Posted in Exercise

Friday Exercise/Food Log

Today I went to the gym unprepared in regular khaki and a t shirt. I didn’t felt like exercising, but I somehow managed to dragged myself to the gym.

landscape-sky-3
Panorama Photo taken with Sony A6000

Here was what I did today:

  1. Walked on Stairmaster for 5 minutes
  2. Low row machine (strengthens your back)
    1. 110 lb 15 reps
    2. 120 lb 12 reps
    3. 130 lb 5 reps
    4. 140 lb 5 reps
  3. Shoulder press machine (I did not kept track of this).
    1. 110 lb at 12 reps
  4. Dips
    1. 12 reps x3
  5. Wide grip Chin ups (the handles were slippery are hard to hang onto)
    1. 5 reps x3
  6. Abdominal Crunch Machine (Getting the first rep done was the hardest part)
    1. 30 lbs 12 reps
    2. 40 lbs 20 reps
    3. 50 lbs 12 reps
  7. Dumbell curls
    1. 20 lbs 15 reps
    2. 30 lbs 12 reps
    3. 25 lbs 15 reps x2
  8. Dumbell twirls (I have no clue what I’m doing here, just messing around I guess
    1. 20 lbs 12 reps
    2. 30 lbs 12 reps

That’s all I could remember doing today at the gym. At least I did something productive!

Food log today.

Below you will see what unhealthy diet/food lifestyle I live in. No wonder I am still underweight.

Breakfast

  1. Oatmeal with chicken
  2. Water

Lunch

  1. Random food from a potlot
    1. chicken wings, noodles, rice, spaghetti
  2. Protein Shake

Dinner

  1. Carne Asada Fries
  2. Sake
  3. Cuban Cigars (second hand smoking -_-).

 

Happy holidays and Merry Christmas to everyone!

My family doesn’t really celebrate this holiday and none of my friends ever invite me anywhere but I will find something to do. Maybe take more photos at the zoo this weekend. Tune in next time!

koala-zoo
I wonder, do koalas ever exercise?

Photography Practice: Landscape Photography (Click for larger image).

 

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Posted in Exercise, Photography

Thursday Exercise/Food Log and Dinosaurs!

Exercises I did today:

  1. Walked on Stairmaster for 3 minutes
  2. Back pulldown machine
    1. 65 lbs 8 reps
    2. 45 lbs 12 reps x3
  3. Dumbell Alternate Bicep Curls
    1. 20 lbs 15 reps
    2. 30 lbs 6 reps
    3. 27 lbs 12 reps
    4. 32.5 lbs 8 reps
    5. 27 lbs 6 reps
    6. 30lbs 12 reps
  4. Leg Extension
    • 90 lbs 12 reps
    • 120 lbs 5 reps
    • 150 lbs 5 reps
    • 170 lbs 12 reps x2
  5. Shoulder Press Machine
  6. Other upper body machines to kill time.
    • I did not kept track of the reps I did on these machines.
  7. Sit ups
    • 100 reps without stopping

Total exercise time 60 minutes

 

Food I ate today:

Breakfast:

  1. Oatmeal with chicken
  2. Tea
  3. Chewy granola bar

Lunch:

  1. Rice with Chicken nuggets and spinach
  2. Banana
  3. Water
  4. Chewy Granola Bar
  5. Popcorn

Dinner:

  1. Chicken nuggets
  2. Milk with cookies
  3. Pho
  4. water and soda

 

Macro Photography of Dinosaurs

I bought some little Dinosaurs from the store and I decided to use them to practice my photography skills. I think it’s easier to take pictures of action figures and animals then of people in the streets. People in the streets will often nag at you…

I used the normal kit lens and zoomed in at 20-30mm. It gets too blurry when I get too close though.

What would the world be like if dinosaurs still existed today? Feel free to comment below!

 

Posted in Exercise, Guides, Life, Uncategorized

How to calculate your calorie needs for muscle mass

calories

If you are underweight, overweight, average weight or just want to build muscle and accomplish something in life, the first thing you need to do is learn how much you have to eat and incorporate that into your everyday nutritional diet. In this article I will review how to calculate your calorie needs and determine how much protein, fat and carbohydrates your body must consume in order to gain muscle mass/weight. Once you learned how much you need to eat to accomplish your goals then you can start going to the gym and learning the basics about lifting weights to failure.

Lean Bulk or Agressive Bulk?

If you are average weight you should aim for lean bulk. Which is your TDEE +250 calories

If you are underweight (That’s totally me). You should aim for aggressive bulk, which is your TDEE + 500 calories. This will help you gain weight more.

**TDEE stands for total daily energy expenditure**

 

Calculating your calorie intake and requirements

In order to determine your TDEE, you must first go to this website  and it will give you an estimate of how much calorie you need per day: https://www.muscleandstrength.com/tools/bmr-calculator

Once you have that number down you can use it to determine your protein, fat, and carbohydrate requirements

Protein:

1g of protein per lb of your total body weight. Take that number multiply it by 4 to get your calories

Fat:

0.45 grams of fat per lb of your total body weight. Take that number and multiply it by 9 to get your calories.

Carbohydrates:

The remaining calories will be your carbohydrates. Add the total calories that you need for either aggressive or lean bulk to your TDEE.

Take that total number and subtract it from your protein and fat calories. This will give you your remaining calories of carbohydrates. Once you have that you can divide it by 4 to get the remaining grams of carbohydrates that you need.

 

So what number did you get, feel free to share!

I’m underweight and I would like to go for aggressive bulk so here are my nutritional requirements

Protein : 107g

Fat : 48.15g

Carbohydrates 434.66g

TDEE : 2600 Calories

 

I am  not sure how to keep track of what I eat but I will figure it out soon.

Thanks for reading, and I hope this article is helpful for other people that want to change their diet to gain muscle mass.

 

My protein food: Chicken, eggs, protein shake

Carbohydrates : Rice, oats, fruit, vegetables

Fats: Avocados, cheese, mixed nuts and seeds.

 

Remember, it’s all about what you eat that will make your body change. Don’t go to the gym and lift weights without proper nutrition!

In this article I only talked about calorie needs. To read more about gaining muscle and what kind of exercises you need to do, go to the link below:

  1. https://www.muscleandstrength.com/expert-guides/muscle-building
Posted in Exercise, Life

Arms workout routine by Calum Von Moger

I’ve been trying to gain upper body mass for a while but I haven’t really following any training routine. I’ve only been lifting random weights and doing curls until I can’t feel it anymore. But I’m going to start following this guide made by Calum Von Moger for one week and see how it goes. I usually use the reverse pyramid method. I grab the heaviest weight first and work it until failure and then drop the weight and go to failure. The hardest part is training my mind to push to failure, sometimes you just want to give up halfway but you know you can probably push for 5 more reps until you can’t feel your muscles anymore!

Here are the workout routines from the bodybuilding website:

  1. Barbell curl (4 sets of 6-12 reps)
  2. Preacher Curl (4 sets)
  3. Concentration Curls (2 warm up sets, 2-3 working sets)
  4. Ez-bar skull crusher (what is this)
  5. Seated tricep press (4 sets to failure)
  6. Dips – triceps version (4 sets to failure)

Source : http://www.bodybuilding.com/fun/calum-von-moger-armed-and-ready-workout.html?mcid=SM_youtube_Zb-K7YAzAZM

 

 

 

Posted in Exercise, Life, Summer

My experience with a personal trainer

exercise meme2

Greetings to my readers,

These past two months I signed up for gym membership and I also signed up for a personal trainer to help guide me through my exercises. I actually didn’t planned on signing up for the personal training but the sales member somehow persuaded me.

Originally I didn’t want to register for a personal trainer because it was very expensive (About 700-800$ a month for 12 sessions). They kept asking me yes questions and eventually I was convinced to sign up for the training sessions.

Positive things about my personal trainer:

I was able to learn new exercises and how to properly gain muscle mass gradually.

I somewhat learned how to eat more and add a variety of food throughout my day.

 

Negative things about my personal trainer:

I expected my trainer to be very knowledgeable but apparently she lacks expertise and assertive communication.

Instead of giving me advice and wisdom on how to properly carry out exercises and gain mass on my own, she would often ask me some some questions and respond in a negative way.

How are you going to do these exercise by yourself?

How are you going to push yourself to add more weight?

She assumes that I would not go to the gym often as soon as I was done with her training sessions. She believes I will lose all the muscle I gained once I am finished with her training sessions. I apparently have been going to the gym on my own 6 days a week and I find her to be very rude.

Yes questions:

After training with her for a month I noticed that she often asks the yes type of questions to try and get me to sign up for her training sessions again. I believe she just wants money and doesn’t care about the growth of her students.

Some questions that she asked me:

You want to build muscle right?

You want to gain weight right?

If I say yes, I will be forced to sign up for her sessions again. So to respond to her rude questions I had to say no. This women hasn’t given me any guidance or wisdom for me to be confident in training by myself. I think she just wants to keep me there so she can make more money.

Nutritional Guidance:

In addition to the personal training, the trainer also reviewed some nutrition and gave suggestions on what I should eat.

Although the information was very good I apparently find her approach to explaining nutrition and getting me to eat more protein rich food to be very unprofessional.

She would often ask me what I ate throughout the day. When I told her what I ate, she seems to be very defensive and starts telling me to eat more, drink 2-3 protein shakes daily.

She raises her voice and that does not seem professional to me. When I told her I had one egg for breakfast, she told me to eat 12 eggs a day to gain more mass. That was where she lost my trust and I find her to be a not so reputable source of nutrition. Eating too much eggs will lead to high cholesterol and that can kill you.

I think she could use some coaching to improve her people and assertive communication skills. She is very hard to approach and respond to because she always says defensive statements in a rude way. I do not feel comfortable talking to her and I will report her to the manager.

 

What I learned from all this:

I will not sign up for a personal trainer again. You expect to get a lot of progress and goals achieved through the help of a personal trainer but not with someone that always thinks negatively and assumes you will not lift enough weights to achieve your goals. My training session was actually 2 months long, so I had to pay 1400$ for them. That was very foolish of me and I should have said no and walked out of that door.

I have taken martial arts class before and I believe my sensei has given me more wisdom and confidence to be off on my own then this expensive trainer. I will most likely find a martial arts school near me to train with instead of a useless personal trainer.

Some advice I want to give:

Don’t be afraid to say no and run out that door when people try and persuade you with yes questions.

Don’t be afraid to speak up for yourself.

Don’t be afraid to seek out guidance from other people.

Don’t be afraid to report things that you see are unjust.

There are better sources of exercise routines and nutritional guidance online, take advantage of those.

 

Other things that might be useful:

I don’t think that all personal trainers are rude like this, this is just my experience with a specific trainer.

Because my trainer was a terrible nutritional guidance, I went online and found alternatives and better suggestions from famous celebrities.

 

The Video below is about Terry Crews workout and what he eats daily.