Supplementation

Because of popular demand: Here are my two cents on supplements

Supplementation is not a "magic pill." They do not directly or single handily help you gain muscle mass nor help you lose weight if those are your goals. They are intended to do exactly what they are suppose to do, that is to "SUPPLEMENT" your diet. If you get tired of eating pounds of chicken breast for protein, sure a serving of a protein powder would be optimal as to "supplement" your diet to help you reach you protein intake for the day and to reach you daily caloric goals. Hence, if you want to gain muscle mass, its not because you are not taking the "RIGHT SUPPLEMENTS" its simply probably because you're not eating enough calories to put on weight. Anywho, hope that helps make sense:

Here is a list of what I take. Pretty much just the basics!: (BTW, protein is protein, whether you buy the most expensive brand or the cheapest brand. Sure you might get better protein absorption from a more Legit Pure brand, but for the price of grams of protein per serving, cost ends up to be roughly the same whether its a name brand or off brand! just a little info to know)

Protein:

• Currently taking MuscleTech Phase8, because it was on sale!!! Got 9 pounds for $60
• Favorite is probably: Trunutrition Trutein Protein
• Also have a tub of Optimum Nutrition Gold Standard 100% Whey (pretty good stuff here, not that many ingredients, which to me means that it is less "processed" and less fillers)

Pre-workout supplementation:

• 5 grams of Optimum Nutrition Creatine Monohydrate
• 5 grams of Beta Alanine
• 5 grams of Citrulline Malate
• 200 mg Caffeine Pill
• (mix into water, add miyo flavoring for flavor)

Intraworkout Supplement:

• BCAAs: Currently taking Optimum Nutrition Aminoenergy
• Favorite BCAAs: Xtend by Scivation   

Multivitamin
Fish oil 

My Workout Split

Just so you all have an idea of what my workouts look like. I follow a similar split to Dr. Layne Norton's P.H.A.T (Power, Hypertrophy, Adaptive, Training) workout, with a little of it tailored similar to a LEG, PUSH, PULL Split.

I workout five days a week. Here is what it looks like: Legs, Push, Pull, Rest, Lower Body, Upper Body, Rest.

Monday: Leg (hypertrophy day)

• Barbell Back Squat: 3 to 4 sets of 10 reps @ 275-295 lbs
• Stiffed leg Deadlifts: 3 sets of 10-12 reps @ 135-155 lbs
• Leg extension: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult
• Seated Leg Curl or Lying Leg Curl: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult
• Standing calf raises: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult
• Seated Calf raises: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult

Tuesday: Push (hypertrophy day)

•  Flat Barbell Bench Press: 3-4 sets of 10 @ 245-265 lbs
• Standing Barbell Strict Shoulder Overhead Press: 3-4 sets of 10 @ 120-140 lbs
• Incline Dumbbell Press: 3 sets of 10 @ 85-100 lbs
• Neutral Grip Flat Bench Dumbbell Press: 3 sets of 10 @ 85-100 lbs
• Lateral Shld raises: 3 sets of 10 @ 35-45 lbs
• Single arm dumbbell skull crushers: 3 sets of 10 @ 35 lbs
• Standing Rope Triceps Ext: 3 sets of 10 @ 140 pounds

 Wednesday: Pull (hypertrophy day)

• Conventional Style Deadlifts: 3-4 sets of 10 @ 315 - 345 lbs
• Power Barbell Pendlay Rows: 3 sets of 10 @ 155-180 lbs
• Weighted Pull ups: 3 sets of 10 with 25 pounds on weighted belt
•  Single arm Bent over dumbbell row: 3 sets of 10 @ 100 pounds
• Seated Row: 3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Lat pull downs: 3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Rope Face Pulls:  3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Standing alternating Bicep Curls: 3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Single arm concentration curls: 3 sets of 10 @ a desired weight where the tenth rep should be difficult

Thursday: REST

Friday: Lower body (Power Day)

• Barbell Back Squat: 4 to 5 sets of 5 @ 315-330 lbs
• Leg extension: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Seated Leg Curl: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Lying Leg Curl: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Standing calf raises: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Seated Calf raises: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult

Saturday: Upper body (Power Day)

• Sumo Style Deadlifts: 4 to 5 sets of 5 @ 365 lbs
• Barbell Flat Bench Press: 4 to 5 sets of 5 @ 285 lbs
• Standing Barbell Strict Shoulder Overhead Press: 4 to 5 sets of 5 @ 155 lbs
• Weighted Pull Ups: 4 to 5 sets of 5-8 reps with 65 pounds on the belt
• Weighted Dips: 4 to 5 sets of 5-8 reps with 90-100 pounds on belt
• One exercise or Bicep, Tricep, Lateral Shld raise, and a Rear delt movement!

Sunday: REST

Diet/Macronutrients

If you're wondering what type of diet I am on, continue reading:

I've lately been doing If It Fits your Macros (IIFYM) or some might call it "flexible dieting" type of eating! I love this diet due to it having pretty much NO food restrictions, meaning I can eat anything I want such as ice cream, chips, junk food, etc. as long as I hit my Macronutrient, Micronutrients, and Fiber Goals for each day.

Now I know some of you might be thinking, "What is a Macronutrient?" Basically, Macronutrients (Macros) are your essential nutrients your body needs. These are Fats, Carbohydrates, and Protein.  Moreover, you need to make sure you have adequate amount of micronutrients, which you can get from meeting your daily recommended intake of veggies and fruits, or take a daily serving of a multivitamin. Furthermore, you need to have an adequate amount of Fiber in your diet. It is recommended that you take 10g of fiber per 1000 calories you ingest, so if you are eating 3000 calories per day, your fiber intake should be 30 grams of fiber. I usually take 40-50 grams of fiber a day just to be safe, however just because a little bit of something is good for you, doesn't mean a lot of it is better. So don't go out there and eat 100 grams of fiber!

Now everyone is different and everyone will have different breakdowns in their intake of F, C, & P. Just to keep it simple, I'll tell you my breakdown, and if you want to know more you can ask me or just follow my example:

What you will need to calculate and figure out your Macros!:
1) BMR (basal metabolic rate) = this is the amount of calories your body needs to sustain LIFE! Meaning, if you sat around and did nothing all day, this would be the amount of calories you need to stay alive.
2) TDEE (Total Daily Energy Expenditure) = this is the amount of calories you need, depending on your activity level for the day.

(Now an easy way to figure out your BMR and TDEE is to visit www.IIFYM.com and use their online calculator. Go over to the "calculators" tab and then click on "TDEE calculator" plug in your information and hit "calculate.")

LIFE IS EVEN EASIER BECAUSE THEY HAVE A MACRONUTRIENT CALCULATOR FOR YOU TOO, SO YOU DON"T EVEN HAVE TO READ THE REST OF THIS BLOG IF YOU DON"T WANT TO.

3) Height = 5'8"
4) Weight = currently 177 lbs
5) Gender = Male
6) Body fat % (optional, but more accurate if you know this) = estimation of 10% (just to give myself some wiggle room)

Using the calculator on the site provided:
My BMR = 1934 calories
My TDEE =  2830 calories

REMEMBER THESE NUMBERS:
Each gram of FAT = 9 calories
Each gram of CARBS = 4 calories
Each gram of PROTEIN = 4 calories

So to maintain my weight with the current exercise activity I am doing everyday, I need to make sure I consume 2830 calories. If I want to gain weight, I should consume about 300-500 (3100-3300) more calories per day to increase weight by roughly 0.5-1 pound per week with minimal fat gain. If I want to lose weight I should decrease my daily caloric intake by 500 calories (2330), and lose about 1 pound per week.

Now the tricky part (not really)...Calculating your Macros (how many grams of fat, carbs and protein should you eat per day). These numbers will change accordingly to what you want to do, the way you workout, whether you're a weightlifter or endurance athlete etc. To make it easy, I'm providing info based on me. I love lifting weights and I lift hard and heavy. Therefore, it is recommended that weightlifters consume 0.8-1.25 grams of protein per pound of body weight. To make this simple, I'll pick 1 gram of protein per pound of body weight. I weigh 177 pounds, so I should consume 177 grams of protein per day (we'll round up to 180g). 177lbs x 1 gram of protein = 177 grams of protein

The recommendation for fat is 0.35-0.45 grams per pound of body weight. I'll go with the middle number and pick 0.4. Again I weigh 177 pounds, therefore, 177 x 0.4 = 71 grams of fat that I should consume per day. 

Once you figure that out, you can do some math to figure out how many grams of carbohydrates you should consume daily. Now remember from up above, i mentioned to "REMEMBER THESE NUMBER"

So so far, I am consuming 180 grams of protein and 71 grams of fat
180 x 4 = 720 calories from protein
71 x 9 = 639 calories from fat

720 + 639 = 1359 calories from fat and protein. now if i want to maintain my weight, like I said above, I need to eat 2830 calories per day.

2830 - 1359 = 1471 calories left over. Divide this number by 4, and that will be your carbohydrate intake for the day.

1471/4 = 367 grams of carb per day

So my macros to maintain my body weight of 177 pounds to go along with my activity level are:
71 grams of fat
367 grams of carbs
180 grams of protein

Like you use to do in GRADE SCHOOL!!! CHECK YOUR PROBLEM (MATH) TO SEE IF YOU GOT THE ANSWER RIGHT

71 x 9 = 639
367 x 4 = 1471
180 x 4 = 720

639 + 1471 + 720 = 2830 calories per day! Bingo!!!!

Again if you want to gain weight add about 300-500 calories per day

To lose weight subtract 500 calories per day

To do this, don't manipulate your Fat and Protein intake, but manipulate your carbohydrate. Carbohydrates are not as essential as Fat and Protein, that is why we try to adjust the carbs instead. If you want to increase your caloric intake by 400, just divide 400 by 4, which is 100, meaning you would be consuming 467 grams of carbs per day to increase your calories per day by 400. Same goes to decreasing 500 calories. Just divide 500 by 4 = 125, so you would subtract 125 grams from 367 = 242 grams of carbs per day.

AGAIN, THESE ARE JUST THE BASIC RECOMMENDATIONS! NOT EVERYONE IS THE SAME!

 

Introduction

Hello,

My name is Ngia Xiong. I am 25 years old and currently live in Midwest City, OK. As of right now I am a Second Year Occupational Therapy Student at the University of Oklahoma Health Sciences Center (BOOMER!) and also have my Bachelor's of Science in Health and Exercise Science. Other than that, I love working out on my free time.

I've had many requests to start a blog based on my workouts, food diary, and other random things that are health related...and probably so i stop blowing up Facebook Newsfeed with all my workout/healthy status posts LOL. I am by no means an expert of exercising or dieting. I am not a certified Personal Trainer nor do I compete in bodybuilding or physique shows (might plan on it though). However, the information I provide or questions I answer on this blog is based upon my own research on the internet, browsing and reading scientific articles, learning from others, and most importantly my own experiences I have gone through.  

I say this with the highest regards, "There is no right or wrong way to do things. If it works for you, then keep doing what works for you. Just remember that everyone is different, and what might work for me might not work for you." Keep that in mind and don't hate me for my perception of the way I workout or the way I look and take on the healthy lifestyle. All in all, i just want to promote health and well being, as well as motivating you to achieve your own goals and healthy lifestyle whether it be my perspective on things or yours!

BTW...I am a full time student and currently working, so if I don't update everyday, I'm sorry!