“All that I am, or hope to be”

June 2005 July 2005 August 2005 September 2005 October 2005 November 2005 December 2005 January 2006 February 2006 March 2006 April 2006 May 2006 June 2006 July 2006 August 2006 September 2006 October 2006 November 2006 December 2006 January 2007 February 2007 March 2007 April 2007 June 2007 July 2007 August 2007 September 2007 October 2007 November 2007 December 2007 January 2008 February 2008 March 2008 April 2008 May 2008 July 2008 August 2008 September 2008 October 2008 November 2008 December 2008 January 2009 February 2009 March 2009 April 2009 May 2009 June 2009 July 2009 August 2009 September 2009 October 2009 November 2009 December 2009 January 2010 February 2010 March 2010 April 2010 May 2010 June 2010 July 2010 August 2010 September 2010 October 2010 November 2010 December 2010 January 2011 February 2011 March 2011 April 2011 May 2011 June 2011 July 2011 August 2011 September 2011 October 2011 November 2011 December 2011 January 2012 February 2012 March 2012 April 2012 May 2012 June 2012 July 2012 August 2012 September 2012 October 2012 November 2012 December 2012 January 2013 February 2013 April 2013 May 2013 November 2013 December 2013 February 2014 May 2014 June 2014




























i'll find a way to close the door,
i want to say so much more
i found you once
you lost again
a hundred days took what
could have been

you forgot to mention the reason
the real reason.
but oh, fuck it.

i guess it was never there.
three words.

and its not 'you are wrong'.





i cant remember when you put your hand in mine
but couldn't play in time
when we
we're not together
just sing a little song,
blueberry kisses forever

and when i finally go away
i know you'll look for me one day

See what I mean? Now, before we go deeper into details, remember, fat cannot turn to muscle and muscle cannot turn to fat. We'll explore this further later.

Now, we go into Calories.

Calories, or by right kilocalories, is the amount of energy given by a certain type of food. For example, a piece of bread may have 75 calories. A serving of bread (2slices) will have 150 calories. A spread of butter on both pieces of bread may have 30 calories. So in total, two slices of bread with butter on it, has 210 calories.

The caloric needs of individual varies, for example the general caloric needs to maintain weight for a woman would be 2000calories, while for men, perhaps 2500 due to metabolic differences. This is also dependant on daily activities, a more active person would need about 300 calories more, while someone who sits quietly most of the day would need less.

Next, we go to Protein.

All of us need protein. Protein is found on meat(lean), soybeans etc. Protein makes muscle, makes tissue, makes blood. So we know, protein is very important. It helps our body function. Now, since protein makes muscle, to gain muscle we need to input more protein into our bodies, especially if we are under workout regimes. Remember, muscle does not turn to fat and fat does not turn to muscle. So how come muscle grows? It expands. This is also one of the reason you sometimes gain weight after working out. One unit of glycogen, stored inside muscle is accompanied by three units of water. The more tired your muscle feels, the more glycogen it needs in response to supplying itself more energy for the next workout. The more glycogen stored, the more water stored. 1kg of glycogen means 3kg of water. That's why muscle grows.

So how about fat? How come after working out the amount of fat decreases, or if muscle is smaller than fat, then how come everything just got bigger and looks worse?

Well, now we dive into fat.

Fat and carbohydrates, are they related? Yes. Carbohydrates are bread, pasta, rice etc. Fats, well, oil, butter... the works. Carbs give you energy. Remember calories? Carbs are packed with calories. The more carbs, the more calories. So, what happens when you take too much carbs? Too much calories? It is stored as fat. The unfortunate truth. Sad to throw away the chocolate cake? Good news, they're easy to burn off. Above 20 minutes of increased heart rate burns fat. Slowly, but surely, it will decrease. Women store more fat than men though, and it's a genetic thing(say hello to boobs and butts). So generally, men's fat percentages are between 15-20% while for women, about 20%-25%. And nobody wants a higher fat percentage. High amounts of fat, as we all know, can lead to heart diseases etc.

Diet and exercise

This may vary with individual, but in my case, i don't put myself into any restrictions. Zero. I just try to stay within range of my caloric needs, about 1800-2200, since i'm on the run everyday, heavily training everyday. I guess i used to be more full of fat than now, since my weight didn't change that much but i can't wear most of my jeans and shorts since they're too loose now. Amazingly, without dropping too much weight(2kg isn't a lot), i dropped from a size uk10 to uk6. Amazingly. My fat percentage dropped from 28%(zomg) to 20% of my body weight, and my muscle mass increased from 33kg to 37kg. Bone mass and body build also play a part in weight, so don't refer directly to weighing scales. Get your fat and muscle percentage measured too. A person who is 60kg with high fat percentage definitely looks bigger than a person 60kg with high muscle mass.

So, what if you want to lose weight?

In 1 week, the safest amount of weight you should lose should only be 1kg. You don't want to be dehydrated. 3850 calories is about 1kg. Minus about 550 calories daily and you'd lose 1kg in a week. Do not go below 1200calories. And don't even think about eating zero calories. Our body is clever, once it knows it's not getting enough, it will conserve FATS. Conserve it. No matter how much you work out, the amount of fat in your body will remain the same. Sure you may look smaller, but it's due to the loss of muscle. The water and glycogen, remember? That will decrease. But what for? The higher fat percentage in your body, the easier you gain weight. Just one day of binging, and you'd gain it all back. Your body will retain all calories it can so in case you don't eat enough again, well, something's backing you up. Your fats. So eat enough, but don't restrain. It's essential to consume oil! Yes, but good oil, like omega3 found in fish fat. You still need fats in the end, because it compromises of alot of functions. Eat lean meat, because the fat on meats are saturated, solid oils, which makes it harder to break down. It's okay to consume carbohydrates, but limit your intake in a day so you don't exceed caloric needs. Oh, on a lighter note, even drinks have calories. Try to consume food with nutritional labels, so you know what you're taking in. An if you're a big eater, consume foods which are low in calories but big on size like fruits and vegetables or lean meat.

To gain weight?

You want to gain MUSCLE. Do not gain fats! In general, to gain something at all, eat about 500 more calories a day than recommended. Especially if you're active. If you're too busy to eat enough, eat calorie-dense food, like pasta, potato etc. These are carbs with high caloric contents, which means it gives you big energy in small quantities. Eat plenty of meat and fruits and vegetables to intake all the necessary vitamins. These vitamins will also help in building your body up. It's possible. You think you eat a lot, but by fact you don't. Muscle on its own burns 30-50 more calories in an hour! Eat as frequent as you can, but do not overconsume fats! Remember, too much fats leads to a lot of problems!

There's so much more, but it's tiring typing everything.

Lastly, drink plenty(and i mean plenty) of water, water keeps you full and has zero calories, and is needed for our body, since its 60-70% water, needed for lubrication on our delicate joints, for skin, everything! Water is gift from god!

Tired!

Mike, ver art thou?

Somebody's very busy today,
well, gotta get used to and do my own things.
it doesnt matter where, how or when,
it doesnt matter how much said person denies

when he's amused by friends, whichever type,
i am but a piece of trash.
doesn't matter,
one man's trash is another man's treasure.

and ive learnt if one man can't bring
what said woman is looking for,
two men will.

Cuter than the rest heheh.

Goodmorning people