Article Archives - Page 6 of 7 -

New stack to get lean and shredded.

4 September, 2013

by heechai with 2 Comments Article Supplement

Been training for a few years now but i have yet to get to the standard of those shredded fitness model. I always thought that training was the most important part to getting shredded, until now. Supplementing and dieting has help me a lot in my physique these few months.

shredded, 6 pax, abs, heechai, lean — leaner

But my physique is still far from what i want to achieved.

I have been wanting to get as shredded as f**** like some fitness model I have been following. To just name a few they are lazar angelov, rob riches and Greg plitt.

lazar angelov, heechai.com — lazar angelov

To achieve that first I need to try to be as close to what they are taking or eating as possible. So I have decided to take this stack as our NutriMan contestant are getting so shredded with this stack.

Other than bcaa, glutamine, multi vitamins, fish oil, vitamin e, ALA and beta alanine ( i will talk about these supplements in another post )and now I got myself a fat burner – musclepharm – shred matrix, a Pre training musclepharm assault and a protein shake – musclepharm combat powder for recovery.

This will be what I am gonna take for this month to get shredded and to build more lean muscle as well.

combat, assault, shred matrix — Combat, Assault, Shred matrix

Morning before breakfast 6am
1 serving of shred matrix
1 serving combat powder

Before lunch 1pm
1 serving shred matrix

Pre training 530pm/ no training no assault needed.
1 serving assault

Post training 730pm/ no training combat 1 serving can be taken before bed.
1 serving combat powder

Nutrifirst is currently having a event now, it’s called NutriMan by NutriFirst, and all the contestant are getting shredded with this stack. Can’t wait to get shredded with this stack too and there is a promotion price as well.

Get it here!

Burn more fats and stay leaner!

1 September, 2013

by heechai with One Comment Article Workout Tips

Heard of this – its not what you eat but the time you eat?

It’s all about how to let your body use more fats as energy to burn out those stubborn fats in your body! Now i am going to unveil to you how it is done!

So here is a simple story by me on how to burn more fats.

For example, you are going out shopping today, the item you are buying is $50 and your wallet only got $25, so naturally you will go to the bank and withdraw another $25 to purchase that item right? So if you are eating food before your workout, even worst high carbohydrate food! Your Wallet will be full! Minimum withdrawal from the bank (stored energy (fats)). Which is not what we want to achieve.

Your body will start leaning out on the arms and followed by your legs then your body, how gauge if the diet is workout is by the vascularity of my arms. This is something i read from the book, your body fats is stored in a way that you must be able to escape from danger if needed. So if thinking logically, the best place to store your fats will be the center. So arms, legs then tummy.

quad, legs, heechai, veins — quads with veins

veins, forearms, heechai, — veins of my forearms

To Optimize fat burn, here is my routine.

5am – consume 5gram BCAA 2.5 gram glutamine

515am – workout

615am – consume 5 gram BCAA 2.5g glutamine

10am – first meal
I always like to give my body a few hours buffer after workout to optimize fat lost, after workout your body is looking for energy to burn. But there is also a lot of other saying that immediately post workout you must consume protein and other stuff as it is the anabolic window. You just got to try everything and see what produce the best result for you.
Always keep an open mind and make some gains!

I normally get my information by reading books like Primal Blue print, website like leangains and Optimum Nutrition Sponsored Melissa Sarah Wee.

CSC Run By the Bay 2013!

26 August, 2013

by heechai with 3 Comments Article Events

I would like to thank NutriFirst for sponsoring the CSC Run By the Bay. Special help from Doris and Yang from CSC for getting me the tag to run. Fresh air and great running group during the race made this a truly enjoyable one.

Met some great running – a lady who tried her best to follow up despite her gasping for air.

A 60 years old man who is running at a good pace

a petite young lady who i gave up chasing after the 12km mark! She was really quick; she can still have time to do a selfie while running.

Lastly there is this ang mo lady who I met during the last 2km, she told me she would catch up and over take me and she really did catch up in the end and we finished the race together.

Strong is no longer a word that only man can use.

NutriFirst Sponsoring CSC Run by the bay!

Free shaker bottle from NutriFirst for every csc club sign up!

Free soleus GPS watch with every sign up!

Me for the friendly Doris from CSC!

spotted this new tape, one of the booth at the CSC run.

Gasp, val tape, vibram — Tape on with my Gasp and Vibram 🙂

Quality is not so bad, slightly stickier than RockTape so when you are trying to peel it off it hurts alitte more. Price is much cheaper but limited design. ($20 a roll)

pre workout — Amino energy and optimum pre

Free Amino Energy and Optimum Pre Samples give away! gotta try them for my workout!

trainer, california singapore — California Trainer

Poly Friend who is now a trainer at California Singapore. Ask him for Personal Training at Zoron Koh

Immediately after the race there is ice cold 100 plus and banana together with the medal given to you. No queue any way regardless is taking your bag. There is a red bull and milo station there as well. (free milo and red bull) Overall it is worth the trip and i would love to go again!

Despite having a bad ache on my legs due to legs training on a Thursday i am still able to clock a decent timing. Most probably it is due to the highly motivated group of runner who is around and my HIIT training! Next up will be aiming for my 42km standard chartered run! More Hiit to come!

Gymm boxx XL Bishan CC Review

17 August, 2013

by heechai with 10 Comments Article Gym Drop In

Gymm boxx Address at 51 Bishan St 13 #04-01/02, Bishan CC, Singapore (579799)

Operating Hours: Weekdays 8am – 10pm, Weekends & PH 8am – 8pm

Per Entry rate for 21 years old and above is $5. Below 21 years old is $4 per entry.

The locker require you to pay $0.40 to use, a lot of people just place their item into the locker without paying (no lock) which is not very safe in my opinion. So i did paid for it!

Next is the gym does not provide towel! So please remember to bring your own towel!

This is the first half of the gym! Best part about this gym, 4 sets of dumbbells rack! Lots of Benches!

Traps bar gymm boxx xxl bishan — Traps Bar!

Here we see a rare bar! Good for doing shrugs and deadlift!

Maximum weight for dumbbell is 50kg!

leg press, gymm boxx xxl bishan — gymm boxx xxl bishan

Leg presses and smith machine, one set each!

3 Power Rack!!

1 incline bench!

1 decline bench!

1 flat bench!

They have the rear delts flyes machine and the seated calf raises as well!

Gymm Boxx XXL in my opinion is a great gym to go to! Located at Bishan CC which is 5min away from the Bishan MRT station. Memebership fee is $165 for 3 months with a one time membership fee of $30! Price is still quite reasonable but, towel and locker is the main issue. In my opinion it is a gym with fantastic equipment but if you want quality service it will be better to pay the extra $30 to join True Fitness/California/Fitness First. Crowd here is also younger, ranging from 16 to 24.

Thanks for reading, for more information do check out Gymm Boxx website here.

Want to know more about other gym that i went? Click here

Are you a Skinny Fat?

11 August, 2013

by heechai with 6 Comments Article Workout Tips

http://www.acalltoaction.net/eat-to-gain-muscle-part-2-bulking-for-the-skinny-fat/

Although Singapore is not one of the country with the highest amount of obesity from the chart I have gotten.

http://www.infoplease.com/world/statistics/obesity.html

but if you looked around you. You will be able to find a lot of skinny fats around. Like the picture above (skinny arms and legs with a big tummy and some may have man boobs.)

Why is this happening? What causes us to stall so much fat at our tummy area?

Due to our lifestyle right now, we hardly used up all the energy in our body and at the same time we load in a lot of energy. Fats are stored energy, but how come we are not using them?

Our body actually forgets how to tap fats as energy because of our new eating habit. High Carbohydrates diet. Your rice (yes brown rice included), bread, noodle, pasta, fries, cereals and sugary drink (processed fruit juice is also included)

I thought Pasta, Bread, Brown rice , cereal with milk and Packed fruit juice is healthy!

Carbohydrates if not use by the body will be stored as fats so you will be able to use the energy later. What happens now in our lifestyle is that we are having too much carbohydrate. A typical breakfast will be bread, lunch will normally have rice and dinner we may take in pizza or pasta. Even if we workout that day, the body will choose to use up the carbohydrate (glucose) in our body first (example : will you use the money in your wallet first or the money in your bank)

So how can we use fats as energy?

1. Do fasted (no food) workout in the morning!

a. When you just woke up and your blood glucose in the body has been depleted! In this way your body will try to use more fats as energy as there are no more glucose left!

2. Consume low carbohydrates meals! Best if you only consume your carbohydrates meal after an intense workout!

So what kind of carbohydrates should we choose? Why are grains not good?

Let me introduce you to our Glycemic Index scale. It is use to track the blood glucose level in the body after consuming carbohydrate.

**A surge in blood glucose in the body will cause the insulin (insulin is like a police, glucose is like thief. Insulin job is to put the glucose to Jail) will be call upon to store them as fats.

http://www.glycemicindex.com/index.php

The higher the GI number (row 1) the more blood glucose there is.

Don’t agree or like what i just said? Prove me wrong!

Take measurement of your
1. Weight
2. Body fat percentage (can be taken at the gym)
3. *Best if you can have measurement of your arms, chest, waist, hips and thigh.
Do fasted workout in the morning. 3 times a week (Monday, Wednesday and Friday) – Any kind of workout for 45min every morning!
Change your eating habit. (Example below)
1. Breakfast – (4-5 eggs (with 2 yolks)) plus apple
2. Lunch – Chicken Chop (sides Veggie)
3. Dinner – Grilled Fish (sides veggie and potato)
Follow for 30 days!
Drop me an email so I can keep you motivated, answer your question and complete the 30 days together! heechaiong@gmail.com – subject : 30 day challenge!

Some other Important Facts

** High carbohydrates (e.g. ice cream) spike blood glucose which in turn raises your “Serotonin” happy feeling for a while and the body sends out a large amount of insulin as the sudden rush of sugar causes the body to go into emergency. Then you will have a dip in blood sugar and your body feels that it is out of energy, you feel tired and restless because your blood glucose level is low and natural reaction when you feel that you are out of energy you will go for second round of food!

**How diabetes happens?

If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/

**So if you spike your insulin everyday slowly it will get less sensitive and need to produce more insulin to bring down the glucose in your blood stream. Eventually the system breaks down and you are unable to clear the glucose and you get your diabetes.

MusclePharm News – Arnold Schwarzenegger Series

7 August, 2013

by heechai with No Comment Article Supplement

Latest news update from MusclePharm! They are working together with Arnold, the legend in bodybuilding to come out with a new series of products!

THE ARNOLD SERIES

These products will be mainly targeting the 4 fitness pillars, “performance, power, & strength, nutrient support and recovery”.

Here are the 8 items they created – For full article.

Iron Cre3 – a creatine product.
Iron Cuts – a fat burner said to ” support healthy estrogen balance and cortisol levels.”
Iron Dream – a sleep aid.
Iron Pack – a multivitamin product that includes liver.
Iron Pump – a creatine free formula based on the nitric oxide boosting action of arginine nitrate,
Iron Whey – a 100% whey protein product.
Iron Mass – a mixed protein, fats and carbohydrate formula.

My View

Arnold has always been someone I look up to, I read his book, watch his video. Learn from how he trains in the video. This is seriously is going be he next big thing!

Arnold who is the most respected figure in bodybuilding put his name on the line, together with MusclePharm the athlete company who promises science and banned free substance on their entire product. This seems like the best combination to shock the whole supplement industry!

Other Mr Olympia who came out with their own series

Ronnie Coleman Series

Jay Cutler Series

So which is your favorite?

Thanks for reading!

Read my previous post on MusclePharm Assault #gamechanger

RockTape Workshop at TMP Novena.

6 August, 2013

by heechai with One Comment Article Workout Tips

I want to start the post by asking you to watch this video on how a normal tape can affect the movement of a cat. Animal cant lie if something affects them. – shared by www.rocktape.com.sg

What is Rocktape?

Rocktape is a natural-hybrid product and consists of 97% cotton, 3% nylon and uses no drugs. The adhesive is a hypo-allergenic acrylic based adhesive and contains no latex. When we manufacture Rocktape, we introduce a bias into the weave of the fabric so it stretches in one direction and not the other.

www.rocktape.com.sg

How it works? How can it help?

Rocktapes creates what we call a bio-mechanical lifting mechanism which lifts the skin away from the soft tissue. This allows blood to move into an injured area which accelerates healing and recovery. Rocktape is also great for correcting tracking issues in knees, shoulders or elbows. It can also be used to correct posture problems including those associated with pregnancy.

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, kinesiology

www.rocktape.com.sg

Why RockTape?

Rocktape gives a 180% elongation ( which means a 10 cm tape can be stretch to 18cm)

Tighter weave compared to other tapes

Longer lasting adhesive (personally I tried it on for 2 days and it still sticks nicely)

Method of taping which I learn from the course! (sharing for free!)

1. Muscle Injury/ Strain

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg

hands on!

taping!


taping the quads

every one paying attention!


my quads

a. First we must understand that if the muscle injury/strains/tear is too much rocktape will not work.

b. Applying the tape will helps to facilitate painfree movement, reduce swelling/bruising and help to sense body position if we are in a bad body posture.

c. 3 steps to tape!

i. Stretch the body part

ii. Stabilization tape (stretch tape 50%)

iii. Decompression tape (stretch tape 80%)

2. Swelling Reduction Taping

for more blood flow!

a. Good for Grade 3 muscle tear *application of rocktape on after 48 hours of RICE therapy (rest, ice, compression, elevate)

3. Body sense and Postural Control Taping


being tape by the doctor

a. Helps to place the body back into the right posture. The tape basically act as a reminder when you over stretch your muscle and you have to use your own muscle strength to pull back to the right position.

4. Power Taping

Power taping

a. Helps with varies kind of sports to improve the power output, didn’t get to touch on this topic much this time round as they have a separate course for that! Would love to join that! www.rocktape.com.sg

Photo during the event!

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, book, tape

free book and tape

Of course there are more usage for Rocktape like how to help with “shin splints” and “plantar fasciitis” attend their course to learn more!

For those who are interested to join the course you can always go to www.rocktape.com.sg or contact Arvin at 91903505.
For $250 you will get a Book, 1* rocktape 5cm * 5meter and you will be getting a certificate from rcoktape sg as well! Most importantly is the sports knowledge that you get! It is totally worth it i would highly recommend you to try!

Thanks Dr Darek Lam

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, rocktape, dr darek lam

Thanks Rocktape Sg

ROCKTAPE SG

Thanks for reading!

Read my other post on True Fitness Ang Mo Kio Opening!

True Fitness Ang Mo Kio Opening Trial.

5 August, 2013

by heechai with No Comment Article Gym Drop In

Was invited by Alex Javier to join him at the opening of True Fitness ang mo kio at Djitsun Mall.

True Fitness is located at the 4th floor of the Djitsun Mall in Ang Mo Kio. Location is pretty accessible with good dining location nearby(e.g. astons).

heechai, fitness, blogger, directory, djitsun, truefitness

The ambience of the place is very soothing, music playing will be more of a soft pop. With blue lighting with makes the place a really comfortable place to train.

As you can see here the gym free weights area is not very big. Only 4 benches. As compare to their cardio area which takes up a lot of space.

bench, dumbbells, fitness, blogger, heechai

1 incline , 1 flat bench , 1 decline leg press. That’s all for the free weights area.

A better view of the free weights area.

Heaviest dumbbell there is 32kg.

hammer strength, bench, dumbbells, fitness, blogger, heechai

Best part about the gym will be these hammer strength machine. 2 chest 2 back. Right at the end there is this pec deck flyes machine for your rear delts and chest flyes (*rare machine).

Cables, lats pull down, seated cable row, squat rack, smith machine, fitness, blogger, heechai

Cable areas 2 lats pull down and 2 seated row. 2 smith machine and 1 squat rack.

The gym focuses more on cardios, machines and stretching. Excellent for those couple or young office ladies or men who is looking for a place to mingle and train.

Check it out if you are free! They give free 1 week trial pass! Just walk in and check it out with their friendly staff 🙂

Read my Review on MusclePharm Assault New Formula!

MusclePharm Assault New Formula #Gamechanger

3 August, 2013

by heechai with No Comment Article Supplement

I just ordered this awesome pre-workout online.
Cant wait to get my hands on it!

Check out this post for my review on this #gamechanger

Finally MusclePharm Assault has arrived

Product Packaging

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout

The main difference in this new version is their Athlete Performance Blend – ArgiNitrate, Bcaa Nitrate, CreNitrate which is said to be more effective. Nitrate dilates the blood vessels so it will enhance and blood flow and helps with the distribution of the nutrients.

Next is their Purenergy –

Some information about purenergy

A sustained energy boost*
A reduction in the amount of caffeine needed in a formulation to produce tangible results*
The creation of a more moderated and gradual finish, preventing the “crash” experienced with caffeine products*
The optimization of natural appetite-suppressant properties*
Additional functional health benefits found in pTeroPure pterostilbene*
made up of 43% Caffeine and 57% pTeroPure

As you can see the chart i have gotten from ChromaDex shows a big difference between caffeine(bottom bar) and purenergy(top bar). As you can see caffeine started off with a higher amount of concentration but after the first hour the caffeine dips rapidly but purenergy is still on the rise. Purenergy peaks at the 2nd hour and starts to drop graudually.


inside assault

MusclePharm do it differently from other competitors, as you can see here they even added in the pillow pak to abouse humidity and odor. Awesome!


quality of the powder

Drinking the Assault – Taste.

Great mixability, i prefer the taste of this version of Assault compared to the previous version.

In my opinion i can feel that the effect of this preworkout kicks in faster than the usual one that i took.

It doesn’t gives me the sudden spike in energy, i can feel focus thru out my workout.

Minimum crash afterworkout as well, but some how i feel that it suppresses my appetite as i feel full after a meal (which dont normally happen).

Took the product about 6 hours before bed time and i have no problem sleeping.

Overall i think that this is a new breakthrough for preworkout in the industry and it is worth a try.

Thanks for reading!

Check out my previous post review on MusclePharm T-Shirt

musclepharm tee shirt singapore nutrifirst, singapore fitness blogger

MusclePharm T-Shirt Review

2 August, 2013

by heechai with No Comment Article

Beastmode Heechai

Introduction of the product

MusclePharmT-shirtsuper soft poly-cotton tee is key for looking unrelenting in the gym and the streets. Made with the comfort and style only MusclePharm Sportswear can provide.

My view

I am so happy that I am able to review this awesome T-Shirt by Musclepharm. First of all the design of the T-shirt really caught my eye, “BEAST MODE”, WEAK END HERE and many more!

The cotton is slightly stretchable; Material is not too thick suitable for Asian country like us in Singapore. Good to use for bodybuilding, running, cross fit or any kind of sports! It can also be worn when you are out as it is fashionable as well! Best of all It doesn’t stinks up after you a hard sweaty workout!

After a few wash the shape of the t-shirt still remains. Not much expanding of the t-shirt. *2 thumbs up!

Rating

9/10 flashy design, good quality material, doesn’t stinks up.

Where to buy

Grab yours at NutriFirst

Favorite asked question.

How much is the MusclePharm T-Shirt?

$30 each at NutriFirst.

Can we try the size?

You can head down to NutriFirst Showroom at blk 1015 geylang east ave 3 #04-139 S389730 to try and purchase your product.

Who is MusclePharm?

MusclePharm is the upcoming supplement brand around the world. Recently they just sign with Arnold and MusclePharm Arnold Series product will becoming out soon!

westside barbell, train hard hit hard, mp nation, weak end here, beast mode

musclepharm t-shirts!

Thanks for reading.

read my recent review on Toa Payoh Safra Gym!

Dive with Fishermen Scuba at Pulau Dayang

30 July, 2013

by heechai with No Comment Article Events

Fishermen Scuba Logo

Fishermen Scuba is one of the oldest dive school around, they are very strict with their standard and always watch for safety. You can be sure that you are in good hands when you dive with fishermen team!
Located next to paya lebar mrt station. Take exit C once you arrive, less than 5 mins walk you will be able to reach them.

My second time diving with them, overall it was a pretty good experience.

Our Bus to Mercing

We left fishermen at about 8pm and arrived woodlands checkpoint at about 9pm, huge jam there and it took quite some time for us to go in. *take note they will ask each of the diver to pay $10 ringgit so we can keep our equipments and bag on the bus. They use this to clear the customs.

Dive Gear and my bag pack for me and my buddy

There will be one stop before reaching Mercing, so better go to the toilet at woodlands checkpoint or at the stop(petrol kiosk). We arrived at Mercing about 150am.

Took a 4 hours boat ride to arrive at Dayang, there is a aircon cabin below but i choose to sleep at the 2nd deck as i get motion sickness easily in air conditioned room.


Fishermen own the boat!

Check in to our room at Dayang, air conditioned room 2 king size bed for 4 person, the only bad thing was that there was no water heater for the shower. Electricity will be off for a certain time slot around 9-5pm.

Woke up at 730am to get prepared for our first dive! You wont have much time to sleep, try to sleep as much as possible on the boat and on the bus!


My Magic Pill

Pop a Zyrtec-D (you can get it at your guardian pharmacy.) This will help with my sinus as it dries up the mucus and helps me to equalize better during the dive. Take 1 tablet every morning 3 days before the dive then take 1 tablet every morning before the dive!

Here is the schedule for the Dives.

Day	Time	Activity
1	8:00pm	Depart Johor Bahru for Mersing
1	11:00pm	Arrive Mersing and depart for Pulau Dayang
2	3:00am	Arrive Pulau Dayang and check in to Dayang Resort
	8:00am	Breakfast at Dayang Resort
	9:30am	First Dive
	11:30am	Second Dive
	1:00pm	Lunch
	3:00pm	Third Dive
	6:00pm	Dinner
	7:30pm	Fouth Dive (Night Dive)
3	8:00am	Breakfast
	9:30am	Fifth Dive
	11:30am	Sixth Dive
	1:00pm	Lunch
	3:00pm	Check out of Dayang Resort and depart for Mersing
	7:00pm	Arrive Mersing and depart for Johor Bahru
	10:00pm	Arrive Johor Bahru

*You will only be allowed to do the night dive if you are certified.

Advance open water certified

Advance adventure.

Food – For this trip

Our dinning area by the beach!

Buffet style food –

Drinks
- Water, tea, coffee, syrup drinks
Breakfast
- Egg, bread, beans, hotdogs, nuggets, fruits.
Lunch
- Noodles, chicken, fish, egg, fruit (spicy)
Dinner
- Rice, fried chicken, Lamp Chop, Satay and fruits.

As a Health and Fitness Blogger, the food is still quite clean to me, i ate like 10 eggs, quite a lot of chicken wings, satay and plenty of fruits in that 2 days! Even thou i told myself to junk as it is a holiday! Some how my mind doesn’t allow it, i guess i am just too used to the junk-less diet.

Here are some of the dive photo!

Fish

NEMO (clown fish)

Nudibranch

Bat Fish (couple)

Lion Fish (poisonous)

Cutterfish

Dive Buddy 🙂

Thanks for the wonderful memories. Will be back in the sea real soon!

Fear of Drowning while Diving?
Diving is a safe sports, if you follow the dive master instructions, know your equipment well and stay in a group. The risk of drowning is very low.

Do you need to know how to swim to dive?
Nope, you just need to be comfortable in water to dive.

Thanks for reading!
Check out my other review

greg plitt, arnold, power lifting, comparison.

What kind of training should you do?

19 July, 2013

by heechai with No Comment Article Workout Tips

So many different kind of training is available now that I am also confuse what kind of training is right for me. We have yoga, CrossFit, Power lifting, bodybuilding style, Running, Calisthenics, high intensity interval training (hiit)
and some suggest just swinging the kettle bell at home for a workout.

The main thing that I want to touch on is what do you want to achieve out of the workout. Have a open mind to it. For example if you want to build muscle on your upper body, you can’t be only doing only running everyday and none of your upper body muscle is work then no muscle will grow

Different kind of training engage your different muscle group, most of the people actually have a mixture of high weight and low rep for strength mixed together with high rep and moderate weight for your endurance muscle.

For myself I like to mix around different kind of workout to shock my body. To make sure that all kinds of muscle fiber is hit. Keeping an open mind is certainly very important, reading on the Web and saying oh this bodybuilder did this kind of training and he is like this, so his workout surely will be able to get me to his size. But remember we only see that one hour of his workout, thru out the day you don’t know what else he is doing! He may have other secret training that he don’t wish to reveal.

likewise during cutting phase, you can see a lot of people doing depleting workout, super high reps but did you see what they did before the training?

To me there is no right or wrong training, every kind of training has its own strength. If you see results, just keep on doing. Just my take.

I Recently have been doing a 4 sets routine.

first set light weight for 20 reps

2nd set 15 reps

3rd set 10 reps

and end off with super heavy 5 reps

if you are unable to complete the reps, pause for 5 to 10 sec and continue.

i ensure that all my muscle group is hit. Give it a try.

Subway eat fresh? Is Subway really fresh?

17 July, 2013

by heechai with No Comment All About Food Article

I always loved the subway chicken breast foot long. Ordering it without the cookies and drinks thinking that it was the healthiest meal ever that will help get me lean and shredded. What can go wrong with bread, vegetables (cucumber, tomato, and olive) and chicken breast?

Only until one day, where I got the frozen chicken breast that was taken out fresh from freezer. They had to defrost it in the oven and it looks the same white chicken and everything, until I chew on it. Some of the part wasn’t normal, it was chewy, it feels like I just put some eraser into my mouth. I knew that something was not right. So here is my research for the FRESH SUBWAY.

First of all, SUBWAY EAT FRESH according to SUBWAY is define as the sandwich is made fresh on the spot and that doesn’t mean the ingredient is fresh.

In its defence, Subway says by ‘fresh’ it means that the sandwiches are freshly made in front of customer, not that the ingredients are fresh. It also says that, where possible, it sources meat from the UK. Not that its meat is 100 per cent meat: Subway told me its ham contains pork rear-leg meat, water, salt, stabilisers, dextrose (sugar), lactose, smoke flavouring, preservative and antioxidant. What goes into the flavouring, it did not divulge.

I will only be touching on the chicken breast for this post, but subway is still a fastfood chain stall so we cant really expect much. Here it goes …

CHICKEN BREAST PATTY

Chicken breast with rib meat, water, seasoning (corn syrup solids, vinegar

powder [maltodextrin, modified corn starch and tapioca starch, dried vinegar], brown sugar, salt, dextrose, garlic powder, onion powder, chicken type flavor [hydrolyzed corn gluten, autolyzed yeast extract, thiamine hydrochloride, disodium inosinate and disodium guanylate]), sodium phosphates.

http://www.subway.com/Nutrition/Files/usProdIngredients.pdf

Your chicken breast is not really your chicken. It is a mixture of corn syrup, maltodextrin, corn starch, tapioca all the bad carbohydrates. And some corn gluten and your chicken taste comes from chicken type flavor. All I can say is what did I just ate!?

Anyway it’s a fast food chain, don’t be cheated by the eat fresh and thinking that eating subway is healthy.

Rob Riches on Steroid?

11 July, 2013

by heechai with No Comment Article Workout Tips

Rob Riches Fail a drug test.

http://www.robrichesfitness.com/did-rob-riches-fail-a-drug-test/

Rob riches on food.

Rob Riches state that he is natural and given us a goal, a dream for us to chase. What if the report is true? Our dream of that ripped physique, working to hard thinking that one day if we really work hard it will be achievable becomes impossible.
Will we start binging and give up on fitness?
But to me what really matter is not if they are on roids or on other stuff, hard work is needed still to achieve that physique. It’s a state of mind that we achieve from fitness that really matters. That moment when you finish the workout everyday, your mind becomes stronger. The positive attitude to believe that you can and you will. Every day waking up and look into the mirror telling yourself you earn that every piece of muscle.
Aesthetic mind builds, aesthetic body.

Review – Vibram Five Fingers – Bikila

4 July, 2013

by heechai with One Comment Article Workout Tips

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My first barefoot shoe, So far this shoe has been with me for quite some time already and i must say the quality of the shoe is really good.

i ran a 42km with it, quite a number of 10km and 20km as well for about 2 years and i am still using it now.

You may find it hard to put on in the beginning, as your toes are not that flexible yet. After a few times it will get better. I used this for Lifting, running even doing strongman training i am using this!

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Overall I must say this shoe is really durable and easy to bring around any one who is interested to try barefoot running. Please give it a try!

I would really like to review more barefoot shoes in the future!

Body Check after different diet

3 July, 2013

by heechai with 4 Comments Article Workout Tips

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From left to right 68kg, 72kg, 70kg, 72kg, 71kg

First photo was taken around last year march. I just started working at NutriFirst and I wanted to get a better body.

2 months later I bulk up to 72kg and subsequently i continued bulking to 74kg by eating like 3000 calories everyday with the help of pass gainers and a lot of food. I don’t really watch my diet but i try to avoid deep fried food, high sugar (canned drinks) or processed food (hotdog, MacDonald)

3rd photo was after the standard chartered marathon in 2012. That time i drop my weight all the way to 68 kg for the run. It was pretty easy for me to lose muscle weight, i stop eating high amount of calories and totally stop lifting weights for one month and I drop about 6kg. After the marathon i started doing my usual bulking but this time, i did not use a mass gainer as i am able get my calories from food alone. 4th photo is around MAY.

The last photo is the most recent one for 2 July 2013. Where i started my intermittent fasting.

Intermittent fasting -Week2- Vascularity

3 July, 2013

by heechai with No Comment Article Workout Tips

Recently i am really addicted to getting more vascular.

How can you get more veins to show?

high protein low carb diet

it will help your body to use more fats as energy instead of using carbs. This is especially helpful is you workout fasted in the morning, working fasted in the morning is said to be able to increase fat burn by 20% more than normal workout timing!

shred more fats

the main reason why your veins is showing is because your fats is thinning out. you hardly see fat people with veins right.

take some Nitric Oxide supplement like arginine product

Arginine is a vasodilator. it helps to relax the blood vessel and increase blood flow.
http://www.nutrifirst.net/view_products.asp?catid=39&categoryname=NO2-NitricOxide

Lift heavy ass weight with proper form

if you are lifting heavy with proper form you will be putting the muscle under a more stressful environment in turn tearing more muscle fiber. To recover yourself during workout the body will call more blood to flow to that particular muscle group (the pump). therefore it creates more vascularity.

3rd week intermittent fasting

3 July, 2013

by heechai with No Comment Article Workout Tips

Doing intermittent fasting for 16(fasted)/8(feast) hour or sometimes 18/6 hour. I dont have a fix plan it really depends on how hungry i feel each day.

i really do feel more vascular now and more definition is coming out. weight did increase by a bit.
but normally we dont only go by how much weight you increased, it is not that accurate become what we want now is only muscle gain.

muscle gain and fat lost so weight will be hover around the same. if my prediction is right, after dropping a few more percentage of body fat, we weight should start to rise. Shall see how it goes!

All the best people.

Optimum Nutrition Gold Standard Whey

3 July, 2013

by heechai with 2 Comments Article Supplement

Gold standards whey – Double rich chocolate flavor 10lbs bag

This is one of the highest rated brand in the supplement industry.

First of all taste and mix-ability. I taste more like dark chocolate to me. Not that artificial and not so sweet. Mixes well with just a few shake and it is a light blend very easy to drink.

Protein content.

This is a high isolate and low concentrate protein powder. Which is a higher grade compare to most other brands. Percentage of protein per scoop is also above 80%.

If you are just looking for a post workout shake this may be the right one for you. If you want something better, can go for pure isolate protein like optimum nutrition hydrowhey

Get yours at NutriFirst

Should you replace your meals with protein shake/mass gainer

3 July, 2013

by heechai with No Comment Article Supplement

Should you replace your meal with mass gainer or protein shake? The answer is no, you still need to get your vitamins and minerals from the food that you take in. Protein powder and mass gainer is a supplement it is suppose to be an addition to help with your diet and not to replace it! Same as meal replacement powder it will be good to use it on a 2 day on 1 day off basis and only use it to replace your dinner.