Eat Clean Train Dirty

Just a random morning

Been 2008 since I change my lifestyle. Starting from a healthier diet. It was extremely strict that I choose not to cheat on my diet at all unless there is some unforeseen circumstances. It was an over night decision. Seeing too many people procrastinating and giving all sorts of reasons to push it further I told myself, “I’m doing it and I’m doing it NOW!”

Well, a lot of people asked me what I eat? so here goes. I started by cleaning out all sugar, salt, simple carbs and junk foods. Which I replace with raw veges, nuts, beans and grains. I stop myself from meat. Doing so I eliminate the chances of missing out on the regular worldly food. Or tempting myself to them by letting them to sit on my shelves. I started preparing my own food. But being a young adult with active social life, soon I find there are tons of situations whereby we are face with temptations. Once I was so determined to kill my taste bud that I stop all social events other that work and boycott social life till my good friend of many years thought it was ridiculous (i think) and came to my condo and dragged me out. By then I’ve already killed and numbed my tastebud to the taste of food and I don’t really bother much how it taste like but what nutrient it contains.

Then in 2009 after seeing changes to my physique I guess it was time to gym again after 9 years away from it. Twas funny. I was so determined on the 1st day that I decide to cycle to the gym. Guess determination was bigger than my strength. I was struggling 1/4 of the journey and by the time I reach the gym 45 minutes later I was breathless. I sat at the stall nearby to rest before I cycle slowly home. At least it was a workout. So being sensible, I took the bus to the gym and did my 1st 15 minutes workout. 3 days a week. after a few weeks i increased the minutes and later increased the days in a week and so forth. It’s been 4 years now since I 1st stepped into the gym again.

I’m still having my oatmeal breakfast everyday without fail. I’m still working out regularly. I still maintain my healthy diet with the benefits of the nutrients as priority. I still don’t care about the taste of the food. Still maintain HIGH FIBER, MODERATE PROTEIN & COMPLEX CARBOHYDRATES, LOW FAT diet.

85% Food 15% Iron

I’ve maintain my physique from beginning of the year till the end of the year for 4 years now. My Health screening results shows healthiest each time I went for a checkup. Most of all I feel AWESOME!

Make HEALTH & FITNESS your LIFESTYLE not a trend to reap the full POTENTIALS!

 

 

 

The Road to Mr Miri 2011

Well, If there is no challenge and barrier to what we do, I guess we will all be bored to death. I guess it’s what makes your achievements more interesting and satisfying when you achieved it. There is no top of the list or bottom as I view it all as just the same. It’s the solution that matters. Well, of course it sometimes stress me out and I start to sulk and blame on everything else why this has to happen to me? why now? But I was also quick to pick up my faith towards God to Whom I believe will bless me in many ways for my faith, perseverance, commitment and patience.

Anyways, like I said, there is no ratings here so don’t misinterpret that the top most is the most or least challenging ya. I’ll go at it alphabetically.

Wednesday is usually my Leg day @ Gym Rakyat Miri

1. THE DIET

Well, I’ll start off with the diet. As everyone know, I’ve been eating clean all these while. Mostly veggies, fruits and nuts. High in Fiber, Protein and low in fat and carbs. And of course very low in sugar and sodium. Usually my intake of the last two are naturally from the food I consume. Rarely do I add it myself.

So shifting from all this sorta food to lots of meat as my protein source and wholly cooked meals, oh did I forget to mentioned that I don’t cook my food? Anyways, I can finish up 6 – 9 trays of eggs. That means 270 eggs per month. Exclusive of the chicken breast. And usually I only stick with my normal Whey or Blended proteins on my normal days but Preparing for the competitions I’ve been using a lot of supplements without cycling them. Mass Gainer, Nitric Oxide, Fat burners, Multi-vitamins… etc.

That’s so far for the controllable diet routine. Then I have the home cooking. I’ve been staying home for 4 months during the beginning phase of my preparation. So needless do I say, I’ve to dine with my family as I love the companionship and the feeling of being with my family. But it’s hard to have them understand my need of a very clean diet. So during the 4 months, I’ve been consuming rice, fried fish, fried chicken, stir-fry veggies.. etc. So how do I take control of my diet and maintain my physique? Well, I can’t control what is being cooked but I sure can control my appetite and portion.  But mom was getting worried watching how little I ate at the dining table. But soon after she is worried bout how much I eat in a day. But Thankfully mom’s very supportive and I really appreciates her.

Anyways, the real challenge I’ve had with my diet is during the night before the 3rd day to my competition. My food preparation source was stripped away but I was lucky enough as one of my friend was going down miri that night so I won’t be relying too much on cooking in the hostel. But I still have to survive the day’s diet. I had half raw (not half boiled) eggs throughout the day with raw tuna. Cold food throughout the day. Weren’t too bad. I’ve had worst but that never stop me from competing.

I guess the obstacle here is shifting from my organic and natural diet to a carnivorous one. lol. Thinking back to the final week when I cut my carbs. The 1st food I crave for was actually my bowl of Oatmeal. o_O”’

Initially I was planning to join the light middle weight at 75kgs

2. THE FAMILY

Well, I’ve never really experience difficulties having to plan my time for workout until I came back in 2009 to live with my family. Adjustment is definitely needed but I’ve to face more than that. Delegation of time and proper time management is needed.

Dad always thought going to the gym is a waste of time and that I’m not being serious with my life. I guess he didn’t know to me health is no joke. Most of the time I’ve to sneak out of the house to go to the gym or slot in some time in between my work to hit the weights. But mostly I’ve to wake up at 4am to workout in my room before I go to work. With my doors lock of course.

Then I’ve to suite my schedule so I can spend more time with them and to help mom with the chores. I really want to help ease her burden. So sometimes I’ll hit the gym early (the time when I was working in KRP Why Gym) around 6am and return home to help mom hang out the laundry. And on Saturdays I would come home to do the laundry and fetch mom out to buy groceries before I go back to work.

Ain’t too bad there, just a little time management skills required.

Then after being adviced by Saiful, I reduce my weight to 67kgs to join Bantam

3. THE FRIENDS

What can I say, sorry but I had to sacrifice my time with you during the 6 months because I’ve to concentrate on working out, watch my diet and work to earn a living. I know it’s not a good excuse but hope you all understand that when I plan to do something, I want to achieve at the best results. I’ll be having more time for you all who are important to me as much as the competition. I have you all for a lifetime but the competition is only due 6 months preparations. Thanks you all for being supportive all these while.

There are times when some would give me words of discouragements because it seems almost impossible for me to achieve but because of that, you help to boost up my fighting will. I was much more hungrier to achieve than ever and so I was more motivated then demotivated. And I appreciates your help.

My 1st month in Seria and I’ve to adapt to the gym, lifestyle and diet in less than a month away from Mr Miri 2011

4. THE PSYCHOLOGY (MENTAL WARFARE)

I think this has the most effect of all. The change in my workout and diet routine was really taxing. Doing more higher and dangerous impact workout (eg: Heavy Deep Squats) and eating food that usually are not in my grocery list. Starting from the beginning of the year, I have had rice everyday during dinner to add on the pounds and increase my carbohydrate intake so I can build thicker muscles. And I’ve not had rice in 3 years. Probably now and then around once every 6 months. I’ve to keep telling myself that Carbs aren’t all that bad. In fact, it’s the truth. Not all carbs are bad. Just try to avoid the simple carbs and take in more complex carbs.

Anyways, I was doing heavier weights, lesser reps and sets and even exercise to accommodate to my heavier workouts so I won’t be burning up too much calories to keep that size growing. And mass building is simply not my kinda of choice as I watch my abs getting blurry, I’ve to keep telling myself, “don’t worry, this is the sizing up period. I’ll just cut back when it’s nearer to the competition” but it ain’t easy for a person who is so proud of his 6 packs. Then joints starts to ache, the whey protein simply isn’t enough for recovery so I got some other recovery supplements and soon going to my room was not the the best sight as I watch tons of supplements sitting at the corner of the room. plus, sometimes, I’ve to tell my parents who are not so keen on supplement intakes that it’s not mine. hahaha. But seriously, I’ve to constantly battle myself mentally as most of the stuff I did was pretty much against my philosophy towards healthy living.

Then there is a time strain to the workout which is pretty much stressful. I’ve always enjoy working out for myself and towards my own goal. Preparing for the competition is like I’m working out for others. Constantly stressing myself if I see myself not improving as fast as I’ve planned. And competing with much stronger and more experienced guys out there, I’ve to really dump in extra effort in each exercise so I can be on par with them. It’s no longer a competition to win myself which I enjoy doing. Constantly forcing myself to break my record and surpass myself. Taking myself to the next step exceeding the limits that bound to my physical body.

all and all, I’m glad that it’s over and I’m my own again. I just love the workout.

The 1st food I crave for after I cut off carbs was Oatmeals

5. THE TIME

Finally, I want to talk about the time. Well, I started at the beginning of the year working for a production house with inconsistent working hours and so I’ve to really play around with my timing. As said earlier, I’ve to wake up really early sometimes especially when I had a wedding shoot. I guess the earliest I’ve woken up to exercise in my room was 3:30am. Then sometimes when I’ve to work overtime, I’ve to hit the gym in between my breaks. Usually my 1 hour dinner break and I’ve to do Ultra Giant sets sewing 5 biceps exercise into 1 + another 5 triceps into 1 and then rush off to work. It’s all about dedication I guess. So when people tell me that they have a hard day at work or is tried from working long hours. Try 16 hrs a day and slotting in 2 – 3 half hour workout in between. Most of my work involve carrying heavy equipments and climbing 3 – 4 story scaffolding installing cables and projectors and its screens. Where I do I get all my strength? I guess only God knows.

Then when I shifted my job to work in a gym in miri just so I can workout more to compete. I’ve odd hours starting work everyday at 2pm and ends at 10pm. I’ve to juggle between helping mom with her chores and working  out in 2 gyms as well as work. Which I won’t elaborate more as I’ve already mentioned earlier.

And towards the final 2nd month I moved to Seria, Brunei to work in a gym. The time was more manageable during the 1st month when I had transport from home to my workplace, the gym. But I’ve to play around a little as I was hitch hiking my colleague’s car and so I didn’t want to interrupt his time. Then 3 weeks before the competition, I’ve lost my means of transport and I’ve to walk 25 minutes to the gym to workout. So usually I’ll start the day early walking to gym and after my workout I’ll walk home to take my shower and walk back to the gym to work. I’ll do another run during my break time and finally walk home on most days. that’s 150 minutes of walking in a day. But that never stops me from working out. I have to wake up 5 am daily just to prepare my meals and then walk to workout.

I’ve definitely gain lots of muscle mass without gaining weight

6. THE BUDGET

I just remembered the most important expect of all which is the budget. I guess this is the most basic worries of every bodybuilder or just about anything. Without the finances nothing can work especially in this era.

well, I started off being unemployed for 8 months after I returned to Miri. Who’s going to hire an actor cum model? Even when I wanted to do freelancing in the event industry, there aren’t many and usually it’s in small scale so I had to kept on writing and sending out my resume until I got a job with a local production house, TV10. Like I said the money is average. Below par if you ask me but just enough for me to cover my expense on the supplements and diet but at a very below par level.

Then I got a job at Kelab Rekreasi Petroliam, Lutong and I don’t even want to elaborate on how low the salary was but I was able to use the gym for free. It’s just that I can’t spend on my diet or supplements and so i guess during the 3 months I was really malnutrition but I kept pumping and trying to budget out what is most important and bearing the pain of slow recovery. There was one time I pulled my left hip trying to pick up a 100lbs barbell off the rack for a bent-over row which I ignores and continued on pumping. And another I pulled my right upper trapzezius while benching extra heavy which I ignores and carried on to finish off my chest routine and went on to work on the shrugs to try to see if I can pull it off.

But thankfully Brunei called and I went down to work in Seria with a better pay. Still going down to Brunei with only B$250 as my budget is a real challenge. So I tried to find the cheapest food high in protein and low in carbohydrates. Sometimes I’ve to eat my spoil bread because I left it too long in the shelves. But I guess I was blessed not to have food poisoning. lol. But the half raw fish fillet got me to puke. Accidental uncooked filled to be precise. And to tell you the truth, never and I repeat NEVER steam those frozen fillet. But as 2nd month arrived I was still very much below the budget which I didn’t mind as I only have 2 weeks to spend on till the competition.

I guess the only challenge we have is ourselves. Whether or not we succeed depends wholly on ourselves. If we STOP PROCRASTINATING and start doing. If we stop giving EXCUSES and start thinking of ways to overcome the obstacle. And finally STOP SAYING “IF” and start making the CHANGE!!