I have been slacking off with my diets. I haven't eaten flax seeds in a while, and I have been going out more with friends to enjoy real food. What I realized is that even though I have been cheating a lot on my diet, I'm not really getting fat. Due to my metabolism, I can cheat more often than others.
I can tell you that I am now 155-156 lbs. I do look a little bit more chunky than the picture I posted about a month ago. I can still see my abs but without much definition. I will post an update of a picture of me soon.
Saturday, May 31, 2008
Monday, May 5, 2008
One Week Break
I'm taking one week off from working out. You might wonder why. Sometimes in life, you just need to take one step back to take two steps forward. I believe I am overtrained because I haven't taken a week off weightlifting since I started working out in August of 2007! I don't see any strength increase meaning I lift the same weights just about everytime I go in the gym for the past 2 months.
Just because I'm taking one week off from working out doesn't mean I stop caring about my diet. My diet will still be consistent. I got asked a lot about my current diet and here it is:
This is how my current diet looks like on an exercise day (notice I said exercise, it can be weightlifting, playing sports, etc.)
(I don't go by calories, I go by servings. The servings should be in the back of the food packaging)
6 servings of oatmeal (usually 4 in the morning and 2 later in the day)
2 cups of fat-free milk (right after exercising; if on a non-exercise day, I drink it with my morning oatmeals)
3 fruits throughout the day
1 fish oil pill
1 multivitamin tablet
1/3 can of tuna (I'm concerned about mercury poisoning so I don't eat the whole can everyday)
2 slices of whole wheat bread
4 servings of brown rice
1 chicken breast (usually eaten 6-7 hours before I sleep)
5 medium sized eggs cooked in 1 tablespoon of olive oil (4 egg whites and one is whole egg usually eaten 3-4 hours before I sleep)
2 servings of any vegetables (usually eaten with the chicken and 4 servings of brown rice)
3 servings of unsalted or lightly salted nuts of any kind
2 servings of flax seeds (these are also food for birds and they are extremely healthy but nasty)
a lot of water
2 servings of whey protein powder (one about half an hour before working out and one right after working out)
2 servings of casein protein powder (one during school, work, or right before going out with friends, etc. and one always right before I sleep)
This took me from 152 lbs to 154 at the moment. I will still stick to it for atleast 2 more weeks. If I stop seeing weight gain, that's when I add something to it like oatmeals, whole wheat bread, etc. Eat a diet according to your weight! If you are 200 lbs, you are not going to see weight gain by following my diet but perhaps lose weight. If you are 120 lbs, you will gain too much fat. The key to gaining muscles or losing fat is to be consistent with your diet and gradually increase or decrease certain amount of food.
Just because I'm taking one week off from working out doesn't mean I stop caring about my diet. My diet will still be consistent. I got asked a lot about my current diet and here it is:
This is how my current diet looks like on an exercise day (notice I said exercise, it can be weightlifting, playing sports, etc.)
(I don't go by calories, I go by servings. The servings should be in the back of the food packaging)
6 servings of oatmeal (usually 4 in the morning and 2 later in the day)
2 cups of fat-free milk (right after exercising; if on a non-exercise day, I drink it with my morning oatmeals)
3 fruits throughout the day
1 fish oil pill
1 multivitamin tablet
1/3 can of tuna (I'm concerned about mercury poisoning so I don't eat the whole can everyday)
2 slices of whole wheat bread
4 servings of brown rice
1 chicken breast (usually eaten 6-7 hours before I sleep)
5 medium sized eggs cooked in 1 tablespoon of olive oil (4 egg whites and one is whole egg usually eaten 3-4 hours before I sleep)
2 servings of any vegetables (usually eaten with the chicken and 4 servings of brown rice)
3 servings of unsalted or lightly salted nuts of any kind
2 servings of flax seeds (these are also food for birds and they are extremely healthy but nasty)
a lot of water
2 servings of whey protein powder (one about half an hour before working out and one right after working out)
2 servings of casein protein powder (one during school, work, or right before going out with friends, etc. and one always right before I sleep)
This took me from 152 lbs to 154 at the moment. I will still stick to it for atleast 2 more weeks. If I stop seeing weight gain, that's when I add something to it like oatmeals, whole wheat bread, etc. Eat a diet according to your weight! If you are 200 lbs, you are not going to see weight gain by following my diet but perhaps lose weight. If you are 120 lbs, you will gain too much fat. The key to gaining muscles or losing fat is to be consistent with your diet and gradually increase or decrease certain amount of food.
Thursday, May 1, 2008
Consistent Meals
I am quite aware that my meals are very boring because it is the same thing everyday and everytime. I do believe that being consistent is the best way to judge whether you are gaining muscles or just gaining fat, and vice versa for losing weight. When I get stuck on the scale for about 2 weeks, I will start to increase my calories by about 300. The increase in calories usually come from whole grains such as oatmeal and brown rice.
I try to stay consistent all the time, but I do have to be realistic sometimes when I hang out with friends so I end up pigging out once in a blue moon. You have to enjoy a great meal every now and then so you won't go insane.
I get a few e-mails asking me what supplements do I take. The only supplements I take are fish oil, multivitamin tablet, and protein powder. I strongly believe that the best supplements out there are food and water. Most of the time you're not seeing muscle gains is because of your diet. Honestly, stop taking millions of dollars worth of "muscle building guaranteed" supplements, and focus more on what needs to be done for your diet.
I try to stay consistent all the time, but I do have to be realistic sometimes when I hang out with friends so I end up pigging out once in a blue moon. You have to enjoy a great meal every now and then so you won't go insane.
I get a few e-mails asking me what supplements do I take. The only supplements I take are fish oil, multivitamin tablet, and protein powder. I strongly believe that the best supplements out there are food and water. Most of the time you're not seeing muscle gains is because of your diet. Honestly, stop taking millions of dollars worth of "muscle building guaranteed" supplements, and focus more on what needs to be done for your diet.
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