tag:blogger.com,1999:blog-53511292818036625932024-03-13T12:31:06.208-07:00Weight Training ProgressAndrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.comBlogger53125tag:blogger.com,1999:blog-5351129281803662593.post-41945344002277897292014-02-06T09:14:00.001-08:002014-02-06T19:06:43.885-08:00Back Progress<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;">The back is probably the hardest to keep track of 'cause you never see it and is often neglected, especially the rear delts and traps.</span></div>
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<span style="font-family: inherit;">I'm proud to say that I've progressed this far naturally, but I think it's time to take things up a notch even further. ;) bring on 2014! </span></div>
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<br />Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com3tag:blogger.com,1999:blog-5351129281803662593.post-41303760564227163012013-12-08T06:31:00.000-08:002014-02-23T09:33:55.064-08:00So What's Been Happening?! <div class="MsoNormal">
I've been real busy with uni and assignments so I haven’t
been blogging at all, but I haven’t quit gyming or given up on my diet. Anyway,
I guess this post will summarize what’s been happening?!</div>
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<span style="text-align: center;">So after 2.5 years of solid bulking I decided to do my first ever cutting diet and compete in a natural bodybuilding competition. This is me before my cut. I weighed approximately 80-83kg at around 12-13% body fat. I looked pretty bloated and was holding a lot of water weight.</span></div>
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<span style="font-size: small;">After two months of strict carb cycling, high intensity interval training, and cardio, I lost roughly 10kg of fat and water weight. I also used a fat burner (Animal Cuts) which helped quite a bit too. This is me 3 days out from ANB (Australasian Natural Bodybuilding). I weighed approximately 71.3kg at around 6-8% body fat.</span></div>
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<span style="font-family: inherit; font-size: small;">Since it was my first bodybuilding competition, I wasn’t expecting much, and was mainly after experience. There weren’t many competitors in my category (Junior Men U22), but I manage to get 3<sup>rd</sup> place. I also find it amusing how the show promotes natural athletes, but the guy that won had a visible GH gut when viewed on the side when he's not flexing his abs or sucking it in. Lol, there's no such thing as 'natural' bodybuilding competitions any more, and that's what I’ve learnt from my first competition. Good experience and fun though!</span></div>
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<span style="font-family: inherit;">I got awesome support from my friends too. Thanks for coming and cheering me on guys! Also, a special thanks to Michael Stone for helping me with my posing and tanning my ass backstage. Hahaha. Shoutout to my nigghas: Michael, Debbie, Jojo, and Cailam for being there. </span></div>
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<span style="font-size: small;">Also, another special thanks
to John Burn, you’re probably one of the most inspiring and motiviating guys I
have ever met. You have helped me a lot with my training and dieting, and have inspired
me to compete! So this win was for you, buddy! </span></div>
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<span style="font-family: inherit; font-size: small;">After the competition was over, my appetite was through the
roof. I really wanted to gorge myself with food, but I had to hold back and
reverse diet to rebuild my metabolism and limit any rebound effects that may
occur after being in a low carb/calorie deficit diet for two months. This is me
1 week post contest, still competition weight, weighing approximately around
70kg and no rebound effect.</span></div>
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<span style="font-size: small;">I am now a firm believer in reverse dieting, but only If the protocols are followed. If incremented correctly, you can probably eat more calories than what you were used to and still stay lean. This photo was taken after I ate three hamburgers at Hungry Jack’s. It was 6 weeks post contest, weighing approximately 69.7kg! I was eating 3000 calories that week (reverse dieting from 2400 calories).</span></div>
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Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com1tag:blogger.com,1999:blog-5351129281803662593.post-45930100274423844762013-04-07T02:22:00.001-07:002013-04-07T02:22:44.084-07:00Gym Selfie<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Weight: 76-77kg</span></td></tr>
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<br />Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-68553650026617465242013-02-17T08:24:00.000-08:002013-02-17T08:24:31.216-08:00Slow Progress Is Still Progress<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;">Mannn...I look stoned. Lol.</span><br /><br /><div style="text-align: left;">
Currently 76kg @ around 12-13% body fat. I've been on this bulking diet for almost 2 years now, and it's so frustrating trying to get over 80kg. Lol but slow progress is still progress! Other than that, I'm pretty happy with how my chest is developing, especially the upper chest. My current focus at the moment is triceps, deltoids, back, upper chest, calves and quads. Bring on 2013! </div>
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Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-38351558846049009802013-02-14T14:55:00.000-08:002013-02-13T22:55:16.932-08:00Be my gym bro, baby?<div class="separator" style="clear: both; text-align: center;">
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<br />Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-69358051924515402892013-01-25T05:55:00.001-08:002013-01-25T06:02:19.344-08:00The Key To Getting Bigger"Don’t forget how body size changes over time will change your calorie needs. Just like someone who loses weight needs fewer calories as he gets lighter, someone who gains weight needs more calories as he gets heavier. <br />
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This is why many people plateau in their weight loss OR weight gain efforts: <b style="color: red;">they fail to adjust their calories as their energy needs change. You have to keep eating more as you get bigger if you want to keep getting bigger.</b>"<br />
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- Tom VenutoAndrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-86827631002131150352013-01-06T03:24:00.000-08:002013-01-06T06:36:40.573-08:00My Back Progress<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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I've never taken any back photos, so I had no idea how my back progress was going until I took this photo. I think I need to gain more mass on my lats. What do you guys think?<br />
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<b><span style="color: red;">Note:</span></b> I am still bulking. Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com2tag:blogger.com,1999:blog-5351129281803662593.post-3772137790500437142013-01-06T02:53:00.003-08:002013-01-06T02:55:47.701-08:00My Top 5 Supplements<br />
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<div class="MsoNormal">
<b><span style="font-family: inherit;"><span style="color: red;">Whey Protein </span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Whey protein supplies the body with high amounts of protein.
It is typically taken before or after a workout, or can be used as a meal
replacement. Whey protein also provides other benefits:</span></div>
<div class="MsoNormal">
</div>
<br />
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">It is easily digested and quickly absorbed by
the body</span></li>
</ul>
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">Improves muscle repair</span></li>
</ul>
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">Helps suppress appetite</span></li>
</ul>
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">It contains high concentration of amino acids</span></li>
</ul>
<ul>
<li><span style="font-family: inherit; text-indent: -0.25in;">Improves metabolism</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">Recommended dosing: Take 1 gram to 1.5 gram of protein per
pound of bodyweight. Depending on the individual, consume 30-50 grams of whey
at a time. It is best taken after a workout. Note: Though having whey protein
shake can be convenient at times, it is best to consume protein in whole food
sources.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="color: red; font-family: inherit;">Creatine Monohydrate</span></b></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Creatine can be found in animal foods, especially red meat, it
is also produced in the liver and kidneys. However, most of the creatine that
is found in our food is destroyed when cooking. By supplementing creatine it
can help improve muscle mass and strength.</span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Currently, there are many different types of supplemented creatine
on the market such as creatine ethyl ester, creatine hydrochloride, and many
others. The most researched creatine and approved is creatine monohydrate. </span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Recommended dosing: Newer forms of creatine monohydrate do
not require loading phases. The recommended dosing is between 5-10 grams. The
best time to take creatine is directly after a workout - this is when your
muscles are most receptive to absorbing creatine from the blood.</span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><span style="color: red;">Branched Chain Amino
Acids</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Branched chain amino acids (BCAAs) are essential amino acids
(specifically Leucine, Isoleucine and Valine). They are essential because our
bodies do not produce them and we must get them in the foods we eat. BCAAs are especially
helpful for muscle protein synthesis and maintaining muscle mass while on a
calorie-deficit diet. Another benefit is BCAAs delay muscle fatigue – That
means you can push yourself harder, longer in the gym. </span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Recommended dosing: On training days take 5-10 grams prior
training or post training. On non-training days, take it first thing in the
morning on an empty stomach or right before bed. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><span style="color: red;">Digestive Enzymes</span><o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Enzymes are essential for digestion, they help break down
the foods that we eat, and help move nutrients to where the body needs them the
most. If the body does not produce enough enzymes, then you get putrefaction within
the intestinal tract. Putrefaction is the process of decay in which the foods
we eat are not properly broken down. As a result the food rots in our intestinal
tract producing foul odors and toxic substances. So if you are experiencing
bloating, gas, loose stools, and foul smelling stools, then you may have
putrefaction. By supplementing digestive enzymes, not only will you reduce
these symptoms, but it will help with digestion and maximize the absorption and
intake of protein, especially when consuming in large amounts. </span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Recommended dosing: Take one capsule with every meal. </span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<b><span style="color: red; font-family: inherit;">Multi-Vitamins</span></b></div>
<div class="MsoNormal">
<b><span style="font-family: inherit;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Vitamins and minerals can be found in many of the foods we
eat. But, it can be hard to make sure you are getting all the necessary vitamins
in the right amounts. A deficiency of vitamins can impair optimum functioning
of the body and hinder the growth of new muscle. </span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Recommended dosing: Multi-Vitamins should be taken daily.
The actual time of intake is of little irrelevance. Morning is probably the
best time, so you don’t start the day with a deficiency. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-41073526914776061162012-10-30T10:12:00.001-07:002012-10-30T10:12:44.972-07:00Women Who Don't Shave!I saw this on the 2012 London Olympic Games.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5FWqFdEDTkrqOAt3xCt-Kb3jrO8aV-hk1dW9UiRJx06r0bMb0ZX1ZfTJYBjS0Jx7q6pi2HudGQYFB1MSgwE5Ezu0VM3KALXrhyphenhyphenDuAqs0tgv-K18HyXtx0EB4Er1rUBBQweyLv5zTnDDM/s1600/IMG_0490.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5FWqFdEDTkrqOAt3xCt-Kb3jrO8aV-hk1dW9UiRJx06r0bMb0ZX1ZfTJYBjS0Jx7q6pi2HudGQYFB1MSgwE5Ezu0VM3KALXrhyphenhyphenDuAqs0tgv-K18HyXtx0EB4Er1rUBBQweyLv5zTnDDM/s640/IMG_0490.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">My type of woman: one that doesn't shave and leaves it all bushy and natural. *gags* haha, just kidding...</span></td></tr>
</tbody></table>
<br />Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com2tag:blogger.com,1999:blog-5351129281803662593.post-80806066204707161882012-10-30T09:54:00.000-07:002012-11-01T09:20:07.308-07:00At My Leanest<div class="separator" style="clear: both; text-align: center;">
</div>
This picture was taken a few months ago on my iPhone. I was at my leanest weighing in at 70-72kg (154-158lbs) and probably around 10-13% body fat. I wasn't even trying to cut, haha damn you fast metabolism! <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAumvavSuHpbLpm57R1m27C_cvH_e-at4mpjWST_DBmMdpakO5hS6eyS_QXdUz99IyzFDvfnj55rH45kblJmVgiwTQlPUnhXqFXGzu5sroaMTlrpt9UNwHKphMTwwniePbrfudrfWyedo/s1600/13517869932197.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAumvavSuHpbLpm57R1m27C_cvH_e-at4mpjWST_DBmMdpakO5hS6eyS_QXdUz99IyzFDvfnj55rH45kblJmVgiwTQlPUnhXqFXGzu5sroaMTlrpt9UNwHKphMTwwniePbrfudrfWyedo/s400/13517869932197.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">u mirin' my boxers? haha, and my eyes are closed.</span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
Sorry I haven't been posting on here, I've been pretty lazy! (Not with gym though!) And also exams are coming up, so hopefully I'll post some more after that.<br />
<br />Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com4Antarctica-78.206563110747112 16.875-90 -144.84375 -12.605391610747105 178.59375tag:blogger.com,1999:blog-5351129281803662593.post-80200703769733008592012-05-31T10:20:00.000-07:002012-06-02T10:23:19.154-07:00Progress For April & May<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1hcyf8L_tZlbJohWu7n3UCRC1tisPd9hAy3YgFVAzLacyUvG7qFWo22_IABTQ_i45OffM_4FKYocyw2cqgpgDMj_ZIKGCa3JT_WSgni3uQhaOJe63auHrklrRR5J5ebuHkQ3RjI8ojWA/s1600/P5310102.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1hcyf8L_tZlbJohWu7n3UCRC1tisPd9hAy3YgFVAzLacyUvG7qFWo22_IABTQ_i45OffM_4FKYocyw2cqgpgDMj_ZIKGCa3JT_WSgni3uQhaOJe63auHrklrRR5J5ebuHkQ3RjI8ojWA/s640/P5310102.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">Bulking! Currently @ 76kg (167lbs). Need to gain another 9kg (19lbs) before I start cutting. </span></td></tr>
</tbody></table>
<br />Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com14tag:blogger.com,1999:blog-5351129281803662593.post-18837215176199319792012-01-31T08:38:00.000-08:002012-02-04T08:39:36.249-08:00StatsBenchpress:<br />
<br />
<ul><li>90kg - 6 reps</li>
<li>100kg - 3 reps</li>
<li>105kg - 1 rep</li>
</ul><div><br />
</div><div>Deadlift:</div><div><br />
</div><div><ul><li>135kg - 1 rep</li>
</ul><div><br />
</div><div>Squat:</div></div><div><br />
</div><div><ul><li>100kg - 8 reps</li>
<li>120kg - 3 reps</li>
</ul><br />
<div>Leg Press:</div></div><div><br />
</div><div><ul><li>240kg - 6 reps</li>
</ul></div><div><br />
</div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-90933901631404288842012-01-31T02:47:00.000-08:002012-02-04T02:52:41.077-08:00Eats For December 2011 and January 2012<div class="separator" style="clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCPW-QWOc2Hc9bsw3ZtkilzsL8u6vh-Y90Tt5WhYXQ2SIxSD0yVRVOMX1CVNAPwv7kgXq10laBR_61NWvrEdrUPoa9sELOsY-LGxZsIWo9bMiBWvhPCcN6G5un7hG3mcVnrimn1Zmev_8/s1600/1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="563" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCPW-QWOc2Hc9bsw3ZtkilzsL8u6vh-Y90Tt5WhYXQ2SIxSD0yVRVOMX1CVNAPwv7kgXq10laBR_61NWvrEdrUPoa9sELOsY-LGxZsIWo9bMiBWvhPCcN6G5un7hG3mcVnrimn1Zmev_8/s640/1.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Tuna all day, every day.<br />
</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCVUpN0TgP1bstBDO7ju2PmG_JUOV1EFTN1c8hyphenhyphenjxZlC3xBco1D3L96CNG720M0QAKksLUflBj1U2TpaL2oULwzBCuPztlai679gBFxExyr-JzLNzH__d_xWkyN5FP9CsYnSrUQVkvqbI/s1600/8.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCVUpN0TgP1bstBDO7ju2PmG_JUOV1EFTN1c8hyphenhyphenjxZlC3xBco1D3L96CNG720M0QAKksLUflBj1U2TpaL2oULwzBCuPztlai679gBFxExyr-JzLNzH__d_xWkyN5FP9CsYnSrUQVkvqbI/s640/8.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Tuna with white rice.<br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-c09fMGFlUtlppNin6F78xdGmiAsB-Kdimf1i4MmQfiVpPrx991jCXC_8a6hlJn7jNYAJt11HVd1GCcBsxER31BWNJcYznldkZJQoH6CfB3OzsTpALpiy1GBLY0YvdgMpyGINECeH1k/s1600/7.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-c09fMGFlUtlppNin6F78xdGmiAsB-Kdimf1i4MmQfiVpPrx991jCXC_8a6hlJn7jNYAJt11HVd1GCcBsxER31BWNJcYznldkZJQoH6CfB3OzsTpALpiy1GBLY0YvdgMpyGINECeH1k/s640/7.png" width="640" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-size: small;">Lemon pepper grilled fish with green beans.<br />
</span></td></tr>
</tbody></table></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF4b53WxHJeQg1sahYtNY0Md3VWnB_EXbuXkLHI_Oh704MUVkLDk896_tHKpc2Hla_3fDV1wOZwD16lTBcTv7F47Y7U3m8CQJLadTs9QRCbQZ6uGLq_iSDO6H-ehQBZzd6GYZ6S8OuyPg/s1600/2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF4b53WxHJeQg1sahYtNY0Md3VWnB_EXbuXkLHI_Oh704MUVkLDk896_tHKpc2Hla_3fDV1wOZwD16lTBcTv7F47Y7U3m8CQJLadTs9QRCbQZ6uGLq_iSDO6H-ehQBZzd6GYZ6S8OuyPg/s640/2.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Boiling the chicken with garlic cloves...<br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTu78jYFi4LeNyRNr8Ofsh3tV5Xx6gWPYgavFya4i1IfDquoFh2dVPerYqzEPMsCgN6QexE0EFoGtEqmsr4DYyAMz0ZcHjASBwKQIgG17rpfSF3aWqAIDPJL7bza-lfyxL5PMLiNZugkI/s1600/5.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTu78jYFi4LeNyRNr8Ofsh3tV5Xx6gWPYgavFya4i1IfDquoFh2dVPerYqzEPMsCgN6QexE0EFoGtEqmsr4DYyAMz0ZcHjASBwKQIgG17rpfSF3aWqAIDPJL7bza-lfyxL5PMLiNZugkI/s640/5.png" width="640" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-size: small;">Cooked chicken drumsticks (I don't eat the skin).<br />
<br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiywKdle2j_WpZsAxO0QG1x_XXhmzXYpu-9psVI9M2Vq16eaL45Y48b4WqYE7N_sPx8IJt4sG_-Nkr5Ic1m1uDgBdv4YZAFEXiW7lLQtXiIcXA5fP9KnjkBEB-nLeGddPnxboaRUZ0nn3g/s1600/3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiywKdle2j_WpZsAxO0QG1x_XXhmzXYpu-9psVI9M2Vq16eaL45Y48b4WqYE7N_sPx8IJt4sG_-Nkr5Ic1m1uDgBdv4YZAFEXiW7lLQtXiIcXA5fP9KnjkBEB-nLeGddPnxboaRUZ0nn3g/s640/3.png" width="640" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-size: small;">Chicken drumsticks with green beans and white rice.</span></td></tr>
</tbody></table></td></tr>
</tbody></table></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJK8ipF2e3_dmZGJYPnTScVlcqduyFYqBq0mJF1YgbdA_RpbijN9jxwBW4ou5hvvnn-2odOJa7LiO4N44Xv4tJ-RmmOY_A0uq_qKkG2KfKp_fGITTLP_VVPQuh3NpcNCnOfarvfP97TU/s1600/6.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJK8ipF2e3_dmZGJYPnTScVlcqduyFYqBq0mJF1YgbdA_RpbijN9jxwBW4ou5hvvnn-2odOJa7LiO4N44Xv4tJ-RmmOY_A0uq_qKkG2KfKp_fGITTLP_VVPQuh3NpcNCnOfarvfP97TU/s640/6.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Egg whites in tupperware, then microwaved. A quick way of making eggs in the morning or an express meal when you're on the run!<br />
<br />
</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcyz-t7U_6mZtpnlL58R143_lBT_ZtP7lwDBTBcrzY3Nr7h-1ddxx1PVJGDKPgy80eJzVzQ6fkGPpvRGLri7HxQXBhAdOO914FwwPFJInZRVtmGIoaXi-9q_fIkCg9EclXBlg3CQxKybc/s1600/9.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcyz-t7U_6mZtpnlL58R143_lBT_ZtP7lwDBTBcrzY3Nr7h-1ddxx1PVJGDKPgy80eJzVzQ6fkGPpvRGLri7HxQXBhAdOO914FwwPFJInZRVtmGIoaXi-9q_fIkCg9EclXBlg3CQxKybc/s640/9.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Fried Squid.<br />
<br />
</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyJED8u8WRWzbzFSeBXDxQxYDJIPn0WL-AXRND7ZmucbSxn57Ltg1l1W7TOkcsi6Djx8Lad9g_9xarkOfBRnVDF8oHYX17iujCoBEj5uSurFCKYpCoBc3SHZjwYdmmzCuPHa1t9YS4jWY/s1600/4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyJED8u8WRWzbzFSeBXDxQxYDJIPn0WL-AXRND7ZmucbSxn57Ltg1l1W7TOkcsi6Djx8Lad9g_9xarkOfBRnVDF8oHYX17iujCoBEj5uSurFCKYpCoBc3SHZjwYdmmzCuPHa1t9YS4jWY/s640/4.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Spaghetti with meatballs. </span></td></tr>
</tbody></table>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-63054770827123351622011-12-31T00:25:00.000-08:002012-01-04T06:00:35.211-08:00Weight<div>Currently weighing in at 72.3kg (158lbs).</div><div class="separator" style="clear: both; text-align: center;"></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-a60gEkXmlAE/TwRauQdHMJI/AAAAAAAAAPY/TCpnkSDJ7P0/s1600/IMG_0226.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="http://2.bp.blogspot.com/-a60gEkXmlAE/TwRauQdHMJI/AAAAAAAAAPY/TCpnkSDJ7P0/s640/IMG_0226.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Last month: 67kg (147lbs)</span></td></tr>
</tbody></table>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com3tag:blogger.com,1999:blog-5351129281803662593.post-72718325966961767322011-12-31T00:20:00.000-08:002012-01-04T05:42:53.215-08:00Note To Self:<ul><li>Do not wear boxers to the gym. LOL!</li>
</ul>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com3tag:blogger.com,1999:blog-5351129281803662593.post-53382177227426545002011-12-31T00:18:00.000-08:002012-01-01T00:57:08.505-08:001 Year Progress<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-EO1ZyKQYFGE/TwAWxsQzD-I/AAAAAAAAAOc/9bmWSUf61OA/s1600/1+year+progress.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="http://4.bp.blogspot.com/-EO1ZyKQYFGE/TwAWxsQzD-I/AAAAAAAAAOc/9bmWSUf61OA/s640/1+year+progress.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">I'm not getting fat, I'm bulking! :P</div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com1tag:blogger.com,1999:blog-5351129281803662593.post-16666128224060413562011-12-31T00:13:00.000-08:002012-01-01T01:23:19.771-08:00Back In The Gym<div align="left" class="MsoNormal" style="text-align: left;"><span style="font-family: inherit;">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). </span></div><div align="left" class="MsoNormal" style="text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="text-align: left;"><span style="font-family: inherit;">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! </span></div><div align="left" class="MsoNormal" style="text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="text-align: left;"><span style="font-family: inherit;">I would also like to say a big thank you to HanhChampion for not only getting me into bodybuilding, but blogging as well! </span></div><div align="left" class="MsoNormal" style="text-align: left;"><span style="font-family: inherit;"><br />
</span></div><div align="left" class="MsoNormal" style="text-align: left;">Pics later...<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-TrTPZ1NidpY/TwAkRVmgBUI/AAAAAAAAAOo/WRcKAKk5Qy8/s1600/IMG_0200.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="http://2.bp.blogspot.com/-TrTPZ1NidpY/TwAkRVmgBUI/AAAAAAAAAOo/WRcKAKk5Qy8/s640/IMG_0200.JPG" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Well its not going to lift itself!</span></td></tr>
</tbody></table><br />
</div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-13953252312938548752011-11-30T08:37:00.000-08:002011-11-30T08:37:12.364-08:00Weight<div class="separator" style="clear: both; text-align: left;">Managed to bulk back up to 67kgs (147lbs)! </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCbBTT4FWHOJJMU3oBOWvdMMUBQvnzzCHUAz2Kh3UI060xWfElg2PmZ-l76rN0F-GOzTQMM_yQpy7V1vZKDqR2qxNnscGUeAPiymEcPba6-Ka7khI0CayBxrheCPbg3TsEJmAjvPY-SSA/s1600/PC010072.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCbBTT4FWHOJJMU3oBOWvdMMUBQvnzzCHUAz2Kh3UI060xWfElg2PmZ-l76rN0F-GOzTQMM_yQpy7V1vZKDqR2qxNnscGUeAPiymEcPba6-Ka7khI0CayBxrheCPbg3TsEJmAjvPY-SSA/s640/PC010072.JPG" width="640" /></a></div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-67679474355814645552011-11-30T08:26:00.000-08:002011-11-30T08:39:52.516-08:00What Have I Been Eating?!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDzwWubP0fchxsSVnSicHxBa4vphEOI9HxfCikHBIJuKs3Q-SY8iT2hwPfq9osJz6xyeK7MZ_FcuOjhtk5AioMTqoMvSXSq-inrpi8Vsga6_Ny_9qvYDLyen9S4KRZNfJ8f2nKHdFwSms/s1600/PB050030.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDzwWubP0fchxsSVnSicHxBa4vphEOI9HxfCikHBIJuKs3Q-SY8iT2hwPfq9osJz6xyeK7MZ_FcuOjhtk5AioMTqoMvSXSq-inrpi8Vsga6_Ny_9qvYDLyen9S4KRZNfJ8f2nKHdFwSms/s640/PB050030.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Red rooster with broccoli and rice.</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2TZq0uy1xHvcpfe-jtmm5qngu9RkHFZ8B-jopt4Va5g3z6BBtb9Y9v0XB5FM4qwO7fLt12ULvP55MOlkQMGkY5-xZav0L7LgCYwZOcA8xsl1BK_vIaoRS_-rBnLGRG8niOdxnpsLEW8E/s1600/PB020026.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2TZq0uy1xHvcpfe-jtmm5qngu9RkHFZ8B-jopt4Va5g3z6BBtb9Y9v0XB5FM4qwO7fLt12ULvP55MOlkQMGkY5-xZav0L7LgCYwZOcA8xsl1BK_vIaoRS_-rBnLGRG8niOdxnpsLEW8E/s640/PB020026.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Baked chicken with green beans and rice.</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQQ9iZik1J5sCpB8BhxiwRI5ThvWK8YGKdnnJCp-BrGieo6gLg1BpavtNp-YHqZmKjmP-ETz8xpHtjSbfDOFgjWEF7hdBiI5KGP28xbYAhBYHYWv9yM6ZRsceOIsVNg4-RoIsDJcHFxTs/s1600/PB060033.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQQ9iZik1J5sCpB8BhxiwRI5ThvWK8YGKdnnJCp-BrGieo6gLg1BpavtNp-YHqZmKjmP-ETz8xpHtjSbfDOFgjWEF7hdBiI5KGP28xbYAhBYHYWv9yM6ZRsceOIsVNg4-RoIsDJcHFxTs/s640/PB060033.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Steamed fish with broccoli<br />
<br />
</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8GfT1Y4GwpMyOdU9yZcp3zFLrda0nVc1c9SyYqY8zi4h6wP3FYrR30wuwnuGk9jhq3UE-TsmtUfYqV9Qj0a5Eae1hhuBjcXO7NT-_RERKR8Glvfp4XGZswXD1I_ZfTqCnT_panju-qQE/s1600/PB290094.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8GfT1Y4GwpMyOdU9yZcp3zFLrda0nVc1c9SyYqY8zi4h6wP3FYrR30wuwnuGk9jhq3UE-TsmtUfYqV9Qj0a5Eae1hhuBjcXO7NT-_RERKR8Glvfp4XGZswXD1I_ZfTqCnT_panju-qQE/s640/PB290094.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Pho dac biet (special Vietnamese beef noodles) cheat meal? :D<br />
<br />
</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc9AGFC0EZZUN68ooHqqJ0kPRVuQursg7QUhtw5o2_IrHLrB6MV8iSHW_eJpn60vTCBa1-HvQy4z-r_Ndv38-BRjTtCONqUhTjNrB1N_sWESwfzFZhsFBHp-3oGr2NMV53mUjXf_b1itI/s1600/lol+steak.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="468" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc9AGFC0EZZUN68ooHqqJ0kPRVuQursg7QUhtw5o2_IrHLrB6MV8iSHW_eJpn60vTCBa1-HvQy4z-r_Ndv38-BRjTtCONqUhTjNrB1N_sWESwfzFZhsFBHp-3oGr2NMV53mUjXf_b1itI/s640/lol+steak.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Lol.</span></td></tr>
</tbody></table>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com1tag:blogger.com,1999:blog-5351129281803662593.post-24459449015477301282011-11-30T07:49:00.000-08:002011-11-30T07:49:38.772-08:00New Supplements<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnOygOgutgvFV16tlDxbIHY12k6udY0IQGE1fUuTGVjD0sMplRbP2fR3NsjzY-JjJ6Ab0-H3hoiQVv0BrIv1h39-uTTl0zCw8z9uFqDG5UjjRkkmRBjD8KHeDPGVDujphAYbFEy9ZsOrc/s1600/PB300073.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnOygOgutgvFV16tlDxbIHY12k6udY0IQGE1fUuTGVjD0sMplRbP2fR3NsjzY-JjJ6Ab0-H3hoiQVv0BrIv1h39-uTTl0zCw8z9uFqDG5UjjRkkmRBjD8KHeDPGVDujphAYbFEy9ZsOrc/s640/PB300073.JPG" width="640" /></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4ieTnjFiAo-0btyr_hwqSGR153-1a38Dz5BbeQdQAX8HBQB3FhA5LBKuDJT20dArRPMxffD305B7qGdcCZHjuLthPIwvZI9eS6-ur-Bfb2VlwbBuUzQkmewbhrD03AYLeIQEI58c1RqY/s1600/PB300095.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4ieTnjFiAo-0btyr_hwqSGR153-1a38Dz5BbeQdQAX8HBQB3FhA5LBKuDJT20dArRPMxffD305B7qGdcCZHjuLthPIwvZI9eS6-ur-Bfb2VlwbBuUzQkmewbhrD03AYLeIQEI58c1RqY/s640/PB300095.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Free sample that came with Animal Pak. </span></td></tr>
</tbody></table>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-21767099224695185692011-11-27T10:59:00.000-08:002011-11-27T12:14:22.818-08:00Macro-Nutrients Breakdown<div align="left" class="MsoNormal" style="text-align: left;">Macro-nutrients, simply defined as: <i>A type of food required in large amounts in the human diet. <o:p></o:p></i></div><div align="left" class="MsoNormal" style="text-align: left;"><i><br />
</i></div><div align="left" class="MsoNormal" style="text-align: left;">There are three macro-nutrients:<br />
<br />
</div><div align="left" class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo1; text-align: left; text-indent: -18.0pt;"></div><ul><li><span style="font-family: Symbol;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span>Protein</li>
<li>Carbohydrate</li>
<li>Fat</li>
</ul><br />
<div align="left" class="MsoNormal" style="text-align: left;">While each macro nutrients provides calories, the amount of calories that each one varies.<br />
<br />
</div><div align="left" class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-align: left; text-indent: -18.0pt;"></div><ul><li>Protein = 4 calories per gram</li>
<li>Carbohydrate = 4 calories per gram</li>
<li>Fat = 9 calories per gram</li>
</ul><div><br />
</div><div align="left" class="MsoNormal" style="text-align: left;">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. <br />
<br />
</div><div align="left" class="MsoNormal" style="text-align: left;">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: <o:p></o:p></div><div align="left" class="MsoNormal" style="text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="text-align: left;">Percentage to grams<br />
<br />
</div><div align="left" class="MsoListParagraph" style="mso-list: l4 level1 lfo3; tab-stops: 121.45pt; text-align: left; text-indent: -18.0pt;"></div><ul><li>3294<b> <span style="color: red;">(daily calories) </span></b>x 0.40 <b><span style="color: red;">(protein)</span> </b>/ 4 <span style="color: red;"><b>(calories per gram)</b></span> = <u>329.4 grams</u> of protein</li>
</ul><ul><li>3294 <span style="color: red;"><b>(daily calories) </b></span> x 0.40 <span style="color: red;"><b>(protein)</b></span> / 4 <span style="color: red;"><b>(calories per gram)</b></span> = <u>329.4 grams</u> of carbohydrate</li>
</ul><ul><li>3294 <span style="color: red;"><b>(daily calories)</b> </span> x 0.20 <span style="color: red;"><b>(protein)</b></span> / 9 <span style="color: red;"><b>(calories per gram)</b></span> = <u>73.2</u> grams of fat<br />
<br />
</li>
</ul><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">Grams to percentage (vice versa)<br />
<br />
</div><ul><li>(329.4 x 4) / 3294 x 100= 40%</li>
</ul><ul><li>(329.4 x 4) / 3294 x 100 = 40%</li>
</ul><ul><li>(73.2 x 9) / 3294 x 100 = 20%<br />
<br />
</li>
</ul><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">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 <b><span style="color: red;">ONE</span></b> day. <o:p></o:p></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">To break it down even further, if I eat 6 meals a day, then each meal will contain:<o:p></o:p></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">Calories per meal:<br />
<br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"></div><ul><li>549 calories<br />
</li>
</ul><br />
<div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">Protein:<br />
<br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"></div><ul><li>54 grams</li>
<li>219 calories<br />
</li>
</ul><br />
<div align="left" class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo4; tab-stops: 121.45pt; text-align: left; text-indent: -18.0pt;"><o:p></o:p></div><div align="left" class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo4; tab-stops: 121.45pt; text-align: left; text-indent: -18.0pt;"><o:p></o:p></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">Carbohydrates:<br />
<br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"></div><ul><li>54 grams<span class="Apple-style-span" style="font-size: 9px;"> </span></li>
<li>219 calories<br />
</li>
</ul><br />
<div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">Fat:<br />
<br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"></div><ul><li>12 grams</li>
<li>109 calories<br />
</li>
</ul><br />
<div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><b><span style="color: red;">Rough rule of thumb:</span></b> 500 calories over maintenance is bulking, 500 calories below is cutting. <o:p></o:p></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><b><span style="color: red;">Note:</span></b> your daily calorie needs will differ depending on sex, weight, height, age and your activity levels. <o:p></o:p></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><br />
</div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">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. <span class="Apple-style-span" style="color: red; font-weight: bold;"><a href="http://scoobysworkshop.com/calorie-calculator/"><span class="Apple-style-span" style="color: red;">Click Here</span></a> </span>:P<span id="goog_1405910711"></span><span id="goog_1405910712"></span><a href="http://www.blogger.com/"></a><span class="Apple-style-span" style="font-size: x-small;"><o:p></o:p></span></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;"><b><br />
</b></div><div align="left" class="MsoNormal" style="tab-stops: 121.45pt; text-align: left;">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. :(<br />
<br />
Stats:<br />
<br />
Going to give this a try and will see how it turns out.<br />
<br />
3294 calories<br />
40/40/20</div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-43199791974388378472011-11-27T10:58:00.000-08:002011-11-27T10:58:43.909-08:00Finally!Exams are over and I'm on 4 months holiday! Now I can properly commit myself to bodybuilding and blogging again! Yay!<br />
<br />
Just a quick update:<br />
<br />
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.Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-62197264370605432252011-10-31T11:33:00.000-07:002011-10-31T11:33:01.175-07:00Supplements<div><b>Musashi: </b>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.</div><div><br />
</div><div><b>Optimum Nutrition Gold Standard 100% Whey:</b> 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! </div><div><br />
</div><div><b>N.O.-Xplode:</b> 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.</div><div><br />
</div><div>Next to try on the list:</div><div><ul><li>Jack3d</li>
<li>Animal Pak</li>
</ul><div><br />
</div></div><div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhduBGbdhj3itYJpOzGWj4qZxbHmTppM-k3Az0ROyisruLdS2HpM0K9ieDPg-YpaE085cT54Smd9jAaqjs5QhvS554yI_7krGLGXjQBWbeOv-m13EJH7yJhI4P2y8crH7ixiPwUbpD5cKM/s1600/PB010020.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhduBGbdhj3itYJpOzGWj4qZxbHmTppM-k3Az0ROyisruLdS2HpM0K9ieDPg-YpaE085cT54Smd9jAaqjs5QhvS554yI_7krGLGXjQBWbeOv-m13EJH7yJhI4P2y8crH7ixiPwUbpD5cKM/s640/PB010020.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption"><br />
<div style="text-align: left;"><br />
</div></td></tr>
</tbody></table><br />
</div></div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-31659122382250485782011-10-31T10:19:00.000-07:002011-10-31T10:21:39.233-07:00Eats For September and October<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: left;">Haven't been posting anything lately, so busy with other real life commitments or I'm just lazy to blog now haha. Anyway,<span class="Apple-style-span" style="text-align: -webkit-auto;"> here are some of the meals I've eaten in September and October.</span></div><div style="text-align: left;"><br />
</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh18le6ZDSkgbCD6iQmfKiQDe7YJBdDFvySmrfRTmui9pospZFoGjhZW0SGngwOEyk6GI6mQqjbNCT24-WL2wHYdxP09XG4C4eB856hR978PNk-jYEyZITBvnjPjL21-ZtTgEpKqF-Pg14/s1600/P8190005.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh18le6ZDSkgbCD6iQmfKiQDe7YJBdDFvySmrfRTmui9pospZFoGjhZW0SGngwOEyk6GI6mQqjbNCT24-WL2wHYdxP09XG4C4eB856hR978PNk-jYEyZITBvnjPjL21-ZtTgEpKqF-Pg14/s640/P8190005.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Chicken with green beans and rice.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWNZ6jYTKO8-6eyBWoVQzW16lwIBKCxaNwbE1vRszFv9VKpsLORQsHVa1EgJ9csQxvVpTWA5Zv0OzU7A3Cq8q3IdoRHCuVy8LrQzUKai2f9eMSK5_3oTIASGzEQec7mk5jLwF8hXPhkA0/s1600/P8290183.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWNZ6jYTKO8-6eyBWoVQzW16lwIBKCxaNwbE1vRszFv9VKpsLORQsHVa1EgJ9csQxvVpTWA5Zv0OzU7A3Cq8q3IdoRHCuVy8LrQzUKai2f9eMSK5_3oTIASGzEQec7mk5jLwF8hXPhkA0/s640/P8290183.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Baked fish.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK55XBXjrofgJvpAFfidp2n7QREOHZyUVliuMY2B8Yu7fRr1a4QT7D7y9KwK89hpVjwcGPV_-2Op3dG9wKHAmv-g1-wyUXkDxKIZD9l7f9GzfcvgE3krfeJ5caj5LfOlC8AZZsITYC0Pg/s1600/P8290184.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK55XBXjrofgJvpAFfidp2n7QREOHZyUVliuMY2B8Yu7fRr1a4QT7D7y9KwK89hpVjwcGPV_-2Op3dG9wKHAmv-g1-wyUXkDxKIZD9l7f9GzfcvgE3krfeJ5caj5LfOlC8AZZsITYC0Pg/s640/P8290184.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Tuna with bok choy and rice.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4UiBB2VEienVV-kahRccmO1z5g0UxcRgNSxQz4br0DIXf8JOVSIIshXLx7Of6aSVkR75Mk6xhs78keYH61_1Qh_iglFB1PnicbCWvSkXKj4QyCHyFy4B9jSTMrSaa_Nr5FbzUDnHJRSs/s1600/P8290186.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4UiBB2VEienVV-kahRccmO1z5g0UxcRgNSxQz4br0DIXf8JOVSIIshXLx7Of6aSVkR75Mk6xhs78keYH61_1Qh_iglFB1PnicbCWvSkXKj4QyCHyFy4B9jSTMrSaa_Nr5FbzUDnHJRSs/s640/P8290186.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Chicken with bok choy and rice.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh694adrlj8r1Q2mdvAse9RxTR0TPSYsA7xgiQKwWaIQK-bX_o4RsBaLGsjL7Ef2h2H7ytFcwjpF2kWA-9tc4LBpUBenFZ8LvZGxOwEZBwss_DCQZp2VNlJoX0Mismg24ZkqjBnxOOQHag/s1600/P8310188.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh694adrlj8r1Q2mdvAse9RxTR0TPSYsA7xgiQKwWaIQK-bX_o4RsBaLGsjL7Ef2h2H7ytFcwjpF2kWA-9tc4LBpUBenFZ8LvZGxOwEZBwss_DCQZp2VNlJoX0Mismg24ZkqjBnxOOQHag/s640/P8310188.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Chicken and brown rice.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ce7yef0QYJAAzW1_u_zgLat2ynqIygvjX3y5H0wOuNxJTg33e-COA4p7pLqj1Ul0zeEWHF9V50dwHTqS9q8UhHUokN7Azn0ZhKD-UiNXbpJu6LT9Kfx70m4K8s63GqKyT24tnLVifAA/s1600/PA280020.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ce7yef0QYJAAzW1_u_zgLat2ynqIygvjX3y5H0wOuNxJTg33e-COA4p7pLqj1Ul0zeEWHF9V50dwHTqS9q8UhHUokN7Azn0ZhKD-UiNXbpJu6LT9Kfx70m4K8s63GqKyT24tnLVifAA/s640/PA280020.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Cheat meal! Bulking up on chicken burgers 'cause I'm out of beef.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrGKRxVp1jrs-bU8P4iiYNlwstg5oSc6S9ZxQLXIJxF_PQfhLjEjitJHb-EaH6_oExsPYhudam5tp_8m93l8ket9Ts6V_OsPTNPyn96CevVZ-5kSTT-YbG36Lu39kPkj2J6wfeMoztVm8/s1600/P9290025.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrGKRxVp1jrs-bU8P4iiYNlwstg5oSc6S9ZxQLXIJxF_PQfhLjEjitJHb-EaH6_oExsPYhudam5tp_8m93l8ket9Ts6V_OsPTNPyn96CevVZ-5kSTT-YbG36Lu39kPkj2J6wfeMoztVm8/s640/P9290025.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Cheat meal!</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNeSO01zRpcZgehWhIdVJCXTL0W2jcW4vdVYyJPQ3BZaAS12Y0gEhED9cjlFzi831SbBs98XJ2H0zOkR7bTsywWZX-r2oNy_zpTD8Neaqo5x7Kk4IKIUaoXnVzeewBcNh_j65rQyYHjIY/s1600/P9270478.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNeSO01zRpcZgehWhIdVJCXTL0W2jcW4vdVYyJPQ3BZaAS12Y0gEhED9cjlFzi831SbBs98XJ2H0zOkR7bTsywWZX-r2oNy_zpTD8Neaqo5x7Kk4IKIUaoXnVzeewBcNh_j65rQyYHjIY/s640/P9270478.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Boiled chicken with lettuce, tomatoes and rice.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4TByJfe-jbp7EXXNuvfB3196QR9x6Gh60Ea8qGB-PNoWhVUhfel3YsOfqJmN4jY3GZRyE-Fe3LEm59EUJeFtdEPvcloPL1ybt2lUgfPDID-m_H1WKubWSjgIwRE7E7CE1AuJB1wTiz2k/s1600/P9180021.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4TByJfe-jbp7EXXNuvfB3196QR9x6Gh60Ea8qGB-PNoWhVUhfel3YsOfqJmN4jY3GZRyE-Fe3LEm59EUJeFtdEPvcloPL1ybt2lUgfPDID-m_H1WKubWSjgIwRE7E7CE1AuJB1wTiz2k/s640/P9180021.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Baked chicken.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBYphsFF2qn18n-nve_rNkEjq0_yKRgLltlO-OaQODx6hP96wgeiNDlPHjZrVgcFOdqxt1yyq3odfbWIorHKfl8ZgORTngWgsAxAkqg3jRqAU9rnyyCgOxrxXaUmLG2KdgvQ54cFzs1w/s1600/P9090019.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBYphsFF2qn18n-nve_rNkEjq0_yKRgLltlO-OaQODx6hP96wgeiNDlPHjZrVgcFOdqxt1yyq3odfbWIorHKfl8ZgORTngWgsAxAkqg3jRqAU9rnyyCgOxrxXaUmLG2KdgvQ54cFzs1w/s640/P9090019.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Beef and green peas.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGvh7bfpOKdvtYwX1fRY0coIy82fhqM1K3R7lmjOWRTYdNoo5y8hwCa5qAthI-b8L8h9O2TQNOEShOtVTjbHwyVTH2bNwgLrUxv9kLBi2UYhwUOgMuzohvrUhU-k1ozQk07aX_5uxXn8c/s1600/P9040194.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGvh7bfpOKdvtYwX1fRY0coIy82fhqM1K3R7lmjOWRTYdNoo5y8hwCa5qAthI-b8L8h9O2TQNOEShOtVTjbHwyVTH2bNwgLrUxv9kLBi2UYhwUOgMuzohvrUhU-k1ozQk07aX_5uxXn8c/s640/P9040194.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Fried beef in olive oil.</span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdoOXyMCiHBieRuA1OdzgJQ6k6-HkIdSGWGE_gFLi1tOLVRW4aPlYsHZ6SpA7y0DdONpEoBz6qbEZQsGRO5RaA7NDM-zB-Ws-hjWc9gsJhR6k-qYRELRL_i1RmSPByQcD22zofDWJqMts/s1600/PA310024.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdoOXyMCiHBieRuA1OdzgJQ6k6-HkIdSGWGE_gFLi1tOLVRW4aPlYsHZ6SpA7y0DdONpEoBz6qbEZQsGRO5RaA7NDM-zB-Ws-hjWc9gsJhR6k-qYRELRL_i1RmSPByQcD22zofDWJqMts/s640/PA310024.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Microwave meal: Chicken with veggies, potato and rice.</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><br />
</div><div><br />
</div>Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0tag:blogger.com,1999:blog-5351129281803662593.post-27985790723952506892011-09-30T08:42:00.000-07:002011-09-30T08:42:06.776-07:00Updates Later!Updates later... I promise!<br />
<br />
:)Andrew Truonghttp://www.blogger.com/profile/15830162842800755280noreply@blogger.com0