Keen to be Trained by me ? Personal Training

Personal Training ?

1. If you are having a hard time losing weight and not being able to know how to exercise ,

2. If you are having problems doing a basic squat and your knees hurt(due to caving in, etc)

3. Having lower back ache , neck pains 

Let me help you !

Some Details To Note :

Training location is at your connivence but i must be able to have access into.(Eg; Your Condo Gym)

Try a free trial and consultation before making any decision :)

More details give me a text 92314913

FoodAesthetic(Solution to your diet) - Food tasting event @ Onyx MMA sg

Firstly i would like to thank FoodAesthetic for inviting me for their food tasting event happened last weekend at Onyx MMA.

Before the yummy foodie pictures makes you salivate , heres some information about them. 

FoodAesthetic is basically a kind of a diet-planner that delivers yummy and colorful food to your doorstep(Base on their delivery zones) that is HEALTHY & SUSTAINABLE that would never get you bored of eating clean. They do have different kinds of meal plan base on , losing weight or gaining lean mass.

Here comes the foodie as promised :) Enjoy !

What a Spread !

Avocado Tartines w/

Gribiche egg salad

Couscous Tuna Rolls

Grilled Chicken

with

Mediterranean Tomato & Minted Couscous 

Thats all for the food tasting event !

Personally my favorite was the Avocado Tartines w/

Gribiche egg salad delicioussss :)

Not forgetting the founders of Foodaesthetic 

Left(Aloysius) Middle(exclude myself) Right(Tim)

So what are you guys waiting for check them out at their Facebook / instagram 

@Foodaesthetic or www.foodaesthetic.com to make an order!

The Supplements that are most and definitely must have for building that sick physique !

Okay . First and foremost , diet is still always number 1 for building a better physique . Followed by supplements. 

The few supplements i recommend that is a must have are ; Protein powder , Multi-vitamins , Fish oil.

Why ? 

Protein Powder

(No particular brand. Above used as reference)

Protein powder as we all know its a replacement for meat,eggs or fish etc. Its a must have because its a quick fix for our meals especially working adults or students when we are too busy with studies.  
And studies shown that it helps to keep our muscles persevered/lose fat or increase strength & size. 

This will help us reach our goals for our daily MACROS. 

Low Carb

High Carb

There are also different kinds of protein powder , some high in carbs and some low in carbs. It particular depends on what kind of diet you are on. So keep a look out under the nutrition tab of the bottle when making a purchase.

Multi-Vitamins 

(Credits bodybuilding.com)

It is the most essential building block to help you attain your dream physique. Without it our bodies would not be able to be at its optimum performance and would not be able to function at its best. Our human bodies needs a wide and complex variety of nutrients and if its deficient in any of these vitamins/minerals , it will cause breakdown of our metabolic pathway that helps attain optimum efficiency and thus, our performance will degrade rapidly. 

Especially sportsmen or bodybuilders , we tend to exercise more and replacement of such nutrients is a must if not you know the outcome!

Even if you have all the other supplements eg; Creatine , protein , pre-workout , post-workout , it would pointless to a certain extent. So what are you waiting for?

Fish-Oil

Why? Fish oil a little supplement that created a WOW in the supplement industry. Used for largely health benefits.As bodybuilder/fitness freak benefits would lie in , the ability to help lose body fats, Help you to build muscles , Help to decrease inflammation , Help improve insulin sensitivity and metabolism.


Thats all folks have a happy read :) 

iHERB | Recently purchased products from them and i'm gonna give a review.

These are my honest opinions about the following products below:

Lennys & Larrys Muscle Brownie (Peanut Butter)

Lennys & Larrys Muscle Brownie (Triple Chocolate)

Both of the flavors taste not too bad but not as good as the real brownie of course but its a healthier version and boost a 10g Protein in each packet . Their 1 serving = to 2 packets which explains why they said 20g Protein on the packaging. Price wise rather affordable ! A good alternative to those who want to cut calories down from your macros.

Price:6/10

Taste:8/10

Overall:7/10

Lennys & Larrys Cookies (Complete Chocolate chip flavor)

A decent alternatives from those high caloric cookies you get outside. Taste wise quite good but a little sweet. Price wise reasonable and cheaper than other online shops they sell. Protein 16g per packet , 380 calories.

Price:8/10

Taste:7/10

Overall:7.5/10

Orange Triad (Multi-Vitamin, Joint Digestion & Immune)

A Multi-vitamin + Joint support , which is a 2 in 1 product by Orange Triad.

Overall i have to say i was somewhat skeptical at first but after consuming it for at least 3months , i have to honestly say there were some results. After long benching sessions or heavy duty days at the gym my joints do not get so achey before when i did not take them. Its not like magically no more joint pains or stuff but it helps to reduce. A good product for anyone & everyone that lifts heavy weights. Precaution is always a must !

Price: 6/10

Effectiveness: 8/10

Reviews and pictures will be updated soon .


Meanwhile feel free to use my promo code to get 5-10$ off on your first purchase heres the link:
http://www.iherb.com?rcode=JWD376 or use my promo code JWD376

Cheers

Omega 6 : Omega 3 Oils the Danger? (Why Fish Oil Supplement is so important?)

Hi guys been awhile since i have posted.                                          Credits :equiforce.com
Recently i came across different articles about Intakes of Omega 6 & Omega 3 oils , it came to my attention that especially for people like us who trains and eats more to bulk up , tend to neglect our diet on Omega 3 oils.
Why? Because eating more meaning spending more money and we always eat cheaper(food) for those who are on budget just to hit the calories per day. But the fact is that we are consuming way too high on Omega 6 oil which is in our food . For example most of our food , grains, poultry , the oil we use to cook contains Omega 6 oils but no Omega 3(DHA & EPA).

Why is it so alarming ?
That's because our tissue if we consume uneven ratio of Omega 6 : Omega 3 (will have too much of Omega 6) will easily produce inflammation that will result in cardiovascular diseases and the list goes on.

 Ratio? Fish oil as a supplement a must?          Credits: Bigstock
We have to have a balance ratio of Omega 6 : Omega 3 because Omega 3 , the DHA and EPA helps to reduce inflammation that counter the Omega 6. Only seafoods contains DHA and EPA but i know its expensive. Another option is to have a Fish Oil supplement , thats why fish oil is essential not only to us but to everyone .

Lastly Oils to use for cooking?
Your vegetable oil that you use for cooking contains super high levels of Omega 6 that is way off the acceptable limits base on the ratio of Omega 6 : Omega 3 . Eg; Sunflower oil , Corn oil etc. Even Olive oil isnt that great after all if use on a daily basis because it contains a fairly high amount of Omega 6. That's why eating out especially those food that comes in a box , their oil they used probably be vegetable oil because its cheaper , home cook is always the best option but if you have to eat out try to get food that uses better oils.
The best kind of oils would be to use saturated oils like Coconut oil, butter, ghee, and animal fats like tallow because they are protected against oxidation.

So i would strongly recommend anyone and everyone who bulking or cutting to have a Fish Oil Supplement as it is essential. Sources from google.com you can easily get greater details to what i have explained. Thanks for reading cheers! :)

My Typical Workout Week.

In Progress Stay Tuned for my Complete Workout routines Cheers !

This is to give a rough idea on what body part and exercises i do in a week !



Any questions do leave a comment or tweet me @samoliverL

I usually cycle around overloading and dropsetting the weight depending on what i want to achieve for the day. Dont be alarmed when you see me add weight after doing a heavy set.

Monday-Chest / Abs

Exercises Chest:

1.Flat Bench Press - 1 Set Warm-up at 40% max weight 12-15reps
Working sets :

1st set 70% 8-10reps
2nd set 80% 6-8reps
3rd set 80% 5-6reps
4th set 85% 5reps
Once finishing the 4th one dropset immediately 70% Until Failure

2. Incline dumbell-press -
Straight to working sets since we are already warmed up!

4 working sets :
1st set 75% 8-10Reps
2nd set 80% 6-8Reps
3rd set 80% 5-7Reps
4th set 85% 5Reps

Likewise Dropset after the last set immediately 70% until Failure

3.Flat bench Dumbell Flyes
This exercise need not go heavy but instead form is very important !

Make sure to really feel the stretch and pull back using your pecs ,

 more emphasize on your pecs!

4 Working sets :
1st set 50% 12-15reps
2nd set 55/60% 10-12reps
3rd set 60/65% 8-10reps
4th set same as 3rd set

Followed by dropset 50% burnout till failure !

4. Bench Pull-overs

 

3 Working Sets : 
1st Set 70% 10-12reps
2nd set 75% 8-10reps
3rd set 75% 8-10reps

Last but not least 

5. Cable Flyes Top:
4 Sets 8-10 reps

6. Cable Flyes Low:

4 sets 8-10 reps

ABS Exercises :
Monday Abs exercises are more focused on getting the thickness rather than reps.

1. Weight Abs Pull down

4 Sets ( Set the Weight for you to be able to get 15-20reps. )
4 x 15-20reps



2.Weight Crunches

4 Sets
4 x 15-20reps


3. Weighted Standing Side Crunch

4 x 15-20reps

4. Last Hanging Leg Raises
4 x 15-20reps

TUESDAY - Back , Bicep :

Back Exercises:

1. Warmup exercises includes dynamic stretching , 3 sets pull up 12-15reps.

2. Barbell Bent-Over Rows 

4 working sets 1 warmup

-Warmup set pick a weight that allows you do to 12-15reps

1st set - 70% 10reps

2nd set - 70/75% 10reps

3rd set - 75% 10reps

4th set - 80% 8reps

Overload - after 4th set immediately increase the weight by 2-5% and do another 4-6reps. ( Why overload not dropset i will explain more later )

3. My favorite Lats-Pulldown

4 Working sets

1st Set: 75% 10 reps

2nd Set: 75% 10reps

3rd Set: 80% 8reps

4th set 90% 6-8reps

Overload set : increase by 2-5% 4-6reps

4. Seated Cable Rows (Close grip)

4 Working Sets

1st set: 70% 10reps

2nd set 80% 8reps

3rd set 80% 8reps

4th set 85/90% 6-8reps

Overload 90/95% 4-6reps*

5. Single arm Dumb-bell Rows

For this exercises we would be going heavy to really get those thick lats.

4 Working sets

1st set: 80% 8reps

2nd set 85% 6-8reps

3rd set 85% 6-8reps

4th set 90% 4-5reps

Overload set: 92-95% 3-4reps

6. Deadlifts (standard for back)

4 Working sets

1st set: 70% 8-10reps

2nd set 75% 8-10reps

3rd set 85% 6reps

4th set 85% 6reps

Overload 90% 4-5reps

Moving on to Biceps

1. Barbell bicep curl

Grip- Slightly wider than your shoulder grip

5 Working Sets

1st set: 60% 12reps

2nd set 65% 12reps

3rd set 70% 10reps

4th set 75% 10reps

5th set 80% 8-10reps

Dropset : 70% 10reps

Always feel the squeeze in the bicep if not you are totally wasting your time doing this exercise.

2. HammerCurls 

4 Working sets

1st set: 65% 12reps

2nd set: 65% 10-reps

3rd set 75% 8-10reps

4th set 75/80% 8-10reps

Dropset: 60% 12-15reps

3.Seated incline dumb-bell curls

A little trick to getting those arms i learnt from Musclepharm Cory Gregory

, after each set when u finished the last rep hold the weights and twist it for 5 seconds and u can 

feel the blood flowing down your arms and it really hurts but bear with it , after 5 seconds do another 

2 reps per side and you're done. This helps to get more blood to pump into your arms .

2 Working sets 

1st set: 60% 10-12reps , 5 seconds twist followed by 2 reps each side

2nd set: same as 1st set.

4. Preacher Curls

3 Working Sets

1st set: 65% 10-12reps

2nd set 70% 10reps

3rd set 75% 8-10reps

Dropset: 60% to failure.

WEDNESDAY(Humpday) - Shoulders , Tricep:

Exercises for Shoulders:

Firstly our shoulders are made up of 3 delt heads :

Credits :wikipedia

      Anterior part of deltoid.

  Lateral part of deltoid.

  Posterior part of deltoid.

Targeting Anterior Delts Focus Exercises:

Barbell Military Press

Arnold Press Dumbell

Normal Grip upright rows

Front raises dumbell super set with plate raises(drop weight)

Targeting Lateral Delts Exercises:
Lateral raises seated (Charles Glass Style)

Wide grip upright rows

Seated Smith Machine Military Press(lock 90 degree)

Cable Lateral raises super set with front raises via bar cable.

Targeting Posterior Delts Exercises:

Seated rear delt flyes superset with standing bentover rear delt raise(Drop weight)

Dumbell Military Press

Upright row normal grip

Cable rear delt cross overs super set with pull ups(Focus on the rear delts squeeze motion)

THURSDAY - Mother *&% Legs Day / Cardio:

Standard width Squats

Goblet Squats

Leg press

Lunges with weights

Hamstring curl

(Dont train hamstring together with calfs because they are connected and results wont be as good).

FRIDAY - Abs/Day off

SATURDAY - Calisthenic/Abs Exercises/Legs(Calf only)

SUNDAY- Day off 

To be Continued !

Picture Credits www.rippednfit.com ,bodybuilding.com

Carbs(Carbohydrate) Cycling why or why not?

First and foremost when people always talk about carbohydrates, they usually link it as the number one source of fat because if we don't use it up it will store as fats so people will normally have very little or no carbs over long periods of time which is a misconception ! Low-carbs or no carbs actually will affect your overall strength levels and your energy levels will drop tremendously so it is not the best way to lose fat and maintain your muscular mass. Our bodies is made in a way that it needs carbs to function at its best. So there will be alternatives for sure like what i'm going to talk now.

Firstly benefits of carb-cycling thats what people want to know the most so : To better help shed those body fat and maintaining muscle mass and also help to keep you sane , strength and endurance in check because if there is no carbs over a long period it can make you go nuts ! ( No energy ). 

So you must be wondering what on earth is Carbs Cycling? It is actually very simple , it is actually a zig-zag like pattern where you cycle between :
High carb day > Medium Carb > Low/no Carb days.
Carb cycling helps by giving your body the fuel/energy so that your body will be able to increase your metabolism to be able to create a calorie deficit to help increase fat loss. SO we rotate between high, medium and low/no carb days. 

For example there are many ways to setup the pattern you want so , eg; 2 low > 1 medium > 1 high than repeat . How you want it to be should be according to the individuals desired outcome.

Where should you place your different carb level days on different days?
Easy , you should place high-carb days especially on the heaviest training days eg; HIT training / intense weight training( We use alot of energy/fuel for it ). And vice versa for low/medium carb days.  

Likewise we still need to get our macronutrient in-check so below is a scale and also take note ! To break down your meals to 5-7 meals to achieve a better metabolic rate throughout the day to achieve maximum results !


High carb day -
The high carb day is established using the same method, only this time, increasing your protein and carbohydrate intake while decreasing your fats. To determine the grams of protein and carbohydrates, a woman will multiply her weight by 1.4 and a man by 1.7. Fat grams are found by multiplying 0.3 by a woman's weight and 0.6 by a man's weight. These totals will reflect the number of nutrient dense calories you can consume on this day
You'll want to focus the majority of these calories right around the training period since this is when your body needs them the most. Plus by doing so, you'll find that the rest of the day stays quite similar in terms of meal planning to your low carbohydrate days.

Medium/Low carb day -
To achieve maximum results, you must calculate the ratio of carbs to fat and proteins. Your protein intake is higher during the low-carb phase. A woman will multiply her current body by 1.2; men will multiple his weight by 1.5. This number reflects the grams of protein required per day; multiple this total by 4 for your number of calories consumed by protein sources. To calculate your grams of fat, a woman will multiple her weight by 0.5 and a male by 0.8. This total number times 9 will reflect your calorie consumption. Find carbohydrates by multiplying a woman's weight by 0.6 and a man's by 0.9. This total multiplied by 4 will reflect total calories consumed through carbohydrates. Add the three totals to determine your daily caloric intake during this cycle.

No Carb day -
The no carb day is the simplest, yet most physically and mentally challenging day. It is exactly what it says it is, quite literally, no carbohydrates. You will get some carbs from the greens you eat, but not enough to affect your results.
Be aware that low and no days aren't exactly going to be easy, but you're going to get great results if you can push through them. Some people tolerate low carbs better than others. Only you will be able to discern if you are going too low for you to function properly throughout your day.


Scale:

The recommendations below are standard but can be adjusted to fit your goals. You can take the ratios given and increase them to make them fit your goals. Multiply your bodyweight by the numbers provided below OR by your own set number to figure how many grams of protein, carbs, and fats you will take in each day. Calories for 1 gram of protein & carb is 4 and 1 gram fats is 9 . You can use my calculations table at my first topic of this page !

Carbohydrate Cycling Program Macronutrient Recommendations

Men:

Day	Protein	Carbohydrates	Fat
High Carb	1.7g	1.7g	0.6g
Low Carb	1.5g	0.9g	0.8g
No Carb		0

** All recommendations shown in grams per pound of bodyweight

Women:

Day	Protein	Carbohydrates	Fat
High Carb	1.4g	1.4g	0.3g
Low Carb	1.2g	0.6g	0.5g
No Carb		0

** All recommendations shown in grams per pound of bodyweight

Credits to http://www.cutandjacked.com

Questions? Leave me a comment or tweet me at @samoliverL

Meal Breakdown FAQs

Topic: Meal breakdown, how to get the most out from your meals, spacing it out etc.

Okay sorry for the long wait but i have been quite busy with my school work and photography assignments.

For today i would be talking more on the breakdown the meals. SO firstly , whenever i tell my friends or followers especially girls , that i eat about 5-7 meals a day and they would give me a shock face and reply omg!? won't that make you/me fat? Ok heres the real deal , it is always better to have more meals but smaller portions over lesser meals bigger portion. Sounds scary but i tell you , it will definitely help to burn off those calories and fat better because it has less to store than just eating 3 -2 meals a day. 

Next how our metabolic rate increases , because whenever we consume food in this case becomes calories right , so when we consume it our metabolisms rises to get those calories processed , and to have it have more meals throughout the day , will keep our metabolic rate overall high thats when all the calories we input are being used up and very little are stored as fats!

Eating more meals over a longer period of time but smaller portion would help to increase your metabolism  because our body will be kept working throughout the day. Eating to just feel just full is enough , dont overeat if not it would totally slow down your metabolism because optimally if we just eat enough we would be hungry within the next 2-3hr max so thats when we eat again. But , if we overeat till we are really full to the brim , we would eat next maybe more than 3 hrs later and that would kill the metabolism. Other benefits to eating more meals would help give us a steady level of blood glucose levels , this is help give us steady level of energy levels throughout the day! 

Lastly it is better to eat a smaller amount so that our body would be able to handle the volume of food and re-eat once there is enough space. Having this habit will teach our body how to efficiently use the calories that it is given. Also whenever you feel those hunger pains this is actually warnings that our body has ran out of fuel and it will eventually eat into your precious metabolism muscle stores which is why i encourage those who are trying to put on size/mass to constantly eat even when you feel the slightest feel of hunger. My tip , eat whenever you feel hunger but don't over eat ! 

MY MEALS :
5-7 Meals a day
Example of my meal breakdown:
0800 1st Meal
1030 2nd Meal
1330 3rd Meal
1630 4th Meal
1830 5th Meal
2100 6th Meal
2300 Lastly a Casein Protein Shake before bed

Questions leave a comment or twitter me @samoliverL