How to Lose Weight Fast 101: Part Six: Supplements

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If you're gonna put in all the effort controlling your diet and training hard, you won't want to waste your efforts. In fact, you want to maximise your results and get those abs or slim waist ASAP! Certain supplements can help, because they affect your body in ways food can't and they are so much more convenient to consume.

As a start, I recommend that you take these few supplements. These were the supplements that I took to become as ripped as possible for Mr Kuala Lumpur 2010. With this combo, I went from 75kg to 67kg in 10 weeks (with 2 weeks of no exercise and dieting in between due to exams. I gained 3kg which I had to re-lose again during this period. I hate exams). So that's like, 11kg in 10 weeks. That's not bad at all!

This supplement combo is to ensure that all your micronutrient needs are covered. Plus, fish oil, Heat, and Acid work in a synergistic way to burn fat. Three of these target different pathways of the fat burning mechanism so they don't interfere with each other but instead, complement each other for the fastest burning effect possible by making sure all fat burning pathways are opened as wide as possible.

Natrol Multiple (complete multivitamin)When eating limited amounts of food, you might not get the vitamins and minerals your body needs. Just take one tablet of Natrol Multiple and your problem is solved. Short and simple.

NOW Foods Super EPA (double strength fish oil)Essential fatty acids don't just decrease inflammation, maintain cardiovascular health and reduce cholesterol problems. They help with fat loss too! They do so in two ways, by promoting the burning of fat (lipolysis) and preventing the formation of fat cells (lipogenesis). Plus, this supplement is darn cheap at S$0.55 per serving. And the benefits exceed the cost by far! NOW Foods Super EPA in particular is double strength, meaning it has twice the amount of essential fatty acids per gram of fish oil.

4ever Fit 4ever Whey Protein (whey blend)This is for convenience's sake. When you're dieting, it may be hard to cook five meals a day. For meals where I recommend 35g protein and 10g fat intake, you can easily just bring along a shaker bottle (which comes free with every order from Fabodylous) with one and a half scoops of whey protein and a packet of 16 almonds to work/school/college and just have your meal in minutes. At S$1.53 per 35g of protein, it's even cheaper than most meals!

Magnum Quattro (100% protein isolate blend)Magnum Quattro is 100% protein isolate formula, which makes it perfect for post-workout shakes (isolates are the purest form of protein supplements). After workouts, you need fast-digesting protein to deliver much needed amino acids to your muscles to help it recover. Remember, post-workout nutrition is THE MOST important meal of all. Getting it right will help you make lots of gains. Getting it wrong will keep you in a catabolic (muscle burning) state. It's a make-or-break period, so to say.

Magnum Heat (fat burner with stimulant)Heat will be the core supplement that will help you burn off the fat. With its many ingredients, it will help your body increase lipolysis, reduce fat storage and provide long-lasting energy. Magnum Heat will make your weight loss journey a lot faster.


Magnum Acid (non-stimulant fat burner)One thing you should always be worried of when losing weight is whether the weight loss is muscle or fat. This is where Magnum Acid comes in. Acid has been shown to build muscle AND burn fat at the same time. How? It's a nutrition partitioner. It makes sure that your muscle gets the nutrients it needs (even with a calorie-deficit diet) and burns fat along the way!


Here's the instructions of how to take them supplements.

15 minutes before breakfast - 1 serving of Magnum Heat and Acid

Morning with breakfast - 1 serving of Natrol Multiple and Super EPA

15 minutes before a late afternoon meal (around 2-4pm) - 1 serving of Magnum Heat and Acid

Whenever you need a meal replacement - One and a half scoops of 4ever Whey (plus any other food to satisfy your macronutrient needs for that meal).

Post-workout - One scoop of Magnum Quattro

All of the supplements above could be found at Nutrifirst. Click here to visit Nutrifirst's online store. Now, supplementation isn't that hard, is it? Next part: Training Programme!

My Post-Mr Kuala Lumpur 2010 Bulking Stack

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So right now, I'm done with competitions for the next two years. Yes people, no more competitions for two years. Why? I'll explain in another post. But what I'm going to do during these two years is bulk, bulk, bulk! Clean bulk, that is. In short, to gain as much muscle as possible without fat.

And this will be my supplement stack for the coming months.

Natrol Multiple
NOW Foods Super EPA
Magnum Quattro
Scivation Xtend
BSN True Mass
Kre-Alkalyn
Magnum Serum Accelerated

And how do I plan to take it?

Meal 1 - Natrol Multiple and Super EPA with breakfast.

Meal 3 - True Mass as a replacement for Meal 3. I'll probably have classes during this time so True Mass will be very convenient.

Pre-Workout - Magnum Serum Accelerated

Intra-Workout - Scivation Xtend

Post-Workout - Magnum Quattro mixed with glucose + Kre-Alkalyn

So that's the stack that I plan to use, at least for the next few months. Hope it'll give you guys some ideas of how to stack your supplements! If you guys wanna purchase these supplements, feel free to visit our supplement store by clicking here!

Train hard!

How to Lose Weight Fast 101: Part Five: The Diet

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So here you go, your diet that you'll undertake for (at least) the next few weeks to shed those pounds. But I noticed that most diet plans available online or on books are not flexible. And people just don't follow it because they don't wake up early enough for 10 egg whites at 7am as directed in the diet plan or they can't find '2% fat cottage cheese' in our Asian supermarkets.

What I'm going to do instead is to give you the amounts of protein, carbohydrates and fats you should eat at each meal and give you choices of food to satisfy those macronutrient needs.

AND WARNING!!

I'm creating a one-for-all diet, and because each of us are genetically different, this diet may have too little calories for some and too much for others. How can you tell? If it's too much, you won't lose any weight (provided if you follow the training programme too). If so, reduce the portions of everything by 10%. And ahem, that means taking smaller portions at each meal, not MISS a meal. If it's too little, you'll feel lethargic, you'll suffer from brain fog, and you'll get hunger pangs. And a hunger pang is when you want food. Don't confuse this with cravings, that is when you want that double-chocolate chip ice cream topped with melted thick chocolate! If so, increase the portions of food by 10%.

Each meal should be separated by two to four hours. Any longer, your body will go into a hunger state, which will signal it to lower your metabolism, and that is a bad thing. Timing? Well, that's up to you guys. Start by having meal one as soon as you wake up and space out your meal according to your work/study schedule and have the last meal an hour before you sleep.

One thing you might notice about this post is that parts of it are highlighted in red. What you should do RIGHT AFTER reading this post is to write down the highlighted sections on A4 sized papers and stick it on your kitchen shelf or write it down somewhere you could easily view anytime. For example, I write it down on my Nokia N95's Notes and my girlfriend writes it down on her training log.

Fabodylous Weight Loss Diet

Meal One - 35g protein, 40g carbs, 10g fat

Meal Two - 35g protein, 10g fat

Meal Three - 35g protein, 10g fat

Meal Four (pre-workout) - 35g protein, 40g carbs

Post-Workout Drink - 35g protein

Meal Five - 35g protein, 20g fat

Total: 210g protein, 80g carbs, 50g fat, 1510 calories

As you can see, I have written down every meal in grammes of macronutrients, instead of fixed meals. That's because now, I'm going to list down foods that will give you 35g protein, 40g carbs or 10g of fat. Then you can mix and match which food to take to fit into each meal to satisfy your macronutrient needs. Here are some food that will give you..

All food are measured dry/raw.

35g protein
-10 egg whites
-8 eggs whites, 2 egg yolks (also 10g of fat)
-7 slices of low-fat cheese (also 10g of fat)
-175g beef (eye of round) (also 15g of fat)
-150g chicken breast (without skin and visible fat)
-175g salmon (also 5g of fat)
-175g red snapper
-1 can of tuna
-175g pork (leg/ham) (also 10g of fat)
-200g sandwich ham (also 20g of fat)
-1.5 scoops of protein powder

40g carbohydrates
-65g oatmeal (dry weight)
-50g brown rice
-4 slices of wholemeal bread
-75g pasta
-260g/2 medium-sized apples
-340g/2.5 medium-sized oranges
-55g corn
-60g french beans (also 10g of protein)
-200g broccoli (only 10g of carbs actually, but just to get some veggies in your diet)
-100g carrot (same case as broccoli)
10g fat
-20g/16 almonds
-22g/30 pistachios
-22g/14 cashews
-20g sunflower seeds
-10g/2 teaspoon olive oil

So, for example, with this diet plan, I could mix and match the food above so that my meal plan for a day looks like this.

Meal One - 8 egg whites, 2 egg yolks, 65g oatmeal

Meal Two - 175g salmon, 8 almonds

Meal Three - 150g chicken breast, cooked with 2 teaspoon of olive oil

Meal Four - 1 can of tuna, 40g brown rice, 80g carrots

Post-Workout Drink - 1.5 scoops of protein powder

Meal Five - 175g beef, cooked with 1 teaspoon of olive oil, 80g broccoli (there's no carbs in this meal, but beef is tough on the intestines, so you would wanna have it with some veggies)

Sounds simple, right? If you have a kitchen scale, that is. So go get one!

Here's an additional diet tactic for you guys who are always busy and just can't find time to cook. It makes your diet quite boring in the long run. But that was what I did for three months while preparing for Mr Kuala Lumpur 2010. And it saved me lots of time and the diet still worked!

The tactic is to reduce variety. So, for example, your meal plan for the day could be like this.

Meal One - 8 egg whites, 2 egg yolks, 4 slices of wholemeal bread

Meal Two - 150g chicken breast, 16 almonds, 70g broccoli

Meal Three - 150g chicken breast, 16 almonds, 70g broccoli

Meal Four - 150g chicken breast, 55g corn

Post-Workout Drink - 1.5 scoops of protein powder

Meal Five - 7 slices of low-fat cheese, 8 almonds.

As you can see, by reducing variety, you can consolidate your cooking sessions. With this particular meal plan, you have to only cook twice. Once for the egg whites and the other time for the chicken, broccoli and corn. The next day, perhaps you can switch the chicken with red snapper instead and the almonds for pistachios.

Flavour
Yes, I know this matters to you guys. However, when preparing diet-worthy food, you'll have to limit your flavouring choices to herbs and spices, which will not ruin your diet. Garlic goes well with most food. Onions and pepper too. Salt does not contribute any calories but you'll have to limit it for health reasons. DON'T use any sauce that has sugar in it. Remember, sugar is the enemy. And if you're an Indian, oh well, there's no use for me teaching you how to spice up your food. :D

Refeeding
After a long period of low-carb dieting, your body will reduce the release of the mother of all fat-burning hormones, leptin. Low levels of leptin will cause cravings and reduced metabolism. However, it has been shown scientifically and from experience that just a one day refeed can increase leptin levels back to baseline.

Refeeding involves taking a slight above average amount of carbs. To refeed, choose one day of the week (probably Saturday or Sunday so you could chill with your friends a lil) and on this day, instead of your usual ratios, consume

140g protein, 350g carbs, 50g fat, 2410kcal.

Yes, I do notice that 2410kcal is probably an excess to most of you. But if you've been in a calorie deficit of around 500kcal per day (and that's not including calories from exercise) for the other six days, an excess of 400kcal wouldn't set you back at all.


On your refeeding day (aka Cheat Day), continue to consume carbs from the list above. However, for ONE meal, sure, go out with your friends and eat something you craved for the whole week. Remember, control the portion. Don't order more than one plate of pasta, two slices of pizza or one six-inch sub/burger.

Craving (punny punny me) for more? Here's Part Six: Supplements!

My Posing Routine by Tegap

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Yay! Tegap has posted up my video on their Youtube channel! Here it is! Thanks a lot to Shamsul from Tegap for uploading it early. Enjoy!



Ooooooouuohhh.... Ooooouuuuooohhh.... :D

The Mr Kuala Lumpur 2010 Experience

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My 20th June started early, at 6am. Oh wait. No. Actually, it started at 2am, 3am and 5am. That's because I kept waking up the night before the event. From nervousness and excitement, of course. At 5am, I woke up and decided to take a look at my condition in the mirror and OMG I was DDRRRYYYY!! Veins were popping out on my abs all the way to my chest. I was thinking, "Oh yeah, the title is MINE!".

Things changed when I woke up at 6am. My stomach started to ache intensely. I was very thirsty from not drinking water for the event (yes guys, that's what bodybuilders do to remove that layer of water beneath our skin to look better on stage). After walking down to my kitchen for a glass of water, I had to crawl up the stairs to my bed and continue to bear the pain.

The pain lasted until 9am, where thank goodness mom had some carbon pills which helped with the diarrhea. And after washing down 2kg of my weight into the toilet, I can AT LEAST stand and walk. But by then, it was already 9.15am. Plus, all that dryness I saw in the mirror earlier on - was GONE!! I had to skip my breakfast, bathe (so to those who met me that day and thought that I stink, this is why) and sped like a madman from Kepong to Mutiara Damansara to fetch my girlfriend and her dad and finally to Wisma OCM at Jalan Hang Jebat. And I reached Wisma OCM at 9.50am! We were early! P.S. To my Singaporean readers who have no clue about KL geography, that's like from Clementi to City Hall to Pasir Ris... I think.

It was great meeting so many familiar faces at the event - Kimberley, Terry Gallyot, Wong Hong, Wen Hao, Edmond, Kamarul, Shamsul, Ady, Justin, Samantha, Atdric, Vincent. Unlike previous competitions in Malaysia (my last one was in 2008), I was constantly around people I know, which helped a lot.

After registering and weighing in, my girlfriend and I were chillin' with James and his friends right before I pumped up myself and started applying Dream Tan. I took 8 capsules (double servings!) of A-Bomb before pumping up to help bring out the most pump possible. Thank goodness it helped me regain some muscle size after losing so much weight.

Ok, so let's fast forward to the exciting part - when I'm up on stage.

My category had six guys in it. And if you've not noticed, I'm the only Chinese guy up on stage. Hahaha! Thank goodness for Dream Tan (artificial tan cream)!

So here are some photos of my category.

Standing out from the crowd

The top 3

The eventual winner of my category, Amir bin Omar. He won because of his superior chest, abs and deeply defined quads. But many say that I have the superior back, hamstrings and conditioning. :D

Azwan bin Mazlan, the third placer in my category. He was the winner of the same category at last year's Mr Kuala Lumpur. This year, he was defeated by two newcomers. Talk about increase in competitiveness!

In this contest, free posing routines are done before callouts.

So here is my posing routine.

Oohhhh yes! That's Justin Bieber's Baby. Muahahahaha!!! I love that song, k?! Ok, probably right now in your eyes, my level of masculinity has dropped to negative levels. But I had fun! Hahaha!! Could you hear the reaction from the crowd when the song starts?

However, the DJ stopped my song prematurely. Hmm... I wonder why. Maybe he's not a big Justin Bieber fan.

And guess what? I was nominated as one of the finalists for The Best Poser award! But too bad, I didn't know and I did not stay back until the end of the show to contest for it. If I did, who knows what could have happened? :D

Well, after the posing round, it's time for callouts. Now, let me admit something, I used to SUCK BAD AT PRE-CONTEST PREPARATION. But this time, I worked extra hard to make sure I got every detail right and with the help of some of my bodybuilder friends, especially those from Singapore, I finally dialed in my conditioning. So, I used to never get in the first callout. But this time... the announcer went..

"(translated from Malay) Will the following contestants please kindly step forward for the first callout. Number 2... 3... and *adjust specs* ... 5 (me!)." Phew!

There was only one callout. Probably because the judges have already made up their minds.

And now it's posedown time! And maybe the DJ changed his mind about Justin Bieber. Because for the posedown music, he chose to play "Baby" again! Hahaha!


So... Time for the moment we've been waiting for. At this point, I knew I was in top 3, but not sure exactly what position I'll get. After the 6th, 5th and 4th place announcement, time slowed down. And the announcer went, "And, in third place is... Number 3!" Phew! I'm in the top 2! And of course, the big one was when I was announced 2nd place. I turned to the guy who just defeated me, Amir, to congratulate him but he was jumping in joy so I couldn't!

So here's the end of my journey. Although I just got 2nd, it's not too bad for a sick guy. Many people from the audience told me that Omar and I were in a league of our own and that first place is clearly only between both of us. Oh well, I'm pretty content with that comment.

Congratulations to Iwan Setiawan for winning the overall Champ of Champions title!

And also to Sam Adnan who won the Most Muscular award!

And lastly to Azwan "Kai Greene" Razali for being the best poser!

For more photos and videos of the other categories, check out Tegap.net.
For their videos, click here.
For their photos, click here.

Oh, by the way, the guys behind Tegap are Shamsul and Ady.

Here's a photo of Shamsul and I.

And another with Ady.

Both of them have been going around Malaysia to cover events such as these FOR FREE. And they are doing a damn great job! So go to their Youtube channel and Facebook fanpage and join/subscribe to them to show support to our unofficial Malaysian Bodybuilding Media Team!

And thanks the people who came to support me and help me with the photos!

First thanks goes out to my baby, Pei Xin who was with me throughout the whole event. And her dad too. Sorry for making you wait around the whole day, uncle! Then there's Edmund, Nicholas and Abel from Magnum Neutraceuticals (whose supplements helped me get ripped for Mr KL), who drove allllll the way down from Singapore to KL to support me.

Thank you to Sandy and Melville for helping James and I with the photos! And also to Wen Hao and Queenie for your support!

Lastly, to Shukri of Malaysia Muscle for providing several photos for this post. You can check out his website by clicking here.

And just fyi, I joined the Men's Open 65-70kg Category too. Now, the guys in this category are huge and have compacted a lot of muscle on their frame. So, I already expected to have my ass kicked. I didn't expect to win so I drank lots of water and Coke right before the judging to quench my thirst. What's the use of joining then, right?

Because James here just turned 21 and just missed his chance of joining the juniors. So, to make him not look too bad, I joined his category too... and we got our asses kicked together! Hahaha!

Ok, so, the competition's over. What's next?

PIG-OUT!!!

I'm so lucky that Mr. KL coincides with my little cousin's birthday. So, my uncle is buying us dinner, at Jack's Place no less!!

Look at the food!!
Pasta, escargot and lime vodka!! I had two plates of pasta. Haha!

Slipper lobsters! And the girl smiling is pretty yummy too! Only available on MY menu. :D

Mango ice cream with jelly!

And here is the little birthday princess! Princess Mabel! Look at those biceps!

Here's a photo of me after the pig out. Notice the bulge? I was soooo full that my belly hurts! Hahaha. But it was sweet pain!

So now I'm here, as a second-placer in my category. What should I do to improve my placing?

You wouldn't believe it but when I was signing up for a Picasa Web Album yesterday, the Anti-Bot Word Verification gave me the answer! Seriously! No joke! Look!

Haha! Looks like I should get more ripped!

Click here to discuss this on the net's most interactive forum!

Mr Kuala Lumpur 2010 Report on the Malaysian Insider

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Click on the image above to read all about it!

Mr Kuala Lumpur 2010 Results

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Champion of Champions
Iwan Setiawan

Most Muscular Award
Samhan bin Adnan Esam

Junior Under-70kg
1. Mohd Amir bin Omar
2. Lai Wee Kiat
3. Mohd Azwan bin Mazlan
4. Barlinza Noki Nakee bin Bahar
5. Muhamad Wafiuddin bin Zainal Abidin
6. Abdul Helmi bin Abdul Hamid

Junior Above-70kg
1. Azwan bin Razali
2. Muhammad Amirul Ashraff bin Zahalan
3. Shahrol bin Abdul

Masters
1. Ayob bin Said
2. Mohamad Razali bin Aris
3. Lim Chuan Chooi

Light Fly Weight
1. Mohd Ainul Azri bin Mohd Aini
2. Muhamad Azlan bin Amir Shamsudin
3. Mohd Azwan bin Mazlan
4. Mohd Firdaus bin Khanib
5. Syazihan bin Ismail
6. Ong Eng Hoe

Fly Weight
1. Samhan bin Adnan Esam
2. Mathias Santok Anchah
3. Muhammad Suhaimi Yusoff
4. Mazuan bin Ahmad
5. Mohd Fairuz bin Ariffuddin
6. Mohd Shafarul bin Atan

Bantamweight
1. Iwan Setiawan bin Josefe Herman
2. Nish Sairul bin Husin
3. Helmizam Ishak
4. Muhammad Nur Hazman bin Muhammad
5. Seng Sien Yoong

Lightweight
1. Syed Azman bin Syed Abu Bakar
2. Kamarul Izzwan bin Kamalul Zaman
3. Izuddin bin Anuar
4. Asrul Rizal bin Ariffin
5. Mohammad Azreen bin Osman
6. Abdul Aziz bin Zainuddin

Welter Weight
1. Khairul Aizal bin Che Murat
2. Muhammad Kahar Amreh bin Mohd
3. Tan Kiat Keong
4. Man Kin Aun
5. Tan Boon Hooi
6. Mohd Quzalni bin Anis

Light Middle Weight
1. Indra bin Muhamad Zukri
2. Khairul Zaman bin Abdul Aziz
3. Alex Sim Beng Leong
4. Edmond Lew Sern Ying
5. Rahmat bin Md Delan
6. Raziz bin Azmi

Middle Weight
1. Dinesh Kumar a/l Sengon
2. Azwan bin Razali
3. Azman Zuri bin Aziz
4. Mohd Hazal bin Abdul Hamid
5. Mohd Aliff Firdaus bin Alias

Light Heavy Weight
1. Cheong Leong Teong
2. Faizal bin Abdul Khalim
3. Mohd Asriki bin Hashim
4. Shamsul Kahar bin Ishak
5. Chong Kean Choong


Photos of the event will be up soon!

Just In Case You're Wondering...

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I got a horrible diarrhea on the morning of Mr KL...

But I still showed up good at the event...

And out of six contestants in my category...




I got second. :D

And pig-out at Jack's Place was fantastic!

And I have to sleep now. So check back for the Mr Kuala Lumpur 2010 report!

P.s. Congratz to Iwan Setiawan for winning the overall title!

Fabodylous' Mr Kuala Lumpur 2010 Preview on the Malaysian Insider!

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Hey guys! Wonder what will happen tomorrow morning?



Check out the Fabodylous Mr Kuala Lumpur 2010 preview on The Malaysian Insider! Click on the image above to view.

How to Lose Weight Fast 101: Part Four: Diet Essentials

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Now, let's go on to the diet. In short, the weight loss diet consists of low amounts of carbohydrate (and we're talking consuming only complex carbs), high protein and medium fat. Why such ratios?

Because

CarbohydrateCarbs are the main source of calories and energy in the typical Asian diet. When you think of Asian food, you'll think of rice and noodles, which are the major component of the dish and everything else (meat, veggies) are just in small pieces. Unfortunately, there are two things about carbs that are against your weight loss goals.

One, with the average Asian intake of carbs, it provides lots of energy and little of other use. And that's a bad thing because fat in our body is stored energy in the first place. To burn fat, our diet must be in a calorie deficit so that our body is forced to use its fat sources. And if you are taking enough carbs to support your energy needs, your body will not sense the need to burn fat.

Two, carbs increase insulin release into the blood, especially simple, fast-digesting carbs. And this is a bad thing because insulin in our blood makes stored fat harder to burn AND it makes fat synthesis easier. A double kill to a fat loss diet.

However, we do need a certain amount of carbs. One is because our brain works on glucose derived from dietary carbs. That's why on a long, continuous low-carb diet, you might get a bit of 'brain fog' where you just sit, staring into space, wondering what to do. Don't worry. There are ways to prevent this. Second reason we need carbs is because it keeps the body feeling full.

So, in short, just consume the amount of carbs you need. Prevent any excess. We'll cover that later on.

ProteinProtein will be the dominant part of your diet. That's because now that you're training hard in the gym, you'll need lots of protein to help your muscles recover from the workouts and build them up (and yes, ladies, you'll have to consume lots of protein too even though your goal isn't to build mass). Remember, muscle cells are metabolically active - they need energy to survive. So, the more muscle you have, the higher your metabolism, the more fat you'll burn.

When you're on a weight loss diet, you actually need more protein compared to someone building muscles. Yes, seriously! That's because carbs have protein-sparing effect (meaning that they take the place of protein in some processes that protein is spared) and since you're on a low carb diet, you'll have less carbs to spare your dietary protein.

Plus, protein can actually boost your metabolism! Why? Because Thermogenesis Induced by the Diet (TID) for protein is the highest among carbs, protein and fat. In fact, 25 percent of the energy obtained from protein will be used to digest and absorb the protein itself.

FatLet's just get something straight before we go on - as much as the media has portrayed it, fat isn't the F word in losing weight. The WRONG type of fats will impede your weight loss progress and also increase the chances of you getting heart disease. These type of fats include saturated fats, mainly animal fats and trans fats (coming mostly from processed food).

The good type of fats include monounsaturated and polyunsaturated fats, which comes from a variety of vegetable oils and nuts. These fats can help PREVENT hear disease by increasing your good cholesterol level (HDL or high density lipoprotein). And guess what? Cholesterol is needed to produce the hormones in your body that will help you build muscle! And lastly, one diet tactic is to actually use fat to slow down digestion of carbohydrates and thus, preventing insulin spikes (a sudden increase of insulin in your blood due to carb intake - which is a bad thing when trying to lose weight).


Ok, I guess you guys are hungry to see your diet plan (pun intended). We'll cover that in the next part, promise!