'Abs are made in the kitchen'
This is so true. Exercise and good nutrition must go hand in hand and I couldn't agree more.
So on my 50 day journey, have I met my goals? Let's see.
Is it now second nature to eat clean?
Yes, at least when I'm at home. I'm so used to buying chicken breast, eggs, frozen fish fillets and shrimp and salad and stir fry veggies on a weekly basis now. I love the ritual of steaming the chicken and boiling the eggs to keep in the fridge so I'm always well stocked with good, lean protein. I love grilling (sometimes steaming) my fish fillets because the fish tastes gorgeous and melts in my mouth! I love the sweet and crunchy shrimp added to my raw salads or stirfried veggies.
When I'm planning to eat out, I automatically search for the menu online so I know what good foods I can order even before I step into the restaurant. Even if I want to eat items that are not so compliant to clean eating, I already know what I want to order, so I don't go overboard on the day itself.
Have I reached my physical goals?
Measurements wise, I would say I've exceeded expectations. My plan was to have a 24.5 inch waist by December. I've achieved that now and some mornings, my waist is almost 24 inches. I'm not so bothered by measurements though, I just don't want to lose lean muscle.
Fitness wise, I think I've made a vast improvement from when I first started working out in February, but have started to plateau and not have as many personal best timings or reps. This is also one reason why I started adding more high octane carbs to my meals, like fruit or muesli to breakfast on days I feel tired. I also noticed that the day after I eat significantly more, I manage to hit personal bests in my workout. There may come a day when I will include carbs at both breakfast and lunch if I continue to see my fitness plateau for an extended period. I'm still hitting personal bests for now, so I'll keep things the same for now.
Most importantly, am I happy?
Yes, most definitely! I like the clean foods and I like the results! I like feeling lean and not bloated. Going easy on myself also helps prevent wild binges that make me feel terrible.
So I think this lifestyle is sustainable and I think I'll carry on with it. I like that there are also many salad places around now, like Sumo Salad and Salad Stop in town where I can get my protein and salad fix anytime! Yay!
Countdown to D-DAY
Monday, June 25, 2012
4HB Day 50/50 - 25 June 2012
Post-workout:
Protein shake.
Breakfast:
Tuna, salad.
Green tea.
Snack:
7 baked almonds.
Lunch:
1/4 Chicken breast, hard boiled egg, salad.
Green tea.
Snack:
Fried chicken.
Dinner:
Steamed fish, salad.
Green tea.
Snack:
Black decaf coffee.
Protein shake.
Breakfast:
Tuna, salad.
Green tea.
Snack:
7 baked almonds.
Lunch:
1/4 Chicken breast, hard boiled egg, salad.
Green tea.
Snack:
Fried chicken.
Dinner:
Steamed fish, salad.
Green tea.
Snack:
Black decaf coffee.
4HB Day 49/50 - 24 June 2012
Breakfast:
Protein shake.
Snack:
7 baked almonds.
Lunch:
Chicken breast, salad.
Green tea.
Snack:
Hard boiled egg.
Dinner:
Cheese bread from bakery, fried pumpkin.
Green tea.
Snack:
Black decaf coffee.
Protein shake.
Snack:
7 baked almonds.
Lunch:
Chicken breast, salad.
Green tea.
Snack:
Hard boiled egg.
Dinner:
Cheese bread from bakery, fried pumpkin.
Green tea.
Snack:
Black decaf coffee.
Saturday, June 23, 2012
4HB Day 48/50 - 23 June 2012
Post-workout:
Protein shake.
Breakfast:
@Jimmy monkey: sausages, scrambled eggs, wilted spinach.
1/4 banana chocolate muffin.
Green tea.
Snack:
Jackfruit.
Lunch:
Chicken breast, salad.
Green tea.
Snack:
Salted peanuts w ikan bilis n sesame seeds.
Dinner:
Mom's birthday dinner @Imperial Treasure: Peking duck wrap (3), tofu w crab, prawn w mayo(2), crispy pork (2 cubes), stirfried long beans, bok chye w mushrooms, 2 Tbsp eefu noodles, red bean cream w lotus.
Post dinner: 2 tbsp muesli w plain yogurt. (didn't feel full after dinner, may not have eaten enough then)
Green tea.
Snack:
Black decaf coffee.
Protein shake.
Breakfast:
@Jimmy monkey: sausages, scrambled eggs, wilted spinach.
1/4 banana chocolate muffin.
Green tea.
Snack:
Jackfruit.
Lunch:
Chicken breast, salad.
Green tea.
Snack:
Salted peanuts w ikan bilis n sesame seeds.
Dinner:
Mom's birthday dinner @Imperial Treasure: Peking duck wrap (3), tofu w crab, prawn w mayo(2), crispy pork (2 cubes), stirfried long beans, bok chye w mushrooms, 2 Tbsp eefu noodles, red bean cream w lotus.
Post dinner: 2 tbsp muesli w plain yogurt. (didn't feel full after dinner, may not have eaten enough then)
Green tea.
Snack:
Black decaf coffee.
Thursday, June 21, 2012
4HB Day 47/50 - 22 June 2012
Post-workout:
Protein shake.
Breakfast:
Tuna, salad.
Green tea.
Snack:
7 baked almonds.
Lunch:
Chicken breast, salad.
Green tea.
Snack:
Hard boiled egg.
Dinner:
Steamed fish, salad.
Green tea.
Snack:
Black decaf coffee.
Protein shake.
Breakfast:
Tuna, salad.
Green tea.
Snack:
7 baked almonds.
Lunch:
Chicken breast, salad.
Green tea.
Snack:
Hard boiled egg.
Dinner:
Steamed fish, salad.
Green tea.
Snack:
Black decaf coffee.
4HB Day 46/50 - 21 June 2012
Post-workout:
Protein shake.
Breakfast:
1/4 chicken breast, hard boil egg, salad.
1/2 banana.
Green tea.
Snack:
-
Lunch:
Steamed shrimp, stir fried veggies.
Green tea.
Snack:
2 pieces fried chicken.
Dinner:
Chicken breast, salad.
Green tea.
Snack:
Black decaf coffee.
Protein shake.
Breakfast:
1/4 chicken breast, hard boil egg, salad.
1/2 banana.
Green tea.
Snack:
-
Lunch:
Steamed shrimp, stir fried veggies.
Green tea.
Snack:
2 pieces fried chicken.
Dinner:
Chicken breast, salad.
Green tea.
Snack:
Black decaf coffee.
4HB updates
Latest update:
I found my Levis that I wore pre-wedding and tried them on. They are baggy! OMG! I'm flabbergasted and motivated even more to press on!
I've also learnt what I can do on days I feel flabbier, say after a big binge (although these are less likely now that I've gone easy on myself and allow myself a treat almost every other day haha!).
What's constant: exercise.
My short and super intense 10 to 15 min workouts, 5 times a week (mondays to fridays) plus one 4 min super duper intense workout once a week (i.e. Tabata) on Saturdays. Oh, rest is important too, so Sundays are active rest days. I might go for a leisurely walk but no high intense anything haha!
What changes according to needs: diet.
Maintenance mode: (still experimenting the limits)
- tried adding carbs once a day (sometimes twice), mostly at breakfast time after the workout. No weight gain or increase in size.
- carbs are mostly high octane carbs like fruit, whole grains in the form of granola or muesli
- I've always been a little averse to rice so have not tried adding it, except for Saturdays where my free meals might include fried rice or some bread or muffin.
- absolutely no snacking after dinner. I find this really helps in maintaining a flat tummy, but I do indulge sometimes.. Haha!
Shrink/ tone mode:
- strict lean protein and veggies diet for at least 2 days straight. The flab falls right off.
- no fruits or any carbs, except for those present in the veggies.
- definitely no snacking after dinner.
I haven't been on the shrink / tone mode for some time. So far maintenance mode keeps me happy and satiated. Of course, I'm lazy to plan more carbs so I only add say a banana or 1/4 cup of muesli to breakfast when I feel a little fatigued and think I need the carb boost.
On Saturdays, I know we're always out for breakfasts so I'm not too hard on myself if I have white / sour dough bread toast with butter and jam and maybe a cupcake. This is on top of my usual eggs and sausages (I still love my proteins:) ). I've also been treating myself to an entire box of durian each Saturday afternoon for the past 2 weeks and am getting a bit tired of it. However, I do realize I really miss my fruits and muesli and so snack on them on Saturdays as a treat. They also give me an extra fibre boost! I seem to be craving dates this week, maybe will eat them on Saturday in place of my durian treat... We'll see.
I'm at day 46 of the 4 Hour Body / nutrition cycling lifestyle now. It's sure been an adventure but I've learnt so much about my body, my psychology and how to keep an even balance of both. I think each individual body responds to nutrition and exercise differently and it's important to find out what's best for our own bodies. The goals remain the same. To cut fat, maintain and gain lean muscle in order to burn even more fat and to increase our metabolism. To increase our energy levels so we feel better and not sluggish.
I found my Levis that I wore pre-wedding and tried them on. They are baggy! OMG! I'm flabbergasted and motivated even more to press on!
I've also learnt what I can do on days I feel flabbier, say after a big binge (although these are less likely now that I've gone easy on myself and allow myself a treat almost every other day haha!).
What's constant: exercise.
My short and super intense 10 to 15 min workouts, 5 times a week (mondays to fridays) plus one 4 min super duper intense workout once a week (i.e. Tabata) on Saturdays. Oh, rest is important too, so Sundays are active rest days. I might go for a leisurely walk but no high intense anything haha!
What changes according to needs: diet.
Maintenance mode: (still experimenting the limits)
- tried adding carbs once a day (sometimes twice), mostly at breakfast time after the workout. No weight gain or increase in size.
- carbs are mostly high octane carbs like fruit, whole grains in the form of granola or muesli
- I've always been a little averse to rice so have not tried adding it, except for Saturdays where my free meals might include fried rice or some bread or muffin.
- absolutely no snacking after dinner. I find this really helps in maintaining a flat tummy, but I do indulge sometimes.. Haha!
Shrink/ tone mode:
- strict lean protein and veggies diet for at least 2 days straight. The flab falls right off.
- no fruits or any carbs, except for those present in the veggies.
- definitely no snacking after dinner.
I haven't been on the shrink / tone mode for some time. So far maintenance mode keeps me happy and satiated. Of course, I'm lazy to plan more carbs so I only add say a banana or 1/4 cup of muesli to breakfast when I feel a little fatigued and think I need the carb boost.
On Saturdays, I know we're always out for breakfasts so I'm not too hard on myself if I have white / sour dough bread toast with butter and jam and maybe a cupcake. This is on top of my usual eggs and sausages (I still love my proteins:) ). I've also been treating myself to an entire box of durian each Saturday afternoon for the past 2 weeks and am getting a bit tired of it. However, I do realize I really miss my fruits and muesli and so snack on them on Saturdays as a treat. They also give me an extra fibre boost! I seem to be craving dates this week, maybe will eat them on Saturday in place of my durian treat... We'll see.
I'm at day 46 of the 4 Hour Body / nutrition cycling lifestyle now. It's sure been an adventure but I've learnt so much about my body, my psychology and how to keep an even balance of both. I think each individual body responds to nutrition and exercise differently and it's important to find out what's best for our own bodies. The goals remain the same. To cut fat, maintain and gain lean muscle in order to burn even more fat and to increase our metabolism. To increase our energy levels so we feel better and not sluggish.
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