Archive for the ‘ Everything fitness ’ Category

Everyday fast food fat loss diet


This is the only fat loss book that can be considered as an everyday cheat day diet. The content of this book is a simplified form of IIFYM style fat loss dieting sans the calorie counting nor macronutrient tracking. This fat loss diet is made specifically for busy American women who like eating fast foods everyday while getting leaner. This is the only fast food fat loss diet that is designed to change the way your body look and not just weight loss.

In real world scenario, there are plenty of people who rely on fat foods everyday and the primary reason why fast food has gotten a bad reputation is due to it’s high calorie content and it also happened that majority of people who eat fast food eat it uncontrollably. Everyday fast food fat loss diet has taken care of the control part for you without being too detailed in your diet.

Or perhaps, you are planning to go out of town yet your means of food availability were just fast food? Then use this diet.

You are probably more likely to experience a more favorable body recomposition changes using this diet over the meal plans your trainer handed you.

What about males? Yes, even men can use this diet also. But since this diet was really meant for women, men who are interested on using this diet during a mini vacation may just need a couple of supplemental protein powders along with a couple of glasses of fat free/ low fat milk to boost protein requirements.

You can get your copy here

Everyday treat day cookbook


Everyday treat day cookbook is not your average cookbook. This cookbook is powerful enough to liberate majority of people from the common dieting mentality. Each recipes were carefully concocted one by one to produce full flavor while providing favorable body recomposition macronutrient content per calorie spent. The best thing this book can offer is ultimate control over your diet instead if your diet controlling you. This is the only cookbook out there that offers lifestyle changes that you can actually keep for life. We have no valid reason why we should stick to traditional recipes other than appealing to tradition which is a logical fallacy. Many people fail their diets because they cannot stick to it. These recipes will revolutionize the way we see what real lifestyle change is all about. This cookbook includes 40 recipes that you can incorporate in your daily life to change the way you see what strategic eating is all about. If you like the recipes that I recreated in Fat loss cooking channel on YouTube, you will love Everyday treat day cookbook!

Everyday treat day cookbook recipes include but is not limited to:

Egg rolls
Salisbury steak
Breakfast sausage
Kung pao chicken
Char Siu
Schezuan Sweet and sour fish
Meat loaf
Country fried beef steak
Boneless riblets (tastes like Mcrib)
Mandarin chicken
Shrimp tempura
Lo mein
General Tso’s chicken

…… and many more!

* Who else will tell you to eat more egg rolls, more boneless riblets, more curries, more Chinese food more often? At least if you follow Everyday treat day cookbook recipes

* This cookbook is created by a successful long-term leanness maintainer so he totally understand how it feels to live on a restricted calorie diet

* Eat your favorite foods with higher satiating factor

* Get to eat more whole foods without even trying

* You will be eating more vegetables without even knowing it (your kids wouldn’t know it either)

* If you are an IIFYMer, adopting my recipes will make you more accountable to your allotted macronutrient proportion.

* If you are not eating by numbers (not tracking calories nor macronutrients), you may experience body recomposition changes since my recipes were designed to produce leaner bodies.

* My recipes might be a more suitable approach towards combating global obesity instead of food avoidance.

* The reason why we use meal replacements like shakes and energy bars aside from convenience is to conserve calories. The problem is we cannot live on it. Instead recipe replacements is a smarter way to approach calorie deficit.

You can buy get a copy of my cookbook here

It works not just with Kindle but also with iPads, smart phones, etc.

The frugal dieter

I once wrote a blog regarding how to be when creating a food selection in your diet. I really wanted to film a video in 99c store to show folks on how to find hidden gems in this store to stretch your dollar further. However, it is way too crowded in our local 99c store to do so that’s why I just decided to put it in writing.

Anyway, here are some treasures that won’t break your bank whilst improving your diet quality at very economical price. As far as I know, 99c stores and it’s affiliates opt to get stuff randomly, so your local 99c store may be carrying some of these things or not. These list of following things are best bang for your buck as they say as these foods will not only save you money but are also macronutrient-friendly at the same time.


Ham is a good source of protein at very minimal caloric price.


I’ve been a fan of this cottage cheese as it tastes really good thus, it is a good source of high quality casein protein.


Fat free/ low fat milk for a dollar which contains 4 servings each, so you’re getting 10 grams of protein per serving for 25 cents each. Milk is a combination of whey/ casein protein by the way at the ratio of 80% casein and 20% whey.


String cheese is an excellent snack on the go as long as you can keep it refrigerated.


A dozen of large eggs for $1.99 is really a good darn price.


Salad bags for 99c each! You cannot beat this price. Leafy greens especially when you’re on poverty macro budget can be really handy as you can eat a large volume yet is very low in calories.


They even have fat free ranch dressing!


Frozen veggies which can be used as a salad alternative especially if you use my quickie chopsuey on Fat loss cooking channel.


If you’re lactose intolerant, they also have soy milk which has 6 servings I believe.


Tuna cans in water

99c store also carries wide variety of fruits that costs 99c each which includes but not limited to cantaloupes, honey dew melons, raspberries, strawberries, blackberries, watermelons and more. And no, I wasn’t paid by 99c store to write this blog for them.

How long does it take to look like one even lift weights

It’s been a long while since the last time I updated this blog but anyway, I’m in the mood to discuss this topic today.

To answer the title of this blog post, it really depends on whole lot of factors but for the majority of people especially the ones with average to subpar genetics, it takes several years of solid consistent solid nutrition plan and a proper workout that is geared towards hypertrophy not to look DYEL. What I’m going to be discussing here are based on what I have observed in years of watching the fitness community.

Speaking of good genetics for bodybuilding, I am defining it in this context as someone who has really good p-ratio. This people typically have really good insulin sensitivity to begin with so they typically have no problem taking the simplistic approach of eating big while lifting big and results just follow. Majority of the calories they’re ingesting seem to go at the right places. These people are very rare though. At the time of this writing, there is no way to measure someone’s genetics nor hard work, but we can measure someone’s potential through the rate of their progression.

Average genetics

Like what I said above, there is no way to measure someone’s genetic capabilities but we can somewhat predict someone’s muscular potential through his/ her rate of progression. I’ve seen guys whom got jacked in two years worth of consistent diet and training. People with average genetics will have to spend several years to actually look like they even lift probably because to these people, they have inferior calorie partitioning therefore, they spend majority of their time restricting their calorie intake so they won’t get too fat while adding some weight.


Personally, it took me 5 years worth of consistent training to actually look like I even lift. This is because even if I am meticulous about my diet and is training hard in the gym, I also spend majority of my time restricting my calorie intake so that I won’t get fat again. Being a down person as opposed to starting from a naturally lean person seem to be a the culprit for most people. I think people having skinny fat problems’ real problem is calorie partitioning in the first place that’s why they might really have to be more detail in their diet and be more patient in terms of waiting for visual results.

This is why people who are afraid to lift weights just because they’re afraid to build bigger muscles should do a reality check especially when we’re being surrounded with people in the fitness community who uses and abuses the use of anabolic drugs which distorts our perception regarding what’s realistically achievable by the average and not.

How to be a successful dieted down individual

What is a dieted down person?

A dieted down person as opposed to a naturally lean person who has a low biological set point or is someone whom we typically labelled as fast metabolism type. A dieted down person on the other hand is someone who has a natural tendency to stay at higher body weight/ higher body fatness. A dieted down person can still become lean but they have to manipulate the things that are within their control. I wasn’t talking about having surgical procedure here but behavior.

I’ve spent my childhood as a kid who is always been skinny fat. You can see many pictures of me where I was skinny but this is simply because I was yo-yo dieting back then. I didn’t have a clue how proper nutrition works, so there were times that I just don’t eat because I am one of those people who get fat easily.

This is a photo of my brother’s body but my body back then has always been like this:



I don’t have any pictures of me sporting my skinny fat body handy that’s why I’m just using my brother’s pic to give you an idea what my body looked like back then. He is my brother anyway, so we share the same genetics.

Now, if you knew me after 2007, you will probably think of me as someone who is naturally thin even though I am not.



Anyway, upon dieting down correctly, I’ve been maintaining this new lean body for the last consecutive 8 yrs. now. Many diets and fitness gurus out there will sell you their fat loss diets but you will rarely see anyone who are giving tips about maintenance which is the most important part of successful fat loss management.

What is the secret then?

Remember when I mentioned the behavior part earlier? Researchers have this theory called the settling point. It’s basically referring to the things that we can control: our behavior towards food, activity levels and environment. Personally, I prefer to cruise around 10-12% body fat year round even though I can be leaner than that simply because this is a good compromise between looking lean without the consequences of being too lean.

Here’s the list of the things that I do to remain lean:

1. I eat by numbers.

2. I regularly exercise three times a week and I practice being a flexible trainee.

3. I maintain high levels of physical activities outside the gym.

4. I cook the bulk of my foods. And I practice recipe modification.

5. I practice flexible dieting.

6. I manage my stress levels

7. As a shift worker, I also manage my behavior as a shift worker

8. I modify my immediate environment which is my home in the context of I don’t surround myself with foods that can easily be overeaten such as chips, cookies, ice cream, etc. I am not saying that these foods are automatically fattening but if you know in yourself that you can easily lose control overeating these foods, you might as well eat these foods on occasional basis.

Now tell me, is it really that hard to maintain a long-term leanness that you can keep for as long as you want?

Everyday treat day diet

Sometime ago back in 2010, long before IIFYM became popular, I’ve had this idea of writing a book about Everyday treat day diet. My original concept was an everyday cheat day diet but I honestly did not have a clue how to introduce it to the public without resistance. I ditched the word cheat simply because it has a negative connotation to it. In the context of dieting world, cheating on a diet (eating foods that you are not supposed to eat on a diet) is supposed to make you feel guilty. This creates an unhealthy relationship to food. The truth of the reality is that anything can really be eaten even if you are on a restricted calorie diet; but, here’s the but good luck meeting your macronutrient allotment eating whatever you want while eating satisfying portions or even hitting micronutrients. There is a whole lot of misconceptions about what IIFYM is really all about. Unfortunately, many silly kids these days who are jumping in the IIFYM bandwagon are using IIFYM as an excuse to build a 100% junk food diet. This is one of the biggest reason why I got out of the closet and started Fat loss cooking channel.

The idea is to get people eat more whole foods based dishes and meals disguising as junk foods or cheat foods. One of the biggest flaw of many weight loss/ fat loss diets out there is that most if not all of these diets are ultra restrictive. These diets make you eat bland tasting foods, so you are less likely to overeat it. What if I tell you that I can do the opposite? I can offer you tasty meals and you can eat more of it! And no, it is not Dunning Kruger effect. I know in myself what I can do and what I’m capable of. I can make this possible through the use of my IIFYM expertise and through my unique kitchen manipulation skills. I don’t normally use the word expert but I am highly confident to use the word in this regard because I’ve already spent quite some time mastering such skills. Skills, unlike talent which is an innate trait can be learned and mastered overtime. Repetition is the mother of skills indeed.

I have posted a status on my Facebook the other day that once I build an empire of recipes on my Fat loss cooking channel, people can then equip these recipes in their arsenal to create the Everyday treat day diet. Look at the meal ideas that I’ve created so far:

Low fat orange chicken


Perfect protein pancakes





And so much more! At least you get idea. Now, if you try to eat all of these foods outside my recipe idea, again, good luck hitting your macronutrient allotment without going overboard your calorie budget! Like what I’ve explained here , eating out is not only expensive for the pocket but also for your calorie budget.

Now, if you like my idea of building an empire of free recipes, all I am asking in return is for you as a reader or a follower of my blog is your support. You can support my brilliant concept by sharing the Fat loss cooking channel. Share it, get it exposed, make it popular. I want this project to hit big! This is an excellent way for people to trim their waistlines without them even knowing that they’re dieting.

Fat loss cooking channel

Eating out is not only expensive for the pocket but also for the calorie budget

-Jean Paul

I am also a dieted down person that’s why I truly understand the hardship many dieters face in everyday life. Now, one of the most frequently asked questions by many dieters is what should they eat on a fat loss diet. The truth of the reality is, anything can be eaten on a diet and still lose weight as long as there is a calorie deficit. Now, the thing is that most people do not have much daily calorie budget to begin with. Even if we can practice portion control by eating one slice of a high calorie pizza for example, who the heck in real world feel satiated with just one slice?

I came up with a practical solution for everyone: through DIY meal improvement! This is what inspired me to start my own Fat loss cooking channel on YouTube. I will build an empire of conventional meals many people like to eat modified for better macronutrient content per calorie spent. For example, the average slice of a medium pizza from your favorite pizza place contains approximately 300+ calories; and that is for one slice! The personal pan pizza from Pizza Hut comprise of 600 calories alone and this is a small pizza we are talking about.

My version of personal size Hawaiian pizza contains just 255 calories!


As far as the macronutrient content, my pizza has 21 grams protein, 7 grams of fat and 28 grams of carbohydrates. This is for the entire pizza! If you could eat pizza everyday and be able to fit it in within your calorie budget, why wouldn’t you?

One of the key ingredient of maintaining long-term leanness is to create a consistent calorie deficit without knowing it. Many people believe that one has to sacrifice to win. This is a big bogus to be honest. If you really want to maintain a realistically sustainable diet, you would want to select a diet that allows you to eat whatever you want without depriving yourself not only physiologically but also psychologically. Many people only see successful dieting as black or white only. The truth is that there is a compromise between eating delicious meals without breaking the calorie bank.

Overtime, I will create more episodes in my Fat loss cooking channel that will feature your favorite meals that you miss when dieting down for fat loss. Keep in mind that an effective fat loss diet is something that you stick to not because you have to but because you want to.

If you are enjoying my recipes, please post your feedbacks, dish/ dessert suggestions for future episodes. And also, make sure to subscribe and share my channel among your friends.

If you would like to see more body recomposition-friendly recipes, make sure to check out my cookbook on

And no, you don’t need to use A Kindle because the ebook is readable through iOS and android devices.