CzhI

New Goals

2012-05-02T13:22:00.000+08:00

It been so long since i last posted anything.
Have been very busy with projects,research and so on.

Summary of what i gain and learned/experience:

-I gained total of 1.4lbs per month for 5 months now putting me 67kg (lowest body fat ever i reached ) compared to my october whereby i am only 62.7kg (lowest body fat ever i reached)
-Well, combining my experience, knowledge in supplementation and also dietary, i will go out trying to reach a crazy 3-4lbs per month gain of lean mass. ( it is possible and not impossible - though everything is worth a try ) This would means i will be competiting with people who are on gear, whereby they are gaining 5-7lbs per mth. Crazy idea though

My next stack would remain a secret though until i see success.
However, my previous stack was, elite whey, hemorage black uc ( on and off - cycle ) , hydrobuilder n casein.

review : Nutrex Hemorage Black UC

2011-12-18T08:03:00.000+08:00

Check out my review on Nutrex Hemorage Black UC here

hydrobuilder to come soon!

Week 2

2011-12-04T18:03:00.000+08:00

Week 2 !

i shuffled my workout abit. but still same rep and such.

Day 6 : Leg!

Awesome leg workout today, i got the crazy pump today.
will post the stats soon enough. together along with day 7 chest. stay tuned guys!

*ADVERTISMENT!

Nutrex Hemorrage Black UC ( preworkout supplement ) on X-mas promotion now! rm95 including shipping exclusive at lean nutrition.com

Day 3 , 4 and 5!

2011-12-03T12:15:00.000+08:00

Day 3 - Back

Wide lats pull down
36kg x 10
50kg x 8 x 2

Close grip pull down
50kg x8
57kg x 5
57kg x 6

1h DB roll
22.5kg x 10 x 2
25kg x 6

deadlifts
50kg x 10
60kg x 6 x 2

Comments : first day of back .=) lets see how it goes next week

Day 4 - arm
Superset
Ez bar curl
tricep rope pull down

15kg x 10
36kg x 8

15kg x 10
43kg x 10

15kg x 7
50kg x 7

DB curl
Seated db raise

10kg x 10
15kg x 10

10kg x 10
15kg x 10

10kg x 7
15kg x 10

Db hammercurl
Ticep horseback kick

10kg x 10
5kg x 10

10kg x 10
7.5kg x 10

10kg x 9
7.5kg x 10

Day 5 - Shoulder

Injury prevention rotary cuff execise - 5kg x 10
7.5kg x 10

Reverse flyes
5kg x 12 x 1
7.5kg x 12 x 2

Front raise ( dumbell ) 5kg x 8
7.5kg x 10
7.5kg x 8

lateral raise

5kg x 12
7.5kg x 8
7.5kg x 7

Military press

25kg x 8
30kg x 8
30kg x 6 x 2

Db shrugs 20kg x 10 x 3

Comments : long time not doing military press. =) first week was going slow to know my limits for 6 reps - 10 reps. Next week will be insane pushing.

ON platinum Hydrobuilder

2011-12-01T08:55:00.002+08:00

Cant wait for my ON platinum hydrobuilder to arrive today and gonna give it a test out in the gym later. It is a post workout ONLY supplement. due to presence of high amount of creatine ( 5g ) . caffeine away .:)

Day 1 and day 2 workout

2011-11-28T21:01:00.001+08:00

Just making a brief log to track my progress,

day 1 : ytd - leg day.

Leg extension - 70kg x 10 x 4
seated calf raise - 40kg x 12 x 4
Leg press - 160kg x 10 x 1
180kg x 8 x 1
180kg x 10 x 1
200kg x 8 x 1

Squat - 40kg x 10
50kg x 10
60kg x 8 x 2

Leg day comment : i feel i could push more at leg press, i should be able to hit 220kg with 6 reps, will try it out on next leg day.

Day 2 : Chest day ( dumbells are counted only for 1 side )

Incline db press - 17.5kg x 10 x 1
20kg x 8 x 2

Cable flye 23kg x 10 x 3

Superset - db press with db fly
1) 20kg x 8
15kg x 6

2) 22.5kg x 6
15kg x 6

3) 22.5kg x 6
15kg x 6

decline bench press 40kg x 8
45kg x 6
40kg x 6

Chest day comment : after the super set, i cant barely do any more push on my chest, the decline bench press was killing, maybe due to my position of the bench too. but usually i could do 50kg for 10 reps.
TOTAL OWNAGE on my chest

Too busy even to do a log

2011-11-25T21:40:00.001+08:00

Got to busy to even do a log, however, after trying super mass gainer.
i am officially fat now. =) but still no belly hanging.

next i be trying out platinum hydrobuilder, lets see how it scores from me.=)

this gonna be my new stack,
morning : dymatize elite whey, post workout hydrobuilder , prebed casein

Penang Bridge Marathon

2011-11-19T19:12:00.002+08:00

Penang bridge marathon here i come! 21km ( half marathon)

hoping i could get a medal and certificate ( <3 hours and 30 minutes)

gonna consume half serving mass gainer pre and post marathon and after that dimsum + char kuey teow!
sorry guys! gonna be my off day from healthy food . i called this CHEAT DAY!

sunday - the day i expect to consume 8k calories.=)

Super Mass gainers

2011-11-09T21:03:00.000+08:00

When i saw my fren gaining 2kg in few weeks, my hand got itchy and i myself tested on it,
results.?

3.5kg in 3 days, and i know mostly is water weight + fats, but. -_- isnt this what most of the skinnies wanted? just to gain weight?

6 Weeks Transformation log!

2011-10-29T18:25:00.000+08:00

I will be undergoing a 6 weeks transformation log,

This will be a introduction to what am i gonna do in this 6 weeks.
This 6 weeks will be splitted into 6 , 1 whole body cycle in 1 week,

I will be pulling out 4 workout gym days, 3 cardio days,

Monday - Chest/biceps
Tuesday - Cardio/abs
Wednesday - Back
Thursday - Shoulder / Triceps / abs
Friday - Cardio
Saturday - Legs/abs
Sunday - Cardio.

What will i be logging?

I will be logging my daily meals with along calories ( for those measurable and estimation for those unknown) , workout exercises and of course the weight i used, and reps.

Keypoints in this 6 weeks

I will be focusing on form, concentrate on squeezing every muscle and of course i will incoperate negative ,failure , supersets, and explosive lifts.
My workout will be intense and possible less than 1 hour. ( varies due to availability of equipment)

Special edition Post 2 : Czhi Meltdown vs VPX meltdown

2011-10-29T12:15:00.000+08:00

Special Edition Post 2 : Czhi Meltdown vs VPX Meltdown

Czhi Meltdown

Keypoints :
- 100% NATURAL SUBSTANCE! NO SIDE EFFECTS
- GUARANTEED 10kg in 4 MONTHS.
- NO YO-YO EFFECT
- ELEVATES MOOD,GIVES STRENGTH AND FOCUS, INCREASE METABOLISM RATE, INCREASE LEAN MUSCLE

VPX Meltdown

Keypoints:

MELTDOWN® Is 117% to 273% more potent than caffeine + ephedrine! 972% MORE POTENT THAN EPHEDRINE & THE ONLY FAT BURNER PROVEN TO BE MORE POTENT THAN THE EPHEDRINE/ CAFFEINE STACK!
THE MOST POWERFUL & UNIVERSITY RESEARCHED FAT BURNER EVER!
INCREASES GLYCEROL BY 69%, NOREPINEPHRINE UP TO 93%, FREE FATTY ACIDS BY 41% & THERMOGENESIS BY 29%!
BURNS FAT WHILE SPARING LEAN MUSCLE & SHIFTS METABOLISM TO BURN 56% MORE FAT!

Winner :

THE WINNER WILL BE YOU , READERS! VOTE AND LET THE WORLD KNOW WHICH PRODUCT IS A BETTER FAT BURNER

Effect of fat burners ?? Does it work?

2011-10-28T20:55:00.007+08:00

Fat burners are thermogenic substances which is to be claimed as to increase fat oxidation, suppreses appetite, and various more depend on which product u are using,

But how far is it true? Does it helps to lose the inches? Let me voice out my opinion and compare with the research.

MY OPINION

Fat burners dont work and just a waste of money, Firstly , to lose weight, u need to be on calorie deficit right? and according to them, u need to exercise and take care of your diet when u take fat burner, then it will work at its optimum.

If, you are on calorie deficit, u will be losing fats and why bother of using fat burners?Unless u can binge it all u want and pop the pill and POOOOFFF, fats just melted away.
As far i know, ephredrine as the most potent ingredient in fat burning are already being banned due to its hallucination effect and it is misused by "many" to create hallucination drugs.

According to the journal,

The acute effects of the thermogenic supplement Meltdown on energy expenditure, fat oxidation, and hemodynamic responses in young, healthy males

The purpose of this study was to evaluate the effects of a thermogenic supplement, Meltdown, on energy expenditure, fat oxidation, and hemodynamics before and after maximal treadmill exercise. In a double-blind, randomized, placebo-controlled, cross-over design, 12 male participants underwent two testing sessions after consuming either the Meltdown or placebo supplement. While in a fasted state, participants rested for one hour, orally ingested either Meltdown or placebo and rested for another hour, performed a maximal treadmill exercise test, and then rested for another hour. Throughout the testing protocol, resting energy expenditure (REE) and respiratory exchange ratio (RER) were assessed. In addition, heart rate (HR) and blood pressure (BP) were assessed before and after exercise. Meltdown increased REE significantly more than placebo at 45 min (1.44 ± 0.25 vs. 1.28 ± 0.23 kcal/min; p = 0.003), 60 min (1.49 ± 0.28 vs. 1.30 ± 0.22 kcal/min; p = 0.025), and 120 min (1.51 ± 0.26 vs. 1.33 ± 0.27 kcals/min; p = 0.014) post-ingestion. Meltdown significantly decreased RER at 30 min (0.84 ± 0.03 vs. 0.91 ± 0.04; p = 0.022) and 45 min post-ingestion (0.82 ± 0.04 vs. 0.89 ± 0.05; p = 0.042), and immediately post-exercise (0.83 ± 0.05 vs. 0.90 ± 0.07; p = 0.009). Furthermore, over the course of the evaluation period, area under the curve assessment demonstrated that REE was significantly increased with Meltdown compared to placebo (992.5 ± 133.1 vs. 895.1 ± 296.1 kcals; p = 0.043), while RER was significantly less than placebo (5.55 ± 0.61 vs. 5.89 ± 0.44; p = 0.002) following ingestion. HR and BP were not significantly affected prior to exercise with either supplement (p > 0.05) and the exercise-induced increases for HR and BP decreased into recovery and were not different between supplements (p > 0.05). These data suggest that Meltdown enhances REE and fat oxidation more than placebo for several hours after ingestion in fully rested and post-exercise states without any adverse hemodynamic responses associated with maximal exercise.

Source : http://www.jissn.com/content/5/1/23

Conclusion : I leave it up to you to wonder whether should you use or not, it depend on yourselves. Either choon's win or journals win. =)

New Menu of food to substitute your cravings.

2011-10-11T20:15:00.001+08:00

Due to exam week, i couldnt really post something on here, however i will just let the picture talks.

These are food that i am eating now and in fact, it could help you to lose body fat too and trim up your inches. surprised? what will it be ?

All 3 of them tasted good and apparently it is my first time trying it.. The only unhealthy thing here i guess is the bbq sauce and also fusicilli ( if u mean its processed) otherwise it had low GI, great stuff out there and my chinese style fusicilli tasted abit like cha kuey teow..cravings!

Well, not forgetting my tortilla based pizza, Frankly, it is awesome, the crust was unbelievable crispy. i just hope i could make another pizza and eat it as my dinner. But , it kinda hurts if u eat pizza every now and then, its a little pricy though. i spend rm8 as my cost to make this 800-1k calorie pizza..

*Special edition Post : Sneak preview to my daily diet menu (Dinner)

2011-09-26T20:32:00.000+08:00

Differences between guys and girls in rating "NICE" body

2011-09-26T20:26:00.000+08:00

Alright, people like to ask me this question, " u dieting"? how u get so thin? "how long u diet already"?
Ok folks, i think our dictionary have some mismatch meaning of the word "diet". Before that , let these pictures tell it tales

The differences between guys and girls.

Type 1 Guys : exercise like blardy hell, eating alot. Results : ? --->
(fatass)

Type 2 Guys : exercise like shit, eating less. Results : ? <---- (skinny fat)

Type 3 Guys : exercise 3-5x a week, controlling their diet. Results : ? --->

Girls

Just dont eat like a hippo and u get this.
simple right?

Ever notice why girls just need to starve themselves to obtain a nice body, this is because you have very little muscle mass. To look great, you dont need to have much muscle mass compare to guys.
Guys in the other hand can be 10% body fat, but without muscle mass, they just look like a wimp.
For a girl, as long you look slim, and have the hourglass figure, you are well to go.

Sandwich of doom!

2011-09-26T19:59:00.000+08:00

Well, ever heard of roti john? its mashed sardine mix with onion being spread on bread n pan fried.Well, it depends, back in malacca, the favourite stall i use to feast on deep fry the whole bread in giving it a supreme crispy taste. Well, of course, not to sabotage my own effort, and satisfying my own needs,
i come out with this roti choon : sandwich of doom .

Sorry but i took a bite there.. =) irresistible

Ingredients :

3 breakthru breads
half tomato
2 slices of cucumber
1 cheese
3 sardine fish
1 egg
2 biji small onion.
olive oil

Approx Cal : 500
Micros : i didn really remember the sardines, but its quite balance off as sardine contain high amount of fat. This menu tend to lean to low carb diet though

*As for my meal : i added additional 1 piece of bread , with an apple before hand + some yogurt which total up for me round 800 cal.. =)

*from what i experience, i simply cant resist the taste of the bread when it is slowly pan fried. The taste is different then when you use the toaster. Added some of the oil giving it superb crispness , this curb my craving for other foods.. ^^

Tuna burger FTW

2011-09-17T14:43:00.000+08:00

Tuna burger special.

Ever heard of cheat days or cheat meals where u indulge in the food u like but as long fits your macro.
Well, for me, i dont really like dieting, thus, i trying my best to cook my own healthy style of cheat meal ( which i can cheat every day).

Today special - Tuna burger special

Total damage (approx ) : for 1 burger
cal : 500cal
carb : 25g
protein :35g
fats : 29g
ratio C/P/F : 20/28/52

Ingredient
- Oats
- Tuna
- Chopped onion
- egg whites
- whole egg

- olive oil
- breakthru bread
- cheese

Patty in the pan

A great meal for night time especially when you need to shy away from carb.

*My meal (big man eat big)

2 burgers FTW

Well, i added some of the potato wedges to enhance the taste of the burger.
here goes nothing.

This potato wedges fits in roughly 200-300 cal depending on how much oil you used, for me i just used a tablespoon of oil.

*off topic : motivation level : 10/10 after a satisfactory meal , off to gym to bring the guns out.

Tortilla of doom!

2011-09-16T09:50:00.000+08:00

Tortilla wraps of doom!

Approx
Calories : 780 cal
Carb : 100g
Protein : 37g
Fats : 25g
Ratio c/p/f : 51/25.5/28

This is just rough estimation of calories, just give it a a range of 100 calories.

Ingredients.

Fruity Tuna
- half can tuna
- 3 small onion
- 1 apple
- mango seed ( to squeeze the juice out)

2 cheesedale cheese
1 omelet egg
1 tablespoon of peanut butter
wholemeal tortilla wrap!

Before jumping into conclusion to shy away from this tortilla, as you can see, it can be divided into 2 equal parts which gives only around 400 cal each. Trust me this tortilla is really filling even if it only half of it.

For those trying to lose or shed some fats, this meal is a way-to-go to substitute those roti canai, and wan tan mee and not to mention my favourite bak kut teh. Just a simple substitution can lead to weight loss and last you for the day without crashing your blood sugar level.

Yummy breakfast doesnt it ?

My favourite.

Back to topic,
This tortilla really packs to a punch in calorie if you are trying to gain weight too,just add in more variation of food.For example, what i did was
i chunk in the 2 half-tortilla + 70g of quaker instant oats + 1 piece of gardenia breakthru + 1 glass of HL milk which adds all in for me around 1k cal. ( Halfway through and the apple (fructose) started to suppress my appetite however, choon wins. ^^V)

*bulking on 3.5k cal menu. cheers~

Fish oil!

2011-09-15T19:47:00.000+08:00

Fish oil

What is it?
Fish oil is oil derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), precursors of eicosanoids that are known to reduce inflammation throughout the body.

Benefits.
Fish oil benefits are well known and many to be listed. Well,to view it, pls go to this link http://en.wikipedia.org/wiki/Fish_oil#Benefits.

Back to my main point, fish oil helps in reducing fat and also increase lean body mass. It actually increase free fat mass index . Anyways, this statement of mine is just based on bias experience from what i undergo, check out this journal publish in JISSN ( journal of international sports science and nutrition) .

Abstract

Background

To determine the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.

Methods

A total of 44 men and women (34 ± 13y, mean+SD) participated in the study. All testing was performed first thing in the morning following an overnight fast. Baseline measurements of RMR were measured using indirect calorimetry using a facemask, and body composition was measured using air displacement plethysmography. Saliva was collected via passive drool and analyzed for cortisol concentration using ELISA. Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4 g/d of Safflower Oil (SO); or 4 g/d of FO supplying 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA). All tests were repeated following 6 wk of treatment. Pre to post differences were analyzed using a treatment X time repeated measures ANOVA, and correlations were analyzed using Pearson's r.

Results

Compared to the SO group, there was a significant increase in fat free mass following treatment with FO (FO = +0.5 ± 0.5 kg, SO = -0.1 ± 1.2 kg, p = 0.03), a significant reduction in fat mass (FO = -0.5 ± 1.3 kg, SO = +0.2 ± 1.2 kg, p = 0.04), and a tendency for a decrease in body fat percentage (FO = -0.4 ± 1.3% body fat, SO = +0. 3 ± 1.5% body fat, p = 0.08). No significant differences were observed for body mass (FO = 0.0 ± 0.9 kg, SO = +0.2 ± 0.8 kg), RMR (FO = +17 ± 260 kcal, SO = -62 ± 184 kcal) or respiratory exchange ratio (FO = -0.02 ± 0.09, SO = +0.02 ± 0.05). There was a tendency for salivary cortisol to decrease in the FO group (FO = -0.064 ± 0.142 μg/dL, SO = +0.016 ± 0.272 μg/dL, p = 0.11). There was a significant correlation in the FO group between change in cortisol and change in fat free mass (r = -0.504, p = 0.02) and fat mass (r = 0.661, p = 0.001).

Conclusion

6 wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following FO treatment.

To view the full journal,
http://www.jissn.com/content/7/1/31

So what are you waiting for? hurry up and get urself a bottle of fish oil today.
before thats, lets view the current fish oil i am using.

Pristin's fish oil. You can find it here, www.pristin.com.

Current issues - Fake fish oil

to avoid buying fake fish oil and also deteriorate your health by consuming fake chemical products,
here's a must read website which pristin set up to help people to identify counterfeit.

http://www.pristin.com/spot_the_fake.html

Price : thats something i am not aware of, because i would take from where my dad works. however, according to pristin, anything less than rm 159 might be fake, so the price will goes around there.

Journal Logs for 8 weeks.

2011-09-11T14:45:00.002+08:00

i will revive my blog by doing a journal log for 8 week starting tml

Cyclical Diet (Beware of boredom, read at your own risk )

2011-01-03T16:53:00.000+08:00

So far from what i practiced and learned, this is far most the most superior diet style i ever gone through . Ever wish for losing body fat and retaining or even increase of muscle mass? Well, here's this 1 beyond reality diet plan.

Introduction

This diet is based on the rotation or cyclical where in 7 days, one will have to undergo deficit for maybe few days and calorie surplus in the remaining days. There are various cyclical diet for example CKD ( cyclical ketogenic diet ) and also CCD ( carbohydrate cycling diet) . Not to forget UD2 by lyle Mcdonald too uses this theory originated from bodyopus.

My experience

I tried out this diet ( abit modification from the CCD ) and obtain good results ( who cares about the journey right? results are more important ! ) I started of with 63.5kg ( not having caliper sucks,i cannot measure my body fat and keep track,but how i know i get a good result?Mirror mirror on the wall, my best buddy! ) Alright , jokes aside. You can easily keep track of your fat loss by actually using weighing scale and also a measurement tape , *add in the mirror too ,if you dont mind . Yeah, you heard me. In this process , i ended up with 63.5kg, no change! ( oh my god, i failed terribly ) . and with a smaller waist by 1 inch. How will you explain this? This shows scales are not useful in determining body fat % or determining someone whether he or she is fat, unless you talking overweight. My abs became more visible and this shows a very + sign of fat loss besides retaining or even increasing some muscle mass. I manage to reduce by going 2 weeks . ( I will retry this out again for 8 weeks after Chinese New year)

Principle

I took the idea from CCD and did some changes to suit my body needs. I did low carb day , low carb day with workout , mid carb day, and high carb day. Simply means, your degree of workout intensity is based on your diet for that day.

High Carb - Chest , back
Mid Carb - Shoulder , triceps,
Low carb (workout ) - biceps
Low carb ( without workout ) - Rest!!

I listed biceps for low carb because at that moment i prioritize on chest and back.

Diet

Most importantly , this is not a extremely low carb diet.

High carb day - Have roughly 2.4g/lbs of carb, 1g/lbs of protein and i keep my fats to 60g a day.
Mid Carb day - Have roughly 2g/lbs of carb, 1.2g/lbs of protein and still i kept my fats at 60g.
Low carb day ( workout ) - Have roughly 1.6g/lbs of carbs, 1.5g/lbs protein and fats at 60g
Low carb (rest ) - 1.2g/lbs of carbs, 1.4g/lbs of protein and fats at 60g

If you want to have more satisfying results, do cardio exercise on your rest days or even every morning to improve your cardiovascular health. In my trial of this diet, out of the 14 days i did cardio 4 days and having injury on my knee which prevent me to further perform morning cardio.

My workout plan

During the 2 weeks ( my golden age ) , i undergo a self revised workout plan to pump my lats and chest muscles. This involves a 9 day cycle instead of the usual 3 days split ,4 days split and 5 days split. It goes this way,

Low carb - Biceps
High carb - Chest
Mid carb - back
low carb - rest
Mid carb - shoulder
High carb - chest
Mid carb - Back
Low carb - Tricep
Low carb - Rest

Workout days and diet days can be readjusted. For example, if you feel you are already fully energized after the high carb day for chest, the next day you can go on a low carb day, it depends on individual. The function of High carb day is for your heaviest workout and as to replenish glycogen and reduce craving for food .

*2 days of rest in 9 days ? Not enough for me!
This again depends on individual, if you are just a beginner,definitely you wont be able to follow this workout plan, just follow on the normal 3 days split. As for me, i have relatively good recovery rate and i could manage this in 2 cycles without difficulty or overtraining symptoms . Only on the last few days before hitting the 1 month target.Maybe i got too lazy for workout (signs of overtraining - lack of enthusiasm for sports ) or my lecture notes are driving me crazy.

Supplements that i used

Vitamin C
Multivitamin
Fish oil
Whey protein
Coffee (If this is counted as one,for me,it is just for the taste and aroma )

Conclusion
Well, i feel this is the far most best method for my body to works. Workout plans and Diet plans are just a guidelines. If you are already in bodybuilding or fat loss business for 6 months, just go on and revise these plans for the maximum effect.

*Deepest and sincere apologize for the colourful heading and lack of pictures and designs. ( I got a D in arts back in secondary school )

Pancake for weight loss

2010-12-23T08:03:00.000+08:00

Wheew, finally manage to get back to my daily life routine after exam and coming back to my hometown back in Malacca. Woke up early today and tried out making a healthy pancake.

Dont quit looking away from the photo . I know, the presentation dont look yummy. And on top of it, i dont even have all the toppings i need to make it nicer. In my opinion, this pancakes go great with steffi's peanut butter, and any sugar free jam.

If you are wondering or worried about your calories, this pancake surprising only consist of roughly 200-300 cal. Even with a little a peanut butter, it will just peak up to 500 cal the most.

Well, i think i can use it to make a pizza base with it. I will be trying it soon,maybe a few days from now where i can get all my materials.

Ingredient for easy to make pancake

Quaker instant oats
Egg
Protein powder ( ON )
*i guess you can add milk for more flavour ( my house just run out of milk to test it )

When it's done and ready to be served (No toppings )

The back of it

Nutritional facts

2010-12-11T08:08:00.000+08:00

Rule 1 when buying processed product for example milk powder, low fat yogurt, etc etc etc. When you are buying those product, besides checking out how many carbohydrate, fats, and protein content. Be sure to check out the ingredients too! This is what my biggest mistake, i bought milk powder , Hi-Cal Nesvita and you know what? it contain high fructose corn syrup and also fructose.. OMG.It was till i purchased it only i do realized it. Damn, what a great effort of sabotage done by the milk. Luckily the Anlene milk powder was packed with maltodextrin which is a great relieve for me.

Do not get conned by the nutritional contents labeled on the products. It may not be accurate. Just to be on the safe side, know your facts well. So you will not be conned for getting a product that is "lower" than what you really want. For example. if you see a can of tuna consisting of 40g protein per 100g. Forget it, it's fake. because a can of 100g tuna will consist of roughly 22-27g of protein depend on the manufacturing. Some companies do fake their fat content hoping people will be falling for it.

Low fat products are not always as good as what you think ya. Example, a fat free yogurt by ****** company consist of maybe 9.7g carbohydrate 4.5g protein and literally 0g fat for 100g. Compare it with a natural sugar free yogurt, which is roughly 6.5g carbohydrate, 4.5g protein and 1.7g fats. Which is better?fat free or natural?This is where value and ingredients come in handy. IF u look at the ingredients, fat free yogurt contain fructose (omg) and natural yogurt doesnt.

A short quiz for you guys,

1. How many grams of protein an egg white has?a
a) 7g
b) 10g
c) 4g

2. What are the content of protein for milk? Generally per serving
a) 10g-15g
b) 6-8g
c) Milk are great! 20g

3.How much carbohydrate does a 100g quaker instant oats(unflavoured) has?
a) Its the food for loosing weight. 20g carbohydrate!
b) Oats are great. 40g carbohydrate
c) Possible 60g?

4. I love to eat sardine question! What are the effects of fats in sardine?
a) Ewww, they sabotage my fat loss process
b) Yummy, it just melt giving me a nice taste
c) It help me to lose weight

If you can answer all these without refering, i am glad that you are well aware of nutritious facts.

Blame diet habits for high rate of obesity

2010-12-10T09:12:00.001+08:00

This is the link to the article released yesterday on star online ( my only source to newspaper)

Blame diet habits for high rate of obesity

Our Malaysia had gone up in rankings, and remarkably number 6 in the total number of obesity rate in country among ASEAN. Well, i do agree with Dr Tee as sedentary life and poor choices of food leads to those figures. However, there is one statement i do not really agree

Dr Tee said that taking excessive amounts of carbohydrates and protein would result in the extra calories being converted to fat.

He is partially right and partially wrong. As we know, carbohydrate and protein can turn to fats right? But the tendency of protein to be turned to fats are way lower than carbohydrate. What do the excessive amounts mean here? 1g/pound ?For example, if my weight is 150 lbs, it means if i consume 150g of protein, i would turn to humongous layer cake? No, never. 150g of protein is actually very high for normal people. Try thinking bout it, it is roughly 8 pieces of huge chicken breast meat. Do you get so much chicken breast meat in a meal? So for example, i take 2 eggs, 2 pieces of cheeses, 4 whole grain bread ,and a glass of milk for my breakfast (It so American style ) . It contain 43g of protein. And if i continue with my lunch in my cafeteria ( 2 scoop of vege, 1 chicken breast n rice) , It has only approximately 20g of protein and if i take the same proportion during my dinner, i have only 83g of protein a day! How can it be excessive? Lets go to the more extreme, i am hungry at around 3.30pm, time for Spicy chicken mcdeluxe (sorry, i cant eat big mac due to religious ). i would add in another 17.2g which total it out less than 100g of protein a day.

Protein do not make you fat, neither carbohydrates nor fats. Fats are always being blamed though, if that is what the case, why do people consume fish has lower level of leptin? leptin is a hormone that can be used to measure your body fat level since it is used to regulate energy and produced by adipose tissue. Obesity rate are soaring high most due to sedentary lifestyle and also due to the attitude of people in choosing their food wisely. Just simply blame it on micronutrient will not put the stop to obesity rate.

Conclusion, excess protein are not going to turn you fat,nor excess of carbohydrate. If nutrient timing is being practiced perfectly, i dont see the need of one starving themselves and not loosing an inch on their waist. 4 words before i end this, choose wisely, eat wisely.

HIT, HIIT, SS and LIT

2010-12-09T20:05:00.000+08:00

Those are the usual terms you would get if you type cardio exercies in google.com.

What does it stands for?
HIT stands for High Intensity Training , HIIT = High Intensity Interval Training, SS = Slow and steady , LIT = Low Intensity Training.

Which is the best?
Well, nothing is the best, all are equally good. It also depend on the person body and fitness level. For example, a huge and sloppy guy could never start on with HIIT or HIT, he might just collapse as it is not suitable for him. It actually depends on your body and everyone has a different body to start off. That is why some people are born to be runners, some are born to be swimmers and some are born to be sprinters.

HIT involves training with high intensity, most likely running with 75-85% range of your max heart rate in a continuous 25-30 minutes. This burns a huge amount of calories and i really mean huge. Besides that, oxygen compensation do occur after that and you will continue to lift your body metabolism for a longer period of time. This training usually utilize more glycogen storage and thus it burn carbohydrates more rather than fats. However, this method will increase your muscle mass in quads,hamstring n calf. That is why you feel sore after a straineous running session.

LIT involves training with lower intensity, maybe around 55-75% range of your max heart rate in continuous form. This burns lesser amount of calories, but according to the fat burning zone, you will burn more fat instead of using glycogen since your body does not need that much of bursting energy.

SS involves walking and other leisure exercises, where people usually go slow and steady. This is more to a relaxing form in my opinion rather and calling it an exercise. Going slow will allow you to use and burn fats .

Now, the final 1, HIIT which stands for High Intensity Interval Training. It involves great stamina to be able to cope up. For example, sprinting 20 sec and followed by slow jog for 1 min and this set is repeated for maybe 8 -12 sets depending on your needs. This technique really eats up your energy and turns your body into a fat incinerator. I do not recommend this technique to those who are not really fit enough though. I myself tried tabata interval training where it involves 20 sec of sprinting followed by 10 sec of walk. This is considered 1 set and the person will have to perform 8 sets meaning 4 minutes. I could barely go pass 4 sets . That is where my fitness level stands.

Conclusion, just jumble all these techniques to get the optimum training method for your body. Some people react well to HIIT, while some react well to SS. It is actually depending on the personnel too. Examples, you can perform SS everyday while you cannot perform HIIT everyday. Performing HIIT everyday will lead to overtraining which puts you in despair. That is why i recommend jumbling up all the types of training whether it is high or low. Always listen to your body, know when to stop and when to rest. We do not get paid for overtraining and getting injured.