Guardian Sanctuary

Coach Jon inspired Diet Plan

2009-05-26T00:37:00.000-07:00

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

2009-05-13T00:11:00.000-07:00

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

2009-01-28T09:51:00.000-08:00

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

2009-01-15T23:13:00.000-08:00

My Baby...

2009-01-10T08:14:00.000-08:00

I'm seriously missing you. Lots of it

2008-12-15T10:49:00.000-08:00

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

2008-12-08T08:16:00.000-08:00

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.

2008-12-02T10:44:00.000-08:00

Its was a nice BIRTHDAY with BABY and with CHURCH PEEPS. touched by what they have put up for me. took LOTS of pics with BABY and friends, will take some TIME to be UP.

Busy again at office. ORDing soon in Jan. Plans of being my own BOSS in mind. NEED lots of BLESSINGS for this from God.

Monotonous days it seems. Wake. EAT. Pack. Work. EAT. TRAIN. EAT. Sleep. neglecting BABY in the process. i'm good but not good enough.

business is UP. visit www.masslab.blogspot.com to be the next ANIMAL. Happy TRAINING people.

Fun at JB

2008-11-04T10:35:00.000-08:00

Happy couple

Baby

seafood on a hot grill for 20sgd

meat galore on a hot grill for 15sgd

aftermath of mass destruction

jb is good

2008-11-02T07:59:00.000-08:00

Scouted the towns of JB with BABY for the very first time. MAKAN is so fantastic and budgetable it makes my wallet pinch to dine back in SG.

Nevertheless, with 2 BLISTERS on my feet, it was an enjoyable experience. Thank GOD for protecting us on this journey.

PICS will be up within this week when I get it from BABY.

Some background info at gym. Some people train for FUN. Some like it when they are SKINNY. I don't CARE what U like to be. I like MASS, and no MASS can be too MUCH. I don't appreciate U telling ME or BABY what to do. Work on yourself brudder and STOP thinking everyone wants to be like U.

Working out with HB, TER and RAYMOND is productive and fun. In the long run, I can foresee God bless US with a formidable TEAM. TEAM METAL MAMMOTHS sounds pretty cool upfront.

A little sneak PEAK for fellow gym rats out there. I will be importing these fantastic products from UNIVERSAL. So leave a tag on the board if interested. Lowest prices in SG guranteed.

ANIMAL FLEX JOINT SUPPORT 44/PK
Unopposed joint support formula that works
ANIMAL M STAK 21/PK
Get from small to BIG
ANIMAL PAK 44/PK
Complete multivitamin and mineral complex. With minerals you have never known exisited
ANIMAL STAK 21/PK
Hardcore testerone amplifier
REAL GAINS CHOC 6LB
Effective Mass gainer that increases your weight

Its gonna be an exciting import. 7-DAY Hardcore Mass Diet plans are in the draft. Blueprints gonna be out pretty SOON. I know you DREAD this BABY. Its NOT what you think it is. TRUST ME and not others alright ;)