Week 1: June 13, 2012

1st week of transformation: June 13, 2012
8 weeks transformation Video
Current Weight: 185 lbs.
Goal Weight: 180 lbs.
Height: 5'10
Estimated Body Fat percentage: 12%

It is in black and white because the contrast and lighting was crap with colored. Since this is black and white, all of the following videos will be in black and white. I will record videos every Friday for 8 weeks. Stay motivated guys!

8 weeks cut! Get ripped for summer!

So, I will start my official cut today (April 23, 2012). I will update this post with pictures of my progress every week. .
My total macros for each day will be 2500 calories (high protein, mod. fat, low carb) and par with "Intermittent Fasting" approach (16 hrs. fast and 8 hrs. refeed window each day). My diet will look similar to this (calories will depend on what kind of food I made):

Post workout meal:

200g Chicken Breast
1 serving of 100% Whey Isolate
1 serving of Casein Protein/ Elite XT by dymatize
1 serving of fruit
16oz milk
Bowl of veggies
Condiments (oil, sauces etc, , )

Total: 104g protein, 50g Carb, 6g-14g Fat

Meal 2:
2 Servings of Elite XT by Dymatize

Total: 42g Protein, 12g Carb, 3g fat

Meal 3:
3 Whole Eggs
100g Chicken Breast
Bowl of Veggies

Total: 41g Protein, 12g carbs, 17g Fat

1st week (4/23/2012-4/29/2012)
Pictures to be uploaded. . .

Protein rich cheesecake

I found this cheesecake recipe online (not mine), so I tried it. . . The taste is really good considering the macronutrients  you get from this (consistency is not as smooth as a regular cheesecake):


2 lbs non-fat cream cheese (4 blocks of non-fat cream cheese)
4 whole large eggs
1 tsp vanilla extract
1 tablespoon cinnamon
2 tablespoon unsweetened cocoa powder (OPTIONAL)
4 oz (1/2 cup) low carb non-fat milk
24 packets of splenda (sucralose)

Preheat oven to 350°F
Mix all ingredients together (pref. with a electric mixer)
Grease the baking pan
Pour the mixed ingredients in the baking pan
Cook for 40-45min
Let cool for 4-5hrs
Top it off with blueberries/strawberries or whatever you want. LOL!
Enjoy!

Note: The recipe is good for 3-5 people, so adjust it based on your preferences.

Forgot to take a pic when I ate the whole thing, but I will post a picture when I make another one on my cheat day.

Organic Weight Loss Supplements!

Spring break—or maybe Summer for you— is approaching and many people are trying to be on their best shape to show off the body they worked so hard for. Here are some organic foods that can aid on your weight loss/fat loss with extra benefits on your health. I listed My Top 5 Organic Weight Loss Supplement that I find really helpful.


1. ORGANIC Apple Cider Vinegar

•  It gives a thermogenic effect; it increases body heat and helps your body burn more calories or fat.
• It suppresses your appetite (no more cravings !!)
• It helps in protein breakdowns and growth hormone production.
• Lowers glucose in the bloodstream (slows down starch digestion).
• A powerful antioxidant —flushes away toxins and free radicals out of your body. It can also be applied topically to cure acne.
• Have an anti-inflammatory effect.

Note: If taken orally, it is suggested to take 3 Tbsp. of ORGANIC apple cider vinegar mixed with some water, 1-3 times a day.This is corrosive to your teeth so make sure to rinse your mouth with water. Make sure that you buy an ORGANIC apple cider vinegar such as Bragg's Organic Apple Cider Vinegar available in any whole food or health stores.

2. Green Tea

• Great antioxidant (flushes away toxins and free radicals)
• Increases metabolism and gives a thermogenic effect to your body (more calories burned).
• Suppresses appetite
• Gives you more energy (it contains caffeine)
• Keeps you calm and satisfied

Note: Most, if not all, fat burner/weight loss pill contains Green Tea extract. Enough said!

3. Coffee

• Keeps you focus and a good stimulant.
• Enhance your performance and productivity because you are more focus!
• Suppresses appetite
• Gives a thermogenic effect to your body (more calories burned!)

Note: This doesn't mean you go to Starbucks everyday and order some Frappucinno with double shot of espresso and extra whipped cream. A cup of coffee in the morning and before working out is enough, do not drink too much coffee.

4. Omega Rich Oils (Extra Virgin Olive oil, Extra Virgin Coconut oil, Sesame seed oil)

• Reduces LDL cholesterol
• Anti-inflammatory effects
• Increases the rate of fat oxidation; hence more fats are burned.
• A great anti-oxidant.

Note: 1-2 Tbsp. a day will be ideal. Fish oil supplements can be substituted but only take 1-2 capsules a day because taking too much fish oil supplement may cause and upset stomach or internal bleeding.

5. Cinnamon

• Lowers blood glucose and cholesterol.
• Help suppress appetite
• Mild anti-inflammatory effects.
• It adds flavor to your food!!!

Supplement Deal!! Buy 2 get 1 Free

Right now until January 15, 2012 (or until supplies last), Muscular Development is offering BUY 2 GET 1 FREE promo on their store
http://store.musculardevelopment.com/brands

How to get the promo?
Order the SAME brand and flavor (i.e., 2 tubs of 5lbs 100% Whey Protein Chocolate Flavor) and it will automatically add the third one for free.

If you order Dymatize Elite Protein (this is what I currently use), you can get 15lbs of Whey Isolate blend for only $83, shipping included.

HURRY UP BECAUSE THIS DEAL WON'T LAST LONG!!!

CHRISTMAS SPIRIT!!!

Damn! I haven't wrote in this blog for quiet some time now.. I've been busy with school and work that I do not have leisure to update this blog. So, For the sake of Christmas spirit, I will help 5 people to change their LIFESTYLE this coming year. If your new year's resolution is to have a healthy and fit lifestyle, take advantage of this opportunity. I will make a personalized DIET and WORKOUT plan—free of charge—to the first 5 people to message me these info:
GOAL: WHY DO YOU WANNA CHANGE YOUR LIFESTYLE?
HEIGHT:
WEIGHT:
AGE:
SCHEDULE: (TYPICAL TIME/DAY YOU CAN WORKOUT)
MEDICAL PROBLEMS: (HIGH BP, ETC..)

Only to first five people;i f I have helped you before (which is at least 60% of you guys) then I will not make you a new diet and workout plan.

Olympia 2011

Live webcast by Bodybuilding.com

http://streaming.bodybuilding.com/2011-olympia-webcast/?CJAID=10409943&CJPID=5377728