Coach Jon inspired Diet Plan

After a brief visit to Genesis Performance Center and a lecture by Coach Jon,

I realised I been doing almost everything wrong.

Thus below is a new and modified diet inspired by Coach Jon and some help from a good gym buddy brandon.

Meal 1
15 egg whites
6 fish oil capsules
lettuce raw

90g protein, 6g fats, neglegible carbs


Meal 2
15 egg whites
6 fish oil capsules
lettuce raw

90g protein, 6g fats, neglegible carbs


Meal 3
15 egg whites
6 fish oil capsules
lettuce raw

90g protein, 6g fats, neglegible carbs


Meal 4
15 egg whites
6 fish oil capsules
lettuce raw

90g protein, 6g fats, neglegible carbs


Meal 5 Post Workout
Syntha-6 x2

44g protein, 12g fats, 30g carbs

Grand Total Macronutrients Calculation

404g protein, 36g fats, 40g carbs

Been working on strength for many months now, as advised by Coach Jon, to go GVT. Gonna record this numbers for calculating 10x10 purposes

Best Lifts as on 26/05
Flat DB Bench 90 lbs x3
Rack Pull 450 lbs x3
Leg Press 540 lbs x5
Hamstring Press 720 lbs x5
Shoulder DB Press 70 lbs x3
Bicep BB Curl 90 lbs x5
Overhead DB Tricep Extension 90 lbs x5

I will miss these numbers...

God please bless me for this transformation to be healthy and not obesse

Stronglifts Diet Plan

Feedback received from loved ones that waistline is blowing out of epic proportions. Heart feels pretty slow too, so this is a good time to start going clean again.

adapted tips from www.stronglifts.com and came up with this prototype.

1st meal
70g quaker instant oats
50g whey protein
400ml no-lactose milk
herseys cocca powder
1x multi-vitamin
1x protein digest
4x green tea extract
5x fish oil

60g carbs, 60g protein, 15g fats
615 kcal

2nd meal
70g quaker instant oats
8 egg whites
4 egg yolks
250ml apple juice
1x super enzymes

3nd meal
70g quaker instant oats
8 egg whites
4 egg yolks
250ml apple juice
1x super enzymes

4th meal
70g quaker instant oats
50g whey protein
400ml no-lactose milk
herseys cocca powder

60g carbs, 60g protein, 10g fats
570 kcal

5th meal
4 scoops cytogainer
no-lactose milk
1x protein digest

700 kcal

amazing how people can be your good friend and say different things to another person.

its perplexing to study and please people and no point when no one bothers.

everyone has their own goals so its not my fault mine ain't happen to be yours.

funny things people do and point the finger back at you.

mr yishun and mr fa-ge. PROPS to these two jokers who destroyed my relationship and mr over caring nice guy.

just to clarify everyone who are reading this. i ain't pointing any finger at you cause there is no point to be bothered. so no worries and have fun.

PICS on VIRGO

My Baby...

I'm seriously missing you. Lots of it

Pics as promised.

The 10 yr friend MR yan. Our GFs.

My CG and I.

Classic shot. I ain't taking this down. haha. lovin ya.

I and baby and my cake.

Going for 10 buffets in 3 days with BABY. After that is KETOSIS DIET. my my...

Time do not wait

TIME passes quickly in a FEET. Final paper to retake in Jan. Fail is NOT an option here. Contract at work ending as well. Time for BUSINESS to take place.

I know where my PASSION lies. I know your ROLE for me God.

Lest TIME be wasted NO more.