Choco-Banana-Berry Smoothie


This is just one of my random post-workout drink. I usually mix together whatever is available in the kitchen for as long as its healthy and tasty. Feel free to critique this recipe. That would be great!

I used my usual shaker cup to mix all the ingredients together. Also, don’t forget the blender ball to help incorporating everything well. This one is very easy to do. Just put everything into the shaker cup. For the banana, have it mashed really well or it’ll not blend well together and get stuck inside the cup.

You may want to add a piece or two of ice cubes if you fail to chill your milk and yogurt. If you add some, make sure to keep on shaking until the cubes are completely melted. Additionally, if you want to protein in there, add some fresh egg whites. I do not personally like it just because of the risk of acquiring Salmonella.

Recipe:
Chocolate Soymilk
Strawberry Yogurt
Banana
Ice (optional)
Egg white (optional)

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Tuna & Bok Choi

Another simple dish for those who are diet conscious.

Tuna and Bok Choi

Tuna
1. Mix spices (salt, pepper, paprika, sugar, etc) of your choice with olive oil.
2. Brush the mixture on a slice of tuna.
3. Grill or bake until cooked.

Sautéed Bok Choi
1. Cover pan with vegetable oil.
2. Add garlic and onions.
3. Add bok choi.
4. Pour soy sauce, worcestershire and water.
5. Cover and let it cook.
6. Stir seasame oil.
7. Add a pinch of salt and pepper to taste.

I pour some of the bok choi’s sauce on the grilled/baked tuna to make sure that the tastes are well incorporated.

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Chicken Plate + Chest & Bicep Day – 20140503

It’s weekend! There’s no better way to start weekend than having a good breakfast. I had grilled chicken and some greens with soy milk. Just enough to give me energy for pumping some iron.

Grilled Chicken & Veggies

It’s a very simple yet healthy meal. I actually bought a bag of mixed greens at the groceries just to save myself some time from having to thoroughly cleanse and cut. For the chicken, you may opt to cook it yourself or just buy it too. There’s no excuse for not eating healthy (supposedly).

This is how my workout went:

Chest Press: 25lbs each x 12 x 3
21 Barbell Curls: 20lbs x 3
Inclined Chest Press: 35lbs each x 12 x 3 (failed)
Hammer Curls 15lbs x 12 x 3
Bicep Curls Inflight 70lbs each x 12 x 3
Butterfly 70lbs x 12 x 3
Dumbbell Pullover 30lbs x 12 x 3
Suspended Push Ups 12 x 3

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Shoulder & Leg Day – 20140502

Ending the week with some shoulder and leg workouts. These two are my least favorite to work out. I had four workouts for my shoulders and three workouts for my legs. All were done in 12 reps and three sets. One of my leg workouts is the single-legged squats using TRX. I actually wanted to do more leg workouts but the gym was already about to close.

Since it is already late night and I was just few hours away from hitting the sack, I just had sliced apples and oranges with a cup of soy milk for post workout.

Apples Oranges Soy Milk

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Cheating with Cheetos – 20140430

The whole day, I was looking forward for a great workout to cap the night. Apparently, the traffic was horrible and I wasn’t able to make it before the fitness gym closes. I thought of having some night jogging instead. However, I ended up watching Game of Thrones and munching on this:

Cheetos Xxtra Flamin Hot

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Suspension Training 20140425

Today’s training wasn’t really exhausting compared to my previous weight lifting sessions. I went through a full body suspension training. I thought it would be really exhausting but maybe my trainer just did not want to shock my body with hardcore suspension workouts.

The Workout

20140425 Warm-up

As usual, I started by doing 10-minute cardio on elliptical bike to warm-up. The workout was pretty simple. It requires TRX or RIP60. These are the widely known suspension workout gear brands. Each workout was done for a minute followed by thirty seconds or a minute of rest.

If I remember it right, there were at least a couple of workouts per body part.

Post-Workout Meal

I was advised by my trainer to consume more vegetables to flatten my abdomen. With that advice, I munched on some fruits and veggie mix that I bought in a nearby convenient store. I just coupled it with my favorite soya milk drink, Vitamilk.

20140425 Post-Workout Meal

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