PharmFreak got this very hardcore drug stall feel to me. They could be a good brand to come over to Singapore but some how most of their most effective supplement won’t be able to enter the Singapore market due to some banned ingredient by the HSA.
some really cool compression gear at the fair, suppose to help you boost your performance. used by astronaut as well.
This is something really “COOL”. This should be something nice for Runner or Endurance athlete! This new material that they made actually helps to keep you COOL. The moment the cloth comes in contact with my skin, it like air condition! This material is suppose to work with water, yes that means your sweat! EVEN HOT WATER! Gotta check it out! Like them on facebook.
Another Supplement company here, looks like more and more supplement company is going to step foot into Singapore! No review on this as i have not tried their products.
Okay to be frank this protein bar taste good. The profile of the product is okay as well.
Do visit their gym at Kallang if you like to smash some weights without anyone asking you to leave the gym. Address located here.
Our local fitness magazine! Check out all the local fitness model and athlete there!
So glad to see more and more supplement company entering Singapore market! This shows that they realize that more and more Singaporean is getting into the fitness wave! I love promoting for this sport event because i do hope that everyone can live healthy and look healthy! Not only rich in the pocket but rich in the health as well!
Do leave a comment if you have any views on Singapore Fitness Industry!
For the past 12 weeks i have been changing diet and training after reading Melissa sarah wee , leangains.com , primal blue print, 4 hours body and some other fitness related article. Made quite a bit of progress and here is my breakdown of the 12 weeks.
Week 1 to Week 6 – Intermittent fasting with High Carbohydrate
Week 6 to Week 12 -Intermittent fasting together with Paleo diet.
As you can see in week 1-6 my muscle seems fuller and thicker as compare to the week 12 photo which is much drier and leaner. Which is what i am trying to achieve. Currently weighing 71kg with about 9% body fat.
Comparing to my previous bulking diet where i hit 3000 calories a day
Here is a comparison for my previous bulking diet. Where i actually eat like 3000 calories everyday and have a lot of carbohydrate for every meal, the photo below was taken when i am about 73kg, 14% body fat.
Depending on individual, i prefer to look lean year round and i prefer the body now compared to previously where i hit 75kg. I feel much stronger now and the energy i feel more energetic. I don’t get restless during the day and my energy is more constant.
Fasting makes your body uses more fats instead of carbohydrates as energy!
Recently i just did a CSC 15km run fasted and the feeling was fantastic, no dip in energy no lack of energy during the run as well.
I have been trying to get more information on Fitness Related stuff, to me it is really on how to let our body use fats as energy. I find that my body is really adapting well with Paleo. So now i want to test if it is fasting that leans me or my diet. So i have decided to stop my intermittent fasting so i can up my calories intake.
I am going to go for a 12 weeks full Paleo or you can call it the Primal Diet
Primal or Paleo lifestyle to me is basically, no grains, no processed no high sugar food.
I also want to maintain my carbohydrate level between 100 to 150grams a day.
Limiting my carbohydrates intake to only postworkout or early in the morning if i am not working out on that day.
My Goal for this 12 weeks is to hit 75kg at 8% body fat.
Everybody got different aim my goal is to be able to lift heavy, do long distance endurance and look aesthetic(super human)
I welcome any question or feedback. You can leave a comment or email me at firstname.lastname@example.org
Been training for a few years now but i have yet to get to the standard of those shredded fitness model. I always thought that training was the most important part to getting shredded, until now. Supplementing and dieting has help me a lot in my physique these few months.
But my physique is still far from what i want to achieved.
I have been wanting to get as shredded as f**** like some fitness model I have been following. To just name a few they are lazar angelov, rob riches and Greg plitt.
To achieve that first I need to try to be as close to what they are taking or eating as possible. So I have decided to take this stack as our NutriMan contestant are getting so shredded with this stack.
This will be what I am gonna take for this month to get shredded and to build more lean muscle as well.
Morning before breakfast 6am
1 serving of shred matrix
1 serving combat powder
Before lunch 1pm
1 serving shred matrix
Pre training 530pm/ no training no assault needed.
1 serving assault
Post training 730pm/ no training combat 1 serving can be taken before bed.
1 serving combat powder
Nutrifirst is currently having a event now, it’s called NutriMan by NutriFirst, and all the contestant are getting shredded with this stack. Can’t wait to get shredded with this stack too and there is a promotion price as well.
but if you looked around you. You will be able to find a lot of skinny fats around. Like the picture above (skinny arms and legs with a big tummy and some may have man boobs.)
Why is this happening? What causes us to stall so much fat at our tummy area?
Due to our lifestyle right now, we hardly used up all the energy in our body and at the same time we load in a lot of energy. Fats are stored energy, but how come we are not using them?
Our body actually forgets how to tap fats as energy because of our new eating habit. High Carbohydrates diet. Your rice (yes brown rice included), bread, noodle, pasta, fries, cereals and sugary drink (processed fruit juice is also included)
I thought Pasta, Bread, Brown rice , cereal with milk and Packed fruit juice is healthy!
Carbohydrates if not use by the body will be stored as fats so you will be able to use the energy later. What happens now in our lifestyle is that we are having too much carbohydrate. A typical breakfast will be bread, lunch will normally have rice and dinner we may take in pizza or pasta. Even if we workout that day, the body will choose to use up the carbohydrate (glucose) in our body first (example : will you use the money in your wallet first or the money in your bank)
So how can we use fats as energy?
1. Do fasted (no food) workout in the morning!
a. When you just woke up and your blood glucose in the body has been depleted! In this way your body will try to use more fats as energy as there are no more glucose left!
2. Consume low carbohydrates meals! Best if you only consume your carbohydrates meal after an intense workout!
So what kind of carbohydrates should we choose? Why are grains not good?
Let me introduce you to our Glycemic Index scale. It is use to track the blood glucose level in the body after consuming carbohydrate.
**A surge in blood glucose in the body will cause the insulin (insulin is like a police, glucose is like thief. Insulin job is to put the glucose to Jail) will be call upon to store them as fats.
The higher the GI number (row 1) the more blood glucose there is.
Don’t agree or like what i just said? Prove me wrong!
Take measurement of your
Body fat percentage (can be taken at the gym)
*Best if you can have measurement of your arms, chest, waist, hips and thigh.
Do fasted workout in the morning. 3 times a week (Monday, Wednesday and Friday) – Any kind of workout for 45min every morning!
Change your eating habit. (Example below)
Breakfast – (4-5 eggs (with 2 yolks)) plus apple
Lunch – Chicken Chop (sides Veggie)
Dinner – Grilled Fish (sides veggie and potato)
Follow for 30 days!
Drop me an email so I can keep you motivated, answer your question and complete the 30 days together! email@example.com – subject : 30 day challenge!
Some other Important Facts
** High carbohydrates (e.g. ice cream) spike blood glucose which in turn raises your “Serotonin” happy feeling for a while and the body sends out a large amount of insulin as the sudden rush of sugar causes the body to go into emergency. Then you will have a dip in blood sugar and your body feels that it is out of energy, you feel tired and restless because your blood glucose level is low and natural reaction when you feel that you are out of energy you will go for second round of food!
**How diabetes happens?
If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/
**So if you spike your insulin everyday slowly it will get less sensitive and need to produce more insulin to bring down the glucose in your blood stream. Eventually the system breaks down and you are unable to clear the glucose and you get your diabetes.
Latest news update from MusclePharm! They are working together with Arnold, the legend in bodybuilding to come out with a new series of products!
THE ARNOLD SERIES
These products will be mainly targeting the 4 fitness pillars, “performance, power, & strength, nutrient support and recovery”.
Here are the 8 items they created – For full article.
Iron Cre3 – a creatine product. Iron Cuts – a fat burner said to ” support healthy estrogen balance and cortisol levels.” Iron Dream – a sleep aid. Iron Pack – a multivitamin product that includes liver. Iron Pump – a creatine free formula based on the nitric oxide boosting action of arginine nitrate, Iron Whey – a 100% whey protein product. Iron Mass – a mixed protein, fats and carbohydrate formula.
Arnold has always been someone I look up to, I read his book, watch his video. Learn from how he trains in the video. This is seriously is going be he next big thing!
Arnold who is the most respected figure in bodybuilding put his name on the line, together with MusclePharm the athlete company who promises science and banned free substance on their entire product. This seems like the best combination to shock the whole supplement industry!
Other Mr Olympia who came out with their own series
I want to start the post by asking you to watch this video on how a normal tape can affect the movement of a cat. Animal cant lie if something affects them. – shared by www.rocktape.com.sg
What is Rocktape?
Rocktape is a natural-hybrid product and consists of 97% cotton, 3% nylon and uses no drugs. The adhesive is a hypo-allergenic acrylic based adhesive and contains no latex. When we manufacture Rocktape, we introduce a bias into the weave of the fabric so it stretches in one direction and not the other.
Rocktapes creates what we call a bio-mechanical lifting mechanism which lifts the skin away from the soft tissue. This allows blood to move into an injured area which accelerates healing and recovery. Rocktape is also great for correcting tracking issues in knees, shoulders or elbows. It can also be used to correct posture problems including those associated with pregnancy.
Rocktape gives a 180% elongation ( which means a 10 cm tape can be stretch to 18cm)
Tighter weave compared to other tapes
Longer lasting adhesive (personally I tried it on for 2 days and it still sticks nicely)
Method of taping which I learn from the course! (sharing for free!)
1. Muscle Injury/ Strain
taping the quads
every one paying attention!
a. First we must understand that if the muscle injury/strains/tear is too much rocktape will not work.
b. Applying the tape will helps to facilitate painfree movement, reduce swelling/bruising and help to sense body position if we are in a bad body posture.
c. 3 steps to tape!
i. Stretch the body part
ii. Stabilization tape (stretch tape 50%)
iii. Decompression tape (stretch tape 80%)
2. Swelling Reduction Taping
for more blood flow!
a. Good for Grade 3 muscle tear *application of rocktape on after 48 hours of RICE therapy (rest, ice, compression, elevate)
3. Body sense and Postural Control Taping
being tape by the doctor
a. Helps to place the body back into the right posture. The tape basically act as a reminder when you over stretch your muscle and you have to use your own muscle strength to pull back to the right position.
4. Power Taping
a. Helps with varies kind of sports to improve the power output, didn’t get to touch on this topic much this time round as they have a separate course for that! Would love to join that! www.rocktape.com.sg
Photo during the event!
free book and tape
Of course there are more usage for Rocktape like how to help with “shin splints” and “plantar fasciitis” attend their course to learn more!
For those who are interested to join the course you can always go to www.rocktape.com.sg or contact Arvin at 91903505.
For $250 you will get a Book, 1* rocktape 5cm * 5meter and you will be getting a certificate from rcoktape sg as well! Most importantly is the sports knowledge that you get! It is totally worth it i would highly recommend you to try!
I just ordered this awesome pre-workout online. Cant wait to get my hands on it!
Check out this post for my review on this #gamechanger
Finally MusclePharm Assault has arrived
The main difference in this new version is their Athlete Performance Blend – ArgiNitrate, Bcaa Nitrate, CreNitrate which is said to be more effective. Nitrate dilates the blood vessels so it will enhance and blood flow and helps with the distribution of the nutrients.
Next is their Purenergy –
Some information about purenergy
A sustained energy boost*
A reduction in the amount of caffeine needed in a formulation to produce tangible results*
The creation of a more moderated and gradual finish, preventing the “crash” experienced with caffeine products*
The optimization of natural appetite-suppressant properties*
Additional functional health benefits found in pTeroPure pterostilbene*
made up of 43% Caffeine and 57% pTeroPure
As you can see the chart i have gotten from ChromaDex shows a big difference between caffeine(bottom bar) and purenergy(top bar). As you can see caffeine started off with a higher amount of concentration but after the first hour the caffeine dips rapidly but purenergy is still on the rise. Purenergy peaks at the 2nd hour and starts to drop graudually.
MusclePharm do it differently from other competitors, as you can see here they even added in the pillow pak to abouse humidity and odor. Awesome!
quality of the powder
Drinking the Assault – Taste.
Great mixability, i prefer the taste of this version of Assault compared to the previous version.
In my opinion i can feel that the effect of this preworkout kicks in faster than the usual one that i took.
It doesn’t gives me the sudden spike in energy, i can feel focus thru out my workout.
Minimum crash afterworkout as well, but some how i feel that it suppresses my appetite as i feel full after a meal (which dont normally happen).
Took the product about 6 hours before bed time and i have no problem sleeping.
Overall i think that this is a new breakthrough for preworkout in the industry and it is worth a try. Thanks for reading!
Fishermen Scuba is one of the oldest dive school around, they are very strict with their standard and always watch for safety. You can be sure that you are in good hands when you dive with fishermen team!
Located next to paya lebar mrt station. Take exit C once you arrive, less than 5 mins walk you will be able to reach them.
My second time diving with them, overall it was a pretty good experience.
Our Bus to Mercing
We left fishermen at about 8pm and arrived woodlands checkpoint at about 9pm, huge jam there and it took quite some time for us to go in. *take note they will ask each of the diver to pay $10 ringgit so we can keep our equipments and bag on the bus. They use this to clear the customs.
Dive Gear and my bag pack for me and my buddy
There will be one stop before reaching Mercing, so better go to the toilet at woodlands checkpoint or at the stop(petrol kiosk). We arrived at Mercing about 150am.
Took a 4 hours boat ride to arrive at Dayang, there is a aircon cabin below but i choose to sleep at the 2nd deck as i get motion sickness easily in air conditioned room.
Fishermen own the boat!
Check in to our room at Dayang, air conditioned room 2 king size bed for 4 person, the only bad thing was that there was no water heater for the shower. Electricity will be off for a certain time slot around 9-5pm.
Woke up at 730am to get prepared for our first dive! You wont have much time to sleep, try to sleep as much as possible on the boat and on the bus!
My Magic Pill
Pop a Zyrtec-D (you can get it at your guardian pharmacy.) This will help with my sinus as it dries up the mucus and helps me to equalize better during the dive. Take 1 tablet every morning 3 days before the dive then take 1 tablet every morning before the dive!
Here is the schedule for the Dives.
Depart Johor Bahru for Mersing
Arrive Mersing and depart for Pulau Dayang
Arrive Pulau Dayang and check in to Dayang Resort
Breakfast at Dayang Resort
Fouth Dive (Night Dive)
Check out of Dayang Resort and depart for Mersing
Arrive Mersing and depart for Johor Bahru
Arrive Johor Bahru
*You will only be allowed to do the night dive if you are certified.
As a Health and Fitness Blogger, the food is still quite clean to me, i ate like 10 eggs, quite a lot of chicken wings, satay and plenty of fruits in that 2 days! Even thou i told myself to junk as it is a holiday! Some how my mind doesn’t allow it, i guess i am just too used to the junk-less diet.
On my way to Toa Payoh Safra (293 Lorong 6, Toa PayohSingapore 319387), heard a lot of good comment about that place! Nowadays Safra is dominated by MacDonald, Yishun Safra also have one! *How to get Cutting like this!*
While walking to the gym, i saw the best musclebuilding restaurant! My Postworkout meal is readily available! Double Up Chicken with garden veggie and mash potato! Don’t even need to think i know what i want already 🙂
Aston! Double up chicken! show your safra card to get discount!
Clean and new gym! Spacious! They have this cross fit corner for those people to do chins, ball throw, TRX! You can even train your IPPT here, with standing broad jump mat and shuttle run track! HUGE mirror everywhere, *which is very necessary for US to Flex*.
2 Power Rack, sited leg press, sited calf raises, 1 smith machine, 1 incline 1 decline and 1 flat bench, dumbbell weight up to 50kg, a few cable cross machine and most importantly they have sited chest press and as you can see below, they have a sited shoulder press as well! This is Heaven!
shuttle run track at toa payoh safra
you hardly can find a seated press in free weights! this is awesome!
seated chest press, most of your common gym wouldnt have this as well.
To Level 2!
Lots of Cardio machine with a nice view facing the pool and warm sun rays shinning in 🙂
lots of cardio machines
some more cardio machine!
They have another weights area for people who want to train arms or lighter weight selection! Awesome! Lots of Machines for you to hit all the different muscle group! No more excuses! *oh i cannot train because they dont have this machine*
Everything is good, only thing is the entry payment!
Weekdays: 7am to 5pm
Saturdays: 7am to 1pm
Sundays/PH: 1pm to 7pmGuests$8Peak Hour
Member$10#Weekdays: 5pm to 10pm
First photo was taken around last year march. I just started working at NutriFirst and I wanted to get a better body.
2 months later I bulk up to 72kg and subsequently i continued bulking to 74kg by eating like 3000 calories everyday with the help of pass gainers and a lot of food. I don’t really watch my diet but i try to avoid deep fried food, high sugar (canned drinks) or processed food (hotdog, MacDonald)
3rd photo was after the standard chartered marathon in 2012. That time i drop my weight all the way to 68 kg for the run. It was pretty easy for me to lose muscle weight, i stop eating high amount of calories and totally stop lifting weights for one month and I drop about 6kg. After the marathon i started doing my usual bulking but this time, i did not use a mass gainer as i am able get my calories from food alone. 4th photo is around MAY.
The last photo is the most recent one for 2 July 2013. Where i started my intermittent fasting.
Recently i am really addicted to getting more vascular.
How can you get more veins to show?
high protein low carb diet
it will help your body to use more fats as energy instead of using carbs. This is especially helpful is you workout fasted in the morning, working fasted in the morning is said to be able to increase fat burn by 20% more than normal workout timing!
shred more fats
the main reason why your veins is showing is because your fats is thinning out. you hardly see fat people with veins right.
take some Nitric Oxide supplement like arginine product
Arginine is a vasodilator. it helps to relax the blood vessel and increase blood flow.
if you are lifting heavy with proper form you will be putting the muscle under a more stressful environment in turn tearing more muscle fiber. To recover yourself during workout the body will call more blood to flow to that particular muscle group (the pump). therefore it creates more vascularity.