10 simple rules for eating that i use to keep me lean!

A lot of you who follow my post know i do a lot of buffet aka #teambulking dinner. People always asked how i eat so much but at the same time get leaner! Here is the 10 simple rules of eating that helps to get me my six pack!


1. Control your sugar intake. Canned drinks, ice cream, processed food and any form of fast acting sugar. Excessive sugar(energy) that is not used up will be stored as fats!

2. Low processed food or best no processed food. Processed food is usually high in sugar, artificial flavor, color and lack of essential nutrients! A lot is just empty calories. High processed food diet lowers the testosterone level in the body and a lower testosterone causes your body to store fats in the mid section.

3. Processed food thermogenic effect is different from natural food. Natural food is harder to digest as compared to processed food. Therefore Natural food require more energy to digest and therefore helps to increase your natural metabolism.

4. If you know that you are going to have a heavy meal at night, try intermittent fasting for your breakfast and lunch, it doesn’t really affect when you eat but more of how much food you eat!

5. Have a mix of diet, some days low carbs some days high carbs. Try training during low carbs day to let your body adapt to using more fats as energy instead of glycogen.

6. Avoid carbs and consume more meat during heavy eating! Meats will make you feel full easier as compared to rice or ice cream. Therefore less calories consume but you get to eat your heart out!

7. Avoid snacking, if you are heavy get a normal meal. Snacking on cookies or any food increases unnecessary calories intake.

8. Too much of anything is no good, not that you take 10 scoops of protein a day or a super high protein diet you wont become fat! Keep in mind protein is also calories, too much of it will be stored as fats as well!

9. Increase your healthy fat intake like salmon or animal fats. This will help to boost your testosterone level and give you a boost in muscle growth! The more muscle you have the higher your metabolism!

10. Follow thru your diet, if you cannot have carbs that day do it! Have more meat instead , if you need carbs that day, make sure you load in your carbs! Follow thru and you will see results.

This is just some of the ways i used to keep myself lean, if you find me extreme all i can say is “it takes extreme ways to get extreme result” it depends on what you want. Use whatever you find it useful and hope you see good results from it!

Subway eat fresh? Is Subway really fresh?

I always loved the subway chicken breast foot long. Ordering it without the cookies and drinks thinking that it was the healthiest meal ever that will help get me lean and shredded.  What can go wrong with bread, vegetables (cucumber, tomato, and olive) and chicken breast?
Only until one day, where I got the frozen chicken breast that was taken out fresh from freezer. They had to defrost it in the oven and it looks the same white chicken and everything, until I chew on it. Some of the part wasn’t normal, it was chewy, it feels like I just put some eraser into my mouth. I knew that something was not right. So here is my research for the FRESH SUBWAY.
First of all, SUBWAY EAT FRESH according to SUBWAY is define as the sandwich is made fresh on the spot and that doesn’t mean the ingredient is fresh.
In its defence, Subway says by ‘fresh’ it means that the sandwiches are freshly made in front of customer, not that the ingredients are fresh. It also says that, where possible, it sources meat from the UK. Not that its meat is 100 per cent meat: Subway told me its ham contains pork rear-leg meat, water, salt, stabilisers, dextrose (sugar), lactose, smoke flavouring, preservative and antioxidant. What goes into the flavouring, it did not divulge.
I will only be touching on the chicken breast for this post, but subway is still a fastfood chain stall so we cant really expect much. Here it goes …
Chicken breast with rib meat, water, seasoning (corn syrup solids, vinegar
powder [maltodextrin, modified corn starch and tapioca starch, dried vinegar], brown sugar, salt, dextrose, garlic powder, onion powder, chicken type flavor [hydrolyzed corn gluten, autolyzed yeast extract, thiamine hydrochloride, disodium inosinate and disodium guanylate]), sodium phosphates.
Your chicken breast is not really your chicken. It is a mixture of corn syrup, maltodextrin, corn starch, tapioca all the bad carbohydrates. And some corn gluten and your chicken taste comes from chicken type flavor. All I can say is what did I just ate!?
Anyway it’s a fast food chain, don’t be cheated by the eat fresh and thinking that eating subway is healthy.