To stay in shape for life is my goal. I trained 4~6 days a week in gym, sometimes jogging around my housing area.
(Update: currently workout 4~5 days a week, struggling for thesis and paper writing.)

Due to my busy study life, I only manage to squeeze 1 hour or less in the gym. Thus, I used to go alone and trained for intensity. Bruce Lee and Greg Plitt are two of the coolest guy on earth (in my opinion). I am always inspired by watching their footage on youtube.

Nutrition plays a vital role to reach my goal. As I am still a student with limited income, I am compelled to minimize the cost of the food but reap the maximum benefits from it. It follows a pretty simple rule.

Fruits instead of fruit juices
Cocoa powder instead of Chocolate bar
Soy bean instead of soy milk
...
[Opt for the origin ingredients instead of processed one]

Recently I am planning to go for plant based diet. It is actually part of the cost saving approach, but lead to a better and healthier lifestyle (which I believed). Initially I planned to gather some information among other bodybuilders and see if they can share their experiences. But my intention was somehow misunderstood, maybe lack of knowledge or experience among Malaysian.Click Here Just like people talk about expensive organic food selling out there. Shop smartly and eat healthily!

However, there is a catch. Plant based diet (in my book) is to replace animal flesh to plant food. Sometimes I still enjoy eating meat like once or twice in a month, no point to treat yourself so hard, right?

My goal for body weight is 70kg with minimal body fat (single digit). Currently I am 68kg with 12% body fat (according to body composition scale).

Hopefully plant based diet can bring up a brand new trend for body builders. I will update my progression consistently and show you guys what I eat in daily basis. Thank you.

My Philosophy

1. Never stayed in comfort zone
2. Eat right to grow
3. Knowledge is power

This post has been edited by yan99033: Dec 6 2012, 07:16 PM

Myself







8/9/2012



69~69.5kg

10/9/2012





69~69.5kg

6/12/2012







70~70.5kg

15/3/2013 (latest)







70kg


This post has been edited by yan99033: Mar 17 2013, 05:44 PM

My Intake











Tons of organic stuff, ranging from energy sources, snacks, to tea/coffee.



multi grains, seeds, nuts, soy and whey protein powder, apple and yoghurt (Post workout meal)

This post has been edited by yan99033: Sep 9 2012, 10:08 PM

looks good bro

Thanks for your compliment

plant based diet, nice indeed... while im adoring veganism among endurance athlete, im favoring meat n fish in daily diet (talk about eating's satisfactions n testosterone booster ). can u share ur daily diet list with nutritional figure, as from ur briefly listed diet (fruit, cocoa powder n soy bean), i think that u r under serious low nutrition portion (except u eat lots of them which defeating the minimizing the financial cost).

btw just off-topic; y did u bend ur body instead of straight-up ur body posture when taking photo?

to be specific, my daily meal mostly consists of grains, beans, legumes, fruits and vegetables. Snacks are seeds, nuts and raisin. Others like olive oil, cocoa powder, honey, green tea, coffee, psyllium husk, lecithin, are good stuff to eat too.

Since I am a concious spending person, I usually visit organic store (@ Country Farm), 2-3 times a month and grab the promotional items in bulk, believe me it saved a lot.

list of grains, beans, and legumes
pre-mix 10 grains
quinoa
brown rice
black and yellow soy bean
kidney bean
mung bean
wheat berry
barley
oat
tofu

list of nuts, seeds:
cashew nut
almond
peanut
walnut
chia seed
flax seed
sesame seed
sunflower seed
pumpkin seed

list of fruits and vegetables:
apple
orange
banana
raisin
dragon fruit
spinach
celery
cucumber
tomato
celery


list of supplement:
whey protein
glutamine
glucosamine
Acetyl L-Carnitine

(List varies from time to time)

I have no idea what is the exact macro n micro nutrient, since the mixture of grains, beans, and legumes are difficult to identify. As long as I feel good, I will eat whatever I want ( based on the lists). Unless you are rich enough to pay for so-called "healthy food" selling outside, nothing could beats wholesome healthy self-preparation food.

---

Added on August 19, 2012, 11:07 amNothing special, just to squeeze my abs and see if I am progressing

This post has been edited by yan99033: Sep 28 2012, 07:31 PM

that's a lot! i wish i can hv easy access to those cheap stuff : D btw country farm always got weekly promo? their website didnt update the promo page since 2011.

Promotion happens all the time, just the promotional items vary from time to time.

Say, this month they marked down the price of selected grains and seeds, psyllium husks, and more. Last month was honey, err... I don't quite remember them all. I just buy them in bulk just for supplying me for months.

And remember to register as a member (cosway), just to ensure that you don't missed out any cheap items.

Bro! which brand of Whey Protein are you taking now? how's the result?

Optimum Nutrition, so far so good.

---

Added on August 21, 2012, 1:42 pm
http://www.youtube.com/watch?v=p7AbEWGyef8&feature=relmfu
(don't know how to embed the video)

Just found a video on youtube, debunking the myth about protein deficiency.

It makes me believe that building muscle is not about increasing protein intake solely, but to increase overall calorie intake.

However, the term "strong" varies among people. I truly think that power comes from complementary of the whole system, i.e. internal organs, muscle, mind and spirit, etc. Thus, clean foods are so important to deliver the true power and rejuvenate while resting.

---

Added on August 24, 2012, 8:20 pmhttp://www.youtube.com/watch?v=Vmxxg1Ky-KY&feature=related

Robert Cheeke, another cool guy on earth. Adopting plant based diet and competing in bodybuilding competition for over 10 years. I am still struggling on weight gain issue at the moment (fluctuating between 67-70), hopefully additional calorie intake can achieve my ideal body weight without putting on too much fat.

Stay lean and eat clean!

This post has been edited by yan99033: Aug 24 2012, 08:20 PM

Reading ur topic reli motivates me man. Keep it up

Thank you for the compliment. Don't have time to update the thread frequently at the moment.

Currently I am maintaining a 70kg of body weight. Still there is some fats stored in my lower belly, my current mission is to kick them off gradually (fortunately it is progressing since the inception of my body sculpting journey)

I'm facing the same prob like urs bro, lower belly. Overall my body looks lean & tight. Just the lower belly looks ugly. Mind sharing ur tips since u said its progressing. Thanks

It's all about lowering your body fats, and some abs workout (make sure it is intense to tear down the muscle fiber).

Diet and workout need to complement each other.

Diet part:
I am eating much more than previously, as long as it is close to natural food (unrefined one), like apple instead of apple juice, etc. I don't really care how much fats, proteins, and carbs contained. Eat more fruits and vegetables, they are low in calories and nutrient dense, and make you feel full too.

Workout part:
I believe the reason why the body fats stored in lower belly is because of muscle-mind connection. Training abs with focused mind-body connection (contract slowly and feel the burn... You will start activating more neurons to fire the muscle.), just like how you train other body parts. If explain this in biology, I believe it is related to motor neuron, and central nervous system.