Day 9/90, routine change

Hey, yesterday was awesome as I was working out heard one of the trainers speak of the importance of incline bench presses to keep he chest firm and another trainer whom I spoke to who happen to be mr.universe 30 years ago told me to add in leg raises and more side bending into my routine, so I did gotta keep working at it so this is my current routine now on compunds day.

Bench press : 3×10
Inclined bench press : 3×10
Deadlifts : 3×10
Squats : 3×10
Leg raise : 3×8
Side bending : 5 mins
Hiit : 10 mins

Bfast: subway, with one cookie and coffee
Lunch: brocolli, chicken breast and fish
Dinner: a little bit of dim sum

:)

updates

I have missed out to update from last sunday;
Day 5/90
Cheat day, all sorts of rubbish were ate.

Day 6/20
Did not workout as it was rest day but I ate clean throughout.

Day7/20
-legs day..ahhh!!
Breakfast: oats and cereal, 1 egg
Lunch: grilled turkey drumstick with vegetables
Tea: 2 half boiled eggs, coffee
Dinner: chicken and brocolli

day 8/20, day 3/10
-compound training

Breakfast: 2 eggs, 2 banana, coffee
Lunch: lamb with mixed grilled vege
Tea: honeydew and milk
Dinner: chicken breast, bacon and mushrooms.

Redesigning new workout tomorrow

day 4/90

Meals of the day:
Bfast: 2eggs, oats and cereal
Lunch: pan toasted dory, 1 potato, a serving of brocolli
Dinner: chicken breast, 1 serving of cabbage, 1 serving of beet root

Workout of the day: Arms day
Close grip barbell/barbell curls
Overhead tricep extension/hammer curls
Dips/preacher curls
Tricep extension/reverse barbell curls

Today was an awesome day, but it is hard getting back into the habit of working out, I have to do what I have never done before, to get where ive never been before, its gonna be awesome!!

12 week journal

Hey there, I know I havent updated anything much here but just wanna say that I completed the final 8 weeks of my cutting cycle and lost 5kgs, now im on my final cycle of the year and I wanna use this space to daily update my food intake and workout regimes so wish me luck here we go!!

Day 1/90,25/9
Bfast: oats and cereal, 2 eggs, coffee
lunch: salmon, brocolli and a serving of yong tau foo
Dinner: chicken and brocolli

Workout:
Full compund regime:
Bench press, squats and deadlifts, 12 mins hiit

Day 2/90, 26/9
Bfast: oats and cereal, 2 eggs, coffee
lunch: 5oz steak, 1 potato, brocolli
Tea: 1 cup cold barley
Dinner: chicken breast and brocolli

Workout:
1hour fasted cardio on treadmill, 1200cal burned

Day 3/90, 27/9
Bfast: oats and cereal, 2 eggs, coffee
lunch: Yong tau foo, 1 mouthful rice
Tea: popcorn..I cant resist popcorn
dinner: chicken home cooked and cabbage

Workout:
Rest

Gonna keep updating and see changes in 90 days, thank you for supporting me all readers :)

Love yourself:)

Hey..

It has definitely been a while but I have been thinking of updating this for so many days now but i finally pushed everything aside and have decided to do this!

So first things first, Fitness fitness fitness..

I have now come into week 4/12 of my cutting first cutting cycle of the year, have been eating clean 6 days a week with one cheat day a week, and training four days a week. I started off the cycle at 91.3kg's and hit my lowest of 3 weeks to be 87.3 kg's. It was a great feeling to be really living a healthier lifestyle and working hard towards the results that I want. But sadly every TIME I make some progress, I will most definitely fall ill and this time was no different. I felt like I was hitting a momentum for the past 3 weeks and starting this Monday, I came down with fever and flu, which most definitely cuts out training, and when I am sick and I down train I somehow seem to lose the motivation to eat clean and at most times all the loss that I have achieved over the past few weeks, would seemingly find its way back to me. 

This time I intend to change that, it has been 3 days in the week and I have been eating dirty but I have told myself that I am going to put a stop to it and not let this be my permanent story. There is a high chance that I wont be able to train for the rest of the week but from tomorrow I am going to take control of the rest of my week and stay clean for the next four days, the damage that has been done has been done, there is no use looking back into the past. What I have to do is to wake up early tomorrow, prepare the days meals and remind myself to stay clean all day long, I know I can do this.

Not being able to step into the gym has caused me to feel pretty down on myself and I have realized that it somehow plays a part of who I am and shakes my confidence. I realized that today as I woke feeling very bluey and really disliking the person I saw in the mirror, I really am not sure if this is a good thing or a bad thing. I know that it could be serious motivation to be a person of this nature, but at the same time, I realized that this is not right. No matter how you may look or feel it is always important to firstly LOVE YOURSELF! Because it is one thing to have the body of your dreams but if you dont love yourself now, you're not gonna love yourself then. This is a message that I want to send out to every reader out there, it does not matter how you look right now, keep putting the effort in as each ounce of effort that you put in will not go to waste, you may not see the results now, you may feel bad for falling off your cycle or plan time and time again but as long as you love yourself, you would LOVE yourself enough to get back on that program because you would want to be the best version of yourself. As much as I am writing this to everyone out there, I am writing this to myself. So here is what i want you to do, write yourself a love letter and express to yourself how much you love...YOU! go ahead its gonna feel great!:)

Feeling very sluggish after 3 days of eating dirty and not exercising but tomorrow
its back to clean foods but sadly I cant work out yet.

When it all goes wrong

Have you ever had one of those days, where you feel like everything just goes wrong? Today is not one of those days, it was kind of worse. I have been struggle recently with my emotions, trying to get a grip on it and control it, I don't know if there are any guys out there that can relate with me, but I am one of those people that are at the extreme end of the extrovert spectrum. Where most people see extroverts as individuals who are loud and happy go lucky, most people don't know that the extroverts source of energy is sourced externally, based on his surrounding. I am one of these people that are so influenced by my surrounding and circumstances, like any emotion that I feel is shown all over my face, and I have been made to believe that this is just bad.

Screwing up my quiz, I studied pretty hard for my quiz, clocked the hours in, and when it came down to it, it was a silly mistake that caused me 5 precious marks in my quiz, I go really hard on myself and I just wanted to break down and cry in the midst of a class full of people so what I did was I went to the toilet and did that, came out and was questioned if I went to shit, in front of a crowd which was rather embarrassing  On top of that the class that I attended in the afternoon was a very low energy class which was driving me to a point of depression. It was just piling on one another. Then the day slowly began to get better.

Then it was time for carecell, everything was great but I knew I was tired, and when I am tired I am easily swayed by my emotions, picked up a call from a cell member that spoke extremely rudely where I questioned him why he was talking so rudely, and after that, there were some jokes made and I wish I could have stayed composed but I lost it but took it out in a humorous manner, and just to be in the place, brought back memories, on how I was an AL and I just to think that I thought that I had grown into maybe a carecell leader or a sectional leader but I was an AL just was heart breaking, whereby I was at the venue where carecell was held where I was an AL, and how the carecell leader was coming in and saying all the right things at the right time, and I was not. Just internal thought on how a disappointment I am in myself. Just heard that whole voice saying you are nothing more than a failure, a loser, a disappointment and nothing more and how I could not even control my face, cos as I was mentioning in the earlier paragraph, when I am disheartened it shows all over my face. On top of that just the disability to assign people to pray for the prayer needs, added to that..there was a knife in cell, just wanted nothing more to stick that in me, and to end everyones misery, the misery of my church for thinking I was ready to be a leader, to misery of myself for how much I had disappointed myself, the people around me so that they didnt have to bear with my mistakes and emotions anymore, just wished it could end, and with all that thought running in my mind, and my eyes just about to break into tears, I whispered a call to heaven, Dear Lord, please Help me.

With that I managed to calm myself down, and smile and just went to the kitchen and talked it out with my carecell leader. On my way home, it was a hard long drive home, asking God, what is He trying to do with me, why me, why so much pain, why cant i be like the other people that no matter what can be calm and can think thoroughly without showing any emotions, why must I be like this. A simple word of no mistakes, was replied. I believe He was telling me, He makes no mistakes, and I believe Him.

If you are reading this, and you are having a rough time, as much bad stuff may be going on in your life, always remember in the midst of trial comes opportunity to be grateful. If I messed my quiz up, then I could thank God for the motivation to study the next quiz, If people were to cause me some embarrassment, I was gonna laugh it off and survive, If I was made to be a feeling person, I could be grateful, at least I could share whatever pain that others are going through, If I am sent right to the bottom then it is an opportunity to learn again from the bottom, this is the secret of living a better life, just knowing as emotional and feeling and intuitive I am, there are people that will see me for the person that I am, and whoever you are, just take a deep hard look around you, there are people that might be loving you despite your flaws that you might have overlooked or ignored previously, be grateful for them, be grateful for the breath that you have been borrowed, be grateful for mistake that you've made, be grateful for failures, be grateful for disappointment, because the good side is, there will always be a good side to anything, remember tonight, that you are NO MISTAKE, God makes NO mistakes! You are made in the image and likeness of God, and you are getting closer to your goals, with every fall you rise one step close, because behind every successful man, there were many unsuccessful tries, goodnight!:)

Learn, Unlearn, Re-learn.

There are many key to successes, but for today I think it would be apt to say one of those vital keys is the attitude to learn, unlearn and re-learn. It takes a huge load of humility and a large chunk of self denial to do so. All this concluded from another cell planning with Mr. Matt Leong. This guy never fails to impress me and challenge my thinking towards my outlook in life, all in a way that does not put you down but makes you think. As I have written in my previous post, I was once commissioned to be of equal position of him, but now listening to him speak awakens me to the fact that I am no where near his capability and magnitude of wisdom. A lot of concepts about success in carecell that I always thought was the 'right way of doing things' falls into the extreme end of the spectrum of being wrong. With this said and done, I can completely and easily choose to be defeated, tired or brought down, and the fact that the person that is leading me is one of those guys that was once my juniors, requires a huge chunk of my pride and ego to be swallowed, but in the end of the day I ask myself why I am doing all of this for, who am I doing it all for..It always comes down to the simple answer that Jesus DIED on the cross for ME. Nothing that I can do can lie in comparison to what He has done for me, the magnitude of his love for me, and the number of times that He has picked me up in the midst of my filt and tell me, son, brush the dirt of your shoulders and keep going, I love you. For Him if I have to deny everything of who I am, break all vain obsession and to surrender every part of my life, if I have to die to myself daily, I would do so for Him, then and only then I would be able to learn to learn, unlearn and re-learn what it is to love others as much as God loves them, goodnight:)