Daily Meal 18/8/10

Had 4 whole egg with salad mix with some onion and hot english mustard. Also 10grm of Virgin Olive Oil (VOO). I wouldn't say it was a big breakfast and I'm trying to avoid carbs from wheat/oat/bread/ etc for the weekdays and will load up carbs again on weekends. As for Post workout meal, I had chicken breast with salad and olive oil. Practically I consuming high fat and protein also know as keto diet.

I'm about two and half week on keto diet and satisfied with the result. Able to drop 2kg and still able to keep some mass. In the beginning I don't practically believe towards the diet until I practice it. Oh well "belum cuba belum tahu".

Ketogenic diet

Being in state of Ketogenic will start to breaking down own body fat to fuel the body. We do need fat in our daily nutrition because

• Fat provides needed energy.
• Fat is needed to prevent essential fatty acid deficiency.
• Fat is needed so your body can absorb the fat soluble vitamins A, D, E, K, and prevent deficiencies of these vitamins.
• Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings).
• major component of many hormone
  
• build cell membranes

This doesn't mean you can eat all those "goreng-goreng" food. Those are usually unhealthy fat. Do consume good fat like vegetable oil, flex seed oil or fish oil

Cheat Meal

Same old meal from day to day for the past two weeks could paralyze/ slow down my metabolic rate. I may be obsess with workout and diet but I am still human. As a human I sometime crave for delicious and sweet meal.

WHY?

The reason I cheat is not just to reset my metabolic rate but also to fill up the empty glycogen. As I mention before I do have a high carb day but those high carbs doesn't contain much calories because most of its calorie comes from weat-bix and sweet potato.

HOW?

Bodybuilding is not just about weights/ foods/ sleep, its about how you feel your own body and understanding it. As for me, I don't feel much pump during workout even with high rep and moderate weight. My muscle felt like empty tank that need fuel in it.

Example :

A balloon that has been fill up by air would look soft and soggy same goes with muscle that look flat. If you notice, when a person goes for zero carbs diet it would make their muscle look soft. Carb load day has been practice by competitive bodybuilder before a contest, this shows the same concept.

Conclusion :

No matter what method of diet you are following, carbohydrate still play a lot of role to make the muscle look full and to replenish muscle glycogen.

I choose Doughnut as my cheat meal instead of other due to super high and sweet taste. After consuming all those doughnut I am trauma of the sweet stuff and this also will stop me from having a big crave towards sweet food.

Sani and I bought our first half dozen from Walker's Doughnut, located at Flinders Lane. Two hours later, we head to Melb Central to try another half dozen of famous krispykreme.



WARNING ! Due to the high sugar content in each doughnut an individual will feel sleepy and tired after consuming the meal. This is because the body have to work harder to digest the food. Try not to fall a sleep after the meal whereby it will make you feel sludgy and lazy once you're awake.

My Diet

I am in my final 8 Weeks out to upcoming contest. The last time I check my weight was day before yesterday and I am about 75kg. Happy about the weight but not really happy about my size. The reason I bulk for the pass few weeks was because I was trying to fill up my lagging part. Today is my low carb diet for continues 4 days including today and tomorrow will be my cheat meal. Before I proceed with my cheat meal I shall upload the daily food that I consume.



Here is my breakfast: - 200grm oven baked sweet potato
- 1 oven baked onion
- 1 can of tuna in Olive oil



In the day that I am in low carb diet, I consume about 400grm of chicken breast. That will give me about 120grm of protein. Those total amount of chicken breast will be separated into 5 to 6 meal.



This is how I prepare my chicken. I add in some mix salad with the chicken breast before I put it in the microwave. It takes about less than 1 min and 30 second to cook. I also baked a large amount of sweet potato every night to be prepare with my daily meal and also as my pre/post workout carbs.



This is how my post workout meal look like. Simple, fast & healthy try it.


Everyday before I hit the sack about 10p.m I prepare all my daily meal by cutting, weighing and storing it in the fridge. The reason because I wake up at 6a.m to train in the gym and off I go to start my day after my morning cardio. So in my container I have about 5 to 7 meal that will last till late evening. I head back to the gym in the evening to train weights. Basically my daily meal would be almost the same but sometime I do add in some different menu like salmon/beef/tuna. I hope my reader will try to do this as part of their daily meal.

Even if you're not a competitive bodybuilder, to keep a healthy life and look good by consuming fast food and prepared food is just impossible. The repeatable reason that I keep hearing :

1. I have no time to eat which make the biggest excuse of all.
2. I cannot find a healthy cooked food.
3. I prefer to drink protein to replace my meal.
4. I am not competing
5. I still manage to eat clean by not adding curry/ sugar/etc.


I have no time to eat - For the past 3 to 4 years I have been carrying my food around so do some of other bodybuilders and my friend Edmond. I have some friend that work in the front office/ sales/ personal trainer also manage to eat their meal and why can't YOU ?

I cannot find a healthy cooked food - Of course you can but it is troublesome. Imagine if you were eating in a chicken rice shop and asking the chef to peal off the skin and not putting the soy source. Not just that, the soup that they provide also you have to reject due to the content of chicken fat and high sodium in it. I did that before but it is not worth it. Paid RM 8 but only manage to eat so little chicken breast whereby for RM8 I could buy about 200grm of chicken breast.

I prefer to drink protein to replace my meal - Protein powder would make things easier but not to replace food. We cannot eat multivitamin and stop eating vegetable rite ? Again I repeat, whole food is better than process products

I am not competing - I understand that you are not competing but you are the want that wish to look like those models/ competitive bodybuilder. How can someone able to achieve to be like the model if they don't practice it. Everybody knows about consuming 5 to 7 meals a day but they are not practicing it or its not how heavy the weight you can carry but how you carry the weight that is important, still there is so many people doing heavy weight from what their body can support. Please don't hurt your self.

I still manage to eat clean by not adding curry/ sugar/etc. - This is the best excuse. If so, why aren't you looking like you are dieting ? I have many friends practice this method. Even if you don't add in or separate the source/ curry or ingredient, a chef job is to make the food taste good before you add in other ingredient. I love to eat tadoori, it has one of the healthiest method of cooking for a mamak restaurant but the fact is, before the baking begins they have marinated the chicken with herbs that sometimes added with sugar and usually before they serve it, they will add butter or gee on the chicken tandoori. Now you wonder why it taste so good rite ?

I know all my readers can achieve their fitness goal. It is not about which gym you enter or which trainer you hire and it is not about how heavy and how long you train in the gym. It is about how you cook and consume your daily meal. How a person can fall sick from diabetics, high blood pressure, stroke and etc all are from food. Food can kills you and it may aslo heal you.

MEAL of the DAY

13/03/2010

I'm in my second week of diet, still consuming moderate amount of carbs and slightly high on my protein. I only consume protein every morning for my breakfast and on my cheat day.

CHEAT DAY - happen only in a day every 4 to 5 days of diet. On cheat day I'll consume clean carbs almost on every meal. The reason why I have a cheat day is because after 4 to 5 days of diet my body tend to be tired due to lack of calorie and chances of me getting injured from my heavy duty training are higher.

A'ite, here's my breakfast and meal of the day. It took me around 30min to finish cooking my meal and pack my supplements.

FOOD SUPPLY

I eat minimum at least 5 times a day, sometime it will go up to 7 time. Imagine how much meat I consume in a day, and also the cost. Actually my expense on my food in a month cost less than RM 650. Here's the thing, I didn't purchase my food supply from all those hyper market instead, I myself go to Selayang wet market weekly basis. Its cheap and fresh too. Located just beside Petronas

NSK Trade City Sdn Bhd (Selayang)
Lot 4674 & 4675, Wisma Yap Tieh, Selayang Batu 8, Jalan Ipoh, 68100 Selangor Darul Ehsan.
Tel: 03-6120 7481/84/86
Fax: 03-6120 7487
Business Hour: 24 hours


A'ite, here is my Meal on 5/3/2010. Basically this week diet is more towards poultry, fish and vegetable.

Meal of the Day

Try to maintain my weight below 75kg, my diet is still home cook. Simple, cheap and yet it taste AWESOME !!

Breakfast : 2 whole Egg + onion with Arab Bread

Lunch : 120grm of Beef steak with mix vegetable.

T/Break : 120grm of Beef Steak with mix vegetable.

Snack : Almond + cashew nut

Dinner : 120grm of Beef Steak with mix vegetable.

Supper : 1 Chicken Tandoori

Daily Meal

Currently I'm still trying to gain more weight will a minimal fat of course, so my daily meal would be home cook. The main reason that I'm cooking from home is

1. It's cheaper than buying outside yet contain larger portion of meat.
2. Very economical
3. I get the right amount of protein, fat and carbs
4. Do not need to think what to eat when the time comes

So today is Salmon day.