."

Beats "YOLO". I hate that phrase. Always feel it's an excuse for people to find when they want to do dumb stuff they'll regret.

As for cheat meals, my first one will be 4/12 dinner with my university classmates, to celebrate the end of exams. Hope it'll be worth it.

Peace out, guys!

Long term physical goals

I remembered back in BMT, while we were botaks sitting down listening to the "gods" called specialists and officers, they gave one useful advice: Write down your short term and long term goals.

So I'm going to declare them now.

The target

Final aim by end of 2013:

• 67-69kg
• ≤ 10% body fat
• 400m sprints during interval trainings ≤ 1min20sec
• 200m sprints during interval trainings ≤ 40sec
• Become leaner and shredded (as shown at the right) 
• Become stronger

So how I do get to those aims?

I'm rotating a cardio + strength training regime and a high protein, low carbs regime so far, eating as healthily as I can. Cheat meals are only allowed during interactions with friends. 

Nutrition plans include the usage of protein shake (for recovery so I can work out again the next day), high protein (meat, fishes, nuts, the likes), wholegrain (wholemeal bread, oats, brown rice etc), dairy (low-fat milk, yogurt) , fruits (for vitamins to prevent illness) and a lot of vegetables (More greens to burn off excess fat).

As for workouts, I divide them into 2 categories: Cardio and strength training.

For cardio, I've divided it into the following. All cardio workouts will be followed by an "abs blaster" workout.

3 days of Intervals:

• 8 x 400m
• 16 x 200m
• 10 x 60 sec

4 days of Long Distance:

• 8km (fast)
• 8km (slow)
• 10km (fast)
• Casual 1 hour run (slow)

For strength training, I'm still in the process of planning gym workouts and calisthenics in the case I can't go to the gym. But for now, the plan goes like this:

Gym Workouts:

• Biceps (5 sets)
• 15 barbell curls (closed grip)
• 15 barbell curls (shoulder width)
• 15 barbell curls (wide arm grip)
• 15 hammer curls
• 10 x 7 seconds isometric curls
• Max rep till failure
• Triceps (5 sets)
• 15 tricep extension
• 15 dips
• 15 diamond push ups
• 15 cable pulls
• 15 cable pulls (one armed, each side)
• 15 overhead cable pull
• Back (5 sets)
• 15 Deadlifts
• 15 Backward extension
• 15 Lat Pulldowns
• Pull Ups (Max rep)
• Chest (5 sets)
• 15 Bench press (inclined)
• 15 Bench press (flat)
• 20 Kettlebell push ups
• 10 Dips
• Legs (5 sets)
• 15 Goblet squats
• 5 barbell squats
• 15 Dumbbell Lunges
• Shoulders (5 sets)
• 15 shoulder raise
• 15 shoulder raise (front)
• 15 shoulder shrug
• 15 shoulder press
• Core (1-2 sets)
• 15 weighted sit ups
• 15 toe touch crunch
• 10 side toe touch crunch
• 15 knee benders
• 30 sec side twists with weights
• 30 sec sitting hold
• 1 min plank
• 1 min side planks
• 50 weighted sit ups
• 100 crunches
• Core [2] 
• 15 Leg extensions on bar
• 15 leg extensions + twist
• 15 weighted side shrugs
• 1 min planks
• 100 crunches

I'll be using 3-4 of the above mentioned at anytime in the gym. It'll last me about 2 hours. I might go for a 3-6km run before/after the gym workout, depending on body conditions. I'll update this post wit calisthenics plans soon. Stay updated, folks! ;)

Race Against Cancer 2013

So, this year, I finally joined my first official race, the Race Against Cancer 2013.

There were several categories, but I signed up for the 15km Men's Competitive with a few friends. It was illuminating, to say the least. It was a new experience, therefore an eye opener. I'll let the pictures do the talking.

"Constipated face, mistaaaaa!"

Some of the photos compiled of that day.

15KM Finisher medal!  Super shiny stuff.

My results

At the end of the day, I managed to complete my 15KM in 1h 13min 34s. So far, that is my best timing for a 15KM run, so I'm really satisfied. Hopefully I can improve further during my next race, be it a 10K, 15K, 21K or 42K. My friends also did decently, so it was overall a good experience. Would I join this event again next year? Definitely.

As a runner, I'm looking forward to my next race. It'll most probably be the AHM 2013 or the B.I.G. Farm Run and Walk 10K run. Whatever the case, I plan to do my best. :)

Peace out, people!

A little energy protein shake recipe...

Recently, I've seen a nifty little recipe , involving peanut butter and protein shake. I'm deciding to try it out.

As most know, I run, grab breakfast, then head to the gym. So what I'm planning to do, is to substitute in this little recipe as a meal replacement cum supplement. It'll be my post run/pre-gym energy drink and breakfast. I hope it'll work out.

Ingredients:

• CytoGainer (1 scoop)
• 1 large banana
• 2 tablespoons of peanut butter
• 1 serving of HL Low-Fat Milk

Basically, just blend the above stuff with a mixer or blender. It should do for a pretty high energy/pre/post-workout drink.

Nutritional Info are as shown:

Calories: 561

Protein: 32.5g

Carbohydrates: 66.1g

Sugar: 25g

Fibre: 8g

Fats: 19.25g

Now, you'll be kinda telling me, "Dudeeee, too much fats!!!!" But most of the fats come from the peanut butter, and the fats are healthy monounsaturated fats. It only has 3g saturated fats (the bad ones) and 0g trans fat, so start adding it to your list of diet foods. But like everything else you eat, moderation is key.

So yeah, I'm going to start this peanut butter protein shake for a little rev up. Hopefully it gives me the results I'm looking forward to. :)

Thoughts about hiatus...

As someone pursuing fitness, not being able to work out is sheer mental torture. No, I'm not talking about rest days, but hiatus due to certain reasons. Sure, it might be due to external factors, such as haze, stitches due to wisdom teeth extraction reopening etc, but it still feels unsettling. You'll just tend to feel more unfit.

I've just had my wisdom tooth removed on Tuesday, and my gum was stitched up. Doctor's orders were "Do not do vigorous exercise". Well, there goes training. 3 days of hiatus and I feel unfit as hell already. Might be psychological,but still.

Not to mention that all I've been having is bread/biscuits dipped in hot coffee to soften them, oatmeal and bananas, blended fruit/vegetable juice and fish porridge. This just messes up my body system and makes me feel so lethargic due to poor eating. I know, circumstances.

I'm going to have to revamp my system after recovery as well as my training. Hopefully, my body's performance won't have dropped so much by then.

In recent news; Introducing... a new recipe

Hi.

Remember in my previous post, when I said I was doing an experiment? It worked out in the long run, a workout regime. In addition, recently, my gym buddy and I got this protein powder called CytoGainer.

Now, as I mentioned before, my goal is to become leaner, stronger and faster. So, for the past 3 weeks, other from running interval trainings, I've been visiting the gym more often, with the above said supplement in hand. From what I can gather, the regime has been useful. See for yourselves.

"Please do not mind the mess behind that is my room."

So what have I done to gain such results? Keep in mind protein supplements only work when you have an adequate workout regime and a healthy diet. So I'm going to share.

Basically, I have a 5 days workout regime. 

Saturday:

• Morning
• Sprint Interval Training (8x400m/16x200m)
• Core Muscle Abs Blaster
• 15 sit ups
• 15 side crunch
• 15 full forward crunches
• 15 Swimmer Stretch
• 20 side benders
• 1 min plank
• 1 min side planks
• 20 knee benders
• 50 sit ups
• 100 crunches
• Noon
• 3km 80-100% Effort
• Gym

Sunday:

• 7km-10km Run
• Core Muscle Abs Blaster
• 1 set circuit training
• 1 min push ups
• 1 min flutter kicks
• 1 min squats
• 1 min chair dips
• 1 min knee benders
• 1 min lunges
• 1 min wide arm push ups
• 1 min crunches
• 1 min jumping jacks
• 20 diamond push ups

Monday (in camp):

• Morning
• Gym
• Evening
• 5-7km run
• Gym
• Abs Blaster

Tuesday (in camp):

• 5km run + 4x400m intervals
• Gym
• Abs blaster

Thursday (in camp)

• 5-7km run
• Gym
• Abs Blaster

And that's the general gist of things. In addition to the workouts, while I'm at home, I try to eat more healthily. No empty carbs and junk foods... unless I'm socialising or they're cheat meals.

Stuff I've whipped up :)

So today, I shall share another new recipe! It's simple to make, and ingredients are readily available in the supermarket. Best of all, it's going to be made from healthy ingredients, so you can enjoy it without the fear of it being sinful. :)

Previous Sunday, I was viewing through Instagram and realising everyone was eating Egg Benedicts, so I figured I could try poaching eggs. It's just boiling an egg, no extra oil or additives. Next was deciding what it was gonna be on. I hadn't had salmon in a long time, and I had a craving. Then it hit me.

Salmon Benedict™ (self named). What upppppp, people!

Salmon Benedict

Ingredients:

• A piece of salmon
• An egg
• Fresh vegetables (I used lettuce and cabbage, but you can be creative!)
• Olive oil/Low fat margarine
• Vinegar
• Light soy sauce
• Pepper
• Assorted Spices/Herbs (I used some pestos given to me by a friend)
• Mixed nuts

Steps

• Wash the salmon thoroughly with clean water, then proceed to cover it with some salt to season it/sterilise it. Add spices/herbs to marinate. Put it in the fridge for an hour or two.
• Wash the vegetables and cut them to bite size pieces
• After the fish is fully marinated, preheat the oven at "grill mode" or low temperature as salmon get cooked very easily
• Apply olive oil/margarine to a metal plate, then lay the salmon steak on it. This is to ensure the salmon does not stick to the plate's surface
• Put it into the oven and grill each side for 6 minutes
• Now, fill a small pot with some water, add some vinegar in, and boil it.
• When it's bubbling, lower the heat so that the water settles to a simmer
• Crack the egg carefully into a small mug. Be careful not to mess up the yolk.
• Slowly lower the egg into the simmering water. Cook the egg for 2 minutes
• Use a ladle/spoon/scoop with holes to remove the poached egg from the water and lay it on the salmon
• Season the egg with a bit of soy sauce and pepper for taste
• Lay the vegetables onto the plate as well and add some mixed nuts to give it more taste.
• Viola! Your Salmon Benedict is complete.

As a tastier alternative, you can also choose to fry the salmon in olive oil. I prefer oven grilling as it's healthier and there's less hassle cleaning up an oily pan. To learn how to poach an egg nicely, you can search it up. There are a lot of sites that'll teach you how to poach an egg.

I certainly hope this very long post is useful. Stay healthy, everyone! :)