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
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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

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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
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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!!!
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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
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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

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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

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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