Current plan

I only have around 11 weeks left til i go on vacation (inshallah)... so, it's not enough time to gain a lot of weight, and frankly i don't want to go on vacation all fat and pudgy. I'm already up to 206 lbs (been there since last week and it hasn't changed) and my waist is it 33.8 inches. I'm pretty satisfied with my size right now. So, i will try to lose some fat while maintaining or gaining some muscle mass if that's possible. I will do it the old fashion way, and take my time doing it. i started today... low intensity cardio for 45 minutes in the morning before breakfast, and will do this 5 days per week. i was weight trianing 3 days per week for the past 2 weeks, and now will bump it up to 5 days per week. It will be the usual 30 minute high intensity, low volume training that i'm used to doing. i will be taking ephedrine before my morning cardio and before my afternoon workout. will switch to clen in 2 weeks, then back to ephedrine for 2 more weeks and so on. The diet is high calorie, and i will not change it all the way through. will only add more low intensity cardio and more ephedrine or clen as i go on. If I spend 2 weeks not gaining any strength in the gym at all, i will either eat more food, or decrease cardio. here's the meal plan

Saturday, Monday, Wednesday

Meal 1
6 egg whites, 1 whole egg, 2 slices fat free cheese, 350 ml vetal milk, 1 scoop ON whey, 2 packs of flavored oats, 2 tbsp honey, 3 fish oil caps

Meal 2
2 large shredded chicken breasts in 200 grams of low fat cottage cheese, 4 slices whole wheat bread

Meal 3
2 scoops ON whey, 3 tbsp peanut butter

Meal 4 (pre workout)
2 pop tarts, 1 red bull, 300 ml vetal milk, 1 scoop ON whey

Meal 5 (post workout)
1 scoop ON whey gainer, 1 scoop ON whey, 500 ml vetal milk, 2 pop tarts

Meal 6 (1-2 hours after meal 5... around 7:30 pm)
same as meal 5 without the pop tarts

total for these 3 days will be
440 grams of protein, 570 grams carbs, 100 grams of fat for a total of 4940 cals

Sunday and tuesday

Meal 1
same as meal 1 on saturday

Meal 2
2 large chicken breasts, 200 grams cottage cheese, corn kernels

Meal 3
2 scoops ON whey, 3 tbsp peanut butter

Meal 4 (post workout)
1 scoop weight gainer, 1 scoop ON whey, 500 ml vetal milk, 2 pop tarts

and that's it... total is 300 grams protein, 310 grams carbs, 70 grams of fat for a total of 3070 cals

that makes the 5 day average become around 4200 cals.

weekends will be "nom nom nom" days... where i eat anything i want... usually it's between 2500-3500 cals of junk... i only eat 1 or 2 meals and some snacks (you can think of it as eating just like anyone else eats on a daily basis)


After i get back from my vacation, ramadhan will start... i will not be dieting in that month (for the first time in like.. i don't know... 3 years? I won't be training much... maybe 2 or 3 times per week with some minor cardio... gonna be taking it easy in that month and save up some money to buy a drum machine and a new computer to record the songs i promised to put up last year :) ... hopefully, late October or early November, 4 or 5 songs will be recorded on loaded on this site, then i'll go back to taking bodybuilding seriously :)

Being delusional, irrational, and unrealistic is the main cause of being out of shape


Females are the worst when it comes to this issue... but males are sometimes equally as retarded. I would say that the general public doesn't even know how any muscle in the body looks like... i am sick and tired of hearing the same old shit from fat asses who say this:

Females
"I want to lose muscle anyway... i have a lot of muscle in my thighs and it's making them look bad... it's not fat, they're just naturally muscly"
or
"i don't consider myself fat... i'm 5'1 weighing 125 lbs... i just have a lot of muscle on my body"

Males
"I don't want to weight train... i already have big arms and a big chest... i just want to lose weight"

"I have a friend who never weight trained in his life... and he's bigger than you are. You really don't need to weight train to build muscle"

A long time ago, i would never say what i'm about to say because i didn't want to hurt anyone's feeling or any shit like that... also, i didn't want anyone to think of me as an asshole... but since i've done a good job in making an ass out of myself, and now i don't care what people say, i'm gonna say it:
(1)
if you haven't been weight training seriously without breaks (not the usual "yeah i work out... well, i worked out for 2 weeks in the last six months, and i'm joining the gym again next month... so i'm pretty advanced"), and you don't know how to handle your nutritional needs, you are not even remotely muscular.
I know a lot of delusional fucks that say "no no... my arms are big already... i don't want them bigger, they have a lot of muscle on them... i just want to make my shoulders a bit bigger." what arms are you talking about? 11 inch arms aren't considered muscular... a marathon runner would have 11 inch arms...
(2)
If you can't see a pretty clear outline of your abs when you flex them, you can't see your tricep horseshoe, you can't see seperation in your quads, and you can't see striations in your delts, you are fucking fat. I don't care if your mother thinks you are thin.. you aren't.


I don't care who you are, or what you think... but being more muscular than your average joe, and leaner than your average "thin" person will make anyone look much better and much more attractive... i'm talking about men and women here...
and no, i don't mean ronnie coleman big and muscular... i mean the brad pitt look in fight club, or the ryan reynolds look in blade 3... you won't get that by running on the treadmill and eating big macs...
if you ask some women "who would you prefer, brad pitt or the fat guy you're with?" most women would say "no, i don't like that look on a man... i don't like brad pitt that much"... this is what most women would say... now, get a guy with the "brad pitt" body, and your typical average fat dude to walk down the street without a shirt on... who are the girls drooling over?

now... let's talk about what guys find attractive... most guys would say "i like a very thin woman... like paris hilton"... please excuse me while a vomit for putting her image in my head... others say "i like my woman with curves... i hate muscular or thin women"... ofcourse, he doesn't know the difference between fat and muscle... fat will give you cellulites and "curves" in the wrong places... but what the fuck would they know... anyway... let's take the walking down the street thing...
200 guys on the beach... 3 women pass by wearing bikinis... one has a paris hilton kind of body (for all the homoerotic people out there that want their women to look like thin, tall 13 year old boys), the other has the kelly osbourne body (fat as shit... also known as curvy with the general public)... and the third has the jessica beil in the blade 3 movie body (steroids and lots of weight training)... all those 200 guys will look at one of the 3... who do you think she is? :)

anyway... this is just to show you that if the same person started lifting weights, dieting right, and blah blah blah... that person will look much more attractive...
if that person drops 100 lbs in 8 weeks (like most people wish they could do), if it's a man, he'll look like he has AIDS... if it's a woman, she'll look like a 13 year old skinny boy...

most people don't even try to understand what i'm saying here... especially women "ekh.. i hate brad pitt"... i'm not telling you to ditch your boyfriend/husband/buttbuddy or whatever for brad pitt... i'm asking you this... if your partner said "i have a pill... if i swallow it, i will lose all the fat on my body, and gain some muscle mass, and have a six pack... if i don't, i'd still have this 45 inch waist and flabby ass... nothing else in my personallity or bank account would change... should i swallow it?" ... men would immediately tell their women "FUCK YEAH!!!" but they will think twice before saying it because the women will usually use this as a trick and it will end up in "SO YOU'RE SAYING I'M A FAT COW??!! WELL FUCK YOU!! YOU'RE NO PRIZE YOURSELF YOU FAT FUCK!!! I DON'T WANT TO SEE YOUR FACE EVER AGAIN!!! EVER!!!............ unless you come here with a diamond for me".... Women will probably tell their men "no, i like you just the way you are" because they have this in mind "if this schmuck is already flirting with girls and he's a fat ass, what the fuck would he do if he had a great body... no thank you... i'd rather drain his account while i can"

i'm just joking when i say this, but you get my point? right??


now... to show people how muscles actually look like... i will try not to use pictures of pros, because they are fucking freaks and no one could look like that... i will try and find pictures of people with average genetics, who aren't that big... so here goes

guys...

this is a very lean guy... competition lean... he's not big at all... if he wore a medium sized t-shirt he wouldn't even look like he worked out... his legs are his genetic gift. this is how quads, chest, abs, delts, and biceps should look like





this is what a muscular, lean man would look like... and this is what a muscular lean woman would look like




and this is what years of steroid use, strict dieting to gain size, and great genetics will get you




For the ladies...

let's start with natural females who lift seriously and diet like hardcore bodybuilders... this is what female muscle looks like













now... let's see what some moderate steroid use could do








Same girl as above but off the steroids











I appologize if some of the pictures are too revieling or too fucking gay... but that's how most these people are... they whore themselves out to make money if they get a chance... just like when a fat person who weighs 300 lbs loses 80 lbs and goes down to an obese 220 lbs and thinks he's a sex god... you know the kind...

anyway... this is what you should expect with hard work...

other than that... you won't look any different than the regular fatso walking down the street.

Again with the stupid bullshit about marriage and kids and shit

For the past week, every goddamn conversation I hear either revolves around “why didn’t this guy get married? It’s against human nature to do that! He’s either gay, or has sexual problems”… or “He’s been married for six months and his wife still isn’t pregnant? There must be something wrong with them”… my mother keeps telling me EVERY GODDAMN WEEK!!! “when you are two going to have a child?? People are starting to talk!”…
You all know my views on this… and I will restate them… getting married for the sake of getting married, or because you are as horny as fuck IS WRONG!!!!YOU SHOULDN’T DO IT THAT WAY AND JUST SAY “god is going to make it work between us”… the counter argument that my family always used was “look at you, you are happy with your marriage. Don’t you want other people to be happy?” … I kept bugging my parents to get married, I got engaged for 2 years, communicating on a daily basis with my fiancé (now wife)… I got married because I felt that there was something missing… after I got engaged, I got to know my future wife… and I swear, if things didn’t go as they did, I would’ve called it off and I would’ve still been single. I am going to say this, and I don’t mean anyone in particular… really… I know many of my friends will read this and think I’m talking about them, I’m not! I’m talking about society in general and what I see everyday. If you are going to say “don’t stereotype this shit, and don’t generalize” well, I’m talking about the FUCKING GENERAL PUBLIC!!! I’M TALKING ABOUT WHAT I SEE EVERYDAY!!! IN FRONT OF MY EYES!!! I am not talking about the few cases where what I’m about to say doesn’t apply.
Ok… If you are got married, less than 10 years of marriage (most cases, less than a year… or less than 6 months), you leave work at 4, you go out at 4:30 pm (go out without your wife, that is), come back home at 12-1 am, go to sleep at 2 am, wake up at 6 am to go back to work… WHY THE FUCK DID YOU GET MARRIED????
All I hear is people complaining about they have to go back home just to do chores for the wife… well listen, ass hole, marriage is responsibility. You have to do that shit without the “I hate it when my wife tells me to pick up milk every 4 days… she’s so demanding”… if you wanted to fuck and leave without having to do shit, there are prostitutes all around.
Oh, and check this out… how many people do you know that usually travel without their wives? Well, I know a lot.
How many people do you know that say “I’m going to morocco in july, because my wedding is in august”… ???
I know more than 5 people that are getting married this summer and they don’t even want to get married… what do they say? “my mom wants me to get married… so I have to”…

And then you have idiot closed minded fuck heads that say “marriage is human instinct!! You have to do it. or else you are not normal”, well listen you dumb ass, sex is a human instinct, not marriage. Marriage is a personal preference. Some people like chocolate, some like vanilla… some people like oranges, some like apples… some people wanna settle down and be with 1 woman and care for her, and some people don’t. taking a shit when you have to is instinct… spitting out something hot is instinct… eating when you’re hungry is instinct… marriage is not.
And then you have retards that still think it’s instinct based on “the latest saudi survey says that the ratio of women to men is 7:1!!!! This is direct proof that marriage is based on instinct, and that misyar marriage should be implicated, and that it is god’s will that we should marry 4 women!!!”…
Soooo… if the ratio wasn’t 7 to 1, it’s god’s will not to marry 4 wifes, or not to marry at all??? Is that what I understand from what you are saying??

Because… in wikipedia, the sex ratio is
at birth: 1.05 male(s)/femaleunder 15 years: 1.04 male(s)/female15-64 years: 1.34 male(s)/female65 years and over: 1.16 male(s)/femaletotal population: 1.21 male(s)/female (2005 est.)

yeah, I know wikipedia isn’t a reliable source… so, I checked the CIA website, and they have the 2008 estimate :)

at birth: 1.05 male(s)/female under 15 years: 1.04 male(s)/female 15-64 years: 1.3 male(s)/female 65 years and over: 1.09 male(s)/female total population: 1.19 male(s)/female (2008 est.)

anyway, for the retard who stated that there are 7 females to every 1 male… I’d advise to go out every once in a while… you’d seriously think that there are 7 males to every female…

Look, marriage is a wonderful thing, as long as it’s right. Right being that there is understanding of the other person’s feelings, mutual respect, acceptance of responsibilities, and sexual attraction. Most marriages I know of have none of these things. Ask any saudi why he got married, and it will all boil down to “I wanna fuck, and I want her to shit out babies”.

Basic idea here is… if you want to get married, please make sure you are right for each other and be honest. If you have doubts, call it off. If you don’t want to get married, please don’t.

Kids and shit…

Someone I know (not even a fucking friend), who is slightly retarded (jawad, I think you know who I’m talking about) called me yesterday. He told me that he got married last year and his wife is pregnant (really, I think they should’ve banned him from reproducing). He kept asking my why he doesn’t see me much since I got married… I just told him I was busy… and didn’t want to tell him that I really didn’t like him, he wasn’t even my friend, and I don’t want to waste my time. And then he said “haa… do you have anything on the way?? (he means kids)” I said “GOD, NO!!! I’m not in a hurry”… so the fucker says “I know you shouldn’t have gotten on hormones. I wanted to tell you. Now you can’t have kids.” So I said “what makes you think I’m on hormones?” he says “everyone is talking about it these days… I don’t know”… I just said “listen, it’s not my fault that you people are lazy and the only exercise you get is scratching your asses. When you see someone like me, It’s ok to be jealous. But unlike you, I still didn’t have kids because I actually know the responsibilities that comes with them and I don’t just let my wife shit out kids that I know I won’t take care of. Besides, where do you work? Do you make enough money to raise a kid? Listen, I gotta go… do you want anything else?”…
And my mom, she just won’t stop with the kids… nowadays, whenever she asks, I just say “you have a grand child!!... HEY RUFFLES!!! Go give gammy some kisses”…
Do you want to know how annoying kids are? Go to a restaurant with your wife… on a week day… like Tuesday night… plan to have a nice quiet evening… now, try to talk to your wife without yelling. You can’t! cuz there are 500 fucking babies in a restaurant that are crying, and screaming for no apparent reason. Now, imagine those cries at 3 am…
I swear to god, most people say they love their children… but I assure you that I love my dog more than they could ever love their child…

Really, there are things I want to see here that will get me into trouble, so I won’t say them (real trouble… not just silly ass comments)… but I assure you… a lot of people in this country have children for other reasons… it’s subconscious. i’m not saying they plan it. it’s like if someone punches you, you try to duck and punch back. It’s subconscious. let me just say this… if people didn’t have children, you’d see a lot more divorces going on.

I will just leave you with this… if women had the freedom to do what they wanted (just like men do… with stupid restrictions that no one cares about), in 40-50 years… marriage would be obsolete.

And please… don’t have kids just for the sake of procreation. I can give you 10 million reasons NOT to have a child. Can you give me one good reason?
Most people in this country would reply “god said that the finest things in life are money and children… so you have to have children if you want to enjoy life… look at all the 50-60 year old men who never got married and had kids… they regret it”
Let me tell you this… men at 50 or 60 who didn’t get married because they didn’t want to had fun with their lives and they were “stress free” mostly… let’s see, you get a job at 22-23… live life the way you want til you’re 60 (that’s 37 years) regret life for 5 years til you die…. Or, get married at the age of 23 and you don’t want to, have 6 kids by the age of 40, get a heart attack at 55 and die knowing that your life ended at 23… hmmmm???

Men are from Mars, Women are from planet “inconsiderate fuck heads”

I’m speaking specifically about saudi women… seriously, what the fuck is wrong with you??? Not all of you, most of you… do you think the world can fucking wait for your fat saggy asses all day? Do you think you are royalty because you have a green passport that is worth less than dog shit?

What am I talking about? I’ll tell… saudi women are just absent minded, have no courtesy what so ever, and just have a general feeling of being above everyone else. When in reality, they can’t cook, they can’t clean, they’re as stupid as fuck, they love to waste other people’s money (husband, father… etc), and their idea of a job is lying down on the couch and yelling “dad!! I need money for… stuff!”….

Here’s the story… how many times were you driving in the middle of the street, the car infront of you stops (again, in the middle of the street), 2 women step out of the car (keep in mind it takes them an average of a minute and a half just to open the door and step out… I swear I’m not exaggerating… they open the door, then decide to give the driver instructions of when to come, then chat with the person sitting in the back, then sit and complain about the “li7ji” who stared and smiled because she’s wearing an abaya with shit so shiny stuck on it, it could be seen from fucking korea and she’s wearing sunglasses at 8 in the evening), then the 2 women start talking and they forget that there are 400 cars backed up in the middle of a crowded street waiting for their royal ass to close the goddamned car door and get out of the fucking way… it takes another 2 minutes for them to close the door of the car, because one of the girls decided to start talking to the other one and say “look at the 19th car in the back of the line… it’s the white BMW that’s been chasing us for a week… oh, I love that man so much… although I never saw his face and I don’t know anything about him… except that he’s probably rich and has a license plate with matching numbers and letters… I love him more than anyone in the world…”… of course, all of us men don’t honk… because god blessed us with a peanut for a brain (we have peanuts for brains… saudi women just have a hollow cavity with nothing inside)… if we honk, we know it will end up in the saudi version of “OH NO YOU DI’ ‘INT!!!”… so, we decide to wait it out… but one of these days, some one will blow a fuse in his brain, and get out of the car and beat the shit outta these pathetic beings and, as we say here in saudi, “y5aleeha ta3rif inna allah 7ag”… so, 25 minutes pass, and traffic is back in action… just to have the next car infront of you stop again, 2 seconds later, and unload two more elephants.

Here’s another story….i always complain about saudi men not knowing the meaning of “order” or that there is something called a “line”… but women… SAUDI WOMEN ARE A BILLION TIMES WORSE WHEN IT COMES TO ORDER, OR STANDING IN LINE!!! And they can never make up their fucking minds when they get there…. Last Thursday I was at Dhahran mall. Mariam and I were getting some food, and mariam wanted some grape leaves. So I went to fatoosh and stood in line… only one woman was infront of me… I will transelate what she was saying so you get the picture “put some of this white rice… and some of this beef… no no… take the beef back… put some chicken… no no… not spicy… put regular… ok… on second thought, take it out, put spicy… ok… no no… spicy beef… take out the white rice, I want the rice with the macaroni… noooo… bring a new clean plate, this one is dirty… ok…hmmmm… what do I want… some salad… no no… take it out…”
I swear, that’s what she was saying… as she was saying this… 4 MORE WOMEN CUT IN FRONT OF ME IN LINE!!!!... when the blabbering indecisive bitch was done, the Indian went to take the other women’s order…I was as mad as shit… I yelled “YOU SAW ME HERE IN LINE!!!” he said “bas haza hurma… saree’ saree’… eewa aish yib3’a?” (he said they’re women, they’ll be quick… yes what would you like?)… I just yelled “well fuck you!”… and left… didn’t tell mariam, cuz I just didn’t want to ruin the “general mood”… I was enjoying the flies on my food and my face enough to forget about it… ended up going back because I had to get my maryoomti some grape leaves… I think the Indian felt sorry for me and he gave me some extra grape leaves… nothing like free grape leaves to lift up your spirits.





Seriously though… just as you see all the “7awanshiya” and “l7ooj” (ill behaved saudi men) all over in public, and you know that the “good men” are at home, or in their apartment just having a good time (not in a gay way… well, some are like that… but anyway) without bothering anyone or causing trouble and are actually well behaved… there are women who don’t go out much because they hate the way the public is… I am not talking about women who “mean no harm” in this post :) … I am talking about genuine bitches that seem to be multiplying these days… it seems that a good education and being upper/middle class doesn’t really help anymore…


As I said, and I keep on saying… we are getting worse by the day…

May 15th, thursday. day 21.... The end!

that's it... my waist hit 33 inches today, and my weight is 196 lbs... so, 14 lbs total, 1.8 inches total in 21 days. I would say, 9 lbs were water, 4 lbs were fat, and 1 lb was muscle... here are the progress pics...

as you can see here, more definition around the entire upper body, especially abs.

here, biceps and serratus have the most notable changes

This one, more ab definition, and generally thinner skin and more vascularity




lost a couple of lbs of fat off the lower back, and the triceps from the back seem to pop out more




here, same thing... you can see more seperation between the middle and lower back






that's all folks!!!
no more dieting til... well, til i'm fed up of being fat again... now it's time to get back to 210 lbs, and beyond!!!!!

Yup, we're screwed

The pharmaceutical industry has turned into (turned? it already was) the greediest piece of shit ever! I saw this comming... i swear... and it will happen soon. first, it was:

xenical... treatment for obesity (fat people were buying it like hot cakes, doctors prescribing it without thinking twice... now, not many use it because it causes yellow ass piss and makes you feel like ass... ofcourse they don't tell you that it gives you the lipid profile of an obese 120 year old man who never lifted a finger and is about to have a heart attack any second now)

then came:

rimonabant... a drug for weak ass people who don't know when to say no to food. it kills the appetite. can you say "malnutrition"? ofcourse, doctors won't tell you to learn self control and exercise, they'll just write up a prescription for that shit without thinking twice.

then came:

anti aging clinic!!!!!!
where steroids will kill you immediately, if not, your balls will fall off, you won't be able to have children, you'll have every disease known to man, and you will develope tits. steroids are the worst things you can ever put in your body. cocain would be a much wiser choice, it's not 1% as bad as steroids.... that's if you get them for $3 an amp in the black market or from 3rd world countries... but if you get them from the US or Europe for $45 an amp, they will make you feel and look younger, they will make you healthier, they will make your skin glow, they will melt off the fat in your body, they will make you feel 18 again witha stronger sex drive, they will give you confidence, they will give you muscles without even working out, all doctors recommend these "anti aging healthy hormones"... as long as you pay $45 for teh same shit you buy for $3 in the black market.

and now we have:

Alli
the wonderful drug (it's basically xenical... see the first drug in the list), but YOU DON'T HAVE TO GO GET A PERSCRIPTION FOR IT!!! IT'S OTC!!!! HURRAY!!!!


and what are they doing to boost business and get more money... read this article


GSK Petition Threatens Weight Loss Supplements
Posted Monday, May 12, 2008
GlaxoSmithKline, the second-largest pharmaceutical company in the world and makers of many prescription and over-the-counter drugs has petitioned the FDA to classify weight loss claims for dietary supplements as ‘disease claims’.

Many believe that this is an effort by GlaxoSmithKline, makers of alli™, an over-the-counter weight loss drug, to quash competition from the dietary supplement weight loss industry.
Their petition is designed to accomplish this by making it illegal for dietary supplement products to make claims about aiding in weight loss, as by law supplements may not make claims about treating any disease. Many view this as another in a long line of legal attacks by the pharmaceutical industry on competing supplement products. Read the full petition by clicking here: (PDF 3.2 MB).

GlaxoSmithKline already has a questionable record of honesty. The FDA recently issued a warning to the company for not reporting safety results on its diabetes pill Avandia. Previously, the Senate Finance Committee found that GlaxoSmithKline intimidated and coerced a prominent critic of Avandia so that he would no longer speak critically of the drug. Just before that, it was alleged that the company systematically hid and manipulated data concerning Paxil-induced suicide in depressed adults.

Given the relative strength of the pharmaceutical industry, estimated at over $550 billion per year and rapidly growing, its political influence is significantly stronger than that of the dietary supplement industry. Protection of dietary supplements relies primarily on grassroots action from consumers concerned about protecting their rights and preserving access to safe products with few side-effects that often work as well or better than their drug counterparts.
Part of our mission at DSIB is to educate the public about issues related to dietary supplements. GlaxoSmithKline’s petition has huge implications for dietary supplements, and we feel that a negative ruling by the FDA could result in more attacks from pharmaceutical companies, and perhaps eventually the death knell for the dietary supplements industry.







I only agree with these assholes on one issue...
"FDA to classify weight loss claims for dietary supplements as ‘disease claims’. "

fatassism... it's worse than herpes.

I JUST HAD TO POST THIS!!!!!! LOOOOOOOOOOOOOOOOOOL!!!!!!!!!!!

Someone was asking about doing yoga while stoned... this was one of the answers

"This might come out as weird, but be very careful doing stoned/drunk yoga. Because you are so relaxed you can allow evil spirit, or any spirits for that matter, to enter your body. I'm not trying to have a joke with you, my boyfriend is an instructor and has been warned by other instructors not to do it."

Anyway,
why is yoga becoming such a big deal these days? really, in the past like 6 months, it kinda boomed! just another retarded fad to trick women into shilling out cash and waste their fucking time.
if you want my opinion (which is basically why you came to this blog), if you do yoga for meditation purposes and relieve stress, good for you. if you do yoga because you want to "tone your body, elongate your muscles, become more flexible, lose weight", you are a complete and total retard and are just too fucking lazy to do shit. I had this debate with another girl once and she told me that yoga does make you tired and make you sweat... my answer?
1- if it makes you tired and makes you sweat, how the fuck is it used for meditation, clearing your mind, and relieving stress?
2- if you sweat from yoga, you're way fucking out of shape. you're probably the same kind of person that breaths heavy when you eat, because lifting a fork is fucking tiring for you.

I'VE HAD IT!!!!!

ok, you know what? fuck this. I really can't take it anymore. i'm as irritated as fuck... when i look at myself in the mirror i feel like i lost 5 inches off my arms although they're still at a little over 17.5" depleted... i lost more than an inch off my waist... all this in two weeks... but i'm as flat as hell, and look like a retard at work. i can't think straight, and i'm a sweaty little ass. i swear this is going way too far... i shouldn't diet in the summer. it's just too hot and my metabolism shoots up with all the fat burners and cardio and shit. I arrive at work with pit stains, back sweat, and forehead that looks like it was raining outside and i got wet. I switched to some clen instead of ephedrine (i was just sweating too much with that shit), and now i'm as irritated as fuck. i'm still sweating, and now shaking from the clen.
My pants are all 34-36 waist sizes... my work pants look like the old MC Hammer parachute pants, and my ass looks like i took a dumb in my pants. yes, the results are fucking fast and fucking unbelievable and i will post pictures in exactly 12 days, which is probably when i'm gonna stop this bullshit. I expect to stop when i hit 195 lbs or a 33 inch waist line... 1.8 inches off the waist in 4 weeks is exceptional for me. especially when i started off with a 34.8" waist and not a 40" waist... 40", i'd lose it faster. you know how it goes.
Visible lower abs and striations in my shoulders is in shape enough for me. that's my goal i wanted to prove to myself. that i could get in shape really quick if i wanted to. my only problem is my lower back, which i will solve later when i diet strictly and sanely for 16+ weeks. no more "tricks of the trade" bullshit. that's only if you're desperate. high crabs, high protein, moderate low fat every goddamned day with morning cardio... decreasing carbs slightly every other week... that's how it's supposed to be.
why am i quitting? because, i can't stand losing muscle size, even if it is just water (it's muscle size, isn't it? it's not about what's theoretically there, it's about what you see in the mirror). with a slow, strict diet (like i did back in december 2006), i actually got bigger while dieting down and only lost... what? ... 5 lbs? in 8 weeks? that was my only problem... i contacted phil when it was too late...
anyway, if it were anyone else, and they saw an inch decrease from there waist, 1/2" from their arms, smaller chest, smaller back... etc... (but surprisingly, bigger quads, hams, and calves!!)... they'd probably be extremely happy and it would motivate them to do more... not me... i have enough body image and selfesteem issues as is... so i say fuck it. twelve more days and i'm done with this shit.








funny thing is... no one at work, in the gym, or anything told me that i look smaller... the only people who noticed anything were my friends during the first couple of days of dieting because i lost so much water... and you will see how much water i lost from look at the pictures and looking at my face...

anyway... in a nutshell... fuck it.
I talked to bandar about a new plan recently. the opposite of what people are actually doing to avoid fat gain while gaining lean mass... i have an idea that looks good on paper... bandar and i will try it and i'll get back to you after 4 weeks of going on it (ofcourse, this is after i'm done with these 12 days).

May 8 & 9, thursday and friday. day 14 and 15

on thursday, I ate 4 packs of oats, 2 scoops of protein, some splenda and vetal milk for breakfast... then went to vanelli's and ate 2 orders of pasta with chicken... ate around 7 krispykreme donuts with 2 scoops whey protein and vetal milk... at night i just ate 2 orders of fries from mcdonald's... when i went to bed... it was fucking horrible... my stomach was about to explode from the gas i had (yeah, you needed to hear that)... seriously, all the retards saying protein causes gas... well, you're either lactose intolerant and take a bad quality whey protein supplement, or you're eating way too many shitty carbs... anyway... couldn't sleep from the pain in my stomach and ended up with a genuine case of ass piss.
anyway, woke up friday after finally sleeping for a couple of hours... i was dehydrated and weak. could barely move. so i skipped gym today. ate a large tenderloin steak at my family's house and missed my first meal. did cardio at 5:30 pm... 1 hour, 5miles as usual.. now i'm back home... i have some serious hunger pains and i can't wait for dinner.
my waist has gone down a lot in the past two weeks... i will try and add 30 minutes of cardio after my workout on sunday and monday... and after week 4, i will try and add 30 minutes of cardio on sunday, monday, and an hour on wednesday morning. my weight did not drop on wednesday as i said, but today, i weighed less than last week... probably due to all the water i lost when i was on the crapper last night.

Wednesday, May 7th. Day 13.

woke up late today... 6:33 am... i had to be at work at 7 sharp cuz every wednesday i have to report to my supervisor with some (as our columbian geologist says) estoooped shi(t)... anyway... no time to cook eggs... so i just repeated the lunch meal (protein, aminos, peanut butter sammich), and headed for work... same supplements... 12, ate lunch, same meal... after work i drank a redbull and a pack of starburst for some quick carbs (again, no gatoraid, and i ran outta glucose)... FOR PEOPLE WHO THINK THEY COULD JUST SUBSTITUTE THEIR CARBS WITH REDBULL AND STARBUST!!! NO YOU CAN'T DO THAT!!! I'M DOING IT BECAUSE I KNOW HOW AND WHEN TO DO IT!!! I AM IN A STATE WHERE WHATEVER CARB I EAT, IT WON'T MAKE A DIFFERENCE, AS LONG AS IT HAS A HIGH GI!!! IF YOU DON'T UNDERSTAND THIS, LA TITFALSAF!!!!!!!!
worked out just like last wednesday... same weights... same reps... weight was also the same... i'm getting leaner and my weight aint changin'... i love this shit :)
i didn't train legs because they're as sore as fuck still... i guess cardio, high rep on monday, and friday's heavy workout is enough leg training... they look bigger and leaner... so why change it?

after the workout, took my weight gainer with 350 ml vetal milk, 1 cup of oats, 2 tbsp honey... total of around 190 grams carbs...
just came back home from going out with maryoomti... bought some of those flavored oats... just heated up 4 packs (33 grams of carbs per pack) with water, a glass of vetal milk... just drank my weight gainer again with 350 ml vetal... 2 tbsp of honey with the oats... so that's a total of around 275 grams of carbs...

see ya tomorrow...

To all the people who think their 2 mph walk is "intense"



i give you:

http://www.youtube.com/watch?v=Ahm0noiykVo



now that... that's a fucking intense workout in under 8 minutes!!! if you can do this kind of workout twice or 3 times per week, plus some cardio here and there with the same intensity, I would say... pff... eat whatever the fuck you want, you're gonna lose weight!!!

seriously though, i wouldn't say eat whatever you want... but this is what i talk about when i say intensity. i don't even workout with that intensity. I give those women credit... hell, if you're fit, in shape, and lean (the video quality was bad, but i used to have the original high def one and they all had fucking six packs!!), and you cry after working out like that... it's probably as intense as it'll ever get.



In the biggest loser show, they usually cry at the end of workout because of the pain and torture they have to go through

in this video, one of them cried... i can't fucking blame...

some of my workouts when i go fucking nuts, my eyes water... i just want to drop on the floor and weep!



and then comes fatty with his 2 mph, 20 minute walk and says "I workout a lot, i don't think i can do more!"...

Intensity is the key word here! I swear to you that 99% of people who try to exercise and diet are exercise at less than 10% the level of intensity they should be exercising (regadless of diet... because most likely they're dieting wrong)... If someone does 90-100% of the intensity he could exercise in, it's only a matter of increasing session time whenever he/she plateaus. Usually, when i jog outside, i see the "running group"... all of them are either thin, or fit. not one of them is overweight. those are about 8-12 people... i didn't count, but that's how many they look like. and then i pass about 50-60 people on my 5 mile jog that are going 3 mph or less the whole way. Do i call my self an intense jogger? hell no. compared to someone who is fit and jogging is his main cup of tea, i'm fucking out of shape and slow. but, i push myself... until i can't breathe... sometimes when i'm on the treadmill, people look at me funny... cuz when i breathe i sound like i have asthma. to me, that's intense. my heart rate usually hits 152-161 bpm when jogging. it means i'm outta shape (endurance wise). whenever my lung capacity and endurance increase, i increase the speed i jog at so that my heart rate stays the same. now, most people would get tired walking at 3.5 mph for 20 minutes... for 2 days... then the body easily adapts... but they dont. they never change it. they just do the same thing over and over again and expect different results. do you know what they call that? i don't need to say it.


Tuesday, May 6th. Day 12

my legs were as sore as a mother fucker. could barely walk. ate my usual meals and took my supplements just like every other day. when i came back from work, i had to take some fevadol extra due to all the pain my legs were in and the enormous headache i had. i could barely walk, how the fuck would i be able to do cardio? well, 30 minutes later, the pain went away... or should i say, it was there but i couldn't feel it :)... anyway, did my usual 5 miles but this time in 60 minutes. so that's an average speed of 5 mph. went back home... then the fevadol wore off. bad, bad feeling.

For Women In Saudi

most women in this country complain about not having a gym designated to female use only, or not being able to jog outside or whatever. and that is their excuse for being fat and out of shape... and ofcourse, there's always the "I have two kids... try getting pregnant and giving birth, and not gaining weight. and it's a known fact that you can't lose the weight you gain when you're pregnant. and besides, i look much better than other women who have kids. i'm 260 lbs.. that's light compared to the 300 pounders"... yeah well... a baby needs nutrients when it's in your womb... nutrients don't include two tubs of baskin robbins, 15 lbs of chocolate, and 7 dozen donuts per day. as a matter of fact, most women who get pregnant don't provide their child with half of the required nutrients because they go on "cravings". anyway, that's not the point here. my point is that even if you don't have access to a gym, even if you don't have a treadmill at home, even if you can't go out and jog, even if you don't have a home gym, YOU CAN STILL DO IT!!!

HOW?

instead of weight training... use plyometrics. there are a million new fads out there that will "sculpt your body without you having to break a sweat" like yoga and pilates. those are a waste of fucking time. I swear to you that you would burn more calories clapping your hands for 20 minutes than you would doing yoga or pilates for 2 hours. anyway, if you don't know what plyometrics are... you're in luck :) ... i'm here to explain it. plyometrics is using your own body weight to execute an exercise with explosive positive movement, and controlled negative movement. push ups, chins, squats... all you need is an exercise mat (you don't even need that), and a chin up bar (any bar stuck in a doorway would do)... that's all you need for starting your plyometrics.
i will post videos... the videos are only to see how to execute the exercise correctly... do not follow any of the information in the video (i.e. number of sets, reps... etc)... i will tell you what to do right now.

explosive push ups
http://www.youtube.com/watch?v=jMqPf7TTv2s

20 to 50 repetitions. work your way up to that number. you will probably start off with barely 2 reps. i don't care. at the end of the month, you'll be doing 30. do this for 12 sets.
this exercise will work your chest, triceps, and delts.

next exercise
chin ups
http://www.youtube.com/watch?v=EJzYaBhoeqQ

do the underhand pull-up in the video at 00:18... do as many as you can at first, for 6 sets... and throughout the weeks, i want you to work your way up to 10-20 chins every set for 12 sets. this will work your back, and will involve more biceps than if you used a wide grip, palms out form.

next exercise
plyojumps (squats)
http://www.youtube.com/watch?v=amKCWpa_zY8&feature=related

to me, this exercise is extremely easy. that's why i would recommend you do anywhere from 50 to 100 reps. again 12 sets. be careful when doing this exercise. heavy people tend to fuck up their knees by crashing down on their feet. this will fuck up your back and knees. try to land smoothly. if you don't know how, you have poor body control. don't jump too high at first. then start going higher and higher, until you master how to jump as high as you can and land on your feet without much impact. BUY SOME EXPENSIVE BASKETBALL OR RUNNING SHOES!!! those shits cost like 500-700 riyals, but they are worth it. they will take a lot of the impact off your knees and back.
if you want to work on glutes (butt... for those who aren't so technical), do the "step plyo-jump" that's 1 minute into the video. this will require you to buy a stepper (think of it as saving up from missing those 3 value meals from mcdonalds and actually buying something that's good for you)... every week you do this exercise, place the stepper a bit higher. the higher the stepper, the more glutes get involved. again, if you want to work glutes, do 6 sets of plyo-jumps, and 6 sets of step plyo-jumps.


this will substitute weight training. you do this 3 days per week (1 day on, 1 day off)... all three of these exercises are done in one day...

now, let's talk about cardio... let's say you will start out with 30 minutes of cardio... you do the cardio on your days you won't weight train (plyometrics)... plyos will be saturday, monday, wednesday, and cardio will be sunday, tuesday, thursday.

how to do cardio if you don't have a gym to go to, don't have a treadmill, and can't jog outside


NO!!!!! walking around the house at a speed of 1 mile per week is not considered cardio. look, most women complain about jogging and i don't know what because it hurts the knees, hips, ass, eyeball, pinky fingers nail... etc... so they decide to walk at a speed of 2 miles per hour around their house, in the back yard for 20 minutes... lemme tell you something... walking like that will only burn around 150-200 cals per hour, so you are burning 50-70 cals in those 20 minutes... instead of walking and being bored and shit, wouldn't you like to take a nap for an hour? BECUASE A NORMAL PERSON BURNS 60-70 CALORIES PER HOUR WHEN SLEEPING!!!! FOR THE LAST FUCKING TIME!!! WALKING IS NOT AN EXERCISE!!!! ESPECIALLY THE WAY YOU PEOPLE WALK!!!! if you can complete a sentence without taking 2 or 3 breaths in between that sentence, you aren't doing cardio... if you aren't pouring sweat within 10 minutes of starting, you aren't doing cardio (and i'm not talking about sweat from the heat or humidity outside... i'm talking energy your body burns)...

you can either jog around the house... if you don't have that luxury, JUMP ROPE!!!! and don't jump 5 feet in the air... just an inch or two off the ground and do it fast. at first you will be as clumsy as hell... 3rd or 4th time, you'll be a pro. if you aren't sweating within 10 minutes, you aren't doing it fast enough. you should feel your heart beating through your forehead. every now and then, stop for a second and check your heart beat. if it isn't atleast 75% of you MHR, you aren't doing it fast enough.
to know your MHR... subtract your age from 220... to get 75%, you just multiply by 0.75... example:
you are 25
MHR = 220 - 25 = 195
75% of MHR = 0.75 X 195 = 145 beats per minute (BPM)

best time to do cardio???

i'm trying to be practical here so you don't come up with excuses and shit... whenever you feel your stomach is empty, you do cardio. like 2 or 3 hours after a meal. IF IT IS A WEEKDAY!!
if it's a weekend... you do it first thing when you wake up. i didn't say in the morning... i said when you wake up, before you eat anything.


so, to sum this shit up...

Saturday
explosive push ups
chin ups
plyo-jumps, step plyo-jumps

Sunday
cardio, 30 minutes

Monday
Explosive push ups
chin ups
plyo-jumps, step plyo-jumps
Tuesday
Cardio, 30 minutes

Wednesday
explosive push ups
chin ups
plyo-jumps, step plyo-jumps

Thursday
cardio, 30 minutes

Friday
off


now, if your lazy ass doesn't want to leave home, you can still workout and get exceptional results. probably just as good as weight training.

Diet

I really can't help you people there... i've tried... but you're just too much for me to handle.

why?... this is fucking why!!!!

you don't like eggs... you only like na3oora egg sandwiches
you don't like baked chicken breasts... you only like KFC
You don't like lean beef on a foreman grill... you only like McDonald's
you don't like tuna... you only like subways mayonnaise sandwich than has a tuna aroma in it
you don't like cottage cheese... but you'll eat the shit outta nacho cheese
you don't like whey protein... but you'd drink a whole box of nesquick in 2 hours
you don't like oats... but you like special K and fitness cereal, cuz the E channel said they're good
you don't like grits... but you'll eat the shit outta harees or sileeg
you don't like white rice... actually you do, but you heard it'll make your thighs fat, so you won't eat it even if i told you it was good for you and give you better results
you don't like extra virgin olive oil... but you'd drink the oil outta all that KFC chicken if you could
you love fruits!!!!!!! .... yeah, the canned ones with ice cream... fresh fruit? what's that?
You don't like hommade plane baked potatoes... but you'd eat the hell outta those texas fries

so, the only options we're left with here are:
chocolate
ice cream
frappacinos
M&M's
pizza
fat free yoghurt
grapefruit
and lettuce...

Women are mostly overweight, or skeletons because of their food options... it's either eat any junk you see in front of you, or don't eat a thing, and if you do, just puke it out.
learn how to eat healthy for a change. seriously.

Monday, May 5th. Day 11

usualy meals... didn't miss anything... workout was "ok"... on legs i increased reps with same weights on 2 or 3 exercises... but biceps and triceps dropped a couple of reps on most exercises.
still having trouble sleeping. I'm dead tired, but i just lay down in bed with my eyes open for an hour and a half then barely fall asleep just to wake up soaking in my own sweat and needing to go the bathroom. it sucks ass, but that's dieting for you.

Sunday, May 4th. Day 10

The usual... eggs, protein, supps, work, lunch at 12... took my supps at 4:30 pm with 5 grams of arginine and i'm starting to take about 2 grams of L-carnitine... i don't believe in it or if it works or not... but i take it anyway cuz it has glycerine and i have a big ass bottle of it in the fridge that isn't even open... i guess it wouldn't hurt. better than throwing it in the trash.
printed out last weeks weights and reps and made sure to either do the exact same reps with the same weight, or more reps, or more weight with the same number of reps... i managed to get stronger on about 70% of the exercises... but i got weaker in my last exercise (bent over lateral raises for rear delts)... could only do 12-10-10 with 20 lbs... fuckers wouldn't even move.

got a few nice comments at the gym... one of the "old timers" at the gym asked me if i was getting ready for a contest... i got some gay ass comment from this philipino dude... i walked by to drink some water and he said "wwwoooowww... nice bboooddddyyyyyy"... i said thanks and walk passed him and he wanted to talk... "how long you work out?"... "are you a model?"... when he said that i laughed so hard... i take that as an insult... models are skinny.. i don't want to be skinny :(... so i said "no.. you have to have a pretty face to be a model... mine looks like a car reck"... he said he wanted to take a picture of me next time to "send to my friend in philipine to take it to modeling agency"... knowing most of the philipino population around here... i'd think he'd want it for "personal stimulation"...

I was done in exactly one hour... one of my clients called me and told me he was at the 3rd street gym and wanted to pay me (i swear, sometimes i feel like a pimp chasing aroun.... never mind... might offend my clients)... anyway... went to 3rd street... and there were a bunch of american kids sitting near the front gate... you know, 13-14 year olds... anyway... as i walked by, they were talking and then there was this sudden silence... i was about 10 meters away and this black little girl yelled at the top of her lungs "STEROIDS ARE BAD FOR YOU, YOU KNOW!!!"... i swear the first thing that came to my mind in half a second of hearing that was "yeah, but it's a lot better than being a nigger!!!!"... but, i had a second to think... and thought why the hell do i want to get into a pissing match with a 14 year old???? am i that retarded?... so i just stopped, squinted my eyes, and stared like i was gonna kill her... and then her friend pushed her and yelled "what the hell is wrong with you???"... then i walk away to the gym... with a big smile... hey, they think i'm on steroids :)... which means i'm big :)... so much for that "i'm flat and i don't look like i work out" feeling...

met another client at starbucks at 8... picked up maryoomti and went back to have dinner... woke up like 3 times last night to go to the bathroom... i'm starting to sweat alot when i sleep... and piss like a race horse... pee'd like 10 times at work... meh...

oh, decided to go on with the 8 weeks... didn't know that friday i would get my size back like that... last keto diet i tried (when i was getting ready for the eastern province), i wasn't filling out much and was flat all the time... this "program" has more balance. 4 days not happy, 3 days happy :)... so i'm going with it.

Saturday, May 3rd. Day 9

wake up... same routine... eggs and protein... fybogel... heat, ephedrine, aspirin... ate my sammitch and protein and liquid aminos at 12... came back home at 4:45 pm.. took heat, ephedrine, aspirin... the pain in my lower right side of my abdomin came back when i was doing cardio yesterday, so i decided to go to the gym and do cardio there. needless to say, that was a fucking breeze. jogging outside is so much harder and more tiring than that stupid treadmill. i jogged 5.5 miles in 65 minutes, and didn't feel as tired as jogging 5 miles in 65 minutes outside. i walked a total of 8 minutes (4 x 2 minute intervals) at 3.5 mph, the rest was jogging between 4.7 mph, and 6.1 mph... no incline. i was sweating like a maniac. now i know i need to increase my sodium consumption a bit. my sweat was "sweet" and didn't have a hint of salt in it. that's my indication.
well, it's 9 pm... has some shit to do a while ago and i'm starving. so hungry that i feel like i'm gonna throw up... it's time to eat...

and sleep...
later

Friday, May 2nd (Day8)

Woke up today and felt as tired as shit. woke up at 9 am... had breakfast (oats, liquid aminos, sugar... i didn't get honey)... took some Heat (turns out it's called heat, not burn... stupid me), ephedrine, and some aspirin... went to the gym... and holy shit did i feel strong. and my weight shot up to 206 lbs.

Squats (feet shoulder width apart)
135 lbs x 15
225 lbs x 10
315 lbs x 6
405 lbs x 1
495 lbs x 5
455 lbs x 7

Decline bench:
135 lbs x 10
225 lbs x 6
315 lbs x 1
345 lbs x 5
315 lbs x 7

barbell rows:
135 lbs x 10
225 lbs x 6
315 lbs x 1
355 lbs x 5
315 lbs x 7

then i hit the road...

went back home and i felt as pumped as shit.. looked a lot better than i have all week and actually felt "big" again..
went to my parents house,... ate 3 chicken breasts and some sweet tarts (my wife made me eat'em... i can't say no to my wife)...
at 5:35 pm, to another Heat, ephedrine, and aspirin... went for a jog at 5:40 pm... came back home at 6:45 pm... 5 miles in 65 mins... my calves were about to blow up... i hate jogging after loading on carbs... the pump just fucks up everything...
just had dinner (eggs and protein) and am about to hit the sack...

Thursday, May 1st, Day 7

Woke up at 10 am... ate 3 large pancakes, shitload of syrup, 4 egg whites, 1 whole egg, 2 slices fat free cheese, 1 scoop of whey protein in 350 ml vetal milk, and 1 strip of turkey bacone... at 1:30, i was starving... went down to vanelli's and ate two orders of chicken and shrimp pasta... went to krispy kreme and got donuts... when we went back home we decided to watch some southpark... ate 3 glazed donuts, 1 chocolate glazed, 1 caramel crunch, and one cream filled chocolate donut with 2 scoops of whey protein in 350 ml vetal milk... drank some soda... went to meet a friend of mine and drank a lot of orange juice... went back home with some dominos... ate 6 slices of a cheese pizza and ate an order of cinnastix...

yesterday i got quite depressed when i saw how much i weighed at the gym... the week before i was around 210 lbs in the gym... and this week i'm 202 lbs... i lost mostly water since everyone keeps telling me that my face is looking "boney" and thin... waist wen down a lot... seeing lots of vains... i've decided to cut my cutting process short and bring it down to six weeks. i won't be able to take the drop in my weight if this continues for 8 weeks. although i just look "flatter" than normal... i haven't lost strength or much size. my legs actually look bigger. my chest sticks out more... my arms and back are basically shit.

anyway, now the midpoint is 3 weeks, so i'm going to post pictures in 2 weeks for you to see the progress. gonna double my ephedrine dose next week and i'll keep you posted.
tomorrow i'll weigh myself again... after 900+ grams of carbs and 8000+ calories, i bet i'll weigh a bit more :)


P.S. special thanks to sireesh!!! dude, it worked!!!! :) ... i owe you one!