The Progress

It has been around one month and two weeks since I started to workout regularly. By regularly I mean three to five times a week. I also cut my intake of carbs especially on non-workout days. Plus, I have been drinking lots of soy milk.

My workout is combination of weightlifting and suspension training. I barely do cardio. The most would be 10 minutes on elliptical machine before I lift. But I don’t do it every time.

At this point, there is a noticeable changed in my body. I definitely shredded some amount of body fats. My abs is starting to flatten and my legs are starting to shrink. My arms and chest started to be in shape too but it still depletes so fast before I can work them out again. How do I resolve this?

People I met affirmed how leaner I got. I lost 3lbs but I don’t think that it could be a good metric since I am also trying to gain muscle mass at the same time.

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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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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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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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