TrainerQunling’s Fitness Sanctuary

Just yesterday, my buddy was updating me about his progress where he have to get 6 packs in 2 months instead of 4 months. So he was telling me that how well is his progress now; but then at the sametime he feels like he’s not being able to perform at his best for the workout routines this week because his body seems to be tired from the inside out.

So, he made this quote for everyone : “Just How Hard Will You Work For Your Goal?”

I will normally ask myself the same question when it comes to my bad workout days. Then it came to me that you might experience the samething as we all do.

Since there are so many people emailing me and asking me about the tips and tricks to get the 6 packs and beach body. Therefore, I came up with this idea. Why not I launch a Beach & Bikini Contest for the public. Where there will be NO joining fee, NO drugs, NO nonsense workout routines and diets as well as NO turning back for getting the 6 packs and beach body you’ve always desired.

This particular contest holds the purpose to help all of you out there who is struggling to complete your training as planned. Or perhaps to execute the pre planned diet you are so well prepared for. It is to help ensure that you get the 6 packs and beach body you desired and not be leaving your shirt on when everyone else at the beach is either topless or in their bikinis.

Don’t get me wrong. The main idea of the contest would be for the public to be aware of their health and fitness level. In the process of achieving the beach & bikini body you will not only see your 6 packs or a sexy bikini body revealing itself; but at the same time your fitness level will drastically increase and you will notice that your body fat percentage would easily drop 6-10%. Which brings you to a healthier and fitter life!(Not to mention that it will improve your sex life too =p)

In the spirit of competition, I am willing to give out a prize(not involving any cash =p). The winner will be recieving a 24 Weeks Custom Made Workout Routine. This particular workout routine will be generated based on the person’s fitness, medical and health profile. Therefore, it will not only provide you results; but will ensure that you are making the best out of your 24 weeks of training. Squeezing every single bit of improvement out of your training and giving you results at it’s peak.

Bear in mind that, males and females are all allowed to participate. There will be no restrictions towards achieving better fitness and health. 

But the question from me would be, “Should I launch this contest?”.

I need some feedback from all of you to ensure that I am making the right choice. If you think I should launch this contest, please drop me a comment or email me. Thanks.

It’s my first day of 4000 calories diet along with my first massive muscle building regime.

Woke up at aroun 6.30am to prepare my breakfast, it was quite an easy breakfast. But, I’ve always thought that my usual intake is huge, but this is more than twice of what I would eat normally. Before I can make a move, it is time for my 2nd meal. Holy Crap~!

Then I went on with my workout for the first time, it was a killer workout. The weights were not too high cause my stomach felt a little bloated. But then I’ve still managed to push all my limits. Thank god.

Giving myself a whole lot of credit today for being able to finish all my meals. It felt like I was having 6 buffets and 2 desserts. Trust me, this is one hell of a hard buffet and dessert to push down your throat, where the quantity is just way beyond MASSIVE.

The day will be ending early as of I will be having my long lost training(interval training). I am pretty sure it will be a sweaty and tiring one tomorrow. So I guess more rest for the new day.

Oh yea, before I forget; I’ve placed created a page just like my 16 weeks beach body challenge where my statistics and pictures are being shown. So that all of you could catch up with my progress.

Click here for my 6 Months Insane Muscle Building Challenge Statistics

It is my last day to munch on food that I love without having to calculate the calories, proteins, carbohydrates and fats. So I’ve decided to head for “Chillis”, my favourite place to eat with my parents and girlfriend.

This time, I’ve ordered myself the “triple play” (all fried stuff, crazy oily) and took 40% of my girlfriend’s montrey chicken. It was quite an amazing meal actually. Since I’ve been having cravings since 1 week ago.

Triple Play

Montrey Chicken

But then tomorrow will be the start of a new era, THE HYPERTROPHY ERA. Where new muscles are being born, where new strength are being generated and new pain will be inflicted during my workout sessions. =]

* Feel free to comment.

Today is the 5th day of my 1 week rest, honestly speaking, I am not really feeling too good. I’ve caught on to a flu while sitting in my front of my dad’s laptop with the fan right at my face this morning while I was back at my parents’ place. That very ridiculous flu is killing me for the entire day, it has been with me since 9am till NOW! (GOD DAMN IT!)

I really can’t wait to get back to my workouts on Monday. Days without workout feels like days without food.

Talking about food, I’ve went grocery shopping today at TESCO and preparing to stock up my refrigerator and food closet with my “fuel” for next week. For the first time, I actually spent like twice the amount I spent normally on grocery shopping. CRAZY! It’s not cheap to eat healthy.

I’ve filled up my trolley with the food supplies for like an entire family, and all those food are only for me in 1 week. Can you believe it?!

It’s very crucial for us to fuel up our body with necessary nutrients in order for our body to have sufficient growth and function. If you are complaining that why aren’t you getting any bigger although you ate like crazy, try having a look on my 1 week diet(the food shown in the picture are only 80% of my diet, the leftover 20% are in my refrigerator).

“If you want to be like a king, you have got to act like a king.”

“If you want to be like HULK, you have got to eat like……….. JUST START EATING!!”

* Feel free to drop a comment =)

Couple of weeks ago, my client was telling me during one of her training sessions’ that she will be interviewed by one of the fitness magazines in town. Therefore she will be doing a photoshoot for the interview, at the same time, I was invited to tag along in the photoshoot. Thanks alot =]

So today was the day for her photoshoot and I went over to her place for the shoot and “train” her during the shots. It was quite a pleasant and enjoying time.

The best part of all, I’ve even heard her say, “I’m enjoying this shoot more than the other photoshoot just now.”

It is proven that she actually enjoys her training sessions very much more than she thought. Congratulations for joining the fitness family of TrainerQunling. =p

So, after the photoshoot, what we can do now will be waiting for the launch of the magazine in september. Can’t wait for that issue!! Hope to see us both in the magazine.

I will be posting up the page on my site once it is out. Stay tuned~

Over the weekend, I was dragged over to a newly open club by my girlfriend in Sunway(Euphoria). Clubbing had been known as quite a trend in the past few years for the society. I mean personally I have nothing against this new club (Euphoria), cause I think it is a great club. It even have such tight security which requires you to go through a metal detector to scan if you have any weapons or metal objects. Not only that, it has such a great rule that I don’t see any other clubs in malaysia applies. Which is “NO SMOKING!!!”. Cheers for Euphoria.

But my main question will be, “Will this kind of lifestyle bring you closer to your fitness goals?”

Like I’ve mentioned in my previous post, we have to take responsibility for each actions that we take. Same goes for clubbing, say you head the club at 8pm and end around 1am(earliest) or say 3-5am(till the club closes). What do you think would happen to your daily regime? It would have interupted your resting period drastically and even spoil your appetite for the next day, since you will only be able to wake up around 9am(earliest) and 12noon till anytime after 12noon =). So practically your pre-planned regime are all screwed up now and therefore pushing you few steps back from where you’ve started.

I am not saying that you can’t enjoy yourself with your buddies or love ones once in a while to grab a drink or hit the dance floor to do your moves. But, if you are really looking for some serious results; think again for what you are about to do and take full responsibility of it. If you are not getting the results as planned, then you would’ve known where the error comes from.

*By the way, Euphoria really have great taste in music, DJs and interior designs for the club. Feel free to discuss this topic with me =)

Just today, I was training my client; and she tells me this thing that a lot of other female clients or friends tell me. “I want to lose weight.” So, I asked her this question in return, “Is your weight really so important to you?”

The fact is, males are very rarely affected by their weight; but on the other hand, females are very sensitive on this particular issue. Some even refuse to reveal their weight!! Why?

It’s because there are always some “jokers” giving these 2 particular statements.

Statement 1 : Wow, you need to lose some weight.

Statement 2 : Wow, you’ve put on some weight.

Correction to those who gives this statement to make your friends or families feel bad about themselves. You can’t judge whether a person is fat or thin by it’s weight alone. Athletes and body builders might weight heavier than you and yet they have a very low body fat percentage around 1% to 8% which proves that they are still healthy. So how do you explain that?

One of my clients’ friend once came to her and say, “Hey, you’ve lost so much of weight since I last saw you!” and my client answered “No, I’ve only lost half a kilogram(around 1 pound).” The friend was suprisingly shocked and asked “But you look like you’ve decreased from a size L to a size S. How is that possible?”

The answer is very simple. Your overall weight is not everything, you have to calculate your body fat percentage and get your fat mass then you can determine on whether if you’ve lost or gain those unwanted weight.

A piece of friendly advice to all the ladies out there, don’t be too sensitive about your weight and keep on wanting to see yourself 10kg lighter than you already are. Check your body fat percentage first then decide on whether if it’s still a necessity for you to lose more weight(fats) or you are doing just fine.

* Feel free to discuss this topic with me

Last week when I was talking to an old friend, he was telling me that a lot of my posts’ are regarding on training but what about diets????

So today, I’ve decided to discuss something about diets. What kind of diets could help us burn more fat?

How do we determine the food that will help us in our fat burn journey? The answer is pretty simple. A healthy diet. But what is a healthy diet? What are the requirements for a healthy diet? Very simple, it’s Carbohydrates, Proteins and Fats. YES! You heard me right! It’s fats!!! So we are eating fats to burn fat? Does that make any sense to you at all??

First off, I totally disagree with the theory that a lot of people give me “I must not take anymore carbs(pasta, bread, rice) from now on to burn fat or to lose weight.” The first word they get out of me would be “BULLSHIT!“.(no offence =D)

Carbohydrates comes in a lot of form, vegetables, whole grain bread and pasta etc. So when you say you are going to stop consuming carbohydrates I assume those food should be taken out of your menu. But why am I still seeing you gobbling down those big plate of salad? Carbohydrates don’t make you fat. You are the cause of being fat. Why am I saying this? It’s because carbs are the easiest source for your body to turn into energy in order to keep you functioning. But it only gets in the way when you don’t use it and leave it to pile up. So get your butt off the couch now and start moving!!!

Do we really have to go through a diet with no oil intake at all? That’s just crazy man. Our body needs a certain amount of good fats in order to survive and function. Without these good fats you might even gain more weight and fats in your body. Serious! Examples of good fats such as nuts, virgin olive oil, flax oil, salmon oil etc. It contains good source of omega 3 & 6. With these good fats in our body, it will actually help us burn more fat throughout our day. But of course having a healthy diet means you have to stay away from those snack bars serving you fried buffalo wings, nuggets, french fries, pastries etc. I am not asking you to stop consuming it, just give yourself a break until you’ve achieved what you want.

Take responsibilities for your own actions. If you are going to eat that bag of chips with that huge cup of soda while watching movie; then take that into account for your workout programme. Add it inside and make sure you burn it off in your training and don’t just sit around giving your 50% and hoping for more. That’s not how it works!

*Feel free to discuss this topic in the comments

It’s been 2 months plus now since I’ve completed my 16 weeks beach body challenge. A lot of people had been asking me, “So what’s your plan now since you have 6 packs and all?”, “Are you gonna keep that body with you or are you gonna lose it?”.

My answer is, I will try and keep my 6 packs as long as I can but in reality is; I have a BIGGER plan this year. Last month, I’ve announced on my blog stating that I am going to try and “jack up” 4kg of muscles on my body with no drugs or any supplements whatsoever. My end results is, I only managed to hit 2kg. Sad, yes I know. But, after getting that results I’ve finally came to a hard decision, it’s either the bigger picture or it’s just going to be my lean body for the rest of my life.

“I’ve got my answer. I WANT THE MASSIVE, SOLID, HARD ROCK MUCSLES on my body!!!!! I want to fit in a size L and still manage to make the shirt look small.”

Is it really possible? The answer is, YES!! It’s absolutely possible and I am still going to do it with no drugs and no supplements.(Just so you know, whey protein powder is not really considered a supplement =D) But the price is, in the journey of gaining those solid muscles to hit a bodyweight of 80kg with 6-8% of body fat. I might lose my 6 packs!! Yes you heard me right, I might lose the 6 packs I’ve earned 2 months back. But it’s for the ultimate goal. So, since 2 weeks ago; I’ve been undergoing a major preparation phase. I was so busy planning my diets routines, workout routines, sleeping routines and cardio routines for my MASSIVE MUSCLE GAIN in the next 6 months.

I will be launching this 6 months journey soon after having a 1 week break in 2 weeks time. My before pictures will be taken again along with my statistics to show how am I progressing.

Anyways, before ending today’s post; I would like to put up a candid shot of myself after my workout where my girlfriend took it by accident. Since many of you have been asking how much I’ve been progressing. This will be a little something to answer your question. Stay tune with me.

(A little spice from photoshop)

Last week, my workout partner, Kit was having some trouble coming to my place for training. So, unfortunately he had to skipped 2 sessions of muscle building training with me. Then we had a conversation on saturday night, discussing about the future plans for his fitness regime.

As I was telling him, he should continue his journey with me since we are both currently running a similar routine. But then on Monday (07/07/2008), his classes had officially started yet again and occupied a lot of his time in day. For that, he is now not being able to train with me at all.(I am back training alone again =[ sigh)

In order for him to achieve his 6 pack abs like I’ve promised him, I am willing to help him as much as a I can. So we’ve came up with a NO-TURNING BACK, ALL OUT solution. I am going to post his before pictures on my current post, he will be given a 2 months period to achieve his 6 pack abs starting from Monday (07/07/2008).

For his sake, I’ve even put my reputation on the line again, giving him only 2 months to succeed in that goal. He will now be training on his own but using my fitness programmes specially customized for him. Here are his pictures :

So now, Kit, you don’t have any turning back as well as no excuses for not having a solid 6 pack abs.

* For those of you who needs help in motivation and need some drive to succeed in your fitness adjustment, feel free to let me know. I would even launch a fitness challenge specially for you.