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!!!!
Wednesday, December 1, 2010
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.
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.
Tuesday, November 30, 2010
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.
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.
Monday, November 29, 2010
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"
----------------------------------------------------
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"
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