Micro-nutrients vs Macro-nutrients??

Source : Quest for Muscle
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Nutrition is defined as the science of food and its relationship to health. Food is composed of a wide distribution of nutrients, which have very specific metabolic effects on the human body. Some of these nutrients are considered to be essential while others are considered to be non-essential.

Essential nutrients are nutrients that cannot be synthesized by the human body and therefore must be derived from food sources. Essential nutrients include vitamins, minerals, amino acids, fatty acids and some carbohydrates as a source of energy. Non-essential nutrients are nutrients which the body has the ability to synthesis from other compounds, as well as, from food sources. Nutrients are generally divided into 2 categories, macronutrients, and micronutrients (Merck Manual 2).

Macronutrients constitute the majority of an individual’s diet, “thereby supplying energy, and the essential nutrients that are needed for growth, maintenance, and activity” (2). Macronutrients include carbohydrates, proteins, fats, macro minerals, and water. Carbohydrates, proteins, and fats are interchangeable as sources of energy, with fats yielding 9 calories per gram, and protein and carbohydrates each yielding 4 calories per gram. For more information on carbohydrates, protein, fats, macro minerals and water please refer to Nutrition Part II Carbohydrates, Nutrition Part III Protein, Nutrition Part IV Fats, Nutrition Part V Macro Minerals and Nutrition Part VI Water.

Micronutrients are vitamins and trace minerals. Vitamins and trace minerals are labeled as micronutrients because the body only requires them in very small amounts. Vitamins are organic substances that we ingest with our foods, and that “act as catalysts, substances that help to trigger other reactions in the body” (Schwarzenegger 674). Trace minerals are inorganic substances that once ingested play a role in a “variety of metabolic processes, and contribute to the synthesis of such elements as glycogen, protein, and fats” (675). For more information on vitamins and trace minerals please refer to Nutrition Part VI Vitamins, and Nutrition Part VII Trace Minerals. 

9 Days in...

190.3 lbs with 13.1% bf ----

Not bad... I think at least
6 more pounds to go and hopefully be able to get down to 11% BF range- body end of the month.

eat right - drink water - exercise - and never/never/never starve yourself!


OH and this is the 100th post I have on this blog... wow wow wow~

Morning Cardio on an empty stomach? Be sure not to burn muscle!

Re blogged from - SOURCE : bodyproud


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Health and Fitness Tip of the Day - January 30th, 2009

Morning fasted state cardio is a common technique used by physique competitors to drop body fat. While this technique can be very effective when used properly, it can also result in significant muscle loss if done incorrectly.

Durning the hours when you're sleeping and no calories are coming in, your blood sugar levels drop and your cortisol levels increase in response. First thing the morning, your cortisol levels are generally the highest they will be all day. One primary function of cortisol is to trigger your body to switch to stored sources of energy when your circulating glucose levels drop. The problem with this is that cortisol can trigger both fat and muscle protein to be burned for fuel, depending on the energy demand.

Beginning a cardio session first thing in the morning when your cortisol levels are already at their highest can result in significant amounts of muscle protein to be burned for fuel in addition to body fat.

There a few simple things you can do to prevent muscle loss during morning cardio sessions without affecting the fat burning results from your training.

1. Drink 1 scoop of Whey Protein with water 15 mins prior to your morning cardio session.
This one scoop of protein first thing in the morning will immediately begin dropping cortisol levels and reduce the risk of burning muscle. This infusion of protein and amino acids will not reduce the effectiveness of your fat burning, but can definitely help you save your muscle.

2. Drink a fast digesting amino acid drink such as XTEND by Scivation during your cardio session.
XTEND is a blend of the amino acids Leucine, Isoleucine, and Valine along with other nutrients that helps increase endurance and recovery. This steady stream of amino acids will also prevent cortisol elevation from reaching levels that can result in burning muscle.

3. Limit the duration of fasted state cardio sessions. By keeping fasted state cardio sessions to below 30 mins, you can significantly reduce muscle burning. I recommend using short 20 minute interval cardio sessions for morning fasted state cardio, followed later in the day by a longer duration steady state cardio session.

4. Be sure to get in your post workout nutrition IMMEDIATELY following any morning fasted state cardio session. Post workout nutrition should include a combination of complex carbs and protein to get blood sugar levels back to normal and to kick start the recovery process from your training.

It's important to remember that the goal of morning fasted state cardio is to kick start your metabolism first thing in the morning. It's NOT the amount of calories you burn during this cardio session that matters. The important thing is the elevating effect of the morning cardio session on your metabolism throughout the day after your training session.

Train smart, as well as hard, and you'll get the best possible results!

Update -

09.03.11 - updated photo- 

My body doesn't seem to improve as much as I want it to... or grow as fast as I want it to...

well I guess I'm expecting too much in such a short period of time. I call this - 3 years development - since I'm not going to be happy with what I have for another couple of years. I keep telling myself that it's only been a year. only one year. And I was not really strict on diet- 

I've gotten alot stronger. A LOT stronger than when I first started. 

dumbbell press 110lbs - rep

bench press 265 - rep

dumbbell curl 40lbs

dumbbell shoulder press 80lbs

barbell row - 155lbs

so strength had definitely improved and so did endurance 

it's just that I can't really tell if my body is shaping right... 

I don't like how my body is not symmetrical especially chest is not even... 

and my head is too big and arms and legs are too short... well that I can't change - but I keep on complaining. 

September 3rd and I am at 190.8lbs got 26more days to lose 5.8lbs but I won't stop at 185... I'll try to lose as much fat as possible in this month and hopefully start to shape my body better... I need to hit mid section so much - I am FAT!!

Great Tutorial channel

http://www.youtube.com/user/timdonahey
-> this channel has lecture/tutorials from Mark Rippeote and he has some great stuff to tell you on how to properly exercise and train. What's important and what NOT to do.

Squat
Deadlift
Powerclean

three exercises that requires most proper form and technique to train right and not injure yourself.

-how to properly perform squat-

-how to properly perform deadlift-

-how to properly perform powerclean-

30days- starts now!

September 1 - September 30

14lbs to drop so about .5lbs a day. not hard... not hard... not hard... not hard

but I will get bigger in a month! photo of current body will come soon-

5eggs: 4egg whites 1whole egg

1 canned tuna in water

small scoop of brown mixed rice

3eggs 

1 fish fillet

1 yellow bell pepper

NO SALT NO PEPPER

so it starts tomorrow-- ?

NO IT STARTS NOW!

So here it is... 198.8 with 14.5% body fat this morning and I gotta be down to 185 by end of September. Cutting down carbohydrates and adding much more cardio to my routine.I can do it! 14lbs in 30 days - I'm not going to be starving myself if that's what you are thinking cuz I'm going to BURN IT!

---not going back to this---

I did not think it through...

So I made a bet with few of my friends... it's for the month of September.
So, from 9.1.11 ~ 9.30.11
two of the guys will not be drinking any alcohol
one guy will not be eating any fried food
and I... the dumb one needs to lose weight and get down to 185. I though... I was at around..... maybe.... 194... and 9lbs won't be so hard to lose. But, I got home today and got on the scale to see how much of weight I really need to lose...
and I was at 199.85.... WHAT?!?!?!!?!???

Yes, Yes, I have been eating chicken fried steak, twice last week... chipotle burritos, twice last week... and had 4 slices of papa johns pizza today... and had Steak twice last week, including one for dinner yesterday and I guess for the breakfast this morning as well...

So Yes... I have been eating a little bit too much- but I wasn't planning on cutting down anytime soon- I was thinking about 'bulking' this time around... but I didn't think enough before I put my bet against the guys...
I mean I do get free Rangers tickets to the post season if I keep down my weight to 185 in a month. I really think it's harder for the other guys to NOT drink and NOT eat any fried food- because Joel, and Bokchoy drink everyday... literally everyday. and Matt gets of work late and only thing that's available late night are fast food places..... but it is honor system and I can not follow them around every single day or ask them every single time "did you drink?" "did you eat fried food?"... but on the other hand- I will have to get on a scale and see how much I weigh.... on the 30th of September.... It is really unfair... now that I think about it... hahaha

I guess it's time to get back in to my cardio focused workout routine-

I just checked my entry from 8.3. and it says I was at 185 with 12% bf... wtf? how the f*** did i gain 14 lbs in less than a month?!? I am really ashamed of myself right now... gotta get back to it!

9.30.2011 - I'll be down to 185 and hopefully more!

Best way to eat Canned TUNA

Source: BodyBuilding.com
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Tuna has long been a favorite protein source for bodybuilders, dieters, and other athletes. It's cheap, fast, portable, and pre-portioned into convenient sizes. Did I mention it was cheap? The fact is, it is a great source of protein and omega-3 essential fats and it makes a great snack too.

Solid white albacore can taste great all by itself if it fits your budget. If not, here are a few "straight outta the can" recipes you can use to bring a little life into your next can of tuna (or canned chicken).

Straight Outta The Can Recipes

Lemon Pepper Tuna:	Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning
Balsamic Tuna:	Balsamic vinegar and fresh ground pepper
Mustard Dill Tuna:	Dill, 1 tbsp mustard, and chopped celery
Southwest Tuna:	1 tbsp non-fat mayo, ¼ of a Anaheim green chile (chopped), black pepper to taste
Honey Mustard Tuna:	1-2 tbsp Honey Mustard
Tuna Fried Rice	Sauté cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with butter flavor non-stick spray. Mix in tuna and serve.
Tuna Stuffed Tomato	Mix 1 tbsp non-fat mayo, pepper and tuna and stuff inside a tomato. Top tomato with a slice of mozzarella cheese and bake in toaster oven until cheese melts.
Old El Paso Tuna:	1 heaping tbsp spoon Salsa or 1 tbsp chopped green chiles.
Tuna Italiano:	1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper
Tuna Balsamico	1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste
Tuna Piccata:	1 tsp capers, lemon juice, ½ tsp parsley, fresh ground pepper
All American Tuna:	1 tbsp fat-free mayo, 1 chopped pickle, ½ stalk chopped celery or onion
Texas Tuna:	1 tbsp BBQ sauce
Tuna Melt:	1 tbsp fat-free mayo, 1 oz cheese melted on top
Tuna Parmesan:	Mix in1 tbsp catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs or a crushed cracker, top with 1 oz. low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts.
No-Time Tuna:	1 Fork, 1 glass of water

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But, my favorite way to eat Tuna at any given time of the days is to just pop open the can -> mix it with brown/mixed rice -> little bit of sesame oil -> 1 raw egg and mix them all up. :)

Nutrition Facts
Serving Size 1 can drained (2.8 oz/79g)
Servings Per Container 1
Amount Per Serving
Calories	80
Calories from Fat	10
		DV%
Total Fat	1 g	2 %
Saturated Fat	0 g	0 %
Trans Fat	0 g
Polyunsaturated Fat	0 g	0 %
Monounsaturated Fat	0 g	0 %
Cholesterol	35 mg	12 %
Sodium	250 mg	10 %
Potassium	190 mg	5 %
Total Carbohydrate	1 g	0 %
Dietary Fiber	1 g	4 %
Sugars	0 g
Protein	18 g	32 %
Vitamin A		0 %
Vitamin C		0 %
Calcium		0 %
Iron		8 %

been awhile.

I've been exercising regularly... or tried to at least but wasn't able to keep up the updates on the routine or what has happened after workouts.  Well, no one really follows my blog now so it does not really matter... but it somehow makes me feel like I'm doing something more than just spending time at the gym.

I've been doing 10x10 for awhile now. I don't know if it's adding any size to my body. Well, since I started 10x10... I ran out of the protein powder and haven't had chance to take enough nutrition... maybe that's the case. I need to go buy some protein tomorrow. But, I've gotten a little stronger than before since I've been adding more weight to my same routine.

I was in Nor-Cal last week. had too much fun and ate too much with too little exercise...

and my welcome back to Texas meal for the first night was steak... and the lunch for next day was... picture below- Chicken Fried Steak, Fried Okra, Fried Jalapeno, Fried Onion rings, French Fries, Stuffed baked potato... hahaha gotta start my diet again... why is this so hard!? I am very jealous of people not gaining so much weight yet so easy to gain muscle. 

TOP 10 DIET MISTAKES

TOP 10 DIET MISTAKES
from: http://www.fitstudio.com

Dieting is a billion-dollar industry that grows every year — right along with Americans’ waistlines. Something is wrong with that, wouldn’t you say?

What’s going on? Why do millions of people desperately want to lose weight, but fail?

In most cases, they’re making some of the following diet mistakes. Learn to not make these mistakes, and you’ll be on your way to weight-loss success.

Mistake #1: Eliminating fats. In fact, you need healthy sources of fat to maintain essential body functions, sustain energy levels, slow digestion and feel fuller longer. Including healthy fats in your diet is good for you and can actually help you lose weight.

Mistake #2: Reducing calories too much. This often leads to yo-yo dieting. When you follow an extreme diet, you’ll lose a lot of weight at first — but then your body will catch on and lower your metabolism to accommodate the reduced supply of fuel. Then, when you return to your normal diet — wham! You regain that weight because you’re now consuming more calories.

Mistake #3: Eating too much healthy food. Eating too much of anything leads to weight gain. No matter how healthy the food is, a calorie is still a calorie. To lose weight, you need to consume fewer calories than your body burns, no matter the source.

Mistake #4: Consuming alcohol. Many people believe that alcohol doesn’t contain a lot of calories. This is especially the case with red wine. In fact, alcohol is loaded with empty calories (for example, five fluid ounces of red wine contains 125 calories). Limit your intake and include the calories in any alcohol you consume as part of your daily calorie count. Sorry — there are no freebies!

Mistake #5: Eliminating carbohydrates. Carb-free diets are popular because of the dramatic weight loss that can occur. But this is typically due to several reasons. First, most of the weight lost is from water, not fat. Second, when you’re on a carb-free diet, most processed foods are eliminated — and these are the foods that tend to add the most calories. Once you return to your old eating habits, the water weight returns, as do those high-calorie processed foods that lead you to gain weight. Complex, high-fiber carbohydrates like brown rice, beans and lentils should be part of any diet regimen.

Mistake #6: Eating infrequently. For your body to work most efficiently, eat healthy foods frequently throughout the day. You should eat five or six small meals or snacks per day to keep your metabolism running strong and your energy level consistent. Try “grazing” instead of gorging.

Mistake #7: Choosing incorrect portion sizes. Most people aren’t aware of what an appropriate portion size really is. They eat much larger portions than they need to, which inevitably leads to weight gain.

Mistake #8: Skipping breakfast. When you eat breakfast, you “fill up the tank” for the long day ahead. Breakfast gets your metabolic machinery running and sets your body’s course for the rest of the day. Without it, your body is literally running on fumes.

Mistake #9: Taking on too much, too soon. This is the single biggest reason why most people fail in their diets. They become so excited about starting a diet that they give up all their favorite foods on the first day. Then they grow discouraged and give up. To avoid this, try to slowly acclimate yourself to new eating habits. After a month, you’ll have changed your diet drastically without experiencing the shock of a complete turnaround.

Mistake #10: Skipping exercise. Many people are trying to lose weight — but only 15 percent exercise regularly. Clearly, there’s a disconnect here. You may not enjoy exercise very much — but if you want to lose weight, you simply have no choice.

Much needed rest.

Today was the OFF day-
well not really since I had to work at the restaurant and run around... literally ran around...
but skipped the gym and not planning on going later tonight either.
I needed this rest... I think
my entire body's been sore... haven't felt like this in a long time.
10x10 is definitely working for sure!
my lower body... shoulder... chest... backs.... oh my
but it's the pain I love!


Tomorrow, I'll be hitting the legs again. maybe I'll be doing some front squats and calf exercises with my new favorite cable ab crunches!

Everytime...

Every time I do squats... it's not the next day it hurts but the day after...
and right now... I have the worst pain on my lower body... well
it means it's working!!

So yesterday, I tried something new
Single arm Dumbbell Floor Press

What I liked about this workout is that my entire body is in tension through out the

workout. 

I used 75lbs for 10x10... 

last two sets on left side was very painful. but I finished it and felt good!

after that was T-bar row with 2plates on them... it was bit too light. maybe I'll add 25more lbs nxt time

I'll be doing arms and shoulder today.

for Arms I'll be doing flat barbell curl with maybe 10 lbs on each side

and cable tri kick back

for shoulder, I'll be using smith machine today for military press...

and hit some more abs.

Today is

Today is going to be Squat and Abs

I'll be doing 135lbs over hand squat 10x10
and cable ab crunches 5x10 and hanging leg raise 5x10
Think it will be very challenging but only way to get better at it!!


-------------------------------------
came back from the gym.
OMG I love it!!
last few sets : Struggling!!

So HOT!

It's deadly in my garage..
100+ and no air...

I'm here trying to drop that extra pound of weight on my body...
puts on a sweat suit and do my usual jump roping / ab exercise
I was in there for about 45 minutes... oh my...

1minute of jump roping
followed by hanging leg raise till failure


1minute of jump roping
followed by hanging leg raise - sideways till failure


1minute of jump roping

followed by hanging leg raise till failure

on and on... 

Drink lots of water!
stay hydrated!!

Day 1 of 10x10

So I did
Chest / Back today...

Incline Bench Press with 135 lbs
10reps - 10sets.
1set took about 25seconds to 30seconds and took 60 sec break in between

Bent over Barbell Row with 135lbs
10reps - 10sets
1 set took about 20seconds. took 60 sec break in between.

for both exercise, the last 2 sets were the toughest... I struggle to push up the weight off my chest
after the workout I didn't feel too exhausted as I usually feel. Which, I realized, is the best way to exercise. Get right amount of workout done in short period of time and have time for body to rest and grow. Over training doesn't really help getting stronger / bigger.

Tomorrow is off day  - but I'll do my usual jump roping/abs to fill in my cardio...
and on Friday, I'll be doing some Squats and abs. Day off on Saturday, but do more cardio
and on Sunday, I'll be hitting arms and shoulders!

10 x 10

New Style of exercise I'll.
10 x 10 - German Volume Training


Day 1 - Chest & Back
Day 2 - Off
Day 3 - Legs & Abs
Day 4 - Off
Day 5 - Arms & Shoulder
Day 6 - Off
Day 7 - Off


GVT is built around three simple, core principles:

1. One Exercise. You perform one exercise per body part. That’s it. Stick with heavier, Compound-style lifts that tax major muscle groups. Because you will be performing a limited number of Exercise per week, proper exercise selection is critical in maximizing the effects of GVT.
2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat, 90 seconds is needed. (And then some!)

So for the chest, I'll only be doing one kind of bench press at 180lbs. 10reps 10sets so total of 100times. I would be one of flat, incline, or decline, but not mixed together. Just one exercise for one body part.

For the back, I would probably do Bent over barbell row, or T bar row and same 10x10 principle. 

Legs would be Squats, but can't never forget them calves!

and for the Abs, I would do hanging leg raise and cable pull crunches. 

for bigger, thicker, and wider back!

Dead Lift
Bent over barbell row
Good Mornings
Seated Cable row
1 Arm Dumbbell row
and finished it off with Superman Hyper Extension.

Dead Lift 365 lbs 3 times - new record
BOBR 225 lbs 5times - new record
tried Good Morning for the first time... it's little hard to get the right form but practicing with lighter weight definitely helps. and I think it's best to do with a little bit of lighter weight so you don't strain your lower back.

Superman Hyper Extension- basically HE with your arm put out like superman.
do it nice and slow... and add a light weight for extra strength training.

I still have so much body fat on my back...
ai yai yai....


--------------------------
currently at 185lbs with 12% body fat...

14 Days.

It's Aug 2...
Let's see how discipline I can be for next 2 wks.
Eat clean. Exercise. and Put enough Cardio into the routine.
And as the start of 2wks. I'll be doing some dead lifts today!
light weight baby!!

Tough Mudder.

Tough Mudder


I'll be signing up for Tough Mudder Dallas event in March of 2012.
Time to start training hard. keep my running in.
and various different kind of exercise to keep my body in shape and get fit for the challenge.
I was browsing through youtube-workout-videos as usual... and came across this guy
Mantis- USA Jungle Gym. he does some intense home workouts with whatever things he can find.
no need for gym membership. well he's a triathlete. and conditions himself all the time.
I was very inspired and motivated to challenge myself a little more than I usual push myself.
I love lifting weights but been very bad at conditioning exercises to get my heart pumping.
So much dedication.