WORK!!

AGH! I have been slacking on gym commitment! I start work at 9 am and end really late. I have been trying to hit the gym before work! Which means waking up at 5 and getting ready for the gym to open at 7. It’s crazy but I am aiming for twice a week, at least. Hit only once last week. Heavy bagging is ok as well. But i can’t muster the energy to go all out like before. Food has been fine. Not much junk but not getting the 5 meals in. Need to start weekly cook outs again. Bought a tub of Banana Cream Whey. Delish, but a tad too sweet.

Alcohol :(

Yesterday was messed up, missed gym for a meeting. Food intake was fine. BUT! my clients decided to hit the clubs and i ended up drinking more than i wanted to. I had 2 gin on the rocks, 3 gimlets and a double shot of brandy. i only drink neat or on the rocks to minimise the sugar calories from the mixers but the 1 gimlet was an accident by the waiter and the other 2 were bought for. Was a good night but i had to go off early. Up now with a heartache, bad dream. People from the past…. i think the alcohol is to blame.

Getting STONGER!!!!

WOOOT! upped my squats this week. from 40kg to 42.5. Small? yes. But i am a patient man. Plus my knees are a little fncked, so i am careful when increasing weights. Switched from the incline barbells bench press to incline dumbell bench press. I could not feel the burn on the fixed angle bench, hence switched to the adjustable bench. set it a good angle and pounded the dumbs. 2o a side, good burn…

Missed on a tabata session this morning. Diet has been pretty decent except for today, too little protein and too much alcohol.

Last week was 95% perfect! + Tabata for women.

Was the best week in a long time. Hit the gym 3 times and did Tabata every other day. Sunday was rest. Diet was in check except for one dinner eaten out, but i took the healthiest thing on the menu. Grilled Dory. with a couple of wedges. And Sunday was an all vegetarian day so had no real protein other then tofu and whey. Other then that it’s going great. Batch cooking is the best!

Some readers are very unclear on what Tabata is. And since the question was posted by a lady here is a good example of a Tabata workout. Start with lighter weights then what the lady in the vid is using and work your way up. YouTube search for Tabata and you will get a lot of samples.

Baked Chicken Breast Stuffed with Spinach and Cottage Cheese.

6 servings

Ingredients:

6 Chicken Breasts (large)

For Stuffing:

A big bunch of spinach

Cottage Cheese

1 Egg

1 Clove Garlic chopped

Black Pepper

Salt

Olive Oil

Balsamic Vinegar

Coating:

Italian Dressing

A1 steak sauce

Dijonnaise Mustard

Cider Vinegar

2 Tbsp each

Method:

Take breast and lay a piece of cling wrap or plastic over. Use a meat mallet or a rolling pin to flatten it. Try to get an even thickness.

Sauté spinach in olive oil, garlic, salt, black pepper and balsamic vinegar. It will cook down to very little. Let it cool.

Transfer to a pan and add in cottage cheese and egg and mix it well.

Take about 3 Tbsp of the mixture and put it on the flattened meat.

Roll the meat up and secure top and sides with toothpicks (soak them in water before hand)

Coat baking tray with Spray on Olive oil. If you don’t have this any oil will do. Just spread a good amount around.

Transfer chicken to coated tray.

Mix coating ingredients and spread over chicken.

Pop in the pre heated oven for 20 mins on 200 degrees Celsius.

Post Notes:

I made my recipe as healthy as possible. You can substitute the cottage cheese for feta or shredded parmesan to make it tastier.

If you have time marinade the chicken to give it more flavoring. Marinade with olive oil , garlic and anything acidic (lemon juice/cider vinegar/yoghurt). Oil gives it moisture and the acidic bit tenderizes it. Marinade AFTER flattening.

Good week!

Ok so this week has been a good week.

Monday – Skipped Gym to rest from Fridays leg workout. But did Prisoner Squats to let the blood flow to the muscles.

Tuesday – Did HIIT uphills in Bishan Park. 8 rounds.

Wednesday – Gym usual routine.

Thursday – Tabtata on bag

Friday – Gym usual routine. *

Sat – Resting but going for a jog later.

Diet has been good too. But realised something. The meals which called for one chicken breast means one chicken breast as in one side of the breasts. My butcher gives me both breasts as on piece and i have been eating 2 breasts instead of one. LOL what an idiot.

*Started with legs and chest and did an awesome job. Upped weights for squats too. Then when it was time to hit my back  with T-rows, i felt like stopping. I was not tired just felt like stopping. And started coming up with excuses. Then i remembered this speech by Will Smith on running and the voice in your head that tells u to stop and give up. That speech ran through my mind and i felt that pump flow back into my brain and loaded the T-rack with more weights then usual and proceeded to pound my back and shoulders and biceps. Its a good feeling!

tired.

agh! apparently there are ppl who read this blog and asked me why i stopped. i did not stop i just have been inconsistent for a while. Been having alot of stuff to do.  i am trying to hit the weights as often as i can. Thanks for the support

Workout:

Squats

Incline bench

T bar row

All done at – 8,10,12,14,14 drop sets

30 to 45 secs rest between sets

2 to 4 min rest between exercises.

could not do the rest. too damn tired.

Meal Plan:

Meal 1 – 5 egg whites +3 tbsp rolled oats

Meal 2 – 1 scoop whey ( pre workout) + 2 scoops ( post )

Meal 3 – brown rice and roasted chicken thigh.

Meal 4 – 1 scoop whey

Meal 5 –

Meal 6 –

Back to the gym! woot.

Returned to the gym after a looooonng time. Feels good touching the cold iron bars and weight plates.Started wih super light weights to get my body used to the training. Cant start big! Work Smart and then hard.

Workout:

Squats

Incline bench

T bar row

Military Press

Overhead tri press

Barbell curls

All done at – 8,10,12,14,14 drop sets

30 to 45 secs rest between sets

2 to 4 min rest between exercises.

Meal Plan:

Meal 1 – 5 egg whites +3 tbsp rolled oats

Meal 2 – 1 scoop whey ( pre workout) + 2 scoops ( post )

Meal 3 – brown rice and chicken breast sauted with some green curry paste.

Meal 4 – 1 scoop whey

Meal 5 – 1 chicken breast – the patty from a Zinger

Meal 6 – 1 spoon cottage cheese.

back!

Back after a long break! Hectic past week. Was in KL for 4 days for a PORTFOLIO NIGHT thingie. Went great. Much needed reset of the brain. Diet was a little off during the trip but is back to normal now.Am trying to update as often as possible but post graduation and pre employment commitments have been a bitch. Resumes to portfolios. . .

Workout:

Tabata on punching bag. link

Meal Plan:

Meal 1 – 5 egg whites + 1 yolk scrambled and 3 tbsp rolled oats

Meal 2 – 1 scoop whey

Meal 3 –

Meal 4 – 1 scoop whey

Meal 5 –

Meal 6 –

Really busy.

Diet has been fine so far though had a few fall backs with some cookies today. Gym is on halt as i have a lot of things going on. my fault cos i have bad time management. Hoping to go tomm no matter what. WIll get back to posting routines asap. Am building a portfolio site not so a lot of brain damage.