Changing my Diet.

12 weeks of intermittent fasting

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 2, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 2

 

week 3 and 4, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 3 and 4
week 5, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 5

 

bulking, high carbohydrate, grains, heechai.com,singapore fitness blogger
What i was eating(high carbs)

 

Week 6 to Week 12 -Intermittent fasting together with Paleo diet.

 

week 7, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 7

 

week 8, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 8

 

week 10, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 10
week 11, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 11

 

Week 12 of intermittent fasting, lean gains, lose fat, how to gain muscle
Week 12

 

triple chicken chop with vegetable, heechai, heechai.com, Singapore fitness blogger
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.

Bulking, heechai, heechai singapore fitness blogger, heechai.com
Bulking

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.

  1. I am going to go for a 12 weeks full Paleo or you can call it the Primal Diet
  2. Primal or Paleo lifestyle to me is basically, no grains, no processed no high sugar food.
  3. I also want to maintain my carbohydrate level between 100 to 150grams a day.
  4. Limiting my carbohydrates intake to only postworkout or early in the morning if i am not working out on that day.
  5. 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 heechaiong@gmail.com

Review On Toa Payoh Safra Gym.

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!*fitness blogger, singapore, toa payoh, gym, review

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 🙂

toa payoh safra gym, heechai, fitness blogger
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!

leg press, bench press, smith machine, power rack, heavy dumbbell, hee chai, fitness blogger, singapore
shuttle run track at toa payoh safra
fitness blogger, singapore heechai
fitness blogger singapore, heechai
you hardly can find a seated press in free weights! this is awesome!
singapore fitness blogger, heechai
leg press!
singapore fitness blogger, heechai
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 🙂
singapore fitness blogger, heechai
lots of cardio machines
singapore fitness blogger, heechai
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*

singapore fitness blogger, heechaisingapore fitness blogger, heechai

Everything is good, only thing is the entry payment!

Per Entry Type Fees Usage Timing
#Off Peak
Hour Usage
SAFRA
Member
$5 Weekdays: 7am to 5pm

Saturdays: 7am to 1pm

Sundays/PH: 1pm to 7pmGuests$8Peak Hour
UsageSAFRA
Member$10#Weekdays: 5pm to 10pm

#Saturdays: 1pm to 8pm

Sundays/PH: 9am to 1pmGuests$15

 http://www.safra.sg/en/Enjoy/EnergyOne-Gyms/Memberships-Fees.aspx#.UeqKXlPBfR0

Walkable distance from Toa Payoh Mrt, about 10-15min walk a good warm up to the gym!

Quite a lot of customer is there but there are so many machines around, so the waiting time is not that bad!

Toilet is clean and neat as well. steam room and jacuzzi is available!

A must try! I will definitely go back again!

Thanks for reading!