Proj LabMONSTER Day 10

Finally 10 days has passed since I started this 'challenge'. Did my physique change? Not really. Maybe a tiny bit, nothing significant. But the important thing is to continue doing it. That's why the title is not Proj LabMONSTER=THE END. Everyday's gonna be Proj LabMONSTER for the foreseeable future now.

Quite laid back today, didn't really exercise at all (save for a few pushups/pull ups). Omg my no. of pull ups now is so pathetic it's really demoralizing.

Scrambled for frozen chicken breasts today, and i guess I'm lucky. At first I went to check online to see if there are any wholesale shops selling cheap poultry. Stumbled across this MMMM! and I figured it was the shop at WCP which I've went to before. So I checked their web and they actually sold frozen chicken breasts @ only $12.50 for 2kg, which is way cheaper than ALL supermarkets in SG. But to order online you need minimum $100 purchase and that it just too much. My first reaction is I need some bro which is enthu enough to cheong with me so that we can bulk buy together, but is there anybody..? Because chicken breast is compulsory for bodybuilding; it's like the Christians need the bible, I'm sure everyone knows that?

Anyway I thought they'd have it at their shop though so I made trip down. However gut feeling told me they won't have it there cos' I believe I did check it out last time I went. Not to much surprise there really wasn't. So went to cold storage, but it was the same old 800g @ $9.30 fresh chicken breast. Decided to take a chance and headed to clementi fairprice instead. And LUCKILY the fairprice there had the precious breasts in stock. (it's a 50/50 thing, I assure) @ $7.90 for 1kg is relatively cheap (remember for chicken breast the $1/100g rule) and I was out of alternatives anyway. So just hooted 2 packs together with some KC Masterpiece BBQ sauce (after watching Ronnie Coleman). Saw a gem; eyeround steak @ $1.69/100g (promotion) and wanted to impulse buy but decided against it since my schedule for next week (LAST WEEK TO ORD) is pretty crap. But since the offer lasts till' 30/11 I might just rush down again on Wed to get myself some, thank you very much.

Well, the KC Masterpiece BBQ sauce was pretty darn good I must say. Makes my tasteless unsalted chicken breast taste like restaurant standard stuff(exaggerating much?).

Not gonna post diet blah blah all those, just total numbers from now on.

Total
kcal=1655 (WAH LAME PROBABLY MISCAL!!)
protein=185.4g (probably more)
carbs=149.92g
fats=56g (probably more)

Oh my god...I didn't control my fat intake today..

A revelation to me=chicken rice has 44g fats WHAT DA HELL?!  And the past few days I was eating one meal of chicken rice per day? Wow. There might be more miscal than I think.

But the protein part I've been quite picky so I'm pretty sure my protein numbers are good. Most of the time I'll underestimate, to be safe.

Alright, end of day 10, learn alot of things, feel like back to ST65, not much changes to body, but

It's the start..hopefully more people will join me.

COURAGE WOLF:

Read more »

Proj LabMONSTER day 9

One more day left. Even if I hadn't any significant changes I have learnt a lot more about bodybuilding...

No need to care about the haters...haters gonna hate, but I'll show them...

Today's gym work was fierce! Me and my spotter really pushed ourselves to the limit..

Did mainly chest and arms today. It was very productive and certainly the toughest of all the gym sessions I've went to in the past 9 days. Kudos to my spotter man, always training hard and keeping positive!

Finally got to eat my steak today @ bukit timah hawker centre. Delicious. Might have just increased my craving for it tough. Can't get enough of meat!! I've ran out of chicken again. Have to scramble again to find cheap, frozen chicken breasts. Do I really have to go to the wet market to have a look...?

Diet today (quite sick of doing this already =.=)


Meal 1
wholemeal bread 1 pcs 61.5/3.25/12/0.65
whole egg x2 147/12/0.8/10
egg white x2 68/6/0/0.2


Meal 2

30g whey 120/25/2/1
1x banana 105/1/27/0.4


Pre/post workout
30g whey 120/25/2/1
skimmed milk (250 ml) 90/9.8/12.3/0.1



Meal 3
black pepper steak 122g=250/28.1/4/14
beans 150g =112.5/7.05/20.4/0.3
fried wedges =263/3.8/43.2/7.5
sugar cane juice=84/0/21/0

Meal 4
chicken breast 1 portion=165/31/3/3.6
rice=242/4.4/53.2/0.4
oil+sauce +100 kcal
1 whole egg 73.5/6/0.4/5
1 egg white 34/3/0/0.1

Meal 5dcdc

unicurd 142/5.6/24.7/2.3

Before sleep

30g whey 120/25/2/1

Total

2297.5/197/228/52.55

Macro ratio (%)

41.2/47.8/11.0

No...carbs>protein again. But on the bright side protein level 197g (highest so far) which is good progress. Damn tired and lazy to blog, so CYA for tomorrow's evaluation. 

Read more »

Proj LabMONSTER day EIGHT.

Two more days..to the end of 10 days challenge, and book in day =S. LOL but it'll be my last week of being a dumb NSF YEA =D

No gym today. But read about nutrition alot. I figured I'm really not taking enough food that's why progress is slow. For my weight I need 2300 kcal to maintain and 2744 to build muscle. That's really hard to hit. Hard because to eat clean and hit this number. If not everyone would be looking ripped. That's the toughest and most crucial part of have a good physique - nutrition. Like 40% training 60% nutrition.

Still can't hit even 2700 clean today...it's really quite hard for me now. Ever since my weight loss I believe my appetite has shrunk a lot. Another thing is, I keep thinking I'm too heavy for my stature. I've notice people say that too. Now I begin to wonder, it is because of my legs? I must be cos' I have larger than average legs (due to soccer) and probably heavy ass bones too. Because my body can be thinner than other's my weight and even those 60-65kg people. And from 65-68 my 'shape' hasn't changed at all; I still look the same with my usual clothes. Although the gain around my waist is quite significant (29-31). But the fact is, most of the extra weight is probably on my legs. If I had say, normal sized legs then maybe I'd drop a pound or two. So conclusion is I can't compare my weight with others because that's what I always try to do. Somebody who is 65kg compared to me 68kg might not have much difference but it's in the legs. So I can say I have a '65kg' body if we put it that way. That means my big fear of stepping over 70kg might not be justified at all. Maybe I NEED to step over 70 to finally see the big arms I desire.

Anyway been troubling over how to get bigger yet lower your body fat %. And the rule is simpler than I thought. Normally it's 40/40/20, but if I want bigger muscles and lower fat % I'd need to adjust the ratio to something like 30/60/10. I.e, increase protein intake, lower carbs, lower fat. Obviously this is not enough I  because we still need to take cardio into account, but that is not a problem for me and cardio isn't the top of my worries now.

As the days go by, we'll try to improve step by step.

Oh and yes, nutrition wise I'm counting everything now - fats, kcal, carbs and protein. It's troublesome as hell but it's a necessity for my goals and besides, keeping track of stuff keeps me motivated and shows progression.

Meal 1 (kcal/protein/carbs/total fats)
30g whey= 120/25/2/1
1x banana= 105/1/27/0.4

Meal 2
1x chicken breast (200g)= 162/30.07/5.85/2.62
whole egg x2= 147/12/0.8/10
egg whites x2= 68/6/0/0.2

Meal 3
1x yakult (100g)= 75/1.3/17/0.1
1x chicken breast (200g)= 162/30.07/5.85/2.62

Meal 4
1x tau pok= 89/3/2/8
3x fish ball= 100/9/9/3
2x fish cake= 60/8/1/1
bee hoon (100g)= 354/6.4/81/0.5

Meal 5
wholemeal bread 1 slice= 61.5/3.25/12/0.65
chocomalt uht milk (250 ml)= 210/11/27/6

Meal 6
30g whey= 120/25/2/1 


Total=1830.5/171.09/192.5/37.09
Macro ratio (%)= 42.7/48.0/9.3

Wow, this is really troublesome to type out. I couldn't find a nutrition log for blogger...
Anyway I might has missed out some carbs and fats because of the butter I used to cook but it should be negligible. Hmm the ratio is ok but I'm way too high on the carbs side. This is what I mean. My achievable aim should be something like 50/40/10 or at least the protein must he higher than carbs, not the other way round. Hmmm...room for much improvements.

Tomorrow will be hitting the gym. I will try to eat a lot tomorrow since I will need the energy. Hope there's some improvement on my strength too.

In the near future; time for drastic changes.

COURAGE WOLF:

Read more »

Proj LabMONSTER DAY SEVEN

Wow...r u serious, it's day seven already?? 7 days already passed? Felt like only 4.

I tired to wake up at 6am again but as usual, the sleepiness is unbearable. But I did get my ass up around 7 though, which is way better than last time. I remembered COURAGE WOLF "I AM TOO TIRED TODAY IS WHAT A FAGGOT WOULD SAY".

Change of venue today, went to JE clubfitt instead. Reached around 0815 and surprisingly I was the first few! Well later then I realised opening hours for thur was 0830. Wow imagine if I had gone at 7am I would have been waiting like n00b. So took the opportunity and went straight for the barbell bench press. However my body and mind was shack as hell. It is absurd to wake up so damn early, and hit some weights only like 1h30mins after you wake up. Blood hasn't even flow to your brain yet! I can only blame myself for my screwed up biological clock.

Generally did chest/lats/biceps today. I really want to start with the deadlifts and squats now but damn, it's too embarrassing. A skinny nerd with tiny arms trying to do advanced "bodybuilder" lifts? People will laugh.

So I guess I am quite desperate for a spotter/gym companion now. I need to go much heavier but I need a spotter especially for something like bench press. I dare not do heavy weights on that without a spotter. If I can't handle the weight, there might be some serious injury and loads of stares (happened to me before). A spotter is so important...and both will train much more efficiently.

*Edit/add in -- Oh, forgot to mention, I did some cardio too, on the elliptical machine. Didn't do much but it's better to get these in since I can't run for now*

Diet today was BOOOOOORING. Ate the same old foods and I'm getting sick of it. I have been craving for STEAK since yesterday. And I wanted to eat it today but $$$ problem again. $11 for a steak meal is not worth it and not feasible for the long run. That is why I was ranting about this issue yesterday. The damn meat shouldn't be a problem! Oh another thing, I actually lost weight which is not good (or maybe it is, I don't know for sure). Ahhhhhhh, stressing over food, I'm sad.

Here we go again: (adding calories this time)
breakfast- banana x1=105/1g
pre/post workout- 30g whey+250g skimmed milk=195/34.8g
lunch- chicken breast rice+meal=500/30g
          soya bean milk (388ml)=267/14g
snack- isojoy soya dessert=131/5.9g
dinner- chicken breast+egg(2?)+rice=600/42g
snack- 250g skimmed milk=75/9.8g
           2 packets munchys lexus peanut butter=98.5/2.6g
before sleep- 30g whey=25g
--------------------------------------------------------------------------
Total Calories=1971.5kcal
Total protein intake=165.1g
Weight=68kg

When I think of tomorrow's food I'm getting demoralised already. Chicken again??! Because I have to use up my remaining 400g of breast I bought before they expire. Oh man, I'm so craving for steak, just give me some BBQ steak already. Tired.

COURAGE WOLF:

F

Read more »

Proj LabMONSTER day 6!

It's that time to blog again..! I admit, blogging definitely helps me focus on my objective and makes me feel I've progressed (somewhat).

So it's day 6! (hands kinda trembling and uncoordinated due to bicep work minutes ago..)

Ok, first and foremost my diet is pretty good today. And I hit 180+g protein which is fabulous.

Managed to eat 6-7 meals today(portions) of high protein, low fat.

I guess I didn't have to worry about not being able to finish the chicken breast I bought yesterday; I already chomped down 400/800g (two breasts). And I've come to the realisation that in Singapore being a bodybuilder is a tough road. Namely because of our pathetic gyms and the limitations of our supermarkets. In a ideal world for bodybuilders, MEAT should be fresh, cheap and easily available. If not, they need to be able to bulk purchase frozen meat like chicken breasts and beef cuts. But for me, that is totally out of the question. In fact, I feel so pathetic when I have to stress over the price of beef cuts, or where can I get them in bulk. Maybe it's because I'm not financially capable to support my goals. But something like $2/100g for eye of round steak is just too expensive for me. This is a problem that shouldn't even exist. Is meat so expensive in places like Britain or US also?

Another thing is our gyms. Maybe the culture is not there yet. But public gyms in Singapore is way too small and the machines are so limited, it's a joke. Go have a look at US gyms and compare. And it's not like people don't workout in Singapore. Even on a weekday morning the public gyms are almost always full. In my last trip to Jurong West gym I had to WAIT god knows how long for the bench press, because there was ONLY ONE IN THE GYM! That is just sad. Go have a look around most clubfitt gyms in Singapore, they only have ONE of each machine. That's just sad. I bet in US the folks there can just go anytime of the day, and have no problems with limited number of machines. Haix, what's the use of complaining.

Also today, after half a year I guess, I went to do pull ups. Yea. And I could only do...not even gonna say cos' it's too embarrassing.

But keep improving, I will.

Alright let's post today's diet first.
breakfast-chicken breast (panfried) 250g=35g
                yakult x1=1.4g
lunch-chicken breast (panfried) 150g=30g
pre/post workout-30g whey+skimmed milk 250g=34.8g
snack-180g canned tuna chunks=24g
dinner-yong tau foo (again=.=)
           3x eggs=18g
           1x small tau kwa=8g
           1x fish slice=3g
           bee hoon=4g
pre/post workout-30g whey=25g
--------------------------------------------------------------
Total protein intake=183.2g

I don't care if I overtake, I just wanna gain muscle fast.

Hmm, I think I will hit the gym again tomorrow to work on chest/arms/lats/back and do CARDIO (not running but some other machine i can find).

Ok, see ya.

COURAGE WOLF:

Read more »

Proj LabMONSTER day 5..

Every day it gets tougher.

But finally, we are halfway there. 5/10 days. Today I think I finally faced some roadblocks. And today I felt the cravings. Like for example walking pass fairprice and seeing the milk tea @ only $2.25 for 2. I was damn tempted to just hoot. But we have to stay on the objective, even if just for these 10 days. So I had to suck thumb and ignore all the cravings. Although I had to get a cup of iced root beer (shiok) to keep my body in check if not once my cravings spill over, I will binge (yes I will) and bam, yo-yo effect, simple.

Tried my self made barbells today. Did some 'bench presses' and bicep work. I must say the tek koh is very fragile. And the weights (heavy bags) because they are not compressed, makes pressing them quite awkward and uncomfortable especially the heavier weights. But we have no choice but to improvise, so tek koh weights is a good substitute. It works. Not as effective, but it gets the work done. And no, I realised I cannot do barbell curls with it. The 'snapping' effect when I curl it to my body is extremely awkward and I'd be stupid to let it injure myself. So I could only use the only alternative; my other gigantic bag.

Ok, there is a BIT of improvement. Can see the veins more visibly now but as for size, maayybe they are bulging out a BIT more but no obvious size increase. When (if even) will I see them?

Oh yea, kinda screwed up my eating schedule today. Not the nutrition, but the timing. Somehow I was too lazy to eat (?) and kept on pushing meals back. Until I found out I have to stuff everything into dinner. That wasn't good at all. I felt bloated, low on energy and most of all didn't hit my target protein intake. Well, this is the first mistake I've made and I hope it's the last. I need to remind myself to plan my meals more consistently...

Anyway I bought 800g of chicken breast (fresh, not frozen) to chomp down until 25th. Tomorrow brunch will be just that, chicken breast and some spaghetti.

Diet today!
breakfast-nil
brunch- yong tau foo*
             stuffed tau pok(half)=2g
             1x tau kwa(small)=8g
             1x hot dog=5g
             1x fish cake=3g
             1x goh hiong=2g
             fish ball x2=6g
             bee hoon=5g
*most YTF stuff are argaration because it's hard to tell the exact amount of protein, since they all vary in size and cooking method.**
pre/post workout-30g whey+250ml chocomalt milk=36g (taste super SWEET)
dinner-same as yesterday=40g
before sleep-30g whey+250ml skimmed milk=  34.8g
------------------------------------------------------------------------------------------
Total protein intake=141.8g

Wow this is kinda epic fail. 141.8g only. I wanted to just take another scoop of whey but I'm too scared. And my stomach feels really really bloated. Anyway I'm probably 70kg now so my target intake should be 154g. So I need to aim for 170g protein per day now.

Ok, 5/10 days over. Half of it is over...

COURAGE WOLF:
   

       

Read more »

Proj LabMONSTER day 4

Argh progress is really slow...!! Or is there even any?

Day 4...in the past I would have given up by now. No way..not this time

So yea, had to drag my sleepy ass to gym early in the morning. Set alarm at 6am but was so sleepy so didn't reach the gym until around 9 plus. Just focused on chest today, nothing more, nothing less.

Tomorrow will be bicep/chest/legs day. At home, with my custom made "barbell". (Basically tek koh+heavy bags)

Anyway, we are 4/10 days already..I have to keep it up.

Weight: 69kg
Today's diet.
breakfast- 1 can tuna=25g
pre/post workout-30g whey+milk=35g
lunch-chicken rice+meat=30g **Add meat from that stall was pathetically little. After adding meat the size even lesser than one piece of breast. Shite!
snack-green tea bean curd=5.9g
dinner-3 eggs(2 yolks removed)+1 chicken breast+half bowl rice=40g
before sleep-30g whey=25g
--------------------------------------------------------------------------------------------
Total protein intake=160.9g

Quite tempted to take 3 scoops per day from now on, but I think I'll just be conservative now. If things don't work out, I might just become fatter. And if it's really 80 scoops, one tub of protein will run out really soon. Then need more $$$ to restock. Don't want that to happen.

COURAGE WOLF SAYS:

Read more »

Jay Chou Exclamation Mark! Album Review

Shortly after my Proj Lab 3rd day post I decided to post THIS. After seeing the ludicrous reviews from a few websites I needed to post this to satisfy my own ego. lol.

First and foremost comparing 療傷燒肉粽 to 聽媽媽的話 r u serious bro? What a joke?! Both songs are not even similar! Wow. Am I hearing the same songs??

Generally I thought this album was plain average. Some great songs but a lot more pointless ones that overshadow them. And some parts of the great songs could have been instant classics had MR JAY put in more effort. Comparing the previous few albums, this is slightly better than 跨時代 worse than 我很忙.

1) 驚嘆號
How do I even start. Yea it's the typical No.1 slot song of his "movie-turn" albums...see 跨時代/龍戰騎士. Usually a softrock type of intro song, fast paced. Let's be fair and compare them on the basis of fast songs.   驚嘆號  has good heavy guitars, mature music blending, above average verse but the letdown is the chorus lol.
"號號號號號號號號" yea Mr Jay just steal from your old works again lah. Say you love it man. Just another song.6/10

2)迷魂曲
What the hell. When Mr Jay is at his best he's untouchable. But this. This song shows the worse side of his compositions. (However his worst still owns alot of others). The verse, typical, sounds recycled and mashed from previous 'club' songs of his. The only postitive thing is the chorus which is quite classic jay chou rumbling style and catchy too, but for his standard, NEH. I don't dig his clubbing songs at all. Same goes for 嘻哈空姐/蛇舞/扯. No more club songs pls.......4.5/10 (for his standards)

3)Mine Mine
Why are people raving over this song??? Can someone explain to me?? Hey, to me it is just AVERAGE, I have to be blunt! And made worst by TWO points - one, autotune. Two, the background rhythm is an exact copy of 我不配!. However the chorus is the worst of all!!! It's just some uncreative melody that any average artist can create! This is NOT Jay chou standard bro! Yea he's trying show off his english skills but omg. Yea putting in min nan is cool and all but the chorus just don't meet his high standards. It's an insult to 我不配. Really. Do not know why people can love this song so much. Have they ever heard his first few albums? Have they heard his truly classic R&B hits like 龍捲風/上海一九四三/黑色毛衣?? One word for this song -- OVERRATED. 5/10

4)公主病
Ok finally the first creative song from this album. The music is copied from 陽光宅男 (everone knows that already), but I have to give it to him, 公主病 is better. It's a very rare case of a sequel being better than its predecessor. Why? First he just randomly created this tune from Mr J Channel. Second 公主病 is more upbeat and lively, so much so that when I go back and listen to 陽光宅男 I feel that it's soooo slow and not as energetic. Also the melody is very catchy. It's not that type of chromatic-catchy but more in the vein of a strong, rock feel. You can hear the instruments, they are harder than  陽光宅男 and the part where   陽光宅男  goes into a solo,   公主病 replaces it with a breakdown instead. But somehow it's more catchy! Btw chorus was very well mixed. Great song. 8/10

5)你好嗎
Why is Mr Jay going in this minimalist style? I mean for the first of its kind (說了再見) it was ok, (didn't like it though) but doing it again...wow it's boring man! And disappointingly this is the only ballad in the whole damn album r u serious bro??! [This is the main problem with this album; whole lot of pointless experimental crap and compromising on his strengths i.e ballads and ZHONG GUO FENG...I'm sad =((] Before I get to the good points, the worst thing about this song is NO DRUM BEAT HAHA. You can't do this...stop this minimalist stuff and get back to real ballads like 說好的幸福呢/最長的電影 pls...(and I'm not even gonna compare to his first five albums' ballads cos' they are even better) But to the good points, the chorus is GOOD. Very Jay chou style, very similar to   最長的電影 as they both require singer to "biao ying" and sing like their dying. Wow and the chorus on the second time DID HE SING IT HIGH OR WHAT? I don't know what note it is but it's definitely up there with some of his highest ranged songs. Cue 擱淺/髮如雪 last part. As a song, not bad but please go back to the tried and proven formula - piano/violin/DRUMS combo thank you..7/10

6)療傷燒肉粽
I like this song! The chorus keep looping in my head; I can't get it off! It's the kind of song when you first listen you know it's good. Yea, it might suit a female singer better but I guess his voice is cute enough to pull it off. And one thing-people are saying the   燒...肉...粽 part will be sang over and over but please, no. It's the chorus. This is one of the more creative melodies he's come up with in the past 3 albums. Very catchy, very pop, serves its purpose well. The song I've looped the most in the album. As a song it's nothing special but I say again, the chorus. It's addictive. 8/10

7)琴傷
Well this might be the one I'd start to appreciate more and more each day. Quite a weird song but after a feel listens and reading comments you can hear the similarities. So if we put it into catergory it's similar to 夜的第七章 and 夜曲(rap part). Although the aforementioned are much better but this has it's own unique taste, I'd say. The chorus- intriguing. However the part that is starting to grow on me is the background music during the chorus. The du dudu du dudu du dudu du dudu part. Very arrogant sounding. Yea people all rave on the piano part etc etc great reference etc etc yea I give him credit being able to mash it into the song but this is Jay chou...who should be CREATING the piano lick instead of just copy and paste. I need a few more listens. Right now, 7/10

8)水手怕水
牛仔很忙/魔術先生/水手怕水 -- they are a trio. Listen all three after one another for full effect. Everybody likes this kind of cute cowboyish song. But they are just that. Rarely will you see them make anyone's top Jay songs. But I understand, this type of 'gimmick' songs are necessary for variety so good, come out with more of these! 6.5/10

9)世界未末日
Easily, THE song of the album. Wow. I love it. Nobody should even argue otherwise because non of the other songs can even fight with this. At first listen I was shocked: "WHAT the intro has the 晴天 feel!" And that got me real excited. And Jay did not disappoint. For the first time in a long time this is the only song that has two verse types; the intro verse PLUS and build up verse. What does it mean, simple. He is not rushing into the chorus and I really love songs like that, when it's slowly built. In an industry of verse-chorus-verse-chorus this really stands out. Amplified by the fact it's a rock/guitar driven number. The part where the drums kicks in and he sings to the beat is the best part of the whole album. And at first I thought it was the chorus but bang, the drums intensities and out comes a brillant chorus! It really HAS THE END OF MOVIE/WORLD ENDING FEEL~~ I love it. Again, best Jay chou song in the album but one small criticism.

WHY DID HE NOT SING THE BUILD UP VERSE AGAIN ON THE SECOND PART...wanna cry...go hear again...verse1-building up verse-chorus-verse1-chorus-end.

If only had he sang the build up verse, this would have been perfect. Even without a bridge! Wow. How hard could it be to just add the build up verse again? Album time restrictions? Even so he should REMOVE those pointless crap and sing the damn build up verse again!! The song gets a 9/10 but had he sang the build up verse AND added a bridge it would be PERFECT.
What I'm saying is verse1-bu verse-chorus-verse1-bu verse-chorus-bridge-chorus Wow that would have KILLED it!

10)皮影戲
Wow. Can't believe it. The zhong guo feng lick in this rap song is the only ZGF part in the whole album!!! I'M SAD. Really want to say a big F to Mr Jay for NO ZGF song in this album!!! ZGF is HIS TRADEMARK BRO! Wow.
Whatever, this is another forgettable, pointless, .......
Haix. 5/10

11)超跑女神
Oh-Oh~... Sounds average at first, needs repeated listens. The thing that sucks for 超跑女神 is it's fighting a losing battle with   療傷燒肉粽 in the album. But the problem is the album only needed either one. Why did he put both in one album baffles me.  超跑女神  is not bad but would have had more credibility if put in another album with nothing fighting with it.   療傷燒肉粽  just overshadows it, sad to say. Point to note:   你專心在畫睫毛　我專心在等你笑
你唇膏　塗抹少少　撒嬌　討好　我收到
Is a classic, pure Jay style. But a shame, it only lasted few seconds.
Oh. The  龍捲風 piano touch is cute too. 7/10

That's it.

Three (+): He still can create ultra-catchy melody, he is not ditching rap, and  世界未末日 .
Three (-): NO ZGF. Too much experimental crap. Unbalanced song variety.

Read more »

Proj LabMONSTER Day 3

The progress is slow and the training is tough but I just have to press on and not give up like before...

Spent most of the day outside (Istana gathering) so not much was done. My body definitely felt like resting at home. I guess I was so tired I even fell asleep during the movie! Twice. Nah. It's not me. The movie's too boring anyway. Shoulders still hurting. And felt the burning sensation in my thighs and quads while I was on my way home. Two hours sitting in a movie theatre WILL contract your muscles and trust me, it hurts afterwards.

Diet is ok, another standard day. Except I cheated a bit with the Pokka cloudy apple drink. Bluffed myself that I was drinking it out of thirst and necessity, when actually in the first place I should've brought my own waterbottle, if I was commited enough. My bad.

Today's intention is just to rest, and maybe hit my biceps a bit. I will do chest/arms tomorrow (yes MUST GO GYM TML) so will keep it light and easy today. I hope I'm not pushing myself too hard, to soon.

Anyway too tired to type. Will be posting daily for recording purposes and motivation, at least till' my 10 days are over.

Diet today.
breakfast- 30g whey =25g
brunch- soya bean drink=7g
             PEK KIO chicken breast rice+meat+tau kwa=56g
             cloudy apple juice=0.5g
dinner- yong tau foo soup(no noodle)
            prawn ball/crab ball x2=6g
            1x tau kwa=10g
            1x tau pok=3
            1x goh hiong(prawn)=2
            1x fish cake=3
night snack- 100g cornflakes=8.2g
                    250ml chocomalt milk=11g
pre/post workout drink- 30g whey=25g
----------------------------------------------------------
Total protein intake=156.7g

Good. Still hitting the mark. Might be inaccurate in some food items, so total intake might vary +/- 10g. So better more than less. Bye.

Read more »

Proj. LabMONSTER(in progress) Day 2

Ok, we are done with the second day of our training. The diet has been quite strict, with heavy emphasis on protein. I've tried my best to make sure I really get the protein this time.

Well I said yesterday the breakfast for family day might screw with my plans, but luckily it was only 1x sausage mcmuffin. I still hated the idea of consuming fast food especially Macs during my training days but it's ok, one sausage mcmuffin is nothing.

Result of yesterday's training? Whole back was aching. Which is strange! It should be my arms and chest but it was my back instead. This simply means I used too much of my back for the workouts. Got to get much much stronger man...

Today's workout:
I wanted to concentrate on compound, full body workouts today, or at least that was what I hoped for. I'm still a n00b at weightlifting. =( No arms training today. So I did three important but moderately difficult workouts today. Deadlift, squats, and standing military barbell press. I've to admit it's the first time I'm doing such 'advanced' stuff but I figured if I want to be serious about making a change, I must do them. Perfect form and posture AND breathing is crucial for weight lifting, especially so for these compound exercises. So I tired my best to do my research, watch the instructional videos to learn correct form. I think I did quite well. But having a big mirror in my room would help so much. Added some wide arm push-ups too (for chest) and crunches+flutter kicks (for abs). Overall quite satisfied with today, with the fact I'm doing everything at home AND using self-made weights.

Now the diet.

Ate quite a variety today I guess, let's see:
Breakfast- 250ml milk+30g whey =35g
                 1x sausage mcmuffin-14g
Lunch- young tau foo.
            2x egg whites, 1x whole egg= 12g
            1 slice fish= 5g
            1 tofu= 5g
            1x hotdog- 5g
snack- 1 cup yogurt=7.5g
pre/mid/post workout- 30g whey = 25g
dinner- 1x can tuna chunks in broth =25g
            chicken breast rice+add meat= 25g+4.2g=29.2
-------------------------------------------------------------
Total protein intake=162.7g

YES. Over the 150g mark by 12.7g. Great improvement from yesterday. The choice of food is not bad and sustainable. Cheap too. But would have liked to remove the sausage mcmuffin. Oh well.

Day 2 is over.

I'm building momentum, let's go!

Read more »

Project LabMONSTER (Revisited Nov 2011)

Since my last duty, I somehow had a newfound surge of energy and motivation to start training again. Well, my running 'career' is on hiatus right now, except for the one big event which is SCSM 2011. My last run was well over two weeks ago, where I ended abruptly and painfully at only 7K. It is totally unwise to run at all much less a FULL marathon but I've already signed up. Anyway I will obviously do a walk-run strategy and worst come to worst I'll just walk till the finish line... So back to my training. Yea, "Project LabMONSTER" is brought back from the grave once again and this time, I may actually succeed. Finally?

To make it short and sweet -- I'm on a short term plan to achieve the improbable: make some changes in 10 days.

Yes it's a 10 day challenge to a more muscular physique. I'm not trying to suddenly become some musclefreak, but just aiming for some significant changes. I believe it's possible if I work hardcore for 10 days.

Few factors for this sudden project:
1) my 11 days leave from 17th-27th. Taking away the first day, I have exactly 10 full, uninterrupted, free-from-army days. This is a nice number to try to accomplish something. Also, with 10 days to myself I can test whether the theory of me being able keep healthy (eg self cook, clean eating) when meals are controlled by me is correct. There has never been 10 solid days free in the last 2 years since my enlistment. The last time I self cooked and counted calories was in 2009 (when I had all the free time in the world) so I'd like to get back to a healthier livestyle again.
2) friends. Somehow, some guys in istana decided to train and bulk up so much that it is starting to become a trend. And seeing them more muscular, while I was getting fatter wasn't cool at all. For quite a few weeks this has been bothering me already. I want to be better than them. I have to. Time to hit the gym, enough said. Then I'll show them...
3) preparation for university life. Ah, the social pressure. With so many JJC kids there, and much much more fit guys in uni, it's a different ball game. Being slim can no longer cut it. I have to have some muscle. Especially the arms. NEED. BIG. ARMS.
4) just want to do something, anything with so much free time. Better than waking up everyday and spending the whole day rotting in front the laptop, which is made worse by the fact I can't run long d. If I can't run, I have to pump iron, simple.

So yea a lot of motivation this time round. I am going to promise myself to commit long-term, but NOW, now the short term target is to, as I mentioned, gain some muscle in 10 days. It's a 10 days challenge!

I believe it will work this time. I have the knowledge ( always had, never executed). I am executing now. (heavy weights, low reps). I have the resources (itouch, bodybuilding.com). I have the motivation and inspiration (mentioned above). I have the money. And this time, probably gonna be the crucial factor; I have the PROTEIN. Yes. The basis of muscle building is simple, you must have enough protein! If not no matter how hardcore you train your biceps will always look the same!

So I'm trying as hard as I can to follow the method of 150g protein/150 lbs (my weight). Every single attempt previously failed because it was too unrealistic to get so much protein with normal foods. Either I have to eat more (more $$$ wasted) or get protein powder. And finally, I can say, I GOT MY WHEY PROTEIN TODAY! It's the Ultimate Nutrition Prostar Whey, which is generally what everyone uses and is quite effective too. The 25g of protein per scoop is a miracle.

Anyway too lazy to elaborate on my workout but I can say I'm working harder than usual. And I'm actually working hard, in a long time, so.

Today was the first time I went back to a public gym in like, 6 months? And finally I forced myself to check my weight after so long of deceiving myself. I gave myself a range of 67-70kg and my to my relief I'm only 68kg. It's still bad but I'm still fitting my clothes so no worries.

Let's end the post soon. So today is officially the first day of my 10 days challenge. I really hope I can stick to my schedule for this 10 days. I know if I do, this will be long term. If I don't, every thing's going back to square one.

Day 1
Weight: 68kg
Total Protein intake: 135g
Food:
Breakfast - nil
Pre/Mid/post workout drink - 250ml low fat milk + 1 scoop (30g) =35g
Brunch - chicken breast rice + 1 egg =30g
Snack - soya beancurd 1 serving = 6g
Dinner - spaghetti in tomato sauce + 3 egg whites = 29g
Pre/mid/post workout drink - 250ml low fat milk + 1 scoop (30g) =35g

P.s Tomorrow breakfast/brunch might be compromised because of family day buffet...I'm sad. Anyway, 14 days to ORD =D=D=D

Read more »