Weight

Currently weighing in at 72.3kg (158lbs).

Last month: 67kg (147lbs)

Note To Self:

• Do not wear boxers to the gym. LOL!

1 Year Progress

I'm not getting fat, I'm bulking! :P

Back In The Gym

It has been a month now since I renewed my membership and have already gained most of my weight back, but lost some definition in my muscles (I'm bulking!). I'm currently weighing in at 72kg (158.75lbs).

Believe it or not, I was 55kg when I started bodybuilding in early 2011. I have managed to gain a total of 17kg this year and could have gained more if it wasn't for my exams. Hopefully most of my gain is muscle mass. It has been a long journey, but totally worth it! Bring on 2012!

I would also like to say a big thank you to HanhChampion for not only getting me into bodybuilding, but blogging as well! 

Pics later...

Well its not going to lift itself!

Weight

Managed to bulk back up to 67kgs (147lbs)! 

What Have I Been Eating?!

Red rooster with broccoli and rice.

Baked chicken with green beans and rice.

Steamed fish with broccoli

Pho dac biet (special Vietnamese beef noodles) cheat meal? :D

Lol.

New Supplements

Free sample that came with Animal Pak. 

Macro-Nutrients Breakdown

Macro-nutrients, simply defined as: A type of food required in large amounts in the human diet.

There are three macro-nutrients:

•  Protein
• Carbohydrate
• Fat

While each macro nutrients provides calories, the amount of calories that each one varies.

• Protein = 4 calories per gram
• Carbohydrate = 4 calories per gram
• Fat = 9 calories per gram

So, now that we know that calories come from macronutrients, and how many calories each of these macro-nutrients provides, we can calculate how much they should contribute to your diet.

Macro-nutrients are commonly expressed in percentages and referred to as micro-nutrient ratios, or nutrient ratios. For example, they can be expressed as 40% protein, 40% carbohydrates, 20% fat. This can be simplified to as 40/40/20 and would equate to:

Percentage to grams

• 3294 (daily calories) x 0.40 (protein) / 4 (calories per gram) = 329.4 grams of protein

• 3294 (daily calories)  x 0.40 (protein)  / 4 (calories per gram)  = 329.4 grams of carbohydrate

• 3294 (daily calories)  x 0.20 (protein)  / 9 (calories per gram)  = 73.2 grams of fat
  
  

Grams to percentage (vice versa)

• (329.4 x 4) / 3294 x 100= 40%

• (329.4 x 4) / 3294 x 100 = 40%

• (73.2 x 9) / 3294 x 100 = 20%
  
  

So, for me to gain muscle and lose fat, I must consume 329.4 grams of protein, 329.4 grams of carbohydrate and 73.2 grams of fat in ONE day.

To break it down even further, if I eat 6 meals a day, then each meal will contain:

Calories per meal:

• 549 calories
  

Protein:

• 54 grams
• 219 calories
  

Carbohydrates:

• 54 grams  
• 219 calories
  

Fat:

• 12 grams
• 109 calories
  

Rough rule of thumb: 500 calories over maintenance is bulking, 500 calories below is cutting.

Note: your daily calorie needs will differ depending on sex, weight, height, age and your activity levels.

If you’re too lazy to calculate by hand, you can calculate your daily calorie needs with a calculator and as well as your macro-nutrients. Click Here :P

Well, hope that gave you a little insight on macro-nutrients. As a bodybuilder, it's important to consume the correct amount of nutrients in order to grow muscle mass. Though most of the time, I would guess how much I would have to eat. Not really effective. Anyway, I've started to measure my meals now. It's a pain having to measure and scale everything. :(

Stats:

Going to give this a try and will see how it turns out.

3294 calories
40/40/20

Finally!

Exams are over and I'm on 4 months holiday! Now I can properly commit myself to bodybuilding and blogging again! Yay!

Just a quick update:

I ordered some supplements last week and they should arrive sometime this week. Can't wait! Also, going to re-new my gym membership tomorrow that expired 6 months ago. Haha. Back in the gym full-time.

Supplements

Musashi: I decided to give this another go, bad decision. Haha, my stomach can't cope with it and I just end up running to the toilet after taking it.

Optimum Nutrition Gold Standard 100% Whey: My personal favourite protein supplement at the moment, just don't buy the Strawberry Banana flavour. I can't even describe the taste, it's so awful! 

N.O.-Xplode: I've been gradually increasing my scoops with this, I just don't feel the rush any more, but it's not a bad pre-workout supplement.

Next to try on the list:

• Jack3d
• Animal Pak

Eats For September and October

Haven't been posting anything lately, so busy with other real life commitments or I'm just lazy to blog now haha. Anyway, here are some of the meals I've eaten in September and October.

Chicken with green beans and rice.

Baked fish.

Tuna with bok choy and rice.

Chicken with bok choy and rice.

Chicken and brown rice.

Cheat meal! Bulking up on chicken burgers 'cause I'm out of beef.

Cheat meal!

Boiled chicken with lettuce, tomatoes and rice.

Baked chicken.

Beef and green peas.

Fried beef in olive oil.

Microwave meal: Chicken with veggies, potato and rice.

Updates Later!

Updates later... I promise!

:)

Progress For August

LololoL

Weight

At the start of July I was weighing in at about 61-62kgs. I would've at least hit 70 kgs+ by now, but due to exams and other commitments last month I lost roughly 5kgs. All that work for nothing and now I'm trying to gain my weight back. Really devastated about it, but I'm not going to give up yet! 

Maximum weight achieved: 67.5kgs (148.8lbs)

Guys Who Are Cookin' Are Good Lookin'

Here are some of the meals I've eaten and cooked this month:

Most of my meals are plain and not much msg is used. Healthier this way.

Steamed fish

Steamed fish with BBQ sauce.

Rice with steamed fish and spinach. 

Pho Shizzle! Hell yeah! Home made Pho. (Not exactly defined as healthy, but still!)

I eat lots of tuna when I'm low on meat. Not all of this in one meal though.

Seafood diet! Rice with mussels.

Rice with sardines.

Rice with salmon and tuna.

Fried eggs.

Preparing for a roast!

Roast beef.

Supplements

Here are the supplements I've used so far. 


Protein:
Musashi Bulk Mass Gain
Optimum Nutrtion 100% Gold Whey
BSN Syntha-6


Creatine:
BSN Cell Mass


Nitric Oxide:
N.O.-Xplode


I haven't restocked on protein supplements for about 2 months now...

Home Gym

It took me awhile, but I finally finished building it. I've been using it a lot this month, not the best, but it does what it's meant to do. Also the frame isn’t strongly built and every time I'm on it, it feels like it’s going to crash down on me.

Anyway, if you're serious into bodybuilding, you probably shouldn't get this. Get a gym membership instead. Hopefully it supports more weight plates. My body is already used to the 50kg plates it comes with.

Giving Up Gym!

Giving up gym during exams suck! I've been real busy this month with exams and assignments that I had to give up going to the gym for a month. The home gym I'm trying to build is still in progress with only a few parts to put together. It should have been finished by now. Man I'm lazy!

I made no gains this month and lost some weight due to skipping meals and not eating enough and now I’m back down to 63-65kgs. It's so hard to maintain your weight when you have other commitments.

Before Bodybuilding

I found this picture taken from my sister last year in June 2010. I was dying my hair, ha-ha. This is the only photo I can find myself topless. As you can see I was skin and bones and weighed approximately 55kgs. I didn’t start my weight training until early 2011 when I got a pair of dumbbells. I trained with them for about 3 months and then decided to get a gym membership at a local gym called LIFESPORT. Best decisions I’ve ever made! I went there consistently training different parts of the body and never missed a day. I made some big gains in less than 3 months. But still, every time I look in the mirror I see a skinny guy. Maybe I'm developing a case of bigorexia? Ha-ha. If you put in the effort you’ll get the results. It’s just a matter of time and patience. Anyway, whatever you do, never give up! Because if I can do this, so can you.

Arrrggh! what am I doing? 

Weight

My scale is broken. :(

Will update this later.

Diet Update

Just the usual beef, chicken and fish! There was this day where I literally ran out of food and all I could find was canned turkey and kidney beans. Mmhmm.

6 eggs with a dash of soy sauce and 3 bread rolls

White rice with steak and steamed vegetables. 

Baked fish fillets with low fat mayonnaise and steamed vegetables.

Steamed fish with low fat mayonnaise.

I ran out of food and this was all I could find. Fried canned turkey and kidney beans. Mmhmm. *gag*

New Supplements

I got Syntha-6 from iHerb this month and it has to be one of the best tasting protein supplements I have ever tasted. I got the cookies and cream flavour and it taste exactly how it sounds, it even had cookie bits in it! I had some trouble mixing it, the powder tends to clump too easily and I end up chewing my shake.

I also got N.O.-Xplode which is a pre-workout supplement. You drink N.O.-Xplode just before a work out, and it gives you a major boost in energy, focus, blood flow, muscle pumps and overall intensity. The flavour I got was fruit punch and the taste wasn't too pleasant, it reminds me of cough medicine. Mixing got annoying, it froths a lot and then becomes impossible to drink. 

Next to try on the list:

• Jack3D
• Beta-Alanine

Buying Supplements Online

I got some new supplements this month from a website called iHerb. Highly recommend buying from this website if you’re going to buy online supplements. Prices are reasonable and cheap. Use this code UYE634 to receive 5% off! 

Home Gym

Currently there’s plenty of space in my house upstairs, so I’ve decided to build a home gym! So far I have a pair of dumbbells, ab shaper and steppers.

I Just recently bought the action side shift 1000, and I’m still in the progress of building it. The machine features; chest press, lat pull down, tricep push down, leg & arm curls and peck deck. The machine includes; lat pull down bar, lower pull bar, ankle strap and 50kg plates.

So many parts! 

List of what I still need to get: 

• Curl bar
• Olympic bar
• Bench press
• More weights