mquang’s BodyBlog

Today, I noticed I’m a bit leaner on my abs, and I did put on a bit of mass, and my strength did increase a bit.  I’m more confident and comfortable using free weights, and training with machines.  I trained on Chest, Triceps and did 20 minutes on the treadmill.  I haven’t been eating lean as I used to, and therefore I figured, I can do a bit of cardio to help.

I went to visit an old friend yesterday, and we haven’t seen each other for months, she compliments that she noticed I’m gaining muscels Wow, it’s awesome to hear something like that, because it would help me stay focus on my goal, knowing I’m doing comming along and doing the right thing.

I’m going to the beach this weekend, a part of me was happy, but the other part, I’m not sure, I want more definition on abs and I want more cut on chest.  I could be happy, that at least I’m not overweight, and my stomatch doesn’t stick out like it used to.  I could be happy that my arms and legs are toned and did have veins pop out a bit when I flexed…it’s awesome.

Going to start drinking more water, eat more veggies, and exercise…that would help keep me looking good for the beach…

These past few days, my training sessions wasn’t great, and my eating habit was on a roller coaster.  There were days, I was eating lean, and there were days, I just don’t care.   Why? I’ve been asking myself that question while driving to work everyday, and after the gym.  What exactly is my motivation for being fit? What is the drive, the motivation in me when I was fat, compared to now?  It’s until today, that I finally accept the fact that I’m working on the body that I deserve for myself, for my health, and not for bringing back a past relationship with someone.  I see this person every Sundays at Mass.  I workout daily just to be sure I’m in a good shape for Sunday.  I want to hear "I want you back" from the person.  But I did not get what I want to hear.  It suck!  Yesterday, I felt extremely lonely, and I just ate and ate.  I started to beat myself up with internal conversations, "Why bother working out, no one is going to look at you", and "you’ll neverget the body you want, no matter how hard you work at it."

I’ve realized that if I don’t exercise and eat lean, then I will never attract a relationship that I want, I will never have the energy for things I want to do in my life.  I will be fat and ugly, and sick.  I’ll be one of those people you work with, that popped pills for high-blood pressure and other things, when they’re only 41 years old.  I rather hear, "Wow, you look great" or, "Wow, you were born with a good looking body".

I am back on track working on the Body That I Deserve, God bless!

Although, I didn’t rock my workout today, but I did managed to stay away from those muffins, and cookies from the coffee shop.  I did managed to complete a few back exercises and a few exercises for biceps.  The gym is currently in renovation, and therefore, it is  stuffy because the smell of glue or construction compounds.  I did a few minutes on the treadmill but got off quickly, because I couldn’t stand the smell.  I’ve noticed, I’m getting more veins on my arms, perhaps, because I’m getting leaner.  I have also increased my food consumption, eating the same type of food, but a bit more and I try to eat on-time every three hours.

I can’t wait to snap a few pictures by the end of July 2008, to see the result and the different.  I am a bit nervous not knowing how my body will turn out.  I do fear of gaining all the fat, and not muscles.

I finished No. Explode today, and I think I’m done with BSN.  No. Explode doesn’t seem to do it job for me as it did for others.  I do like BSN commercial on No.Explode, it’s awesome, I wish I could be like those people in the video.  I wish I get all of those energy, sweat, and pump like those in the ads wouldn’t that be awesome?  I don’t know why I’m rambling…ok. going to stop

Just about heading over to the gym, I felt extremely hungry and exhausted.  Why? I did managed to eat all my meals and I did managed to consume from fruits and drank the protein shapes mixed with BCAA about 1 and 1/2 hours before training.  At the end, I decided to eat and see if I do feel better after.  In fact, I did felt much better, I felt stronger, and had great energy then before.  About 1 and 1/2 hours later, I consumed 2 scoops of No Explode  and got a great workout.  I noticed my strength improved a bit.
Today, I trained on Biceps, Traps and Shoulders.  Then I decided to do Squat, I know, it wasn’t Squat day, but if I don’t do them then I will never get better at them and my form will never be right.  I learned that from listening to Anthony Robbins speeches "If you can’t, then you must.  If you must, then you can".  I put on 25lbs on both side, and did about 10 reps, then I leave the same weight and did another 8, then another 10reps.  Funny, it wasn’t hard at all, I can increase the weight the next time, said 45lbs from each side of the bar?  if so, then I would meet my goal.  My trainer was in today, he watched how I performed Squat then gave suggestion, and pin points thing that could help me do it better.  He said, next time we will increase the weight.  COOL, I’m ready!  My trainer said that my Squat form was correct and perfect.  I finished the workout with a 15 minutes on the Elliptical machine.  I haven’t done it for awhile, and the one they have at my gym is much different then the one at the old gym.  Then i did the stair climber machine, okay, I don’t like that thing, i was afraid i was going to fall down.

Lately, I haven’t seen the bodybuilder guy at the gym, I want to train with him and have him helps me with my forms and learn from him.  I got to approach him and talk to him, but I feel like I’m taking away his training time.
It’s Friday, I did thought of making it a cheat day.  I did thought of getting a low fat blueberry icing scone for breakfast at the coffee shop, but because I didn’t know how much calories in one of those sucker, I decided to walk away.   Walking away from that item was a wise decision because, I just checked the calories from their website and realized it is 370 calories and that would equal about 30 minutes doing HITT on the Treadmill.  NO THANKS!  I also checked out a food item that my friend get every morning, it’s called Lemon Cake.  The website lists Lemon Cake as having 470 calories.

ok, going to bed for a awesome chest workout tomorrow!

Why does it seem extremely easy for others to pull themselves up, compared to me?  What muscles group am I suppose to train to be able to pull myself up without using the pull-up assistance machine?  I wasn’t planning to do any pull-up at all today, because I hate it, hate it.  After doing all these exercises, Lat, Dumbbell Row, and other back workout, my trainer came by to say hi, then asked "Did you do your pull up yet"? lol  I answered "No, but I will".  I have to constantly repeating this phrase in my head "Live Strong", "Live Strong", damn.  I busted out about 10 reps with plate number 10 for support, then I rested, then back to do close grip pull up but was only able to pull 8, then I switched to plate 11 for support  What I like about doing pull-up is after I was done, I can feel the pump in my arm ands feel a bit on my back.  I did a couples more of both pullup and closed grip pull up and take a short cardio on the treadmill.  My trainer was behind me, watching me, I know that the next session, I can’t make excuses for not doing pull-up.

Overall good workout today

After returning a TV shelve from Target, and I decided to head-over the GAP and tried on a brand new pair of pant.  Usually, size 30/30 would be a perfect fit for me, but today, the pant was loose around the waist.  I picked size 29/30 and it still a bit loose, but not as bad as size 30/30.  Staring at myself in the mirror, I realized, I have to start gaining mass, or else, I’ll don’t look right.  I have completely lower down my cardio program, I didn’t cut it all out, but I do them only a few days a week, not as much as every days like I used to do.  I’ve also cut down my Whey intake, I used to take about four scoops, but now I’m only taking two sccops.  I’ve been eating a bit more fruits such as bananas and apples.  Well, there is one thing I didn’t mentioned before, there were days in the week, that I only eat Sweet potatoes or broccoli with chicken and there were days that I would eat them combined with rice.  I don’t know what to eat anymore? I’m just afraid the more I eat, I’ll return to the stages I used to be in, and I don’t like that.  Crap, I just check my runner log and I did 14 miles last week and the week before 10.5 miles, and 10 miles before that…crap…that too much cardio?  It’s just a jog on the treadmill with incline raise and speed raise.

Here is my plan, I’m going to completely drop cardio for this last few weeks of July.  I’m going to maintain a 3K calories per day. I hope it works.  I just checked my calories in take it i’ve been consuming less then 3K, I wonder if that could be the cause of tiredness.  At the moment, per day, I consume about 2517 or less calories, and 193 gram of protein, 43Fat (without counting flax seed supplement) and 297 carbs.

Same as yesterday, I consumed more foods then before, more carbs, more proteins and vegetable.  I ate at 3:00am, followed by 6:00am, then 9:00am, and around 11:30am, I had an apple and one scoop of protein shake mixed with 4g of BCAA.  Two scoops of No.Explode, can’t help it, I am still in the mentality of if not taking it, I’m afraid I don’t have the energy.  Chest, did went up to 35lbs incline dumbbell pressed, and barbell press with the same amount.  I did the pyramid scheme, 15, 12, 10, 8.  Dumbbell fly weight did went up a bit.  Did Cable Cross Over, with 25lbs to warm it up, then 35lbs, but I was exhausted.  I also used the chest press machine and did 30lbs from both side, then 40lbs.  I think last time I was able to push it to 50lbs, but for some reason, I can’t push it all out.  Wonder if it’s because I exhausted my triceps muscles on cable press-down.

A guy at the gym asked me to spot him, and I told him that I can’t lift that weight he had on the bench.  He was doing Bench Press with two 45lbs, and two 25lbs, and a 15lbs.  I told him he should ask other guys to spot him.  I was watching him workout, he was able to push all the weight, then he added that 15lbs on.  Well, he did 2x reps.  He thanks me and told me it’s really is the motivation that he needs, the support that he needs.  I would be nervous if the person spot me couldn’t lift the weight, but that just me.

Then I felt a bit sleepy, and so I decided to do a little jog, but I ended up doing a long jog…dang it.  It’s about 1.5 miles, but my incline went up a bit.

Overall, I did noticed my energy went up a bit, not as sluggish as I used to be, and I was able to push a bit heavier weight then before.  Going to continue paying close attention to my intake and my progress.  I can’t wait to see the transformation at the end of July 2008 awesome!

I woke up at 3:30am this morning, feeling rested, and ready for the day.  I had 1 cup of Oatmeal mixed with blueberry, raisins, and sprinkled with cinnamon sugar, and one scoop of Whey mixed with 4g of BCAA and a Banana blended with some ice-cube.  About 1 hour later, I had one cup of coffee (two spoons, and three bags of Splenda and some fat free coffee cream).

I didn’t take any No.Explode today as pre-supplement, because I told myself, I will use No.Ex when I am extremely tired, else, I’m going to do what the awesome physique looking bodybuilder guy at my gym do (2 cup of coffee and some fruits).  Don’t get me wrong, I love supplement, and I love all the N.O. products, but I want to cut some back and maybe eliminate them.  I am afraid using them will cause high blood pressure.
I planned to do cardio today, but when I get to the gym, I decided to build stronger legs.  Leg curls: 25 reps 10lbs, 15 reps 15lbs, 15 reps 15lbs, 10 reps with 20lbs.  I couldn’t do 20lbs reps before, and now that I’ve break it, I am going to increase the weight next session.  I was sweating like crazy.

Leg presses:  25lbs both sides 20reps, 35lbs both sides 15reps,  35lbs both sides 10reps.  My legs were pump, and exhausted, I haven’t felt like that doing legs on my own before.

Squat: 35lbs both sides 8 reps, rest, 35lbs both sides 8 reps, rest, 35lbs both sides 8 reps rest.  Blah, so freaking exhausted doing squat.  I did do a few without weight to make sure my form is correct.  It’s not as good, but I feel more comfortable doing it now.  Just like when I first start doing bench press with a bar itself, I was freaking scared, but now I got over my fear.

Barbell lunge:  No weight, I could drop some weight on, but I didn’t feel like it.  i did about 12 reps and headed over to stretch.

I noticed my strength went up a bit, I feel less sluggish during my workout.  Yesterday, I was eating more, but still focusing on eating lean food.  I might have been eating too little, and not knowing about it.  Now I’m focusing on making sure my body get proper foods and nutritions.  How? I have no idea, I am going to have to start reading.

Isn’t this interesting? At first, I thought all I have to do is to bust my ass on the treadmill or on the elliptical daily to have a good looking physique, but then I learned that I have to work with free weight to strengthen all my muscles, because muscles burn fat.  And now, i’ve learned that I must eat right and fuel my body with proper nutrition, else, i can say goodbye to all my hard work.  It’s one thing leads to another, who know, I might compete one day.  Wow, that would be awesome, I would rise above those that I known in my life.  It’s something to think about  hmmm…hmmm…hmmm….

I woke up around 6am this morning without an alarm clock, it has been awhile since I woke up feeling rested.  Last week, I’ve been having trouble sleeping, even when I took Melatonin.  It’s not that the supplement is not working, it’s just I’ve been staying late and don’t want to head to bed, then I woke up at 3:00am and prepare for work at 4:00am.   4th of July, great meal, 4 burgers, two hot dogs, about 6 cookies or so.

Today, 60 minutes cardio on the treadmill training in HITT.  Incline 2, 3, 4, and 5, with speed of 5, 6, 7, and 8.  I miss having my heart-rate monitor, I need to have the strap replaced.  It has been awhile, since I start doing cardio that long.  Now a day, I only do cardio for maybe 30 minutes max.

Today, I went grocery shopping and totaled out less then one supplement product.  I might have to trade off supplements for real food.  Let see, 31 dollars, I got bananas, 1 large tray of eggs, four links South Beach 98% fat free lean turkey sausage, 3 palm size yams, Thomas Whole grain muffins, one large taco seasoning, 1.52lbs of lean turkey, 1 bottle of mild Taco sauce, Ketchup, 16 tortilla wrap (whole grain).

Starting today, I am going to increase my calories intake with the expectation to increase strength and energy in the gym.  Not going to complicate things, I’ve decided to follow The Body For Life eating methods.  I was going to get a scale to measure my food, but I still not able to find a cheap one yet.  The cheapest one I found was in Walmart for 30 dollars, and that still too much, I rather get food.

Live Strong!

For today, I decided to consume more food, more carb to see if I can produce a better workout then before.  I woke up around three am, and ate 1 cup and 1/2 of Oatmeals with blueberry and raisin, and cinnamon sugar sprinkle on top.  I consumed 1 cup of coffee and 2 packet of Splenda and some Lite coffee cream for a bit of energy before heading to work.  Around 6am, I felt a bit hungry and sleep, as the result I consumed 1 banana.  Around 6:3o, I ate one whole egg and two white, with 1 cup of protein and creatine.  Around 8:30am, I felt extremely sluggish and hungry, i consumed 1 cup of brown rice, and chicken and drank my water.  Around 10:30, I ate one apple, and drank my water.  I stop eating for the food to go down in preparation for a workout.  Around 12:00, consumed 2 scoops of No.Explode, then I hit the gym.  How do I feel?  I felt a bit better, less sleepy and sluggish then before, yet it still wasn’t as good.  Maybe, because I didn’t get enough sleep in these past few days.

Today was legs day, and I did warm up set with leg extension.  Then I did barbell lunges about 15 for each side of the legs.  Then I Squat, with 25lbs on each side. I did about 15 of them, and my heart was beating fast.  I did another 10 of them, and I felt extremely tired.  I plan to increase the weight by next training.  I didn’t want to increase the weight, because I want to make sure my form is correct, I’m still nervous about doing Squat, because so many report they have  lower back problem if done incorrectly.   This is something I need to work with the trainer.  I did many other legs exercises after Squat.  I don’t think I push my legs hard enough, because after legs workout, I was still have the endurance to jog at a slow pace on the treadmill….I want to work legs harder, that i wouldn’t be able to jog at all on Legs day.

Friend asked if I want to head out for lunch tomorrow, but I kindly say no.  She said she knew I wouldn’t go, but being nice she still want to ask.  I canceled a few BBQ parties, just didn’t feel like going out for the holiday, I just want to rest and stay focus.  My holiday will be November 23, when I turned 28.  I promised myself to be in the best shape of my life when I turned 28.  My short term goal is to look good for the upcoming beach vacation in July 08 with the choir.  I don’t want to take my shirt off and scare the Jesus out of my choir members. lol  This is the first time, that I will be going to the beach with the choir, I want to make it memorable for me.   I got to start pumping irons to get the look, to be prepare to wow people