Binge til’ the Day Ends

Wooooooow!!!!!!!!!! It’s finally Sat, my first of all official guilt-free binge day!!!!!!!! drum roll…. what i have put in my mouth today…

  • 7:15am wake up with excitement; 2 CQ supplement, 1 of each food enzyme & probioic; normal protein breakfast: 2 eggs, celery, lettuce, sauerkraut and 1/2 tsp macadamia oil
  • 8:00amΒ  still feeling full but couldn’t resist the call of Auntie Annie’s Chocolate and Pecans Cookies and Lotus Caramelized Biscuits; reluctant do 40 air squats and drink a glass of grapefruit juice, then stuff my face into the cookiessssssss πŸ™‚
  • 8:50am left home and took a 15 minutes walk while having more cookiesssssss πŸ™‚ with 1 bottle of grapefruit juice
  • 11:00am Pre-workout snack: a pack of instant chestnuts + half a scoop of Vanilla Protein Powder
  • 12:00noon – 2:00pm BodyPump + BodyAttack (extra hard-core, me lifting like a DUDE :P)
  • 2:00pm post-workout snack: a small pack of dried mulberries and the remaining protein drink, plus 2 more CQ
  • 4:00pm bought 1 Beard Papa’s Chocolate Cookie Puff with a bottle of OJ and devour them in a minute with a guy staring at me shocked
  • 5:00 back home and had more cookies with 1 glass of grapefruit juice and 1 small tub of unflavored fat free yogurt
  • 6:00 30 triceps push-ups against the wall and 40 air squats, then 3/4 bag of Salt and Vinegar Potato Chips and felt reluctant to put anything into my mouth… but I didn’tΒ  surrender!!
  • 7:00 had 1 more tub of yogurt with banana, some Kashi cereals and 100% dark chocolate

* Yerba Mate with cinnamon thoroughout the day

* consumed 1 litre grapefruit juice

Happy Binge Day πŸ™‚




1st Week Measurement :)

So I’ve been doing 4 Hour Body for a week (it shud be 6 days to be exact :P). I was kinda jittery before stepping onto the InBody Body Composition Analysis. Given that I had to stop exercising for nearly a month or so, the result isn’t tear-dropping πŸ™‚

Weight: 52.2kg

Body Fat Mass: 12.7kg

BMI (Body Mass Index): 20.9

PBF (Percent Bod Fat): 24.3% (my target is 18%)

Waist-Hip Ratio: 0.78


Left Measurement (Inch) Right Measurement (Inch)
arm 9.5 arm 9
waist 29
hip 35.5
thigh 20 thigh 20

Morning with Tim Ferriss

Good MORNING!!!!!!!!

I finally got some sleep for merely 2 hours but don’t feel like sleeping right now…Β  πŸ™‚

Woken up, I’d my lemony cinnamon casein/whey protein shake before scrambling EGGS.

My breakfast composed of 2 scrambled eggs with 1/2 tsp Macadamia Oil on 1 cup of shredded lettuce and 56g salmon (~34g Protein), YUM!!!!!

I ate my PROTEIN breakfast with this, a interview with Tim Ferriss on Rachael Ray Show. Tim is the author of “The 4-Hour Body” which I’m secretly addicted to right now πŸ˜› HeΒ  will talk about the 80-second arm exercise, tips for light night food cravings, slow carb breakfast and diet cheat trick which are already thoroughly covered in his book.

Again, I’m planning to do some jogging and circuit training for my legs this afternoon and revise the ACE Personal Trainer Certificate Manuel before my NASM PT course starts on THIS Friday πŸ™‚

NEVER Drink Yerba Mate At Night

I was so thirsty after dinner tonight so I re-brewed the yerba mate tea in my thermal mug… and now it is 5:20am in the morning, I’m not a tiny bit sleepy at all… 😦

God knws what will happen tomorrow/today.

Since I have nothing to do, let me post my meal plan for MONDAY πŸ™‚

Exercise: Cycling (high intensity)

Meal Plan Β 
Breakfast 1 cup shredded lettuce + 2-Egg Omelet with 0.5tsp Macadamia Oil, 1 cup shredded lettuce & 56g Salmon; 1big glass of cold lemon water with 1/2 scoop Whey & Casein Elite Gourmet Vanilla Protein; herbal mocha coffee: 1tsp Dandy Blend+ 1tspwondercocoa powder+ 1/8 tsp stevia + 1/4 teaspoon Cinnamon
Lunch 1 cup shredded lettuce + 56g Salmon + 1/2 Avocado + 120g Baked fish with 1 tsp Macadamia Oil
—– BodyPump at 12:30pm —–After BP: 1 scoop ON Whey Protein
Dinner 70g Bok Choy +Β  1/4 cup Sauerkraut+ 2oz Tempeh + 120g White fish baked with 1 teaspoon Macadamia Oil + 46g Tuna + Herbal mocha coffee
Nutrient Summary Total
Total Fat (g) 41
Saturated (g) 12
Polyunsaturated (g) 3
Monounsaturated (g) 6
Trans (g) 0
Total Carbs (g) 44
Dietary Fiber (g) 16
Sugar (s) 10
Protein (g) 154


Indian-ish Sunday

OK, the “Carb: Good or Bad” Post should have been posted yesterday but due to my laziness and excitement for passing the screening test for RPM instructor, I didn’t post it. I intended to include some more details about carb from the books but I just did it relying on my memory πŸ™‚

Today’s breakfast is a standard SCD:

Scramble Eggs with Salmon(I will post the picture tomorrow πŸ™‚

  • 1/2 teaspoon macadamia oil
  • 2 eggs
  • 56g bumblebee wild pink tuna
  • 1 cup shredded lettuce

The lunch salad I just had includes an indian-ish baked spiced chicken breast πŸ˜€

  • 1 cup lettuce
  • 56g bumblebee wild pink salmon
  • 1/2 avocado
  • 80g baked chicken breast (recipe under picture)
  • dressing: dijon mustard with some white wine + apple cider vinegars

Baked Spiced Chicken (serves 1 hungry person)


  • 1 Chicken Breast Fillet (mine weighted around 390g with skin, defrosted)
  • 1 tsp each of ground ginger, cumin seeds, cardamon, garam masala
  • 1/2 tsp each of chilli powder, paprika and cinnamon
  • Baked BBQ tempeh
  • splash of lemon juice


  1. Β Preheat oven to 225C/437F
  2. Put everything into a ziplog bag/plate and make sure that chicken is well covered with marinade.
  3. Put chicken and remaining sauce into a baking dish and bake for 20mintues with skin facing up.
  4. Flip the chicken over and bake for another 10 minutes. Enjoy πŸ™‚

*It would be better to marinade chicken for at least 2 hours but I don’t do it very often as me so LAZY πŸ™‚

*I divide the chicken into 2 meals: 85g for lunch and 150g for dinner and I trim the fat and remove the skin.

I am planning to jog and do some circuit training later in the afternoon. Hopefully, I can move my butt from the chair πŸ™‚


Carb: Good or Bad?

Greatly influenced by wellness books like “The 4-Hour Body”, “Why We Are Fat: And What to do about it” and “The Primal Diet”, I’ve acknowledged that carbs are fattening and definitely not my BFF. These book state that carbs assist in fat storage in our body, increase our appetites and are the roots of many of the sickness and diseases such as heart attack and diabetes since they jump start our insulin.

Lately, I’ve changed my diet into a “Slow Carb” one, meaning that I will only consume various sorts of protein and fat and limit my carbs intake to beans, legumes and vegetable only. I find the “Slow Carb Diet” quite promising so far and lost 5lbs in only 1 week loosely following the rules- having a bit of fruit and bad sugar. I’ve used theΒ  past week as a tester and decided to go full force this week in order to see if my fat loss % can be increased.

I’m not sure if m body has switched to “ketosis” mode or not in which fat is burnt as fuel instead of glucose but definitely feel better each day and can eat three meals with at most 6 hours without feeling starved. So I guess protein and a healthy dose of fat are my new buddies.

OK, this post is not about me losing weighs or about my latest romance with protein and fat, but the fact that carb is ironically essential for my jogging, cycling and weight-lifting training. The body need to get some carb in order to save the muscle tissue and get recovered. As a regular gym-goer, jogging and cycling die-hard fans, what should I do? Then I realized that I DO have to bend the rules a little bit and include some carbs into my pre- and post-workout meal. And the truth is that I’m still testing what combination works best for me without sabotaging my diet and recovery :(. “Thrive” is the book I currently used as reference.

The following will be my first design for pre- and post- workout meal:

Pre-workout for Fuel for weight-lifting (BodyPump)

Protein Shake: (to be drunk 30 minutes before BodyPump session since liquid stuff takes around 40 minutes to get into your body)

  • 1scoop unflavored brown rice protein (16g protein)
  • 1 tsp cocoa powder
  • pinch of cinnamon
  • 1/4tsp stevia
  • water

Post-workout Fuel for weight-lifting (BodyPump), jogging and cycling:

Protein Pudding: (to be consumed within the 30-min window after exercising)

  • 4 tbsp reduced fat shredded coconut
  • 1 tbsp roasted carob powder
  • 1scoop unflavored brown rice protein (16g protein)
  • pinch of cinnamon (which, according to “The 4-Hour Body” helps lowering the insulin spike)
  • 1/4 cup frozen blueberries and strawberries (SUGAR!!!)
  • water to obtain a pudding-like mixture