Monday, 15 December 2014

Optimal protein intake

People often ask me how to determine their optimal daily protein intake.

I immediately ask them their objective and body weight before giving them the optimal daily protein intake.

Basically, there are 4 objectives to consider:-

a. Survival- our bodies need roughly 0.8g of protein per lb of bodyweight

b. Maintaining- our bodies need about 1g of protein per lb of bodyweight

c. Bulking- our bodies need roughly 1.5g of protein per lb of bodyweight

d. Cutting- our bodies need roughly 1.25g of protein per lb of bodyweight

So, if you are 200lbs, you’ll need the following amount of protein daily based on the above four objectives:-

a. Survival- 160g daily or 26.7g per meal for 6 times a day

b. Maintaining- 200g daily or 33.3g per meal for 6 times a day

c. Bulking- 300g daily or 50g per meal for 6 times a day

d. Cutting- 250g daily or 41.7g per meal for 6 times a day

You’re probably wondering why the daily protein intake is divided into 6 equal portions. Well, there’s no way you can eat such amount of protein over 3 meals daily- you’ll be stuffed! You could as an alternative ingest protein shakes but not all the time as you need real food. The idea here is to constantly feed your body sufficient amount of protein so that it can absorb the same constantly to build muscles. Take too much protein at a meal and chances are your body will store it as fat. When you take protein periodically every 2 to 3 hours, your metabolic rate will be kept high throughout the day, which is good! I eat (protein included) 6 times a day and I consume a mix of real food and protein shakes.

You would also probably wonder why protein intake during cutting is more than during maintenance. Protein has a very high thermic effect of food (“TEF”)- how much energy your body has to burn to be able to use it. Carbs and fat have roughly 5% TEF. Protein has 20% TEF. That means if you eat 1,000 calories of protein, you instantly “lose” 200 calories as your body needs to burn that much just to be able to use that protein. Furthermore, when you are cutting, your body has to get energy from somewhere. It will get this energy from your body in the forms of adipose (fat), glycogen (carbs), and skeletal muscle (protein). This means, protein is very important when cutting as it helps burn itself off and when your body needs to extract energy, it helps minimize any loss from skeletal muscle (which you want to keep!)

Tuesday, 9 December 2014

Banrock Station, 2011, Chardonnay

Property of Mr Flabby Less
Banrock Station, 2011, Chardonnay

Attractive golden colour. Quite dense and chewy. Bouquet of pear, peach and vanilla. Short to medium finish. Sharp tannin and a tad sour when it warms up. Table wine price and quality. No complaints.

Wednesday, 3 December 2014

Poupille, 2008, Castillon, Bordeaux

Property of Mr Flabby Less
Poupille, 2008, Castillon, Bordeaux

100% organic Merlot. Dark ruby in colour. Perfume of dark berries and cassis. Stubborn and needs time to breathe. At least 2 hours of decanting is required. Tannin is harsh initially but would integrate after decanting. Medium to full-bodied. Taste mainly of dark berries. Mild taste of spices and oak. Pretty straight forward wine and easy drinking after decanting. Still needs cellaring IMO.

Thursday, 27 November 2014

Les Allees De Cantemerle, 2009, Haut-Medoc, Bordeaux

Property of Mr Flabby Less
Les Allees De Cantemerle, 2009, Haut-Medoc, Bordeaux

2nd wine of Chateau Cantemerle, which is a Fifth Growth. 61% Cabernet Sauvignon, 29% Merlot, and 10% Cabernet Franc. Even as a second wine, grapes were individually hand-sorted before fermentation and the wine spent 12 months in 20% new French oak before bottling.

Dark ruby-garnet in colour. Medium bodied. Short-medium finish. Pleasantly soft with decent structure. Tannins have rounded and pretty integrated. Loads of dark fruits character and nose- mainly blackberries, dark cherries and cassis. Tastes of rustic mushrooms, pencil graphite, tobacco leaf, cassis and dark berries. Worth cellaring a few years. 

Friday, 21 November 2014

Rolex Two Tone Oysterquartz 17013

Property of Mr Flabby Less
Rolex Two Tone Oysterquartz 17013

This is my very first Rolex and it can't get any better than this stylish looking vintage Rolex (released in the 1970s) that's no longer in production. I like the modern classic good looks! I especially love the open 6s and 9s and I look forward to wearing it on the 6th, 9th, 16th, 19th, 26th and 29th of the month!

Briefly, the Oysterquartz utilizes Rolex’s fine thermocompensated quartz movement placed inside a heavier than usual Oyster case and held to the wrist with a heavier than normal bracelet.  Although it's 36mm, it looks slightly larger due to the thicker casing. It actually sits pretty well on my wrist.

I had originally bought this for Wifey but even at the smallest wrist size, it was still too loose for her. So I gladly took it over as my pride and joy! :-) I typically wear this with work clothes or formal wear to exude a touch of class!

...I also wear this when I'm rushing and have no time to adjust my other automatic or manual-wound watches!!! :-PPP

Saturday, 15 November 2014

What you absolutely need before bedtime...

What do you absolutely need before bedtime? Sex? Well, hell yeah! But this is equally important… ;-P

I’m talking about food. Yes, your last meal before going to bed (or before having sex!) *guffaw*

It is important to note that the right meal before you retire for the day can have a positive effect on your overall training result as this important meal helps your body recover from your exercise by feeding your muscles with quality nutrition as you sleep.

You have to be selective and not pick unhealthy food such as fast food or ice cream or roti canai or fried rice etc. Choose the right food based on the following general rules:

Rule #1: Avoid carbs and insulin

Consuming carbs will result in a significant insulin release. This will in turn put the breaks on fat burning. In addition, carbs are easily stored as fat in the evening hours when metabolism is naturally slowing in preparation for sleep.  Furthermore, you will definitely have very little opportunity to burn off that energy after consuming carbs at night as you don’t burn much calories when you are asleep.

So you’ll surely think, “that’s ok, I’ll just have protein”. Well, certain proteins such as red meat and fish have been shown to yield a significant insulin response as well.  While these proteins are generally acceptable for a pre-bed meal, there are better choices, like those mentioned below.

Rule #2: Choose slow digesting proteins 

Slow digesting proteins such as turkey and chicken meat are great pre-bedtime meal choices as they digest slowly and they don’t really produce a significant amount of insulin.

Another great choice is the milk protein casein found in some supplements and also in cottage cheese.  Casein has the ability to coat the stomach, digest slowly and provide quality nutrition to your muscles over several hours (time-released properties) and thus makes a perfect pre-bedtime meal!   

Rule #3: Add fat 

Before you cuss at me and ask me whether I’ve gone out of my mine, let me qualify myself…yes, add fat…but only quality and healthy fats such as nuts and nut butters that will help to further slow gastric emptying and digestion while increasing fullness and satiety.

Sunday, 9 November 2014

Beautiful lavender

Lavender is doesn’t only have a beautiful purplish-blue colour but it’s also widely known as the healing herb.

The powerful healing abilities of lavender are derived from the chemical composition of this herb. You can freely and confidently use lavender to treat bites, burns, wounds, fatigue, depression, fatigue, cramps etc. Its wide variety of healing abilities makes it one of the most popular plants on the face of the earth.

Below are the 7 healing wonders of lavender:-

#1: Lavender is an antiseptic or disinfectant

#2: Lavender is an expectorant that helps soothe coughs

#3: Lavender is an analgesic that relieves headaches, pains, discomforts and tension

#4: Lavender is used in aromatherapy that has calming properties and induces sleep

#5: Lavender is a nervine that can gradually calm the nerves system

#6: Lavender is a cicatrizant that promotes natural healing

#7: Lavender is an antidepressant and helps to uplift mood