PLAB series: 15 Day Fast Bulk

Now's the time. The second intense part of this long transformation. Ok, so we started with the 10 day challenge, which was quite successful, if not we won't we here blogging part 2 now. The 10 days was a good start to discipline me and get me back into the game, so to speak.

Ok enough time wasting, let's detail some stuff down. Current weight 70 kg. start around 67+ I believe, so I've made good progress. Even though I may seem fatter now but cutting the fat should be no prob for me. The important thing is to build mass.

Ok so from tml until 15 days later the diet and training will be as strict as possible, even if I have to work. Food control and especially protein intake must be followed and monitored closely. Some new stuff I will try, like fish. Many old tried and proven stuff I'll keep, like chicken and milk. Gym sessions will no doubt be effective and planned. There's not much time left before sch starts on 30th jan do I have to take this time to do as much as I can.

Ok blogging on iPhone is very tough, so we'll start with Day One tml!!

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What Da Hell

I am conditioned to yawn when I hear YHYL

Unconditioned stimulus=sleepy
Unconditioned response=yawn

Conditioned stimulus=YHYL
Conditioned response=yawn

Wow.

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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:

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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. 

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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:

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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

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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:

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