Fitness Tips

I want to bulk up. Nuff said. I am getting thinner, thats a good start. But i am also getting smaller, which i do not want to. My shirts and jeans seems to get bigger constantly. I am worried. My waist is smaller. So is my chest.

I need to bulk up physically. Gawd! The formulae is simple:

1. Weight training 25%
2. Food intake 75%

Back to the weight training. I read from here that lifting heavy can really increase the strength and the size of the muscle. Its true, and i am experiencing it. 3 x 3 is what they called it. I think i can managed 4 x 3. 4 reps of 3 sets of super heavy compound lifting. 9 sets per body part for each session.

Simplicity. Bench press 3 sets x 4 reps followed by incline dumbbell press 3 sets x 4 reps followed by alternate dumbbell press 3 sets x 4 reps. All of these sets are for chests workout, to ensure that i have done the 25% of the weight training part.

Now to the food intake. This needs arrangement and planning accordingly. I need to consume protein and calories adequately to ensure muscle growth. Too little protein, i will decrease in size and no muscle growth. Too much protein and calories, i will grow fatter at waist and look bloated.

Ensuring that i eat as according to time as well. Small meals breakdown over the whole day to provide adequate calories for my body needs and protein for muscle repair.

I also read here that i need to eat more egg white. Its definitely cheaper comparing to drinking protein shakes. I was surprise when i read the 1 egg white only has 6 grams of protein. And as according to my body weight (i weight approximately 200 pounds), i will need to eat around 200 to 400 grams of protein / day if i want to maintain my muscle mass.

Take that into account, if i were not to eat any protein for the rest of the day, i will need to eat 30 eggs white in 1 day! Crazy meh! *faint* Or else, i can substitute my food intake with more japanese food for their fresh salmon sashimi or that huge beef steak!

Please read more at here for tips to grow and build muscle of yours. Credits from respective authors and websites.

Gawd! I need to eat more protein!

Kaixuan Fitness Center in Zhangjiagang

Fitness and health is important to me recently. Life changing moments i think or perhaps i am terribly sick and tired of being overweight. "Spare tires" coming out and having a hard time to find a nice attire to wear. Sweating out of no where during air-con hours. My body is not healthy, in short.

I was looking around for a gym center in either Shanghai or Zhangjiagang in the beginning. I went to California Fitness in Shanghai and Physical Gym to checkout for more info. California Fitness is a premium center that costs a smucking RMB7000/pa and Physical is the cheaper version that costs around RMB2k to 3k/pa.

But at the end, due to traveling and time constraint, i decided to stick with gym session in Zhangjiagang. I enrolled into this gym, Kaixuan Fitness Center during their opening promotion. Costs me around RMB1500/pa, if not mistaken. I enrolled and signed up with a few friends and from there voila! there i am!


I enjoy the workout session tremendously. It is due to the feeling of sensation, the joy of muscle aching, the adrenaline rush during the weight pump or that techno music blasting through my ears when i work out. My body start to change. I get fitter and i get thinner. My pants, my jeans, my shirts, my coats and everything else seems bigger.



Of course, i did my other part as well. I eat better. I eat according to timing now. Less carb at night, energy food in the morning, more water and less rice. Anyway, back to the point. Kaixuan Fitness Center has a nice lounge area, 1 yoga room, 1 spinning class room, 1 kick boxing room, several treadmills, a couple of bicycles and elliptical machines, resistance machines and free weight area.

I personally like to hangout at the free weight area and resistance machine. Jogging and treadmill for warm up during the winter times. I normally spends around 3-4 days per week if i am free and 1 to 2 hours in the gym. Pump that muscle and lift the weight. There after, i normally jog for another 10 minutes if i am not rushing or else, i would head to stretching area to relax my muscles after working out. 15 minutes normally.

I really love the sensation of the feelings after gym sessions. I sleep better at night and feel healthier during working days. I can cope more with work stress and i do not panic easily during unpleasant times. I love the feeling of muscle aching, that reminds me to eat less and healthier. Knowing that my muscles will grow back stronger and bigger.

I know i am getting better with times and i will be better in shape. 6 months. I am telling myself. By then, perhaps i have to change my wardrobe completely! Hahaha. Stay fit and stay healthy, my friends!

I am a Fit Cat!

Wakakakakakaka! I am no longer obese nor toooooooo fat! Woooooohooooooo!



I am in acceptance level. But but but, of course i am trying to shoot for athletic body form. Body fats at only 12% to 18%. Could you imagine a males body being rock hard? Hahaha. Go on, guys or girls, check out yur body fats % at menshealth.com

Neeeeeeeeeeh. Imagine those perfect body like those in ancient spartan times. You can imagine that body form for Achilles in Troy by Brad Pitt kinda body. Hahahaha. Perhaps maybe i am shooting too far. But hey! Its my body and this body is going to be with me for the longest time. To my grave to be exact.

What i need to do now is to be patient and stick to the plan. Work that sweat out and build that muscle. Get it ripped and burn that fat. Diet and watch over my calories, which btw, i've found that i know that my body needs like 3800 calories a day to sustain my body needs?

How do i calculate the formula to know exactly the amount of calories i need? Follow this method that i read from bodybuilding.com about BMR, which stands for Basal Metabolic Rate. Of course, this does not include the activities that you do, and it depends. How do you measure someone who is running a marathon and lifting everyday versus someone who sits at desk typing for 10 hours a day. Sure its different right?

Male: 66 + (13.7 x KG) + (5 x CM) - (6.8 x age)

Female: 655 + (9.6 x KG) + (1.8 x CM) - (4.7 x age)

Well, for me, the BMR calculation comes out to be 2063. Then, i need to multiply this BMR 2063 with the activity i am involved in daily. These are the rates given by the website.

And since that i am considered moderately active, thus, 2063 x 1.55 = 3197. Waaaalaaaa! I need around 3200 calories /day to maintain my body needs. Substract 500 calories from that figures and stick to 2700 calories + cardio for 4 to 5 days a week that includes strength training and i'll be on my way to 18% body fats goal! Realistic timeline 3 - 6 months of effort.

I am gonna be fit cat! Watch out! Its sizzzzzzzzzling HOT!

Fitness: How to Get Ripped

Ahem, ahem! I believe i speak for almost every singular generation species of males, mostly, when i refer about this topic. It is a very desirable trait in a man to get himself ripped and looks good! Generally, of course, there are a small bunch of men, who pump and pump while drinking that shakes of protein and eating 10 eggs white daily, to make themselves big and huge. With all those muscles and body like Arnold perhaps?



But, of course, mostly, men in general, likes to get their body ripped such as Alexander Popov at the picture above or Daniel Craig in James Bond at the picture below. Look at those posters and images of models and mens out there hanging by the magazine and books. Those delicious ripped abs, perhaps? Or might it be the huge arms with biceps bulking during the curl with that dumbbell. After all, getting ripped is one of the main reasons a guy hang out in the gym, ain't it?


Ok ok!

So, how to get ripped? Potentially there might several advises comes from here and there, all from different sources and different opinions. No doubt. Some of these are true and some of the advise are a myth. Thus, here i am giving my own humble opinion to people who wanna get ripped. Like me! :)


Lets break it down to numbers, shall we?

1. Potentially, the singular most important factor to get it ripped is ......... ........... .......... .......... DIET! Yes! you got it right! Heres the numbers, 70% dietary effort, 20% workout technique, 5% psychological factor and 5% from sheer determination, are the numbers that you need to know if you wanna get the body ripped!

70% comes from diet?!?!?!?!?!?!? Oh! Please! Diet = controlling the type of food intake and calories intakes / day! Not those diet like "an apple a day" kinda of diet nor controlling your intake of food to a table spoon of sugar a day, but be aware of the food that you put in your mouth. Yes! I am talking about you!


Let break it down to steps. Everyone need energies to live and work his day. Some needs it more, while some needs it less. It boils down to the rate of metabolism and the work that the individual does daily. Generally, everyone needs to eat and consume the most calories during the breakfast, followed by a moderate lunch and a simple fruits and grains dinner perhaps? This is due to our body needs the energies after waking up from 7 hours of hibernation at night. Simple equation, 7 hours of sleep = no food intake!

Gosh! No wonder you feel the hungriest in the morning! Yes. You got it right. It that meal and eat that carb in the morning. You will need it, especially when you are going to workout later in the day. If not, then eat less! :)

These are the food breakdown, IMHO, in general, for people like me, who are active and wanna look thin and ripped while having the strength of a bull:

i. Breakfast - High calories stuffs like 2-3 slices of peanut butter sandwichs, slices of meats such as bacon or ham if available, eggs toasts or noodles for 1 serving. Served with a cold juice such as orange or coffee if you prefer.

ii. Lunch - Small portion of meals, consists of everything from green vegetables for fibres, meats both red or white for protein, rice or noodles (single serving) for carbs burn, asian style! Or perhaps you can splurge once a while for that double cheese burger or that big mac with that icy coke. Spare the fries though. Fattening!

iii. Dinner - Eat small. Grains, fruits, milk shakes, salads or anything with optimal minimum energies. Try to spare the carb at this time of the day. You will need it less at night. Drink some protein or eat some white eggs though, if you are muscle building.

Small breaks in between of meal is definitely recommended with lotsa water and juices. Trying eating small 1 to 2 pieces of cookies or biscuits to smooth that craving of yours. Experts actually recommends to eat 7-8 times a day, with small small portion such as that 2 slices of honeydew or that 1 piece of that mouth-saliva-dripping Oreo.


Discipline and control is the key to the success. Trying to control that diet during the weekdays, trying to skip that rice and carb is definitely recommended to anyone who wanna get ripped. Easier said than done though. Especially living in south east Asia, whereby, everyone have that urge to eat the fried banana or that packet of nasi lemak especially during the evening tea time. Temptations!

For me, i will splurge my diet during the weekends. I'll have my Thai food, French fine dining, American steaks, Japanese sushi or that Brazilian barbeque only during the weekends. Strict diet and discipline is needed especially during the weekdays. *i am still trying and making that disciplinary action!*

2. Workout. Run that arse off for cardio sessions and lift that piece of weight to build that muscle. Generally, 2 types of workout is necessary for the body to be ripped. 1st-ly, cardio session to sweat it out and build that stamina and strength resistance workout for the muscle mass.

In order for the body to have muscles, the trick is .... ..... ..... ..... ..... .....lift that weight. Lift heavy! Lift that barbell or that dumbbell for a general 3-4 sets with 6-8 reps. Try to control the breathing and stop lesser in between. Remember to lift heavy to have that muscle mass and that strength. If you can lift 10 to 12 reps easily without much of a sweat, chances are that you are lifting to light and lifting light will not contribute to create muscle mass and strength! No muscles = lower metabolism! Lower metabolism = burning less fat!


Try to do compound workout rather than an isolated workout such as bicep curl. Compound workout such as squats and lunges for the lower body, bench press and military press for chest and shoulder, rows and lat pulls for backs are great workouts. Try to get used to the workout with light weight to warm up the muscles and get the movements right initially. I use almost a month to plan and used to the workout. These are my breakdowns:

a. legs - squat with barbell, lunges with EZ bar, hamstring extensions, calves push with barbell

b. backs - hyperextension with weight plates for lower back, deadlifts with barbell, lat pulldown for upper back, deltoids and wings extension with dumbbell

c. chests - heavy flat bench press with barbell, decline heavy bench press, incline dumbbell pushups, crossovers and pullovers, flat dumbbells pushups

d. shoulders - military press with barbells, shoulder push with dumbbells, behind-neck-military press for back deltoids


As work biceps and triceps workout, its more of an isolated workout. The compound workout above normally involves biceps and triceps as secondary muscles as well. Hence, i try to curl that bicep and tricep if i have the time or energies left. If you are to notice my workout sessions, i break-it down to the major and largest muscle group of my body 1st as my priority. It is due to that large muscle groups workout burns the most energies during workout and more burns = less fat!

It is also that i split my workout session into the categories above to the following orders:

1. Day 1 - Warm up, Legs, Abs and Cardio

2. Day 2 - Warm up, Back (Lat), Abs and Cardio

3. Day 3 - Warm up, Chest, Abs and Cardio

4. Day 4 - Warm up, Shoulder (Delts), Abs and Cardio

5. Day 5 - Up to your preferences, perhaps swimming? or Warm up, Biceps and Triceps, Abs and Cardio

I always do my abs everytime i workout. Of course, even working out that abs also have various techniques and it varies from the upper abs, lower abs and side of the abs as well. Generally, i do sit ups on the floor with the mat or on the ball for a more complete workout. Abs have a more different reps though, with 25 reps/set doing up to 100 reps to 200 reps in general. You can trying hanging run-man for the supersets or bicycle crunches for some kick-ass workout!

Some of the general rules of thumb, though when workout are, make sure you are using the correct posture as we do not want to hurt our back or tear that major muscles during workout. I always maintain a good posture in order not to hurt my fragile back. Try to avoid that injury.

I also do my cardio after the strength workout. This is due to that after the heavy lifting, our fatty acids are released into the blood streams and its the best time to run or do that cardio for 10 minutes minimum to burn of that fats. If you have that energies left in you, then by any chance, run for 30 minutes or that 3 miles. Its excrutiating. Trusts me!

I kept my strength workout at the maximum of 60 -90 minutes. This is due to that our body keeps a maximum energies stored daily. After a certain a period of time, you simply can't lift that heavy anymore, resulting in lower weights. That defeats the purpose of building muscles, ain't it? I workout the major group of muscles in order as well. Starting from legs, backs, chests, abs, shoulders to the arms at the last. Thus, at average, i goes to the gym of minimum 4 days a week for optimal results.

Proper workout also requires the appropriate order. The order starts from warming up for 10 minutes on treadmill, elliptical or cycling machines and proceed to the weights for max of 60 to 90 minutes before doing cardio again for 20 - 30 minutes.

Always remember to do stretching after that when you are done. I normally do 15-20 minutes of stretching everytime i workout. Its crucial to make your muscles not to be super sore the day after. Stretch that hamstring, glutes and calves. Stretch that lat and chest muscles. Its crucial and its necessary if you want to be in a fitness condition.



I believe with these correct informations, that only we can have the proper way of getting our body ripped. I got my information from everywhere and i try to understand all the fitness truth i read. Go on and read my junks of information from the available website such as askmen.com or menshealth.com

I wish you a happy and safe workout session. May the body be yours!