Eat Healthy & Save $$!

I won't deny the fact that maintaining a passion for weight training can take a chunk of your wallet every month. With the protein powder, various supplements and if you consider the gym membership fees and also the entry fees to the gym. If you add it up for the whole year, I won't be surprised if it exceeds over a grand!

Sadly, we can't eliminate the extra spending but what we can do is damage control and spending smart.

One of the best money savers so far I've experienced is cooking your own meals. I reckon I spent about less than $200 on food per month and mind you it involves 4 meals a day. On average, a meal in Singapore costs about $5. If I were to eat lets say 4 times a day, it would have cost $20. 1 week will be $140. 1 month will be a whopping $560.

Alright, just for the purist out there who thinks, "HEY! there's no way in hell I'm going to spend $5 on every meal for 4 times every single day!".

Let me put it this way then:

Our body NEED food. We should be constantly be feeding our body with clean, nutritious food to keep our metabolism burning, to maintain the sugar levels, to control our cravings, to maintain our core temperature, to prevent our body to enter a catabolic state where it starts feeding on our muscles for energy to burn fat.

In Singapore, the fact is eating HEALTHY IS NOT CHEAP. It's hard to find healthier alternatives in Singapore. Let's use McDonald's as a really good example. Another food joint that "promotes" healthy eating by offering healthier alternatives but priced unreasonable higher than other burgers there. 

Chicken McGrill Salad: $5.60

Quarter Pounder w/cheese: $5.10

Big Mac: $5.10

McSpicy burger: $5.10

Yeah.. so much for promoting healthier food.

The best is still to buy your own food and cook your own meal.

I just did groceries shopping for the whole week yesterday and here's a list of the stuff i bought:

• 7 packets of frozen fish (each packet has 3 200 grams fillet..nice!) - $17.50
• 4 stocks of broccoli  - $5.00
• 1 tray of egg (30 eggs) - $1.80
• 5kg of brown rice (1 bag) - $8.90

Total cost: $33.20.

All of the above is able to last me for a week and supplying me with 3 meals for a day. (The 4th meal being the oats and eggs for breakfast.) If you do your maths, 1 meal costs about less than $2! A whopping savings from eating out.

It's easier to say it out than done. The next challenge is cooking the meal yourself. I won't lie that there are days where I really dread to get up early or stay up abit late to cook my meals late at night. But I believe that if you want something bad enough, you have to work hard for it.

Chicken & Rice

Pardon for not updating this blog for a long time. Was really caught up with lots of work and personal stuff since the dawn of the fasting month. Now that the fasting month is over, time to catch up with lost time, fitness wise!

Incredibly, I've lost 5 kg of mass during the fasting month due to the abstinence from food and drink during the day for a month. I couldn't pushed as hard during my workouts.

After the fasting month was over about a week ago, I was pedal down all the way to catch up with my normal diet and workout.

Meal preparations are a fun. I love taking my time to prepare a meal and paying attention to details on the seasoning and plating of the food. However, at times, especially in the morning where everything goes about in a rush, I don't have the luxury to do that.

Two days ago, something struck my mind and I came up with a super duper fast and convenient way to cook my meals (up to 3 - 4 servings at a go) and totally hassle free.

My secret weapon is the RICE COOKER.

CHIC & RICE (serves 2 - 3 meals)

Ingredients

1 cup of brown rice
400 grams of chicken breasts
1 stock of broccoli

Steps to be taken

1. Cook the rice in the rice cooker (duh)
2. About 10 minutes later, as the rice is about 50 - 60 % cooked, add the chicken and broccoli inside the rice cooker.
3. Wait for the rice to cook and by the time the rice is ready, your chicken and veggies should too!
4. Pack and you're ready to go hit the gym!

If you prefer some taste in your chicken / meat, you can slightly season it with salt and pepper prior to putting it in the rice cooker.

Here's the end product of mine:

Enjoy cooking!

Holy Ramadan..

Ramadan, the Muslim holy month is where Muslims around the world will abstain from food and drinks from dawn to dusk. Due to that, some adjustments is required to my workout schedules and meals in order to have a balance in carrying our my religious duties and training.

We would usually wake up at about 5 am everyday to have our pre-dawn meal. This is the only time we get a chance to fuel our body with energy for the next 14 hours or so. In my opinion, it's unavoidable for the body to consume muscle mass as energy during fasting. The best option is "damage control" and top up our body with the best fuel.

So consuming something which is absorbed slowly into the body is critical to ensure our body is fueled throughout. Foods with low glycemic index is an obvious choice here. Dates, is a popular, cheap and readily availble food during the fasting month and is an excellent choice for pre-dawn meals and breaking fast. Another choice for me would be oats. However, the stock I had at home are those quick-cooking and instant ones. A preferable option will be rolled oats. Brown rice is something which I will really look into if I get sick of oats!

Protein source will comes in the form of my trusty MusclePharm Casein, which will provide protein to my body for a longer period than whey.

Oh not to forget some veggies and also lots of water!!

Workout wise, definitely I can't go as intense or as heavy as before or else I will faint. As my workplace will release the Muslims an hour earlier than normal during the fasting month, I will make use of the extra hour to hit the gym before heading home for my break fast meal. That way my body quickly replenished with food and nutrients after the workout.

Things are easier said (or typed, in this case) but if you want something badly, you will do anything to achieve it!

Last but not least, Ramadan Mubarak!

Surviving Myanmar..

I got back from Myanmar on Sunday evening. Was really busy finishing up my reports soon after and finally got my chance to share my experience in Myanmar.

My staple breakfast and dinner in Myanmar. Just add in boiling water. Thankfully it was enough for my 3 days in Myanmar. The oats kept me full throughout the day. I admit, it's really not a balanced meal but its better than eating fried chicken wings and instant noodles!

Sadly there wasn't any gym in the hotel. Not surprising as the city I went, Pathein, was a good four hours away from the capital, Yangon and was pretty rural. I reckon that the 2 star hotel I stayed in was the most "lavish" building there. 

In the absence of a gym, I would usually bring along my Ultimate Pro Gym resistance bands or my TRX kit with me on business travels. Somehow, in the midst of last minute packing, I have absent mindedly left it at home!

Lastly, let me share some of the views in Myanmar...enjoy!

TRAVELLING BLUES..

I will be travelling to Myanmar (or Burma, as its previously known) for a 3 day business trip starting tomorrow. I love to explore new places but I'm not so keen especially when it comes to having regular meals to keep my metabolism burning throughout. 

Unfavourable flight schedules and transit (while in the airport or traveling across the land are the common challenges I faced while travelling.

i came across an article on bodybuilding.com by one of my fitness idols, Kris Gethin, who shared his tips on how to pack food for travels. He would cook / pack his food wayyyyy in advance in order to last him throughout the trip. Oh by the way, he eats 6 meals a day. One can imagine the number of plastic containers he packed in a single luggage!

I did try to follow his "foodsteps" (pardon the pun) but it it was really a challenge for me. Firstly, he can request for a good fridge in his hotel room which is impossible for me as my accommodation are pre-arranged by my clients and I can't be choosy with my choice of hotel / room. Usually, I will be put up in those cheap hotels with no fridge and an old colour box telly.

For this trip, I'm planning to pack along about 8 servings of oats, whey protein powder and my supplements to last me for three days. I'm hoping that the hotel is good enough to provide me facilities for me to have hot water!

In the meantime, if I have the time, I will try to prowl the streets of Myanmar for some good   / clean food to eat. Myanmar is one of the hermit countries in the world and I'm quite excited to be there! Hopefully I have internet connection there!

MUTANT OATS!!!

Oats, from bodybuilders point of view, is the greatest food discovery ever! Let me begin by listing down the benefits of oats:

- Low glycemic index (GI index), meaning they are a slow digesting carbohydrate and keeps your body fueled and your hunger pangs in check for a long period. This is critical for muscle mass as it prevents your body from entering a catabolic state where it starts consuming muscle mass for energy.

- High in fiber to help with bowel movements and help control cholesterol level which in turn will protect yourself from cardiovascular diseases. 

- Cheap and affordable. You can't find any food item that is much more affordable than this!

- Easily and readily available. Walk into any supermarket and you can be damn sure to find one there!

- Hassle free and versatile! Pack several containers of oats and you can have it anywhere and anytime you want!

One of my favourites way to have oats (especially if I'm in a hurry in the morning) is to mix it up with my protein powder. Quick and hassle free! I got the recipe from the best website for bodybuilding / fitness.

MUTANT OATS

Ingredients:

2 cups of quick / instant oats 
(do take note that quick / instant oats don't keep you as full as rolled oats, which is the more recommended oats to consume when building muscle mass, due to the high GI. I chose quick / instant oats because as the name implies, it's quick!)

1 scoop of whey protein powder
(in my case, I had a scoop of chocolate flavoured Mutant Whey)

Hot water

Instructions:

Pour all of the above ingredients in a container and mix it together until to your preferred texture. I love it when it's in a "mushy-gooey-sticky" state! If you like it runny, just add more water. Wait for a couple of minutes and enjoy your meal!

Look at how mine turned out! I love having it while watching youtube at my work desk, if my boss ain't around that is!

Doesn't look nice but your body will appreciate it! 

Happy trying!!

MusclePharm Assault review

Catergory: Pre-workout booster

Brand / Model: "MUSCLEPHARM ASSAULT"

Flavor: Watermelon (1.76 lbs)

No of servings: ~ 32 servings ( approx 1 to 1.5 months)

Date of purchase: 18 May 2013

Place of purchase: Nutrifirst, Singapore (www.nutrifirst.net) 
Price: S$ 54.00 (free delivery for purchases above S$ 100.00)
Price per serving: S$ 1.68 per serving / scoop
Extras / Gift: Free MusclePharm Assault sample packet

Supplement Facts:

32 Servings Watermelon Serving Size23G(1/2Scoop) Servings Per Container32 Amount Per Serving % DV† Calories 40 Total Carbohydrates 9g 3% Sugars 0g * Vitamin B-6 (Pyridoxine HCL) 14mg 700% Vitamin B-12 (Methylcobalamin) 85mcg 1417% Calcium (From Phosphate And Silicate) 247mg 25% Sodium 45mg 2% Potassium 40mg 1% Assault Proprietary Blend 23000mg * Anti-Fatigue Adaption Matrix CarnoSyn® Beta-Alanine, Citrulline Malate, (DMG) Dimethylglycine, Rhodiola Rosea (Root) Extract 3% Rosavins Strength Domination & Recovery Matrix Creapure(Creatine Monohydrate), Con-Cret® Creatine HCL (100% Concentrated Creatine) High Performance Energy & Intensity Amplifier Choline Bitartrate, Taurine, L-Tyrosine, Medium Chain Triglycerides (MCT), Caffeine Anhydrous, Papain 1000, Pyroglutamic Acid, L-Aspartic Acid, Camiella Sinensis (White Tea Leaf Powder), Pyridoxine HCL, Methylcobalamin 3:1:2 BCAA Ratio (Patent Pending) BCAAs (L-Leucine, L-Valine, L-Isoleucine) Cell Volumizer L-Glycine, L-Arginine Blend (L-Arginine AKG 2:1, Di Arginine Malate, L-Arginine HCL) Cellular Transport Amplifier Astragin® (Notoginseng Root Ext, Astragalus Root Ext.), Cinnulin PF® (Cinnamomum Burmanii Extract Standardized To Type-A Polymers) Muscle Hydration & Electrolyte Blend L-Glutamine, Phosphorus, Sodium, Potassium † Percent Daily Values (%DV) are based on a 2,000 calorie diet * Daily Value (DV) not established

Other Ingredients: Red Beet Juice, Malic Acid, Natural And Artificial Flavors, Calcium Silicate, Sucralose, Acesulfame Potassium, Magnesium Oxide, Calcium Phosphate, Potassium Chloride. *Notice: Powder Density May Be Affected By Settling Which May Cause Variations In The Scoop Serving Size And Fill Levels From Bottle To Bottle. Allergen Warning: This Product Was Produced In A Facility That May Also Processes Ingredients Containing Milk, Egg, Soybeans, Shellfish, Fish, Tree Nuts, And Peanuts.

If you're looking to maximise your workout session, you need have that mind-body connection focus, energised and motivated when you step into the gym. If you're feeling the total opposite on that day, each rep feels like your last rep and if you're just lifting just for the sake of lifting, then you're only wasting your time there. Pre-workout supplements are designed to give you that extra focus, energy level and muscular "pump" when you hit the gym.

"MUSCLEPHARM ASSAULT" main ingredients consists of Creatine and Arginine. Creatine helps to reduce muscle fatigue by transporting extra energy into our muscle fibres for that one last rep. Arginine (a precursor of Nitric Oxide) helps to widen / visodilate the blood vessels to allow blood and oxygen around your body to support muscle growth and fat loss.

The label recommends 1/2 scoop on a moderate training day and 1 scoop prior to a "hardcore" training session. Based on personal experience / opinion, I would only suggest to consume pre-workouts on training days when you feel abit lethargic before stepping into the gym or when you're going heavy lifts. I wouldn't want to be too reliant on the pre-workout up till a point where your body gets accustomed to it and the benefits would gradually wear off. As for myself, I would only use it on Leg days.

Taste-wise, I had the Watermelon flavour and honestly, I would want to quickly gulp that drink down my throat as soon as possible cos it tasted quite bad. It tasted like cough mixture turn bad. URGH!

It is best consumed on an empty stomach that helps with rapid absorption. On an near empty stomach (due to a tuna sandwich earlier), it took about 15 - 20 minutes where you can feel the energy flowing through your blood cells. One of the after effects of "MUSCLEPHARM ASSAULT" is you feel as if thousands of ants is crawling all over your body. So you might want to time your consumption spot on before heading towards the gym. The effects usually wears off within 20 - 30 minutes into the training session.

In a nutshell, I would recommend to get a tub "MUSCLEPHARM ASSAULT". I would refrain from frequent consumption to avoid being too "dependent" on it. Only use it on days where you're going to lift heavy or when you're working on weaker body parts. Price wise, I find it reasonably cheaper than other pre-workout products out there.


ADVANTAGES

- It works!
- Rapid absorption into the body (if consume on a near empty stomach)
- Energy can sustain about 20 - 30 minutes into your workout (which is reasonable for me)

DISADVANTAGES

- Taste! (I had the watermelon flavour by the way)
- That itchy and ants crawling all over your body feeling!

**This review is carried out to my best knowledge / experience, personal reference / opinion and without prejudice to any parties.**