Chris's Workout and Diet

Back to School Meals

2011-02-04T15:04:00.000-08:00

If you don't already know, I dorm in college so trying to eat healthy is a little harder than living at home. I just want to show you guys what I eat at school normally.

It is two pieces of grilled chicken breasts with a little bit of olive oil and a wee-bit of Parmesan cheese. I also usually get a side of vegetables depending what they are serving that day. Today it happens to be Chinese Bok Choy with tofu. Mhmm.. soy protein. Unfortunately, the cook makes the chicken really dry here. If only I can cook my own chicken..

Leg Day

2011-01-22T17:03:00.000-08:00

Man, what a pump! I only had 45 minutes today before my gym closed to get my leg workout in. My gym normally closes at 7 PM on Saturday but I thought it was Friday. I've been losing track of what day it is since everyday for me has been SSDD since winter break started. Anyways, I forgot how great it felt to finish your leg workout wearing a sweat drenched shirt while trying to catch your breath and the pain of having to walk up and down stairs afterwards.

Here was my workout routine:

Warmed up for about 10 minutes. This consisted of stretching, stretching and more stretching. I did a little bit of bodyweight squats to get the blood flowing. I suggest to warm up before lifting, especially when lifting heavy. With a leg workout you can do what I did or you can simply hop onto a stationary bike and pedal for about 10 minutes.

Exercise # 1: SQUATS!

Yes. I capitalized and bolded the word squats because it is an exercise that I cannot stress enough. Trying to put on mass? Squat. Trying to drop overall body fat? Squat. Trying to increase your vertical? Squat. Trying to strengthen your core? Squat. You want to know the cure for cancer? Squat. Okay, maybe not. But you get the point.

One thing I want to input is that don't be afraid to squat heavy. All those rumors you heard aren't true. ~~"Oh, squatting can stunt your growth! Don't do it!"~~ False. Next time you hear someone saying that please ask them where the hell did you come up with that? Do you have evidence to back that up? Okay, here is a little anatomy 101. There are three parts to a bone, the epiphysis, diaphysis and metaphysis. The epiphyses are at the ends of the bone while the diaphysis is the middle part. The metaphysis is between the two. The growth happens because of ossification (solidification of the bone) of the growth plates that are located in the metaphysis. With that said, squatting WILL NOT stunt your growth or damage your growth plates. The only thing that would prevent you from growing is not eating.

Exercise # 2: Leg press.

This gets tiring especially after heavy squatting. Push through it and push yourself to your limit. After the last set of my leg presses, I could barely walk or stand without my legs quivering like a little bitch and that is a good thing. "Never settle for less than your best!" Its a corny line but abide by it and use it as your workout motto.

One thing I want to say is that remember to push through with your heels for both your leg presses and your squats for the correct form.

Exercise # 3: Circuit between hamstring curls, leg extensions and calf raises.

Since I was pressed for time, I had to make my last few exercises into a circuit with no rest in between each machine. Basically I was supersetting all three exercises. One thing I do realize and I'm not afraid to admit is that I have small calves. I do not have chicken legs nor am I anywhere close to that but my calves just don't seem up to par with the rest of my legs. I know for a fact that I should next time do more calf exercises. I just didn't have time, sadly.

This concludes my workout.

Need more advice with leg workouts? Hanh and Frank, youtubers, have great workout videos that pertain to working out your legs.

Here is Hanh's leg workout video:

What Do I Eat?

2011-01-21T11:45:00.000-08:00

I normally eat sources of carbohydrates, proteins and vegetables in a meal. The amount of carbohydrates vary for me depending on whether if I am bulking or cutting. Its very important to remember that when you are cutting to eat less carbohydrates and when you are bulking you eat more carbohydrates. Also, the amount of protein you should eat if you are planning to lose weight or gain muscle mass is about 0.8-1 gram per lb of your body weight. And as for vegetables, the more the merrier.

I decided to actually take a picture of a meal that I have made today since I haven't really posted any meals yet on my blog.

This is a typical meal for me. As you can see there are carbohydrates, protein and vegetables. This meal was very simple to make but I can truthfully say that it wasn't all that tasty; it was still good but not the best. The greens are spinach that I bought frozen from Stop and Shop. Simple way to prepare it is to microwave it for 2 minutes. Next to it is brown fried rice. I did not use soy sauce or any type of condiment to prepare it. It is simply brown rice, eggs, onions and a little bit of salt and pepper. The protein is 95% lean ground beef that I formed into a patty and simply heat in a pan until it was properly cooked. This meal didn't take me any more than 10 minutes to prepare (the rice was left over from last night). I always make sure that when I make my brown rice that I make extra since I can conveniently use it the next day. This is my typical meal that I eat about 4-5 times a day not including my protein supplement. If you include protein I have 6-8 meals a day.

Meals can become monotonous when you're trying to keep a clean diet but if you stick with it along with proper daily exercises, results will show. I guarantee it.

Great Blog to Follow Aside From Mine

2011-01-21T08:35:00.000-08:00

So, there is this guy that creates hilarious youtube videos whose username is ice1cube. He does parodies, gives dating advice, started doing starcraft 2 commentary and also post workout videos while giving tips and advice. He has great knowledge about working out. Recently, he introduced a gym buddy/good friend of his in one of his videos. I thought ice1cube, we'll call him Frank from now on because that is his real name, was pretty built but his friend hanh was even bigger. He has his own youtube channel as well and gives out great advice too.

Ice1cube's youtube channel: http://www.youtube.com/user/ice1cube?blend=1&ob=4

HanhChampion's youtube channel: http://www.youtube.com/user/HanhChampion

Hanh also recently created a blog with blogger as well which gives advice with his everyday diet and workouts.

Here's the link: http://hanhchampion.blogspot.com/

Subscribe to my blog!

Toodles.

Winter Break

2010-12-31T16:34:00.000-08:00

Just finished my first semester as a senior at Stony Brook. Tough semester but I managed to pull off a 3.52 GPA. Now its time to get back onto my gym grind.

My gym routine is now:

Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Legs/Shoulders

I find that this way I get to maximize my workout getting in my major lifts twice a week rather than once a week.

Also, I am offering advice if anyone wants tips. Contact me at cjyan@hotmail.com.

Rant

2010-09-27T21:05:00.000-07:00

I've been busy with school. Senior year of college and I am taking 18 credits. Sucks. I am still working out and eating properly although I do not have time to update my blog. Mammalian Physiology and Anatomy is killing me. For the past couple days I have been studying 10+ hours every day. I only have time to go to classes, gym, eat and sleep. No time for posting, except for this silly rant. Ok. Back to studying now. See ya!

Back Day

2010-08-24T09:57:00.000-07:00

So yesterday I was caught up with errands and forgot to post on my blog about my exercise routine. Right now I will post yesterday's workout and tonight I will post today's workout (which I haven't done yet).

Yesterday's workout was my back day. Its probably one of my favorite workout routines since it includes my favorite compound movement exercise, the dead lift. I will now run through what I have done:

Exercise 1: The Almighty Dead Lift 135x10, 225x8, 315x6, 365x4

This is my favorite exercise, as mentioned above. Its a compound movement, meaning it hits multiple muscle groups at once. This exercise might sound easy, but trust me, if you do not have the correct form, I recommend you to not do them or else you might risk injuring your back. Start with light weight and practice your form before going any heavier.

This youtube video demonstrates the conventional dead lift form:

Anyways, my first set, which I consider my warm up, was only with 135 lbs. This weight is something I can do very very easily but I stay in control, focusing on form rather than pulling the weight and dropping it rapidly without control mindlessly. After my warm up set I added another 45 lb plate to each side, bringing the total weight to 225 lbs. I pulled 8 reps with it, although I can do more but I would rather save my energy for the heavier sets. After 225 lbs, I threw on 315 lbs. This is where it gets hard for me. I pulled it 6 times. I probably could have hit 10 reps but I did not want to go to failure. After that I put on another 25 lbs. on each side bringing the weight to 365 lbs total. I pulled it 4 times. I probably could have gone to about 8 reps, but again I did not want to go to failure. I will save going to failure some other day when I feel like pulling a PR (personal record). By the way, there are many sides to whether training to failure is good every time you workout. This debate has been going on for a while even amongst personal trainers and professional bodybuilders. What do you guys think?

Exercise 2: Pull Ups 1x10, 1x8, 1x6, 1x4

Pull ups. Nothing fancy. First set was relatively easy but then as I progressed, it got harder and harder. The first 2 sets I didn't do dead hangs. The last two sets, I did. Maybe I should try doing dead hangs for all 4 sets next time.

For those that do not know what dead hang pull ups are, watch this video:

There is another type of pull up that looks beastly that I wish I can do, but I do not have the upper body strength to do them yet. The pull up looks like as if you were to do a normal looking pull up and from there you spring above the pull up bar and perform a dip. I do not know the real name of the exercise; maybe one of my readers can inform me?

Here is a video of the pull up to dip:

Exercise 3: Cable Machine Rows superset with Cable Machine Pull Downs 1x10, 1x8, 1x6, 1x6

This was really really tough. I was already tired from doing the previous two exercises and after this superset, I was extremely fatigued. With cable machine rows, I normally start off with 100 lbs. and work my way up to 170 lbs. This time, I didn't even go anywhere close to 170 lbs. I started with 100 lbs and ended up only going to 140 lbs. With cable machine pull downs I also did a lot less. I probably can normally start off with 100 lbs and go up to 160 lbs. This time I started with 100 lbs and only went to 120 lbs. On the last set, I couldn't even do 120 lbs. so I had to drop the weight back down to 100 lbs with the pull downs.

My superset routine went like this:

Rows: Pull Downs:

1st set: 100 lbs. 100 lbs.
2nd set: 120 lbs. 110 lbs.
3rd set: 130 lbs. 120 lbs.
4th set: 140 lbs. 100 lbs.

For those that do not know what rows or pull downs are, here are some videos:

This is the Cable Machine Back Row.

This is the Cable Machine Pull Down.

That sums up my workout routine. If you have any suggestions, please let me know. Also, I normally do not superset my rows and pull downs. Heck, I don't even normally do pull downs since I believe its almost the same thing as a pull up, essentially. I replace my cable machine rows with bent over rows next time and substitute the pull downs with something else as well. Let me know what your back workout routines look like. And another question, how much do you guys dead lift? Comment below and include your age and weight.

Day 1 of Cycle. Chest.

2010-08-22T10:06:00.000-07:00

So, this morning I woke up, threw on my gym clothes and walked right out the door. Chest time baby! The most overrated workout, in my opinion. Anyways, I was pumped from listening to my Ipod. As soon as I got into the gym I did a little warm up by doing couple of push ups to get the blood flowing.

So here is my chest workout routine for the day:

Exercise 1: Incline Press with Dumbbells 1x10, 1x8, 1x6

First set I used 75 lbs. dumbbells. Second set I used 80 lbs. dumbbells. Third set I used 85 lbs. dumbbells. For chest presses, whether it is incline, flat or decline I never fully extend my arm since that allows your chest to rest and puts strain onto your triceps. I try to isolate the chest so I only go up about three-fourths of the way and back down to maintain that pump feeling. Explode up and control it back down. I thank youtube channel user HahnChampion for that tip. Also another tip is try not to arch your back when doing these or else it turns similar to flat presses and it might strain your back. I only allow myself 30 seconds to 1 minute rest each set.

Exercise 2: Flat Press with Dumbbells 1x10, 1x8, 1x6

I used the same weight respectively to my incline press. As I mentioned before, I do not fully extend my arms to lockout. Same rest time as the incline press. Remember to explode up and control it coming back down.

Exercise 3: Flat Flyes with Dumbbells 1x10, 1x9, 1x8, 1x4

With flies, I go heavy. I mean HEAVY, but I workup there. I started with 35 lbs. dumbbells which is really light for me and work my way up to 50 lbs. dumbbells, only going up 5 lbs each set. With this exercise, you want to slightly bend your elbows and squeeze your chest when you are at the top of the motion. Then control it back down to the starting position of the exercise. This exercise is great for widening your chest and adds mass as well. Since I am going heavy with this exercise, I rest about 30 seconds for the first 2 sets and then gave myself 1 minute rest time in between the 2nd and 3rd set and about 1 minute and a half between the 3rd and 4th set.

I love good form =)

Exercise 4: Push ups with Bosu Ball 4x10

The push ups are really just for cooling down. I do not over exert myself with these. The bosu ball allows the movement to be more dynamic and by doing that it works out your core as well. Nothing really special about this exercise; its very much like your standard push ups, but using the bosu ball of course. My rest time for this exercise is 30 seconds between each set.

Exercise 5: Straight Leg Raises for Abs on Captain's Chair 2x20

This exercise is pretty tough. It burns by the time I get towards my 20th rep. I allow myself only 1 minute rest in between my sets. When doing this exercise, do not swing your legs using momentum. Control it up and very importantly, control is going back down. You should raise your legs up to 90 degrees relative to your body and back down so that your legs are straight relative to your body.

Exercise 6: Free Weight Side Bends for Obliques 2x10 (each side).

Same thing but with a 45 lb. plate.

I do this by holding a 45 lb. plate on one hand. I am standing up so I side bend towards the side with the weight and come back up, bending a little towards the other side. Then I repeat. Nothing special. Its just to get rid of some fat on the love handles, haha.

After all that, I hopped on an elliptical for about 10 minutes. My intensity level on it was merely 50%. I didn't want to stress myself and burn off muscle mass.

This about sums up my exercise routine for the day. I will update this later with my diet for the day. Just got a question for you all. What do you guys listen to in the gym to get you mentally pumped? I personally love the strong Headstrong by Trapt. I listen to that before all heavy lifts. Comment Below!

Rest Day

2010-08-21T07:06:00.000-07:00

Today is my rest day since yesterday was the last workout of my weekly cycle. I haven't decided whether or not if I should do some cardio today. I might do some sit ups/crunches/planks later on just to work out my core a bit and I will post it here whenever I finish.

*update*

So, I decided to slack off a little bit today. I went out with family the whole day and just got home and its already 10 PM. I'll just rest up today and start my weekly cycle over tomorrow.

*update with question*

I decided that I want to try a NO (Nitric Oxide) product. Which brand should I go for and why? Please tell me which one has worked for you or a friend and why I should take it?

Arm Day

2010-08-20T19:53:00.000-07:00

Will I ever get arms like Arnold's?

My first workout blog post and it turns out today it was my "Arms" day in my weekly cycle. No, I am not the idiot at your gym that does biceps and chest every single day. I do train my full body, separating my workout routine into a 5 day workout regime.

My weekly workout routine goes along the lines of this:

Monday - Chest

Tuesday - Back

Wednesday - Shoulders

Thursday - Legs

Friday - Arms

Saturday - Rest

*cycle repeats*

I only rest one day per week.

So, today my workout routine went somewhere along the lines of this:

Light weight baby!! Standing curls.

My first exercise was standing curls with the e-z bar. I did 4 sets. My first set I loaded my bar with 25 lbs. on each side. I put up 10 reps with ease, but controlled my form. Exploded up and controlled it going down. My second set I just added 5 lb. weights on each side. I managed to bang out another 10 reps, not as easily as the previous set but it was manageable. I started to struggle the last 2 reps a bit. For my third set, I threw on another 5 lbs. on each side bringing the total weight to 85 lbs. This time, I couldn't do 10 reps but I did manage to get 8 reps, which isn't too shabby. Finally, my last set I dropped the weight back to 25 lbs. on each side and like the first set, I put up 10 reps but not as easily since I was fatigued from my previous sets. Overall I had an average rest period of 30 seconds to a minute after each set.

Skull Crushers

My second exercise was "skull crushers" with the e-z bar. I did 4 sets. First set I put on 25 lbs. on each side. Easy 10 reps. Second set, I threw on 5 lbs. on each side. A little bit of struggle but I managed to do 10 reps as well. I try to keep my elbows in as close to my body as possible when doing these so it isolates the triceps. My third set I added on another 5 lbs. This time I was struggling to get to 8 reps. The last couple reps on this set took a lot out of me just to get it up. My fourth and final set I dropped back down to 25s and did 10 reps. I realize that my triceps are extremely weak compared to the rest of my body, in my opinion. I think if my triceps were stronger, I can easily put up more weight on my bench.

Hammer Curls

My third exercise was hammer curls with dumbbells. I did 5 sets with this including my warm up set. I started off with 30 lbs. and worked my way up to 50 lbs. My warm up set I did the 30 lb. dumbbells easily 10 times each arm. My first set was with 35 lb. dumbbells. This was easy for me as well. I put up 10 reps each arm. I don't know if its true for everyone but hammer curls are a lot easier for me than the standard curls. My second set I picked up 40 lb. dumbbells and this time I decreased the reps to about 8 per arm just so I can have some energy left for the heavier weights. My third set I picked up 45 dumbbells and it started to get tough. Before this set I tried to keep my form as good as possible. I tried to not swing the weights. I started off with my third set staying with good form but when I got up to around the 6th rep I had to start putting a little english (swaying) into my body movements to build up momentum to pick the weight up. Nonetheless, I barely swing my arms around. I managed to pull 8 reps per arm this set. My fifth set I put up 50 lbs. for 6 reps per arm. Form was getting iffy after the 3rd rep or so but hey, its quite heavy and I was tired!!

Don't do what Hunchback of Notre Dame does.

My fourth exercise was tricep pull downs with the rope. This exercise I only did 3 sets but went as heavy as I possibly can. I did pull downs starting with 50 lbs. for my first set. It was alright. Not too hard but not too easy. Managed to get 10 reps. I juiced the weight up to 60 lbs for my second set and this time I struggled. I only managed to do 8 reps. Again, I try to keep form as good as possible. I do not lean my body weight on top of the machine. I stand against the padding the machine provides and keeping my back straight, I try to isolate my triceps while pulling the rope down, splitting it as I go further down. Anyways, my third set I attempted 70 lbs. but I only did 4 reps so I set it back down to 60 lbs. and finished the set off going up to 8 reps.

This should be the starting position of each rep.

My fifth exercise is my favorite, the pull up. (Do you sense the sarcasm?) I try to do them with strict form as well. I do dead hangs meaning I pull myself up, my chin passing the bar, then let myself down to hanging position. This is really hard. If you don't do dead hangs when doing pull ups, then I suggest you should start. My first set I got 8 reps. Second set I got 7 reps. Third set I got 6 reps. Fourth set I got 5 reps. This was all body weight. I did not add any weight onto my body anywhere. I am hoping to be able to get to 20 reps straight with ease doing dead hangs in the near future.

Dips

My last exercise is dips. I love doing these as a "burnout" for my triceps. They give my triceps a good pump. Much like the pull ups, I do not add weight. I only do bodyweight. First set I did 15 reps. Second set I did 12 reps. Third set 10 reps. Fourth set 8 reps. I am curious as to wonder if you guys get that click by your elbows when you do dips? It doesn't hurt but I feel it. Its just annoying but I deal with it.

That sums up my workout for today. I hope you enjoyed reading. Feel free to comment below.