It’s been a week since my last post as I’ve been pretty tied up. Besides being fined by the gym (Fitness First) for returning a Video CD FOUR days overdue and having to deal and confront some personal feelings until today, I’d say it’s still been a pretty good week.
I was on a phase where I was getting leaner, but now, under some guidance and motivation by an ACE (American Council on Exercise) certified Personal Trainer last week (basically, he convinced me of my potential), I’ve now realigned my goals for the month to instead pack on up to 5KG of bodyweight before I embark myself on a weight loss plan to get leaner.
Why the need to gain weight? The reason for this is simple. When you diet, you will always lose some muscle together with the fat. The same happens when you gain bodyweight - you gain muscle and some fat. Eat and train right and you gain more muscle with less fat. Diet and train right and you lose more fat than muscle. The common factor however, is that you WILL LOSE MUSCLE. This is why bodybuilders always have phases where they bulk up first and only THEN diet, in order to compensate and emerge bigger and more muscular than they were before. The only way you can pack on pure muscle mass is if you’re on steroids.
And that’s basically what I’m going to do now (no, not steroids - I mean bulking up), although I do say that 5KG in a month is a bit ambitious, and chances are very high that the percentage of fat gain would be high, I don’t really mind because I know that in a few months from now, I’d be in better shape than I am today. A bigger and leaner me. The trick is to visualise and focus towards my end goal, and not what I’m going through now. But it won’t be easy.
TRUST me, getting FAT on purpose is NOT FUN. It can be quite a terrible feeling when your clothes don’t start to fit as well anymore, and you start to lose muscle definition due to fat gain underneath the skin. You begin to be more conscious of yourself, how you look, whats sticking out, etc. Give up now, and the results would be bad, so I need to keep my eyes fixed on my goal.
I’m also thinking of photo documenting my efforts for comparison and publishing the pics up on the site when I’m done.. but that’s just a thought for now, as I don’t have a decent camera.
To cater for the 5KG increase in body mass,
Changes I’ve made to my Diet:
- Increased protein intake
- Besides a protein shake after my workout, I also consume one sachet of MESO-TECH High Protein Meal Supplement per day, normally sometime in the afternoon
- 8 tablespoons of Quaker Oats for breakfast (with milk & sweetener) + protein shake
- 2 glasses of milk or a protein shake before bed
- I’m less fussy on foods which means I allow myself to indulge in what I want more often than previously. One of the ‘perks’ of bulking up.
Changes I’ve made to my routine
- Cut down my 30 minute cardio sessions from 4 to 2 times a week
- No more cardio training on an empty stomach
- Every weight training session is not to last more than an hour
- To increase my weights and bring down my rep-range to 8 for most exercises
- Incorporate heavy Barbell Deadlifts
- Heavy Squats (OUCH)
Doing all the above, and this week being one helluva week due to many personal reasons, I thought I’d enjoy a McDonalds breakfast this morning at McD’s Bangsar - a Sausage McMuffin with egg, hash brown, and 3 cups of coffee for a caffeine KICK. Though I spilled hot coffee on myself, seated where the morning sun strikes your face, I’m now ready to face the day.
Does anyone else out there love sitting in the morning sun alone or is it just me?
*To all those who have written in for advice the past week, I do apologise for the delay, and I’ll be sure to reply all of you today.
DM’s back people.
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{ 34 comments… read them below or add one }
dude, this sounds exciting man. I sort of did the bulking(unknowingly) but I indulge in unhealthy foods, like fried chickens with curry rice(mmmmmmmmmmm), and half a chick nandos! and I can tell u, u really blowup. I tried the MESO thinige, can’t say I like it but it realy fills u up like a real meal. I was doing 8 reps too, but I read somewhere its good to vary thruout the week, so currently I am doing 15rep sets on one day and 8 reps on another. Seems that 8 reps pack strength, 15reps gives u more muscle definition with less on actual gain on strength. Anyway, you are right, it dun feel too good as u bulk-up(aka fat-up a lil to), ppl notice too, and it sucks, so now am goin easy on protein shakes ad milk and other food. Do keep us posted on this!
DM: Good stuff, sounds good. Do let us know on the progress, im on a dilemma now, been bz with stuffs, wanted to put on more mass but then got caught with too many things to do and things are in half progress now, neither there nor here haha. Good thing is I am getting slightly leaner, thx to the end of session cardio that i’ve been doin for the past month. The dilemma is whether to try to get ripped or addin more size, as there are certain muscle groups i could add more to.
No, im not an instructor but i have friends who are…Shane and John Doe. and i forgot her name, used to be my college mate :P
Why whatsup? great site by the way…useful for me!! thanks for droppin by ya…will keep ur site in mind. cheers
shaz
I’m always alone at McD Telawi too. They open at 7 and I need breakfast before I start teaching and Bodega for it’s Big Breakfast if my class starts at 6.45 in the morning and finishes at 11.30am because C Bean and Austin Chase (BSC)’s breakfast finish at 11. Bodega’s at 12.
Oh, so my point is; please do say ‘hi’ the next time you see me. I might be able to give you company over lonely morning brekkie of McD. 8)
And Sausage Mcmuffin with egg is sooooooooooooooo sedap!
And did your title come from a Discovery discovery of a guy who supersizes everything he eats?
steveneleven: MESOTECH is amazing. A few months ago, I tried consuming 1 sachet/day, for 10 days. I saw visible results in muscle size. I kid you not. You need to determine what your goals are man.. Either you bulk up, or you dont. There’s no inbetween. 15reps on one day, 8 reps another? Hmm.. well.. Maybe it could shock your muscles into new growth for now, but overall, you’ll see better results if you stick to a particular plan and rep range and do it for a month at least. Thats my opinion.
Jonz: That’s a decision only you can make my friend.
Shaz: Thanks for dropping by. I don’t really know any RPM instructors.. only Lilian.. even then, I dont know her personally. Used to think she was kinda cute until she became so skinny she looks unhealthy now. Sign up for updates if you wanna be notified on new posts?
The Yoga Instructor: They open at 7? Thought they’ve gone 24 hours now. Ah yes, I’ve been told to check out Bodega’s Big Breakfast. Geez.. you memorised all their breakfast times? What are you .. a walking menu? Say hi if I saw you…? Aww come on.. I can say more than a hi. We’ll see.
Yeah, a sausage mcmuffin for breakfast is just lovely but I dont eat it very often. I gain fat very easily.. that’s my curse and a blessing at the same time because I can bulk up easily when I want too. But now, being on a bulking up phase gives me the freedom to be a bit more flexible. Lunch was a yummy steak sandwich at the Lake Club..lovely.
By the way, no, the title didnt come from there. Got it from a movie called Supersize Me.
I’ve been trying soooo hard to cross over 60kg….everyone who sees me says I’m too skinny…. so for me, getting FAT on purpose IS FUN! :P
I tried the “eat everything in sight approach” to gain muscle mass. It never seems to work for me. Matter of fact, the last time I tried this my wife asked when I was expecting. Ever since the pearls of wisdom I received that day I stopped this approach to add weight.
Nature Boy: The ‘eating everything in sight’ approach isnt really a good way to do it, but somehow works for most hardgainers as its not easy for them to put on fat. Anyway, eating everything in sight alone isnt enough to gain muscle mass. You still need your Protein, which are the building blocks of muscle. Eating ALOT but neglecting your protein intake wont get you anywhere. Can you imagine a construction worker trying to build a wall without bricks, and only watery cement? It just wont work.
Assuming you have your protein intake in check, the next think you need to do is focus on your training. Hardgainers need to train differently. Compound exercises (squats, deadlifts, bench presses, etc) should form the backbone of your workouts, and your rep range needs to be pretty low as well. If you’re doing that even.. then maybe you’re just not eating enough.
Cant resist this one… you know what i think?
Nasi Kandar…. yeah!
Jay : LOL!!!!
Jay : Forgot about askin u this in my previous comment. I thought you and Tim gonna arrange for an all meat buffet dinner Carnival, DJ? Anytime soon? haha, do let me know if you are headin there, lookin forward to it.
Thanks Daily Muscle for your insight. I will use it to reach my quest of ultimate muscularity.
Guys,
Good to hear that you are in bulking process.
Though my main goal is to be lean and add muscle, I am still struggling to loose that extra body fat that i carry…sigh……………
errr DM…. i was just wondering ….. how much youallocate per month for supplements?
Its getting awfully expensive isnt it?
Jonz:
Last time i went there, lets just say that story we exchanged at the store bout when u were still in UK and feedin at the brazil buffet there…? it happened to my table here and even the girls werent half as pleased with the service or lack of service that we received. SO now we’re lookin for a new joint.
Ill update u guys!
adding more weight? hehehe…should be easy if adding JUST weight is in the mind (just like you, as per what i read in the comment above, i add on pretty easily)…but to add on QUALITY weight…well..that’s a whole issue altogether…
Muscle Jedi: For this month (June) I spent RM180 for a tub of ON 100% Whey Protein. The MESO-TECH was a good deal from EGOnutritions at RM100 for a box of 20. Thats why I bought it, cos it was dead cheap! So, its RM280 for this month. If not for the MESO-TECH, it would only be the Protein.
its been a helluva week based on some personal reasons?
errr..sorry for not commenting on the fitness aspect of ur write-up..hehe
Manju: Hey you… well, yeah.. personal reasons. Been havin some trouble making a decision.. so i’ve been weighing the pros and cons of making that decision, but everytime I weigh them, it’ll be good on one day, and be bad the next. So.. I just can’t decide, until today. Just like those damn unreliable weighing scales at Fitness First where I’ll be 82kg today, and 90kg tomorrow! He he. But I’ve been thinking about it less lately, so I guess those thoughts have been buried in the corner of my mind for now until it resurfaces again, and I know it would. Confused? Good.
You could always share your strategies for your 5KG weightloss plan with us.. but then, you’d probably get shot down by me. Oh by the way.. how’s that been coming along anyway? ;)
Another Meso Tech satisfied customer here. It’s great I can see the difference after taking the first 20 sachet. I’m on a sachet a day on an off day, 1 1/2 on a workout day.
The body feels hardened which is kinda nice.
Hmm… EGOnutritions.com lists the MESOTech 20pack at RM240 now. Expensive!!!
sharil: well spaced out, and I’m glad you’re seeing results. Its always a great feeling when you see your money spent actually working right before your very eyes.
yeeck: Hah. You think that’s expensive? Your ordinary retail sports nutrition store sells Meal Replacement sachets (which I’ve tried and believe are nowhere compared to mesotech) between RM15 - 20 per sachet. That’s RM300 AT LEAST. Not only that.. they taste like crap and one particular brand had a sawdust-like texture even after being mixed.
DM: If you can get it for RM100 for a pack of 20, but the retail price is over RM200, imagine the profit margin of EGOnutritions!
yeeck: It’s not only me who got it for RM100, but everyone else who happened to check out their store as they were clearing their stock of MESO Tech to make way for more awesome stuff. ;)
I’d advise you to drop by their store and not only rely on everything you see on the website. And bring lotsa cash. And tell them DM sent u! Heh heh.
Go and drop by Ego, those guys are nice people plus they’re helpful too. While you’re there do’t forget to ask Jay to flex his muscle a bit. ;)
yeeck:Yeah, we’re rich! You should check out Tim’s Merc and my 8series. Ask DM to tell you bout how he hitched a ride with us in out helicopter when the LDP was jammed.
Jay: I just painted my 5series purple! You should check it out man.
DM: yeah man i noticed… funky chicken u ;)
purple = sexually deprived
DM: Kan… kena already…hahahaha!
Manju: i like that… hahaha… you never show the poor fool TLC issit?
hi shaz…since u’ve mentioned tht u know an rpm instuctor called lilian…..i kinda wonder…does she has a bf?
zoey: Why don’t you go ask her yourself? :P
The point is that if you juce up you need to pump up - just hopeing that steroids would make you big, by just jabing your ” S ” good luck just spend the Rm400 on that 10ml Deca was just wast of money. You do have to do your workout but just bit more then your norm - got to go Crazy then you might see some. I’ve been using it since Nov 2006 yes I put on size ( 110 kg now ) but but hard work comes with it you have to workout like a mad man. Yes side effects - what the hell you only live once - yep my Dick is the same size now and before L - 7″ W- 6″ no change on performance my wife is happy and even extra time too. May be it just me how about you.
sazali66: Thanks for sharing.
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