Lose 10lbs or $300 in 3 Weeks! - 3/3

The final piece of the puzzle for LeDouche's 4-pack is his workout. The goal is to burn fat while retaining as much muscle as possible.

Eat breakfast before your workout. The more energy you have, the harder you can work out. The harder you work out, the more fat you burn.

Your schedule will be split into weights and non-weights days.

On non-weights days, do 60 mins of cardio after breakfast and 30 mins during your afternoon break.

On weights days, do 30 mins after weights and 30 mins during your afternoon break.

Vary the intensity of your cardio. A few minutes of high intensity followed by a few minutes of low. This will burn more fat.

Work a 1-3-1 weights program. That means 1 day of training and 3 days off.

I'm a strong believer of compound exercises. Alternate these workouts. If there's a hack squat machine in your gym, you can alternate that with the regular squat.

1. Squat, Clean & press, Deadlift, Incline Bench, and Chin-up.
2. Squat (Hack if possible), Clean & Press, Deadlift, Dips, and Barbell Row.

You'll be on a 5x5 program. Perform 5 sets of 5 reps for each exercise. Warm up for 2 sets. Warm ups doesn't count as a set.

Use a weight that you can only do 5 reps. Drop the weight if you have to for the next set and so on.

You may get weaker since you are on a diet, or stronger depending on your genetics. Just adjust the weights each workout. If you can do more than 5, increase the weight. If you can't do 5, decrease. Common sense?

Keep at your diet and this workout for 3 weeks, your $300 should stay in your wallet.


Mission Impossible -

Lose 10lbs or $300 in 3 Weeks! - 2/3

There's 3 weeks left and LeDouche is squirming in his pants. He really doesn't want to lose face along with his $300.

Let's get to work!

First thing you have to remember is that diet is 80% of the battle. Can't afford to screw this up. Ready for your Ketogenic Calorie-Shifting Diet?

Eat only meat, green leafy vegetables and nuts. No diary products, grains, process carbs or any kind of sugars. No added sodium.

Eat only natural, whole foods. Nothing from a can or processed.

Eat on a 2/1 shift. 1500 calories for 2 days and 1800 on the 3rd. Or eat 4 small meals for 2 days and 5 meals on the 3rd.

Take calcium supplements every night. Cacium helps metabolize fat.

Take multivitamins daily. This is will plug any deficiencies in the diet.

Always eat breakfast. Eating breakfast boost fat burning.

Get 8 hours of sleep. And get on a regular sleeping schedule. Sleep deprivation increases hormones that induces hunger and decreases hormones that controls appetite.

Winner or Wiener? It all depends on how well how well you stick to your diet.


Im Fat - Weird Al Yankovich

Lose 10lbs or $300 in 3 Weeks! - 1/3

LeDouche bet $100 each with 3 people that he could get a 4-pack (approx 10% body fat) in 3 months. I agreed to help him with diet and exercise advice for half his winnings.

LeDouche wasn't consistent in applying my advice. I can only guess that he was procrastinating, thinking that he had lots of time.

Now, it's down to the last 3 weeks and LeDouche is not even close. He has to lose at least 8lbs of fat to get his 4-pack. Because we have to accelerate the weight loss, some muscle will be lost too. This means LeDouche will have to lose more than 8lbs of fat to get to 10% body fat.

I've upped my asking to the whole $300 to help LeDouche win. Now he has to lose 10lbs or lose $300.

To get LeDouche his 4-pack, we'll blast his gut with a ketogenic and calorie-shifting combo. Couple this with 60 mins of cardio everyday and a schedule of compound exercises, LeDouche can win. Winning depends on whether LeDouche can tough it out for the next 3 weeks.

There's always the easy way out and just pay up the $300.


Loser - Beck

Fried Rice Paradise

My Humble House recently won the 2009 World Gourmet Summit's Best Asian Restaurant Award. Got me craving for the food scene in Singapore.

I love Texas BBQ and hamburgers here are better than any I've had, but I sure miss the versatility and finesse of Singapore's constantly evolving culinary stage.

My restaurant could be a reality soon. This will be my stater restaurant, nothing exciting or fancy. Hopefully, I'll be able to introduce some excitement to DFW in the future.

Kung Pow Chickadee!

This vid is so awesome! Some perv got his ass handed to him by the girl he was trying to assault.

3rd World To 1st And Back Again

Singapore has a First World infrastructure and uses technology very effectively. Unfortunately, Singapore has a Third World culture of crudeness and rudeness. This is one of the areas where the PAP has failed.

Recently, I came across this FB group which got me thinking again.

The truth is that I left Singapore with a lot of bad feelings. I love my family and friends there but I HATE the ruling party. They've been in power forever and I don't see them being voted out soon.

Many Singaporeans dislike PAP but are too afraid of change to vote them out. As long as their rice bowl is filled and they have a tiny apartment to live in, they'll put up with shit.

Though the PAP has been losing votes, they manage to stay in power through gerrymandering. Their base is the older population. The younger generation will kick them out eventually.

Unfortunately, Singapore will be bled dry by then. Between the multimillion dollar minister's pay and the placement of their family members on the boards of government-linked companies, what's going to be left?

Singapore's education is technically superb, but they don't teach thinking. The system is geared towards creating excellent albeit mindless workers.

As I would still like to be able to visit my family and friends in Singapore, I will not go into details. I've heard stories from friends who have been detained by the ISA and feel that a windowless cell isn't the kind of accommodation for me.

I was very comfortable in Singapore. I had a town club membership and a live-in-maid. I just didn't see a future for my kids. Though I miss my family and friends dearly, I feel that giving my kids a future with hope is worth the sacrifice.


Camouflad - The Great Commandment -

No Deal!

Arlington Highlands finally got back to us. They can't get us in because of P.F. Chang's.

I'm disappointed but it a load off. I can move on.

Currently in negotiations with a few developers in other cities. Hopefully, we can seal a deal. Really want to get my restaurant started soon.

The search continues...

See You Soon Mom & Dad! I Miss You :_(

Mom and dad returned to Singapore on Wednesday. The farewell at the airport was heartbreaking. Emily was very sad.

They had a great time here. Lots of quality time with their grandkids. San Antonio was fun and they had a blast at Sea World.

Emily has a bond with my parents (especially mom) that transcends space and time.

Mom and dad are awesome grandparents. They were very active in Emily's life. They taught her words, songs, how to use gadgets, values, etc...

Mom and dad are a great influence on Emily. Many times, it seems like Emily is closer to my parents than she is to us.

They were very active and interactive with Chloe too. Chloe (10 months old) took to them very quickly and even could call my mom "nai nai" (grandma) and my dad "yeh yeh" (grandpa) after a week plus.

Jen and I like it here in the US but fear that the kids will lack nurturing grandparents. Jen feels that the kids will have better role models in my parents.

Jen's parents are nice and generous people, but they are just not very good grandparents. I'm not being bias. Jen has voiced her disappointment in her parents to me many times. She even said they were not very nurturing as parents.

This has been a factor in our many discussions to return to Singapore. Having nurturing and interactive grandparents is very important to us.

This is not a knock at my in-laws. Being active and nurturing is just not in their DNA.

Our only consolation is Sherry (Jen's sister). Sherry is great aunt. She truly cares for the kids and is very active in their lives.

The kids love her and I'm sure they will develop a bond eventually.

I miss the true happiness that I see in Emily when she's with my parents. I wish Chloe could experience the same unconditional love and nurturing as Emily.

I feel guilty and unfilial for moving to the US. I feel like I have taken away from Emily people who truly love and care for her. I feel sad that Chloe will not experience the kind of nurturing grandparents that Emily had.

Did I make the right decision to move? I have often revisited the reasons for my decision (which would be too long for this already long post).

Please take some time to listen to both the Tagalog and Englsih versions of Anak by Freddie Aguilar. It stirs a lot of emotions in me and hopefully you will enjoy them both.

Original Tagalog

Anak - Freddie Aguilar - music on

English

Anak (English Version) - Freddie Aguilar

Glad to be back :)

Two BBQ joints and half a day of shopping (San Marcos) later, we finally arrived home at 1:13AM.

What a day! I'm beat.

Good night ;)

An Almost Perfect Day Almost Ended Horribly

I wanted to blog the Emily's first roller coaster ride and how excited she was seeing Shamu.

I wanted to blog about how happy Chloe was today, laughing all day.

I wanted to blog about dinner at the Chart House and our beautiful walk back to the hotel through Hemisfair Park.

I wanted to blog about this perfect day... but I can't.

My parents, Jen, the kids and I were on the SE corner of S. St. Mary's & E. Commerce waiting to cross onto the north side. Walk sign went on. As E. Commerce was a one-way street going eastwards, all the cars on the left stopped. We proceeded to cross...

Suddenly, a car turned very fast from the middle lane while I was pushing the stroller across. I froze. The girl driving the car almost hit the stroller. Emily was sleeping in the stroller.

That bitch was on the phone while driving and making an illegal left turn from the middle lane. SHE ALMOST KILLED MY EMILY!!!

I was (and still am) so mad. As I was removing Emily from the stroller when we were back in our room, I was overwhelmed by the thought that I almost lost Emily.

My emotions right now are indescribable.

For those who have a tendency to drive recklessly, think of the lives you could destroy.


Sleeping Child - Michael learns to rock