My food and exercise

January 24, 2013  |  Getting Fit

I’ve been getting some inquiries about the type of food that I eat for my diet as well as the exercise that I do. I try my best to follow the macros for Intermittent Fasting, like high carb-low fat days and higher fat-low carb days with protein being high on all days. I eat practically anything that I can get hold of. For exercise wise, I do 3x strength training a week and try to lock in 2 days of cardio.

Picture on the left was taken at Christmas Party @ Charles‘. That’s me posing with my Popiah. I usually eat everything but I am mindful of my portion sizes. I always believe that we can indulge in a controlled manner. An analogy would be like setting aside $200 for frivolous spending where you can buy anything you like with hopeless abandon as long as it is within $200. This way you feel happy and yet don’t feel guilty.

And so I eat my chocolates, icecream, sweets, potato chips, fries, pizzas, cheese, pork belly, noodles, rice, bread, candy, soda, Milo … I don’t eat them all the time, but I pick the right time to eat. ;)

 Pasta

Just the other day, I wanted to look for some clean food. It was high carb day and so I made a bowl of pasta with peas and sardines. I picked the sardines with the lowest fat percentage. I weighed the wholewheat pasta and made sure I did not overbudget my portion size. Throw in some tomatoes, olive oil and Italian herbs and we get a simple healthy post-workout meal. (Although some might argue that canned sardines are not that healthy but we can always substitute with another protein ;))

Pasta is generally better than white rice and bread because our body takes a longer time to break it down and we don’t get as much of an insulin spike when we ingest pasta.

Cottage Cheese

I eat a lot of cottage cheese because they are low fat (pick the low fat variants), low carb but high in protein. The fitness industry calls this the bodybuilding food.

1/2 cup (125grams) of cottage cheese can give you about 15grams of protein in a day at a cost of only 100 calories. I like to eat it on its own, or simply mix 1/2 cup of low fat cottage cheese, 1/2 cup of blueberries and 1-2 teaspoons of sesame seeds. This combination is absolutely delicious, you guys should try it!

Big Breakfast

My version of a big breakfast looks like this:

A bowl of K-Cereal, low fat milk, blueberries, 2 eggs (I eat only 1 yolk), sliced cucumbers, 1 tablespoon of bean dip and aioli and green tea to drive up my metabolism. Clean food that costs 600 calories. This is a great meal for my work out days and super easy to prepare.

Fast Food

Yes, I still eat fast food on diet days but mainly just KFC and Carl’s Junior. KFC is simple, I eat the chicken without the skin and at Carl’s Junior, I would order the low-carb burger without sauce. I could still have the sauce but I thought it was unnecessary calories that I could spend on something else .. like criss cut fries and chicken tenders :P

Exercise

I do strength training 3x a week where I will hit the gym and work with free range weights. I don’t do a lot of machine stuff, maybe 1 -2 exercises like the leg press or lat pull downs. Other than that I can be found pressing, squatting, lunging, deadlifting with dumbbells. I hope to be able to incorporate exercises that involve barbells and other weights once I sign up with a personal trainer. (Yeah I am currently still untrained ;)) I will then finish off each strength training with a 10 minute HIIT exercise to drain the glycogen stores in my body. This way, my body is more primed to tap into the fat stores of my body.

Guys are lucky such that they can drain they glycogen stores just by doing strength training, but we girls need to do this extra step to get the same effect. Oh well, no pain, no gain I suppose.

Just the other day, I was messing around with the Vipr at Fitness First. Pretty good exercise and I felt like I gave my arms, shoulders and core a good workout. I must say that it gets pretty intimidating when you’re the only girl in the weight room of 20 guys but I just focus and blast my music to keep the awkwardness off.

On non-strength days, I simply go for a run in the park, do long walks, or 20 minute HIIT sessions. :)

Thoughts …

It is not necessary to eat extremely clean but it is better to do so as it complements your workouts and helps you get your ideal body shape even faster. As you can see, my diet isn’t all that strict, I don’t eat like this all the time and I allow myself treats. I find that this system works better for me as I mix it up because I don’t find myself bingeing that often and that is very important.

The results may be slower than if I eat very cleanly but I definitely can stick to this diet I’ve designed for myself, and that’s half the battle won.

I am still about 3% body fat off my goals. Hope to be able to reach it soon! :) Here’s a pic of Charlie and I after our grueling gym session. Poulet is absolutely delicious I must say.

Till the next entry,
Dionis


About the author

Dionis is a computer engineer by training, business development manager by day and actress by dreams. She loves to chill out with a good book and a mojito. website: dionischiua.com


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