David Chiu

Consistency and persistence is the key to achieving any goal. The chaos and unpredictability in life presents the biggest obstacle. Keeping a food log/workout log helps to examine your progress in a workout program. It also helps you to see if your current eating/nutrition pattern and workout routine is really working. I’ve missed two days of logs because of my hectic non-stop schedule. But I know yesterday I may have overdone my carb intake - although all good carbs, now I feel a little bloated. My Tanita bodyfat scale reads 179lbs/19%bodyfat. Today I will try to counteract yesterdays carb intake with a higher protein/carb ratio. I know I haven’t been taking in enough protein (1g per 1lb of bodyweight) but I’m trying to keep my protein intake to at at least 120g/day utilizing protein shakes to help supplement my dietary intake. This should be enough to help minimize muscle catabolism from doing yoga fusion classes 4 times a week. The challenge is that the current protein powder I’m using (ISS MXPro40) requires a blender and a lot of liquid to make it drinkable - which is not the most convenient. I also need to be more consistent in my supplement intake. A good multivitamin should be part of any workout program to make sure your body has the key vitamins to help recover from workouts. I also have pure Green Tea Extract and Cayenne Pepper pills I need to take more regularly. There have been numerous research reports that show the benefits of green tea. These benefits include increased immunity support and weight loss. Research reports also show that Cayenne pepper may raise the body’s core temperature which would in-turn raise metabolism.

So today I started with a big bowl of organic/non-sweetened Erewhon Raisin Bran with organic non-fat milk. I followed it with a cup of Kona coffee (black), 400mg of green tea extract, and 450mg of cayenne pepper (40,000HU). I should also mention that studies have shown that coffee has diuretic properties as well as caffeine which of course, stimulates the nervous system and raises metabolism. The most effective use of caffeine historically has been in the E/C/A (ephedrine/caffeine/aspirin) stack made popular by bodybuilders but since ephedrine is now banned because stupid people started overdosing on it, it is no longer a viable solution. Plus, personally I’ve had issues with stimulants after years of taking different types of weight-loss pills promoted by body building magazines. Ultimately there is no magic pill that will melt away fat without a lot of hard work in the gym. That’s why I’ve been consistent in going to the yoga fusion class 4 times a week. I was suppose to go to the gym yesterday for a chest workout, but my schedule didn’t permit. At 12am I forced myself to do 3 sets of 30 push-ups. I could have pushed myself more since that really wasn’t a workout, but instead I went to bed since sleep is also a key component in any fitness program.

Food log

• organic/non-sweetened Erewhon Raisin Bran with organic non-fat milk, 1 cup of black coffee, 1 cup of water
  • 400mg green tea extract, 450mg cayenne pepper
• Met-Rx Protein Plus shake, 1 cup of water
• Apple, 2 cups of water
• Met-Rx Protein Plus shake, 1 cup of water
  • 400mg green tea extract, 450mg cayenne pepper
• Lara Bar Apple Pie, 2 cups of water
• Met-Rx Protein Plus shake, 1 cup of water
• Met-Rx Protein Plus shake, 1 cup of water
• 4 chicken chile-lime burgers and two slices of wheat sourdough w/ guacamole