2nd Gear : Day 29 : Sprint and Go Go

Meal Plan:

6am: Protein Shake
9am: Wholemeal Bread+green Apple
12pm: Grill Fish+Mix Vege
3pm : chicken Sandwich
6pm : Roasted Chicken sandwich+Protein Shake
9pm : Tuna with Chili
12am : Protein Shake.
1-6am : Plain water

-------------------------------------------
PT Menu:

Warm-Up
1) COP = 15 rounds

Main Course
1) Stadium Sprint = 5 rounds

2) Super-set
- Smith Machine Lunges = 3x10 (each leg)
Interval
- Combo+Defense = 1 min each
- Combo+Defense+Short Sprint = 1 min each
- Combo+Knee Strike = 1 min each

3) Stairs of Death = 3 rounds

4) Squats Jump = 1 rounds
5) Side Jump = 1 rounds
6) Donkey walk = 2 rounds

---------------------------------------------

One day to go.Wow i never done anything like the stadium sprint before.the first round is hard when im running upward because im still looking how to control my breath and during shuffle i try to find a time to recover.then i realized the best time to recover is when we run downward.Haha and guest when i figure out this, the tempo changed and new instruction is to sprint to the top n back.huhuhuhu i keep telling myself, push it motherfucker!!! i don't want to quit bcoz i want to burn d fat all over me.its hard but i survive.after the 5 rounds ive been thinking is this just warm up , what da hell waiting for me after this.aghhhh

I received a new routine the smith machine lunges,really push my legs power as we do interval right after that.ive keep talking to myself, i need to do this because i really need strong legs to get thru all this.so its totally different legs workout.and i never TAP OUT!!!!

2nd Gear : Day 27 : Power and Cardio

Meal Plan:

6am: Protein Shake
8am: Wholemeal bread+peanut butter+green apple
12pm: Grill Fish+mix vege
3pm: Tuna chili
6pm: Protein Shake+roasted chicken
9pm: Roasted chicken
12am: Tuna Salad
1am : Protein Shake
1-6am: Plain water

---------------------------------
PT Menu:

Warm up:
1) COP = 15 rounds

Main Course:
1) COP + Tire = 5 rounds
2) Shoulder Press+ Tyre = 2x15
3) Bagwork = 13min
4) Patchwork = 5 min
5) Kick Work = 2x10/20/30/40/50

----------------------------------

Today its cardio and power,different intensity but yet interesting.we still focus to burn as much calories as we can.i still dont feel the power in my punch, i think M must be laugh at me coz it feel like mosquito bite for him.damn!!!

I think i ran out gas today, which mean i need to add up bit my carbs.so i can sustain through out the training.puke is nothing to me right now, n i really thing it helps me out by reducing the gas n water in my stomach which sometime disturb me to focus.

Funny thing happen to me lastnite.I was looking at myself after shaving.i dont recognize myself.my face look like a highschool kid.hahahaha

2nd Gear : Day 26 : Do it or Die !!!!

Meal Plan:

6am : Protein Shake
8am : Wholemeal bread+green apple
11am: Grill Fish+mix vege
2pm : Tuna+olive oil
5pm : Rosted Chicken+Protein Shake
8pm : Roasted Chicken
11pm: Tuna+salad
1am : Protein Shake

-------------------------------------

PT Menu:

Warm up:
1) COP = 15 rounds

Main Course:
1) HIIT
- Rowing = 3x1min
- Pull up = 3x25

2) Ninjutsu
Sprint+overgate = 10 rounds

3) Superset 1
- Close Grip Pull down = 3x25
- Chest Press = 3x25
- Leg Pull up = 15/15/25

------------------------------------------

Today,with only 4 days left from weight in, we gonna turbocharge everything.as M told me, ive been brutally training for past 1 1/2 month,he know i can do it.but d question is do i believe in myself?

You can do it ace,you have to shutdown how many rounds left and just do it.every-time i jump and push my arm i dont feel its difficult.what im afraid is just im gonna out of breath when im running up the stairs.still im afraid of sumthing which im not suppose to.

My arm can doit,my legs can doit,so i can doit.its just do it or die.i look back why im coming here everyday training at first place.its clearly because once a life time for the first time, i feel i want to become the best.at least the very best for myself.fuck the pain and other noise dat disturb me.

2nd Gear : Day 24-25 : Weekends Delight

Meal Plan:

6am : Protein Shake
8am : WHolemeal 2 slice and Green Apple
11am: Protein Shake
12pm: Grill Fish + Mix Vege
3pm : Tuna salad
6pm : Tandoori
9pm : Tuna Chili
12am: Protein Shake
1-6am: Plain Water

--------------------------------------------

A)Sat Workout

Warm-up
1) Kneeup = 25x2
2) JumpJack = 25x2
3) Blurpee = 15x2

MainCourse
1) HIIT
- Rowing = 3x60sec
- Abs Crunches = 3x15
- Hammerjack = 3x60sec

2) 100th = 3 set
3) Superset 1
- Benchpress = 3x15
- Incline Abs crunches = 3x15

4) Ball to the wall = 5x60sec

5) Bagwork = 3x5min

6) Torso Twist+ Bar = 3x15
------------------------------------
B) Sunday Delight

Warm-up
1) Kneeup = 25x2
2) JumpJack = 25x2
3) Blurpee = 15x2
4) COP = 10 rounds

Main Course
1) 100th = 3x

2) Superset 1
- Lat pull down = 3x15
- Incline Abs Crunches = 3x15

3) Shadow Box+Defense = 3 rounds

4) Sprint Back+Defense = 3x1min

5) Lunges+Bar = 3 rounds

6) Bag Push = 3x3 rounds

7) Bagwork = 3x5min
------------------------------------------

2nd Gear : Day 23

Meal Plan:

6am : Protein Shake
8am : WHolemeal 2 slice and Green Apple
11am: Protein Shake
12pm: Grill Fish + Mix Vege
3pm : Tuna salad
6pm : Tandoori
9pm : Tuna Chili
12am: Protein Shake
1-6am: Plain Water

--------------------------------------------

PT Menu:

Warm-Up
1)JumpJack = 25
2)Blurpee = 25
3)Combo Defense = 3 min
4)Sprint Back = 1 min
+ Defense

Main Course:
1) Superset 1
- Lat Raise = 3x25
- Close Grip Pull up = 3x25
- Leg raise = 3x25

2) Superset 2
- Lat Raise = 25,50
- Lat pull down = 15,50
- abs crunch = 15,15

3) TOrso Twist = 3x15

4) Bag work = 15min

---------------------------------------

Overall :

Todays workout still not utilising my legs, its give a chance for my ankle to fully recover, but still intense.

IM using jack3d for the first time today.ITs lemon flavour.Kind of lemon juice.so far its doesnt give me the feelin like i get when using oxylite.but of course it gonna help me to focus more in training.

2nd Gear : Day 22 : Training and Recover

Meal Plan:

6am: Protein Shake
8am: Wholemeal Bread+Peanut Butter
11am:Protein Shake
1pm :Noodle Soup
4pm :Chicken Salad
7pm :Tandoori Chicken
10pm:Tuna Salad
1am :Protein Shake
1-6am: Plain water

-------------------------------------

PT Menu:

1) 100th = 1 set

2) Medball Down = 1 set

3) Superset1:
-Smith Machine Bendroll = 3x15
-Plate up (25pd) = 3x25

4) Incline Push Up = 3x15

5) Superset2:
-Lat Pull Down (Drop set) = 3 set
-Abs Crunches Decline = 3x25

6) Superset3:
-Hyper-extension = 3x25
-Abs Crunches Decline = 3x25

7) Bag push = 2 rounds

8) Bag Work = 7m/11m

--------------------------------------

Overall:

Small injury will never stop us from keep on training.We still can focus into other area.As long as we have heart,nothing will stop us.I learn a very good lesson yesterday.when to use the explosive move.Whenever its not explosive training, we shud try to put things all in proper coordinations.But once, we feel the weight is heavey or our muscle start to fatique, we can shift to explosive.and of course in everything breathing is everyting.I really need to improve in this.

Bagwork is intense,i really need to work on my punches bcoz i feel like im too weak since all my punches not pack with power.i want to have power punches becouse im small in size.so at least
if im in trouble, i can land a killer punch and run to save my life.hahahaha

Yesterday,when my friends and i having lunch, we met this girl i hav my eye on.she was having lunch to with this guy which happen to be her office-mate.and from my friends i know this guy try to hit on her as well.well maybe last time i was big and no one noticed me,but now im smaller.and she dont notice me anymore too hahah.Then this idea come to me M.i want to get noticed bro.Ya i want people around me inspire when they look at me.i want people notice me.and what the hell with that skinny guy and wearing a glass like a joke.

Now im not only want a healthy body, i want more and more.I want to get big,fast and strong.New dream come after another.This is my reason.

2nd Gear : Day 19 : New Regime

Meal Plan:

6am: Protein Shake
8am: Wholemeal Bread+peanut butter
11am:Protein Shake (afterworkout)+Grill Fish+Mix vege
3pm :Tuna Chili
6pm :Salad
9pm :Tandoori Chicken
12am:Protein Shake
3am :Chicken salad

----------------------------------------
PT Menu:

Warm-up
1)Ball to The Wall = 5min
2)Sprint Back = 1 min
3)Circle of Pain = 15 rounds

Main Course
1)Superset
Bench-Press = 25x3
Wide-Push up = 15x3
Bench crunch = 15x3

2)Ball to wall = 10min
3)Sprint Back = 1 min

-----------------------------------------

Overview:

The Ball to wall is new to me, and defense with the med ball really interesting training.I know i can do it better next time because everyday im progressing bit by bit, step by step.

I need to raise my stamina level to keep up with this ball to walls,jumping in same-time throw and catch the ball.breathing still the key for everything.

i need to brave myself to do defense with medball,i will think the best way to balance myself to avoid accidentally slamming myself to the floor.

2nd Gear : Day 16 : Balls to D Walls

Meal Plan:

6am: Protein Shake
9am: WHolemeal Bread + Peanut Butter
1pm: Protein Shake(afterworkout)+Grill Fish+mix vege
4pm: Chicken Salad
7pm: Tandoori Chicken
10pm:Salad
1am :Protein Shake
4am : Fruits

---------------------------------------------------

PT Menu:

Warm-up
1) Jump-Jack = 25
2) Combo+defense
3) Side-sprint = 60sec
4) Stairs of Death+defense = 3 rounds

Main Course
1) Stairs of Death = 3x
2) Tyre Extension+Stairs of Death = 1 round/3x
3) Tyre Ext+Down = 3x15
4) Circuit
(sprint+box jump+backward run+shuffle) = 10x
5) Side sprint+defense = 3x15
6) Med Ball Squats = 3 x 15
7) Body Weight Squats = 3 x 25
8) Frog Squats = 1 rounds

----------------------------------------------------

Overall:

I puke today.......
Even yesterday i did practice to do the side sprint, of course without defense.today, its really intense.

1)Warm-Up:
The warm up we did to replace fartlek really good becouse i can feel my heartbeat racing up very fast. and its totally cardio

2)Tyre Extension:
I remember i did this on my 2nd session.Last time i even applied an oil to help me focus.and hell i dont want to use it again.Today,during this part i remind myself its almost the same when im doing on trampoline but only the burning sensations make it differ.just like M said, i want to do it again next time even if i have time off.

3)Stairs of Death:
The most challenging workout today becouse i need to do it alone.I need to 100% focus to kick out the pain out of my brain so i can drive through.However, i realised when im doing the
formation instead of exploasive, breathing is the key to forget the pain.

4)Circuit:
Quite intense because of it look like TBW.Sprint,jump and shuffle.everything in 1 round.the first 4 rounds i did well,half way through i loss control of my breath.its mean i really need to
workout on my cardio.

5)Side Sprint + Defense:
No 1 intense for today workout.First the sprint for 3 round.and the next 12 rounds is defense.i really need to think kind of practise to make sure i can go thru all 15 round of defense.

6)Frog Squats
The last workout, but with all the legs work n out of breath today.this squats make legs especially my calf burning.

----------------------------------------------------------------

Another 15 days before i know whether i can achieve target or not.Im not gonna stop now.im going to drive through every session.i keep remind my self what im doing this for.in my
workstation,i still hang my last 2 month pic.ya d big belly guy.it remind me everyday i dont want to be this guy again.ever!!!!

Im not Dreaming today, becouse im walking on the path to Greatness.

2nd Gear : Day 14

Meal Plan:
6am: Protein Shake
8am: 2 wholemeal bread+peanut butter
12pm:Grill Fish+mix vege
3pm : Yogurt
6pm : Tandoori chicken+nan
9pm : Tuna + Salad
12am: Protein Shake
---------------------------------------
Menu:

1) Shoulder :
lat raise super-set = 3x12,15
front raise+up = 3x15,15,12

2)Interval = 3x60sec

3)Super-set
smith machine front shoulder raise = 3x30
Run-back sprint = 3 x 60sec

4)COP
+ Medball = 10 rounds

5)Comb = 3 rounds

-----------------------------------------
Overall:

Its been 3 weeks since we start doing cardio all out.HIIT and few others routine including 3 rounds of stadium.the training is more intense after one another.But every end of the session , i feel good bcoz im progressing everyday.Now,im looking for which should area i should workout n focus now if there is no PT.

yes there's slightly feel pain in both legs.its not gonna stop me from training.by end of december, we will make sure we can shred another 12kg!!!!.beside weight lost, i have another target to get stronger muscle at least i would be able to lift up the big tractor tyre.heheheheh :-)

2nd Gear : Day 6 : Fitter and Faster with HIIT

Meal Plan:

6am : Protein Shake
9am : Bowl of Oat
12pm: Grill Fish + Mix Vege
3pm : Wholemeal+peanut butter
5pm : Protein Shake (after workout)
6pm : Tandoori Chicken+Nan
9pm : Salad
12am: Protein Shake
---------------------------------------------

Training Menu:

1)Fartlek = 15min
2)High Intensity Interval Training (HIIT)
1- Rowing+Circuit = 60sec/COP
2- Rowing+Hammerjack = 60sec/3 min
3- Rowing+Circuit = 60sec/COP

3)Log training = 6 rounds
4)Shadow Box
5)Blurpee
6)Crunches = 3x25

---------------------------------------------

What is HIIT?
HIIT stand for "High Intensity Interval Training" which is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout

Benefit:
1) This type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.

2) When you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.


3)Burn more fat!!!

--------------------------------------------------------------

its been a week since we start the training again,yes the intensity is higher ever than before becouse we target to lose around 12kg in a month.Its not impossible but i need to get through the diet and training as usual.

the 4th sessions take place after 2 days of rest.Within this 2 days i try to figure out how to breath when im running on 12 speed.and last Friday i think im getting closer to it when i try to do circuit for 20 rounds with holding a bar on my head.im not actually run the whole rounds with the bar on, every 3 rounds i will change it to curl or shoulder press.but all in all i run with the bar on.its really test on how i supposed to breath because the bar is heavy too.

I really hope by next week i can run at least 3 min on 12 speed.

2nd Gear :Day 3 : Shake it off Dude...this is not you

Meal Plan:

6am: Protein Shake
10am: Wholemeal Bread+Peanut Butter
2pm : Tuna Chili+Eggs
5pm : Protein shake
6pm : Chicken Tandoori+Chappati
9pm : Tuna salad
12am: Protein Shake
--------------------------------------------------

PT Menu :

1) Fartlek+Bar = 10min

2) Superset 1
Db up+Close Grip Pulldown = 3x25,25

3) Superset 2
Hammerjack+Circuit = 3 rounds

4) Superset 3
Lat PullDown+PullUp = 3x15

5) Superset 4
Extention+Blurpee = 3x15,10

6) Stairs of Death = 2 rounds

7) Interval = 10min

-----------------------------------------------------

Today is definitely not my day.After all hard training ive been through last month, my body suddenly refuse to response.aghhh when i recall back what happen today.ill get frustrated myself.Every time i try to speak and focus, my body wouldn't response.its almost im just drag my body around for the entire sessions.sigh.....

Possibilities:
1) I didnt take protein shake 1 hour before.

2) I ate less than 3 hours before exercise

3) I sleep too much which couse my body still in resting mode

4) I lost my concentration when im out of breath

How can i describe this, actually before i come i can feel my body is damn heavy.even after having lunch i still feel sleepy.ist because my body is a type that take time to wake up after sleep?is there anything like that?

or perhaps before this we always do PT and boot camp back to back so the intensity is different everyday which gave my body to adapt to the training.I want fast result and in same time maximize my energy.i didn't hit my plateau because i didn't throw out.its definitely my body refuse to listen.sighhhh

no more cortisol please!!!!

2nd Gear : Day 2 : Cardio Blast

Meal Plan:

6am: Protein Shake
9am: Wholemeal Bread+Peanut Butter
11am:Protein Shake+Tandoori Chicken+Nan
6pm :Chicken salad
9pm :Salmon+mix vege
1am :Protein Shake
---------------------------------------------

PT Menu : 2nd Cardio Blast

1) Fartlek =35min

2) Supersets
- Shoulder Press = 3x15
- Lat Raise+MedBall = 3x15
- Shadow Box Fwd and Back = 3 rounds

3) Crunches+MedBall = 3x25

----------------------------------------------

Today i arrive around 730am.Then i find myself a yoga mat and sleep in the studio because my sessions start at 10am.After 2 hours i feel bit freshen and ready for my 2nd PT.

Yesterday, we start doing fartlek, and today im expecting the something.My legs looks ok after 35min run and i need more practice in breathing when running on 12.How to focus and drive through this speed is the biggest challenge in cardio blast.

2nd Gear : Back to Day 1

Meal Plan:

6am : Protein Shake
8am : Wholemeal Bread + Peanut Butter
12pm: Grill Fish+mix vege
5pm : Protein Shake
7pm : Chicken Tandoori+Chapati
10pm: Tuna Salad
1am : Protein Shake

------------------------------------------------

1st PT: Cardio Blast Level 2.

1) Fartlek = 25min

2) Flat Bench Press = 3x15
+ Supersets
Pushup 15
JumpJack 15

3) Interval = 5min

4) Incline Chest Press = 3x15
+ Supersets
Fast Knee Up 25

5) Interval = 5min

6) Peck Flight = 3x15
+ Supersets
Hyper Extension 15

7) Crunches = 3x25,25,50

-------------------------------------------------

Its back to Day 1 again.starting from last week, im off of thermogenics and protein shake.and last 2 days i give myself to eat whatever i want as long its healthy hehehe.We need to give the body , times to relax especially when we want to change the diet and supplement we take.this will help the body not only remind itself for not relying totally on the supplement but it help us to get back to our normal system.

New Intensity and Diet Plan

As per M, this month we going all out with cardio blast.we going to do fartlek as much as we can with the target to shred max 12kg by end of December.....hrmmmm i dunno how im gonna look
later.hahahah excited :-)

The diet plan is to reduce the carbs and intake specific only during Breakfast and After Workout.3 hours interval between meals which look alike, im going to eat at least 8 times per day.8 liters of water compare to last time 5 liters because of the fartlek training i guess.oh ya everyday i need to include at least 1 green apple in my breakfast.

im so glad my legs can run even sometimes it hurt, but in order to maintain on speed of 12-13 i need to breath just like M teach me.I still trying to do it.because when i lose control, i quickly in state of panic.

Result : After a month....

Its been 4 weeks since i start this journey.I never realized Ive not only have slightly changes in my physical but i met a lots of new friends.a completely different friends i used to have.hahaha a healthy and ambitious friends.they support me in different perspective, in term of my health and motivations to drive through all my life challenge.
----------------------------------------------------
Summarize of my 12 sessions:

Week 1 and 2
The most painful ever experience i been through.
*It just like whole my muscle been torn apart and stretch for the first time in mylife.its so painful i cant even walk properly and move my arms as usual.
*ive develop back my stamina *hitting my plateau for few times.
*learned every logic behind my diet and exercise
*learned i have a lazy body
*learned to focus in every routine.
*80% focus on Cardio blast and way to kill the belly.

Week 3 and 4
*Start to develop muscle strength
*learn weight lifting focus in specific area
*Improve diet menu
*Improve in mental focus
*Testing and discussing theory and fact of human body
*70% focus on building strength and scalp the body.

--------------------------------------------------------------
i know my target to achieve "Greatness" just begin and its not even 10% of it.but this is the start point for another long and exciting journey.Its learning process too.Many people seek knowledge in university but i look it in gym, because i always want to be different from everyone.i want to have something which everyone definitely look up on me.Its like a crash course where i learn the most important lesson in my life.How to take care my own body.Nothing is more important then our own body.

Anyone who said i don't have time because they busy its actually do not appreciate your body.
Come on guys.Please give yourself a chance to say thank you to your body by exercise regularly and follow a proper diet.


Before : 10/20/2010























After : 11/22/2010





















Total Body Weight Lost : 8kg (from 88-80kg)
Current Body Fat : 28.1%
Current Muscle Mass : 36.1%

Now its time where my second stage will start.I now have more guts to endure more intense training.and lets shift the 2nd gear to achieve "Greatness"

Day 38 : Run Forest Run....its Cardio Blast!!!

Meal Plan:

6am : Thermogenics+Protein Shake+Wholemeal bread+Peanut butter
10am: Protein Shake (after workout)
12pm: Tandoori Chicken+mix vege
4pm : chicken sandwich
8pm : Thermogenics+Tuna Chili
12am: Protein Shake
--------------------------------------------------------

Cardio Menu:

1) Circle of Pain = 15 rounds
2) Giant Circle of Pain = 3 rounds outside the Stadium
=(knee strike,jab+combo,siderun,sprint,jog+hands on ears)
3) Med-balls crunches = 2x25
4) Race up the tower

--------------------------------------------------------

Overall:

When M mentioning its cardio blast on FB, im imagine something similar to what i did during my PT sessions.Run and run.....but as usual we always get surprise from him.hahahah its the best surprise everrrrr!!!!

We doing a 3 rounders of giant circle of pain.everyone was thinking M only making Friday jokes to us.but its for real.after the main gate we start our first circle.....and damn as my legs especially my calf hurt from yesterday squats, i felt im just dragging my legs instead of running.

run forest run....saufi and fairuz were far ahead.Both of them have big tank of stamina.faiz start to takeout his tshirt and run barefoot on the 2nd round.Myself n syahrul try as hard not to take M cheap invitation to jump on his truck for recovery.oh this is Afiq first time on boot-camp.not bad for him to complete the first rounds.i dunno how many time his on the truck.but he still has the fighting spirit.

On our final rounds, Team Alpha (me n syahrul) don't have choice to jump on the truck because were too far behind.Its a racing to the finish line.everyone must sprint all out.and guest what??? Faiz dash like rocket to the finish line.....aghhhh don't know where he hide all his stamina before.

Before we end the boot-camp sessions, we all together race up to the top of the tower.We're on the highest peak of the stadium and its awesome.the wind , view and the feelings is priceless.

Day 37 : All about Legs

Meal Plan:

8am : Thermogenics+Protein Shake+3 eggs+Bowl of Oat
11am: Protein Shake
12pm: Roasted Chicken+mix Vege
4pm : Chicken Sandwich
8pm : Thermogenics+Chili Tuna
12pm: Protein Shake
---------------------------------------------

PT Menu: Legs

1) Circle of Pain = 15 rounds
2) Smith Machines Squat = 3x15
3) Half-man squat (ass to grass) = Drop-set 3x15
4) Lunges = 3 rounds
5) Super-sets 1
- legs extension+decline crunches = 3x15
6) Duck-walk+jump squats = 3 rounds
7) Super-sets 2
- Leg Curl+reverse decline crunch = 3x15
8) Stairs of Death = 3 set
9) Calf Raise up & down = 3x25
10)Crunches Med Ball&Oblique Twist = 1 set

----------------------------------------------
Overview:

Today's PT is all about legs.i wrote this before and this is my 2nd solely dedicate workout for legs.People use to focus on to have nice arm,should and chest.but they forget if they workout their legs.It will help produce growth hormone to our body.This hormone is extremely helpful to build our body.

After effect can be feel after 2-3 hours later.hahahah and i cant even walk-down the stairs right after the workout.My legs is shaking all over.last night even in office , i spent most of my time just sit in my workstations.ermmmm maybe i should dedicate 1 day a week to do the legs total workout because its really painful.its make me look like handicap even to get into my car.plus im manual in person.so its really hard to press the clutch and accelerate at the same time.huhuhuhu no pain no gain aite!!!

Day 35: Mind and Body

Meal Plan:

7am : Thermogenics+Protein Shake+4 eggs+Bowl of Oat
10am : Protein Shake (afterworkout)
12pm : Steam Fish + Mix Vege
4pm : Chicken + salad
8pm : Thermogenics+Chili Tuna
12am : Protein Shake

----------------------------------------------------

PT Menu's

1) Circle of Pain = 15 rounds
2) Supersets 1
a) Elevated lateral Raise = 3x30
b) Twisted Db Press = 3x15
3) Supersets 2
a) Elevated Front Raise = 3x30
b) Cross Up Db Press = 3x15
4) Shoulder Press = 3x15
5) Tricep Supersets
a) Pulldown = 3x15
b) Close Grip Push Up = 3x15
6) Rope pulldown = 3x15
7) Overhead Tricep Extension = 3x15
8) Elevated Stepper = 1x25
9) Elevated Stepper Back Jump = 1x25
10)Elev Stepp Frnt & Bck Jump = 1x15
11)MedBall Crunches = 1x25
12)MedBall Oblique Crunches = 3x15

----------------------------------------------------
Overview:

In every competitions, we either become the person who win or loss in the match.Winners will happy and losers will frustrated.Previously i feel the samething too.I treat every sessions of my PT like a competition with my own body.If i overcome it, i feel proud but if i screwed...i blame myself...(Here's where M going to shoutback at me)

In every session , i learned a very good lesson.Appreciate and accept our body.It doesn't matter
we manage to complete or we screw up that day...we still need to appreciate it.Its just a simple things "everyone have their bad day".

We need to realize this important point, PT is design to push us futher up from our current limit.It will give you an idea how far your progress and which area we need to improvise to match with the intensity.and of course there is no easy road to achieved greatness.

There is lots of way to show our gratitude to our body.
1) Say thank you to your arms n legs for their hard-work

2) Includes 1 cheat day in your diet plan.

3) Eat more nutrients to help they grow

4) Allow 1 no total workout day

In psychology point of view, when you appreciate your body you will create a positive energy which can help your body to listen to your mind in next workout.it also produce relaxing hormone at the same time increase the rate for your muscle recovery.

We just need to keep believing the fact, if we keep focus and trust our body.The body will listen to us.Everyone born perfect, but greatness is another level above which everyone want to achieve.If you see lots of people with great physic you should know, now you actually following their steps on the same road they did to gain the greatness.If Training is hard, winning is easy.

Day 33 : Happy Sunday

Meal Plan:

6am : Thermogenics+Protein Shake+6 eggs

10am:Protein Shake (after workout)

12pm: Tuna with chili+mix vege

4pm : Chicken sandwich+salad

8pm : Thermogenics+Roasted Chicken+mix vege

12am: Protein Shake
-----------------------------------------------------------------------

Sunday Delight:

1) Circle of Pain = 15 rounds
2) Indoor Rowing = 3x60sec
3) Flip D Bird = 10 rounds
4) Db Curl+Shoulder Press+Wide Grip Push Up = 3x15,25/25/15
5) Hammer Curl+Shoulder Press+ WG Push Up = 3x25,25/25/15
6) Bench Press = 3x25
7) Incline Bench Press = 3x25
8) Cable Curl = 3x15,25
9) Blurpee = 15x
10) Trampoline = 5 min
11) Bag Work (HammerJack) = 6x 60sec
12) Oblique Twist+Bar = 4x25
13) Shock Therapy = 3 minutes

--------------------------------------------------------------------------
Overview:

Today im in a good mood.Maybe because i had good sleep last night.Right after having my breakfast, i drive myself to the gym.M and bro Aman was there, and we were discuss again bout my definitions of over-training.And now i already get clear picture what is this over-training is.

Since there is no PT and Boot-camp, i called it Sunday Delight.Today, everyone work together including M.Its very exciting because everyone was in the mood.i think i don't drink enough water because after finish the bench press, i feel my left leg gonna cramp in anytime.so i sit down for a while and do my stretching again, grab my water.Then i proceed to do bag-work.i don't want to put any risk to get a cramp again :-)

i wish we have more people and come to workout every-time i come (hahaha i mean at the same time i come 7-8am).I wonder why all the cute ladies don't want to come to gym in morning...sigh.

Enjoy the weekends!!!

p/s : I put few pictures again just to remind myself what is the reasons i commit and did all this :-)

DAY 31 : Overtraining

Meal Plan:

6am : Protein Shake

8am : Eggs(6)

10am: Protein Shake (afterworkout)

12pm: Tuna Chili+mix vege

7pm : Chicken Rosted+mix vege

11pm: Protein Shake
---------------------------------------
Workout Menu:

1) Circle of Pain = 45 rounds

2) Indoor Rowing = 3x 60sec

3) Flip D Bird = 10 rounds

4) Super-sets
Bicep Curl = 3x15,25,50
Lat Raise = 3x15,25

5) Push-up = 6x15

6) Incline Bench Press with Plate = 3x15,25,50

7) Oblique Twist = 4x25

8) Abs Crunches = 3x50

-----------------------------------------
Overtraining:

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise did not match with the nutrient they taking.In other words, they not eating enough to gain the energy to do the intensity.

In my case :
i supposed to input my PT session yesterday.but i think i experience what they call overtraining.Act i come for my own workout on wednesday afternoon and i went straight to office after that.Working the whole night already tiring me.The next day i come again for the
Boot-camp and PT.

Actually, to prevent the overtraining happen to me. i suppsed to take a heavy breakfast for the Bootcamp, and another heavy meal before i start the PT.I just eat 2 slices of wholemeal with peanut which is not enough to match the intensity im going to do.And this is what happening to me after i finish my workout.

When i was driving back to my condo...i feel so sleepy and like i don't have energy at all.so after few minutes trying to stay awake..i pullover at RnR Sungai Buluh and fell asleep nearly 2 hours in the car.When i woke up i drive another 10min but still feeling bit dizzy and want to throw out.sighhh...it feel like im not actually hitting my wall , but actually i over-train my self.

Oh ya, i didnt take my thermogenics as well for past few days.And now i understand actually you may to overcome any training solely if you able to endure it.However the chances to not hurting yourself is much higher if you take enough or eat more food to let your body support all the exercise you going to do.Plan your nutrition and meal well according to your workout level intensity.

Common Warning Signs and Symptoms of Over-training Syndrome

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A Compulsive need to excersise
  

DAY 29 : Possibilities

Meal Plan:

6am : Protein Shake+2 Wholemeal bread and Peanut Butter

12pm: Wholemeal bread+eggs+tuna

4pm : Protein Shake

8pm : Chicken Soup+mix vege

12am: Protein Shake

----------------------------------------

My Menu:

1) Circle of Pain = 90 rounds

2) Sprint and back = 2 x 10

3) Super-set
-incline bench-press = 3x15,25,50
-Lat pull down = 3x15,25,50

4) Push-up = 3x(3x15)

5) Blurpee = 25

6) Bag-work = 3x(1 min each)
(Comb+TKO+Hammer)

7) Oblique Twist = 3x100

8) Crunches = 3x50,50,100

-----------------------------------------
Possibilities

As per yesterday, today i give my first attempt to do Circle of Pain up to 90 rounds.Doubles my regular 45 rounds.right after i pass 40 round marks...i start breath heavily.Compare to other person, i don't have a really fast legs.so i just keep my own speed and try to control my breathing.and yes as usually i will try not to use any extra round for my recovery.

My legs feel burning after 50 rounds and i feel my body want to pull over.Everything laying inside my head like your ankle is still not 100% ok.don't spoil your ankle anymore.and lots of other tricks play in my mind to make sure i just stop my attempt.

after 70 rounds i feel i able to calm down my system and push instruct them to just run and run, not to fast nor to slow.and at last....after 45 min i finish my 90th rounds!!!! wehuuuuuuu i don't feel tired but i feel so happy.this is my first attempt and i don't take thermogenics too.

However, when i was input this into my blog...i feel very hungry and its like i want to eat more and more.

This is the first time i feel want to throw out with my own training menu.and as usually i feel like want to puke right after doing the "BLURPEE"...hahhahhaha

-----------------------------------------------------

Questions??

Sometimes whenever i want to come for PT, my body was like do not want to do it.I believe maybe because i used to take time in warm up.but during the PT i don't want to spend lots times and energy for warm up.When i spend less time in warm up i don't feel well prepared for the PT sessions.

DAY 28 : INTENSITY

Meal Plan:

10am: Protein Shake+Tuna and Wholemeal Bread

2pm : Chicken Roasted + mix vege

6pm : Protein Shake (after workout)

8pm : Chicken steam + mix vege

12am: Protein Shake
--------------------------------------------

My Menu:

1) Circle of Pain/Rowing/JumpJack = 4x(10,60sec,25)

2) Flip D Bird = 6 rounds

3) Sprint and Back = 10 rounds

4) Push up = 15x15

5) Superset
(Bicep Curl/Vup/Db Press) = 3x(50,25,25)

6) Bagwork(Comb/TKO/Hammer) = 3x60sec each

7) Oblique Twist with bar = 3 x 100

8) Crunches = 3 x 50
---------------------------------------------

Intensity:

Have anyone feel that You've read tons of articles, you eat right, sleep enough, take supplements
and train like a warrior. Still, you aren't getting your intended results. You start to give in to frustration and wonder if all the effort is worth it.

The answer is lies on the intensity of your training.Yes it happen same to me.During my first week training i cant even complete Circle of Pain for 15 rounds.i breath heavily and feel like want to pass-out.But now i did 45 rounds almost everyday and i also did the cardio blast every-time i don't have PT.i feel happy with my improvement but i don't want to stop as long my belly fat still can be seen from my t shirt.hahahaha

M suggest me to increase the intensity and starting tomorrow, im going for 90 rounds which is double my regular COP.Im looking forward for my PT tomorrow.lets do this.....and this week im not going to have any help from my thermogenics.its all on me this week :-).

DAY 25: Thermogenics Side Effects

Meal Plan:

6am : Protein Shake
7am :Thermogenics+2 Slice Wholemeal Bread with Peanut Butter

9am : Protein Shake (after workout)

1pm : Roasted Chicken (200g) + Mix Vege

8pm : Thermogenics+Tuna with Chili+mix vege

12am: Protein Shake

----------------------------------------------------

Today's we had "Fighter Delight"...yeahhhhh

Crew : Myself,Abdul Rahman,Syahrul and Faiz.

Fighter Delight Menu:

1) Circle of Pain = 15 rounds

2) Total Body Workout Explosive Circuit = 3 x 60sec each station
(Side Raise+Incline Bench Press+Lat pulldoown+Squat)

3) Side-run twist = 12 rounds

4) knee strike = 6 rounds

5) Shadow Box

6) Kick-box Push = 5 rounds

7) Crunches = 8x25

----------------------------------------------------

Thermogenics Effect:

As per discussed yesterday, even thermogenics have a side effect if you take it for a long period.But first let see what mostly use as the ingredient for thermogenics supplement and their
property:

1) Theobroma Cacao Extract:
an effective thermogenic and antioxidant, which leaves you with a feel-good chocolate euphoria.

2) Caffeine:
Derived from Yerba Maté Green Tea and green coffee extract which raise the levels of adrenaline, increase concentration and focus, and gives additional energy. Yerba Maté improves mood and concentration, reduces anxiety, prevents mental fatigue, and prolongs thermogenesis.

3) Grapefruit extract (naringin):
enhances heat resistance in the body, giving the other active ingredients a longer working time.

4) Green teas:
have high concentrations of catechins, which “enhance exercise-induced loss of abdominal fat and improve circulating FFA and TG levels” – The Journal of Nutrition.

5) Capsicum Extract:
promotes fat loss by stimulating the production of catechol amines improving glucogenolysis and lipolysis needed for fat loss. It increases resting metabolic rate, and helps burn calories long after a workout.

6) Yohimbine:
impacts on post-exercise fat metabolism.

My case:

In my case, i consumed thermogenics for 2 weeks already.I did feel extra energy boast and can focus more during my workout.However, recently i feel my appetite is become lesser than last time.2 weeks ago i can eat the whole 200g chicken effortless.

This few days, it take me almost 10min just to finish the same serving.I felt my body feel lighter and happy. Becouse im a type of curious guy and always throw a questions to know my conditions i decide to discuss on this with M.Why?? becouse i know with all this high intensity workout which keep going everyday i must eat more and more.At same time i was thinking even my body begin to adapt to the training which mean i need to do more higher intensity workout in future, i still need to eat more and more to build up my body and recover the muscle.

After the discussion, M told me this is one of the side effect of taking the thermogenics which most people seek off and they don't realized it because they think its a good changes in term of their physical endurance.This make them keep taking it and in the end hang on it.So we change our plan, by next monday to prove this is true, i will stop taking the thermogenics for another 1 week.

Here's i list down few others side effects (eHow.com):

1) Suppressed Apetite
Feeling fuller for longer and a suppressed appetite!

2) Head
Thermogenics can cause headaches, either while taking them or after you've stopped taking them (due to caffeine withdrawal). Flushed cheeks and facial sweating are also common with
thermogenics. A more serious side effect is the possibility of stroke.

3) Cardiovascular
Cardiovascular side effects specific to thermogenics include heart palpitations, fluttering,
irregular heart beat, high blood pressure, and more seriously, heart attack.

4) Immune
Thermogenics can impair immune system function. Disrupting sleep patterns or causing insomnia, both of which impair immune function, is one way. Lack of sleep can also elevate cortisol levels, which further stress the adrenal and immune systems.lls.

5) Emotional
Thermogenics can affect the mood and mental health of the user as well. Manic feelings of
euphoria are sometimes reported with stronger thermogenic compounds,

Day 24 : Thermogenics Food

Meal Plan:

6am : Protein Shake
8am : Thermogenics+2 slice Wholemeal and Tuna
11am : Protein Shake (after workout)
12pm : Roasted Chikcen (200g)+mix vege
8pm : Thermogenics+Tuna Black Pepper+mix vege
12am : Protein Shake

--------------------------------------------------

Today,i arrive at gym around 745am, i just chill out until 830am because i need to wait at least for 1 hour after having my bfast to start workout.

Today Menu:

1) Circle of Pain : 45 rounds
2) Flip D Bird : 15 round
3) Rowing+ROunder with bar+incline crunches : 3x (60sec/1/25)
4) Sprint and back : 2 x 10
5) Bag-work(Comb+TKO+Hammer) : 3 x (60sec each)
6) Oblique Twist with bar : 3 x 100
7) Crunches : 3 x 50

----------------------------------------------------

What is Thermogenics???

Thermogenics are great for burning body fat by accelerating your metabolism and increase energy levels.We can have thermogenics to help us burn the body fat whenever we workout or not workout.Thermogenics can be consume in form of tablet or as food itself.In reality all foods is thermogenics becouse the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food.

The most thermogenic food is lean protein from solid foods, especially the following:

* chicken breast
* turkey breast
* game meats (venison, elk, etc)
* bison, buffalo
* very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
* almost all types of fish
* shellfish and other seafood
* egg whites (whole eggs in moderation)

Is green tea have Thermogenics property?

Yes, that's the reason we're advise to consume green tea to replace caffeine and soda.Well-controlled research has also proven that a compound in green tea called epigallo-catechin gallate (EGCG) gives a small but significant increase in 24 hour metabolic rate. It would take 3-4 strong cups of green tea to get the necessary amount.

So lets try to have all this thermogenics food in our daily menu :-).
--------------------------------------------------------------------------------

Questions:

In yesterday post i mention that my ankle is hurt.During today workout its still hurt a bit...and during circle of pain, i try to running on my toes.But i think i should stop doing it tomorrow or its gonna be worse in next few days.

So, M is there any cardio workout can i do to replace my circle of pain or any high intensity training involve my ankle???

Thanks!!!!

DAY 23 : If Training is Hard, Winning is Easy

Meal Plan:

8am : Thermogenic+1 Bowl Oat+Protein Shake

11am: Protein Shake (After workout)

12pm: Roasted Chiken (200g)+ Mix Vege

4pm : Salad

8pm : Thermogenic+Tuna Chili+Cucumber Salad

12am: Protein Shake

---------------------------------------------------

Last night i had a wonderful sleep,wohoooo and feel like sleeping in hotel bcoz i received a wake up call from the gym.But my left leg especially my ankle still feel bit pain coz someone suddenly knock me frm behind with a motorcycle,he just pushing his motorcycle straight to me like i was not there..., but after dat he manage to escape.lucky him!!!

PT's Menu

1)Circle of Pain :15 rounds (i arrived late so only manage to go for 1 set)


2)Wide Grip Push Up :3 x 15 (212 tempo)


3)Incline press :3 x 15 (212 tempo)


3)Incline Plate Up :3 x 15 (212 tempo)


4)lat pull down
+ Extreme drop set : 212 Tempo


5)Close Grip pull down : Drop Set (2 set)


6)Blurpee/Jumpjack/
3 rounders : Super-set Each


7)Flip D Bird : 3 rounds

---------------------------------------------------

Overall:

There is no suchthing you can get easily in this life,

1. If you want to get a good job - you need to have good education background


2. If you want a Golf or Porche - you need to have lots of money


3. If you want a hawt girlfriend - you need to be handsome or learn some tricks


4. If you want to eat - you need to cook or at least walk to the restaurant.


5. If you want to excel in sport - you need to train like champion.


Everything stay the same, if you want to get something u need to work hard, and you'll get it easily later on.

Today,i realized something in definition of stamina, when you able to complete a marathon, people will say, yes you've got massive stamina.its a ability to finish the run.i believe everyone when saying on stamina will refer back either to a runner or swimmer.but having the strenght to sustain your leg thru the 42km or 1000m relay in pool doesnt mean you will able to do 1000 push up or 60 sec straight of Bench Press or 50x blurpee.

So in my opinion a balance for physical fitness is someone who have balance of both explosive power in their muscle and a very big tank of stamina.Its true not an easy way to achieve this, thats why..

"If Training is hard, winning is easy"

Day 21 : Hard or Easy Way (Fat Burner and Liposuction)

Meal Plans:

7am : Thermogenics+Bowl of Oat+Wholemeal and Peanut Butter+Protein Shake
11am: Protein Shake (after workout)
12pm: Roasted Chicken (200g)
4pm : Chiken Salad
8pm : Thermogenics+Black Pepper Tuna+Cucumber salad
12am: Protein Shake

------------------------------------------------------
I received wake up call from the gym at 7am.I cant sleep well last nite even i go to bed around 11pm.I plan to join the morning boot-camp but seems its bit late.but still i arrive at the gym around 845am.today no PT session.but i have my own plan...hehehe

Workout Menu:

1) Circle of Pain = 45 rounds
2) Sprint and back = 3 x 10 rounds
3) Shoulder - lat raise+Db press = 3x25,50 - Vup+Db press = 3x25,50
4) Bicep Db Curl+Db Press = 3x25,50 Hammer Curl+Db Press = 3x25,50
5) Bench Press = 3x25
6) Bag work (Comb+TKO+Hammer) = 1min each x 4 sets
7) Abs+2 COP each sets = 3x50,50,100

------------------------------------------------------------

Today myself and M discuss on the hard road or easy road to achieve greatness.Hello, in back
history...there no such things as easy way to achieve it.the road is full with obstacles or monsters or bad-ass guys.That's why when once achieved , everyone will admire him.If its damn easy, i believe everyone having their 6 packs by now :-)

For those who believe there is alternative way to achieve greatness, the always turn on to this popular options.1-Fast Result 2.Super Fast Result.Let me help to explain this 2 things.

1.Fast Result (Fat Burner)
Yes, im sure its very popular way to lose weight nowadays.either its in powder form,pills or liquid or using other name to be advertise...ts still the same things.The purpose of a fat burner is to increase your metabolism so that your body will convert stored fat into energy and use it up.This more likely will make u lose water in your body easily and sometimes you will feel your dry lips and dizzy.There's lots of side effect being discus in internet over this topic.

1)Stomach Issues-Fat burners can cause a variety of stomach and digestive problems such as
vomiting, diarrhea, constipation or stomach pain

2)High Blood Pressure

3)Sleep Effects-insomnia, restlessness and night terrors

4)Organ Damage-kidneys, heart, sexual organs and liver

in long term, you will see the product is no longer effective to your body due to your body adapt to this product.and the scaryside is your body will tend to store more and faster fat than its ever before.....huhuhuhu

2.Super Fast Result (Liposuction and surgery)
If your weight is under 100kg, think again to do this procedures because you obviously retard
and lazy!!!!!, The study, which appears in the latest issue of Plastic and Reconstructive Surgery, showed a death rate of about 20 in every 100,000 patients who underwent liposuction between 1994 and 1998.

i agree this is the most fastest way to get rid your fat...but think again:

1. How long it takes to recover from this surgery?

2. How much the cost it takes for the surgery and medicine you will take onwards.

3. Chances to die during the surgery

4. You afraid off exercise pain, but the surgery i would say 1000x more painful.auchhhh

So guys....please do think again before taking any decision to use any of this 2 choices.

Cheers!!!!

Day 19 - FIGHTER'S DELIGHT

Meal Plan:

6am : Thermogenics+2 slice Wholemeal with Peanut Butter+Protein Shake

9am : Protein Shake (after workout)+Tuna meat.

12pm: Roasted Chiken (200g)+Mix Vege

4pm : Chicken Salad

8pm : Thermogenics+Teriyaki Chiken+mix vege

12am: Protein Shake
------------------------------------------------------

Boot-camp Menu:

1. Circle of Pain = 15 rounds

2. Reverse back Crawl+Knee = 3 round

3. Spider Push up = 3 round

4. Jab = 3 round

6. Jab+knee strike = 3 round

5. Pad Work (Knee) = 2x25

6. Oblique Twist+Bar = 4x25

7. Bicep curl+close grip = 4x25

8. Crunches = 4x25

--------------------------------------------------
Overall:

Its raining this morning.When everyone still under their blanket....me, faiz and abdurahman were hitting the slippery floor doing our 15 round of circle of pain.Its fighter delight menu this morning.After a week of cardio blast and weight lift its time to make our muscle be more flexible and practical.fight!!!

I love martial art, and been thought by the real fighter who fought in cage is so much inspire all of us.today we learn something mma fighter would do, their routine exercise.we also pick up few skills to defend our self too.i cant wait to see everyone progress in next 6 month :-)

So back to me,after the boot-camp, i just do my leg stretching...and now i can touch my toe and hold it for 10sec.its progress, and mean i become more flexible then last time.no weight lifting today and just doing my homework: blurpee 25 times.Tomorrow will be my next cardio blast sessions.after the last session, i feel my belly squeeze a little.dont know whether it just me or my imagination.heheheh

Day 18 : Crash to my 2nd Wall

Meal Plan:

6am : Thermogenics+Protein Shake
8am : Oatmeal+banana
11am: Tuna sandwiches
12pm: Black Pepper roasted chiken (200g)+mix vege
4pm : MIx vege
8pm : Thermogenics+stim chiken+mix vege
12am: Protein Shake
---------------------------------------------------------

Today is my 2nd PT.i warm up 1 hour earlier for my own cardio.Today Special Menu is "Cardio Blast"

PT's Menu:

1: Circle of Pain = 45 rounds

2: Fartlek = 15min


3: Fliping D Bird = 1 small set + 1 giant set


4: Rowing machine = 3 x 60sec

+ Super-Sets
-(COP+Combo) = 1 round

-(Front&Lateral Raise + Db raise) = 1 x 15
-(Db up) = 1x25
-Incline crunches = 1x25

5: Sprint and Back = 10x

6: Oblique Twist+Bar = 3x35,25,50
+ Super-sets (pullout)= 3x15

7: Swiss-ball Crunches = 3x50
+ Super-sets = (COPx1)+(Bar Up COPx1)+(6 laps stepping circuit)
+(Stepper Bar Up 3x15)

8: Blurpee = 16 times

9: Throw Fucking out Scene

10: Pushing d Limit..Hit my 2nd wall!!!
--------------------------------------------------

Overall:

Today, im super surprise actually i can run at least for 1 min with speed of 12.0 on thread-mill.never cross in mind to run dat fast.heheheh i recall back last week during the fartlek, i only can run for few minutes before surrender under the waterfall.hrmmm small progress can push me to a bigger leap.

Actually,before M told that i have lazy bitch body i already realized it.whenever my mindset push this body wont follow accordingly.it will show sign of want to puke or my legs want to cramp.But on each sets of today Cardio Blast, its really like slamming me on d wall.i really have this feeling want to throwout.but i keep telling myself fuck the feeling.

Every sets, im battling with my body.the mindset i have doesn't match with my body.I know deeply actually my body its like a long distance runner.it tend to keep my energy not deplete very fast and try to protect from getting unnecessary injury like the legs cramps.this is something what i used to train myself years back.....but now is different.I need to tell my body...last time our dream is to be long distance runner.But now we want to be a fighter.what kind of energy a fighter need???? of course super explosive energy.which mean we need to move fast and strong.This intensity will drive us through all walls.....

Dear Me....its time for us to evolve now and becoming a beast

Day 17: I need Adrenalin

Meal Plan:
6am: Thermogenics+Protein Shake
8am: Chicken sandwiches
12pm: Chiken Teriyaki+Salad
4pm : Roasted Chiken+mix vege
12am: Protein Shake
------------------------------------------------

No exact total workout today,i miss the running program bcoz of the quarter meeting in office this morning.when i comeback around 4, i just did my homework : bur-pee 25x.feel weird coz act i miss the training.

So cant wait to have the PT today's :-)

Day 16 : Its Just a Number

Meal Plan:

6am : Thermogenics+2 tuna sandwiches+Protein Shake
8am : Chicken sandwiches
12pm: Roasted Chicken and Vegetables
4pm : Chicken sandwiches
8pm : roasted chicken
12am: Protein Shake+few slices of kerepek

----------------------------------------------
Today is the education session where i get few extra homework which gonna help me to have flexibility in my training.We also having the "Abs blaster Session" to help me to reduce my belly size.

87kg.....ya i increase another 2kg.and as what we know its just a number.measuring yourself base on the normal weight scale cant show you how far you improving.We should look on based of the body compositions.The fat mass, muscle mass and water mass.

If we scale both muscle and fat side by side whose should be heavier? 1kg of fat vs 1 kg of muscle.The true is both is equal.Muscles are not heavier than fat. One kilo of muscle weighs exactly the same as one kilo of fat. A kilo is a kilo. However, since muscle is denser, it looks smaller than fat. Another way to visualize this is to imagine a kilo of cotton and a kilo of steel.

There is no reason to be upset if we re 100% under the right track.Do not simply be alarm with what you seen on the scale , just focused on the muscle mass and fat mass.Thats all you need to know.The past to weeks of explosive and super-sets training is incredible.i wouldn't believe last past 2 weeks what i been through.i expect more to come and get myself ready especially in doing crunches and curl.i want all my target muscle area to have lots of stamina to perform each sets.

Day 15 : Weight in Day

Today, im giving my body 1 day break.To give chance for all the muscle to completely
recover.1st i feel bit weird coz usually around 8am, i already starts my cardio or at least do somethings.ya not to forget i will try to step on the weight to see how heavy i am now.

Meals Plan:

8am: Thermogenics+eggs(6)+wholemeal 2 slices+protein shake
12pm: Roasted chicken (200gm)
4pm : Chicken sandwiches
8pm : Thermogenics+Chicken roasted(200gm)+mix vege
12am : Protein Shake

----------------------------------------------------------------

So how was my weight in.....guess wat??? i increased another 2kg!!!!! its 87kg now.i don't use the machine that can scale how much your body fat or muscle...but the number really let me down for a while.so i walk away n go shopping to cool-down myself.last night , i watch how awfull those contestant in biggest loser face when they were not moving a kg after those hellish daily training.and now i felt it too.aduhhhhhh damn...

I don't like the number i see, so when i get home, i goggle few reasons why my weight is increasing instead of going down.even act i know the reasons of coz i gain muscle and bla bla bla bla.....but it just to convince myself and make me happy again.

so i pull-down few list i get from "exercise.about.com"
http://exercise.about.com/od/weightloss/ss/notlosingweight.htm

1.You're not exercising enough
2.You're not getting enough sleep
3.You're too stressed out
4.You're eating too much
5.You're not consistent with your exercise and healthy eating
6.You blow it on the weekends
7.You haven't given yourself enough time to see results
8.You have a medical condition
9.You've hit a plateau
10.My body gain muscle faster

So from the list i know maybe in my case are 1,2,3,7,9,10.....too much i guess.damn....this

list gonna give me more Cortisol now.can i just skip my weight in next time M????

oh i found this as my one of my fav list:
"Getting enough sleep is crucial if you're trying to lose weight, not just because of how it affects you physically, but mentally as well. Sleep deprivation makes you cranky, confused and can even make you feel depressed or angry"......

ya how came i didnt get angry if someone is drilling on my wall over 2 weeks already!!!!next time sir if u want to renovate just get yourself a housein suburb.@#@$@%@^^@&

There is one thing im afraid of no 9.I know my body is fast in adapting into its new diet.its been 2 weeks i haven't eat any rice and noodles.my only source of carbs is the wholemeal bread itself.i believe my body has not crave for it anymore.i expect, its change the mode to be able operate under less carbs so far.so do we need a new strategy now?

Sunday Blues : Eh why im here ???

Meal Plan

8am: Thermogenic+scramble egg(6)+2 wholemeal bread+protein shake
12pm: Roasted chicken
4pm : chiken sandwiches
8pm : thermogenics+chicken n vege
11pm: Protein shake.

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I wake up this morning around 745am.the first things cross in my head is i need my bfast coz i was starving.during my bfast i came out with 3 options = 1st, chill at home n just rest my muscle.2nd go to the condo gym and play around...and 3rd, drive up to shah alam.btw...who the hell will be in the gym on Sunday morning.and there im suddenly appear in shah alam.

My Own Menu:
1.Circle of Pain : 45 rounds
2.Bag Work : 6 sets (combo+TKO+hammer-jack..1min each)
3.Kick-box : 3 Sets (left n right) x 25 each
4.Shock Therapy : Med Ball (10min)

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Overall:

I met Ninja today, farah little kitty.haahahaha so cute and looking at him jump here and day,make me feel want to have 1 too.back to the gym, im a details person indeed.mean whenever i did my workout or the way our training going on, logic's will help me to understands where i stand.i ask M the myth of doing crunches to shed the fat.

According to M, our dream six pack is hiding underneath our fat belly.ya its exactly there.if we want to show the abs, of course we need to get rid the fat first right? but why people still doing the crunches? bcoz people tend to accept they feel good when they do it even the actual fact is the more u works u abs muscle, it will grew bigger at same time it will push the fat out too make ur belly look more bigger.there nothing wrong workings ur abs but this is the fact we all should accept.M also stress the difference between tired and fatigue.if we do all the workout like circuit and weight lift we will feel tired.but if we did the crunches, we not going to feel the tiredness instead off the fatigue.

im watching the biggest loser right now..and its the weekly challenge.and im surprise all of them at doing a circuit training.and they all actually explosive.wahhhhhhhhh

Im no longer the same person

Meal Plan:

8am : Thermogenics+ProteinShake+3 Hotdogs+yogurt drink
12am : Hotdogs
4am : Steam Fish+mix vege
8am : Thermogenics+Grill Chicken
10am : Protein Shake
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When i look back what i ate on my bfast, i understand why i screwed in my PT this morning.i don't have enough energy and my mind just keep saying i cant do it.its already 2 weeks, but still i cant fully focus doing my training.

PT Menu:

1. Treadmills : 15min
2. Circuit Training
Lunges+Stairs of Death+Shoulder Press Front and Rear+3 round Circle of Death+Incline Bench Press+Lat pull down+wide grip bb curl+close grip bb curl
= 3 round x 3min

3.Super-sets :
Incline Chest+Incline with Plate : 3 Sets

Lat Pull-down : 3 Sets

4.Shock Therapy
Med Ball in and back : 10min

5.Kickboxing : kick right and left : 25 x 3 sets

6.Thread-mill : 30min
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Overall:

Honestly, i realized i develop a feeling afraid of the training we did everyday.Not because its hard, but because i don't want my leg cramp just like last time.Today, when we in the PT session, there's few other member was around.i bet they not M client.and when i was doing the circuit training they were watching me running like hell.hahahaha

i compare myself to them,they just like myself last time , join the gym and just walk around and play with the things.Take their time and feeling good.They don't follow any specific reps and round.They don't have specific area they want to develop.They do weight lifting and just do as far as they can.by end of the day..they feel happy bcoz they did cardio and bit lifting.

Cortisol.....hahaha yes M, IM a JERK!!!.and thanks to you, i now learn everything related back to myself.My reason to have this big body not only because of the way i eat.but everything in my-life.

Im very sure this big belly couse from this hormone.i have almost every things dat potentially trigger this things.damn man....frm job,family,myself and sleep deprivations release this things into me....definitely after i achieve the greatness.i will start a new life and a new job.there it goes...a bigger dream after a dream.