Current Motivation

I'm truly motivated by this article from Simply Shredded. http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html Pham's 9 years of training hard and clean dieting. The level of leanless and muscle mass looks great and natural to me. I thought his transformation was pretty impressive so I figured I'd share it. Anyway,  Feb 1st(wednesday) will be my fresh start from my rest week. School has started so now it's time to balance school, work, gym, girlfriend, Kayden, and family. Here's some random pictures.

I'm truly in LOVE with my girlfriend's omelette's. Made with egg whites, 2 slices turkey bacon, loads of mushroom, chives, 2 slices swiss cheese, and half an avacado. It was so DELISH! :)

Over the weekened I had a roadster night out with my buddies Lyndon(white s2k) and Nick(silver s2k). My miata was forever alone. lol

Yes, back to the slammed life. Can't believe I missed it. I used to drive a slammed celica, then I sold it to get a miata. Missed living the lowlife so I got coils for it. 

P.S. I wanna try this...

The "Take Alongs"

So on days where I go out or whenever I have work, I prep meals a day or two before and it looks something like the picutre above. Basically just eating clean and saving money. I have a Disneyland Annual Pass which I love using and abusing. In other words, I go to Disneyland a lot with the girlfriend now but the food there is just too expensive. For the price of a turkey leg, I could be using that money for mutiple meals such as what you see up top. Anyway point of this post is simply to say that eating clean can also help you save money. And prepping meals can help you save time. Anyway I'm currently on my rest week until next wednesday, February 1st. My current goals as of now is to get as lean as I can. Then afterwards I plan on BULKING cLEAN and properly. I really don't wanna pack on lots of fat but I would love to gain strength and size while retaining definition and ab visibilty.

ZZZleep well, Eat cLEAN, and train HARD!

The Fat Loss Diet

Hey everyone, just thought I'd post a visual of my diet. Basically these are the sorta meals I have throughtout the day for my fat loss goals just to give you a better idea. Here it goes.

Immediately after waking and brushing my teeth. 1 Scoop of Whey Protein to get the body into an anabolic state. Peanut Butter for healthy fats and protein. A slice of bread for fiber, healthy goods, and fuel.

4-6oz of water, funnel for the protein powder, then shake it up.

Immediately after this waking call is done, I take a multi-vitamin.

About 30-40 minutes later, Three Omega-3 eggs for it's health benefits and protein. Health benefits can be found here http://www.livestrong.com/article/46374-health-benefits-omega-eggs/ 

Then about an hour later, oatmeal for pre-workout fuel.(40 minutes pre-workout to be exact)

Also took green tea extract pre-workout for increase metabolism(moar fat burn!) and caffiene in it for workout focus. Just got back on green tea extract today actually. Man I love the focus I get from it. My body doesn't really ever get caffiene.

Then Post-workout I had a protein+carbohydrate shake. Protein for obvious reasons and carbo-gain to replenish lost glycogen. Shake consists of 12oz of water, one scoop carbo-gain, and two scoops of whey powder.

35-40 minutes later, post-workout meal! 4oz chicken and 4oz sweet potato!

2 hours after that, 4 oz chicken, some broccoli and cauliflower.

2.5 hours after that, I have my next meal at work. 6oz of chicken this time and moar brocolli!

After work I Immediately head to my girlfriend's house for 7oz of chicken breast and a bit of random strawberries(strawberries not shown).

And as I'm about to sleep soon, I'll be having my delicious cookies and cream. 8oz of water and 1 scoop of Casein for feeding my muscles protein as I sleep.

This pretty much sums up what my daily meals look like! Also, had my bodyfat checked with my buddy Tuan Vu today at bella terra 24 before hitting chest. Today skin caliper said I was 8%, and Omron Electronic Body Fat Analyzer says I'm 8.9%. I'm at 5'5" 146lbs as of today. I was 21% when I had it checked a few months back with my buddy Anthony Tran. That means I dropped 12-13% body fat since then. Woo progress!

And a quick look at today's chest session:

Flat Bar Bench Press

Set 1: 195x6

Set 2: 195x4

Set 3: 190x4, dropset 135x6

Incline DB press

Set 1-3: 70x4

Seated Chest Flies

Don't remember. But it was a fantastic contraction.

First chest day of 2012

Trying to get my strength back to where I was before my gym pass expired. This is my 3rd week back in the gym since I've renewed my pass. Increased from last week but still not where I was before. :( Didn't feel as focused today as usual, not sure why. But still had a good pump.

Warm up:

Push ups - 15 reps

Pull-ups - 10 reps

Flat barbell press - 115lbs x 10, then 135lbs x 10

Barbell Bench Press:

Set 1: 205 x 4

Set 2: 205 x 2, dropset -> 155lbs x 6

Set 3: 185lbs x 4

Incline DB Press:

Set 1: 70 x 6

Set 2: 70 x 6

Set 3: 60 x 6-8? don't remember..

Cable Flies:

3 sets with both ends at number 20

Incline: 15 reps

Parallel: 10 reps

Decline: 10 reps with rest pause technique from rep 8 to 10.

NOTES TO SELF:

Warm-up more thoroughly and don't rush warm-ups.


*Scrolled down and saw my strength for chest on October 1st.
"Barbell Bench Press - 205lbs 3x4
Incline DB press - 70lbs x 6, 80lbs 2x6
Machine chest flies - 180lbs x 6, 190lbs 2x6
Half tabata set of push-ups
quick cardio - tabata set of jump rope"

Happy New Years Everyone!

Thanks for all the facebook messages and positive feedback about my progress. Instead of constantly repeating my diet to you guys individually I'll post it up here. I don't remember much of what my meals were like before, but it ended up looking like this.

THE DIET

Meal one:

Protein shake first thing upon waking

Meal two:

30-40 minutes after protein shake, 5 omega-3 eggs and oatmeal

Meal three:

Pre-workout meal - Oatmeal or 4-6oz chicken breast with brown rice

Meal four:

Immediately post-workout - Whey Protein Isolate mixed with Carbo-gainer

Meal five:

30-40 minutes after post shake - 4-6oz Chicken Breast & vegetables

Meal six:

4-6oz Chicken Breast & vegetables

Meal seven:

4-6oz Chicken Breast & vegetables

Meal eight:

Before sleeping, Casein Protein Shake.

*Fruits go in between meals randomly as snacks. I like to eat apples, bananas, oranges, and grape for fruits.

THE TRAINING

This becomes hard to explain, so I'll post a link here for you guys to see it. I followed the Max-OT(overload training) method (http://www.simplyshredded.com/the-max-ot-workout-a-full-and-in-depth-review.html). Basically lifting heavy and intense. I keep my weight training sessions VERY short at 40 minutes max. I always kept the rep ranges primarily at 4-6 having the final rep be failure due to the choice of a heavy weight. The first of cardio I was doing 10 minute sessions, 2nd week 15, 3rd week 20, basically increasing 5 minutes each week keeping the same pace. This worked well for me and has given me the results you see today. My strength actually increased from the MAX-OT program even though I was LOSING weight and CUTTING carbs. Which was strange, but I loved it. :) Any questions just feel free to ask me here or on Facebook. https://www.facebook.com/neildang Thank you.