I wish I could have met you myself... Is something I always say to myself whenever I see your picture.
I wish I can be as good & amazing like you... Your smile always lights up a room and I was told we share the same laugh.
I wish I could say I don't feel jealous... Because all I have is stories of you and I don't get to be a part of any.
I wish you were still here... Not only do I get my own story to brag about, you get to settle any dispute in a flash. I could have learned a lot from you.
I wish you didn't go away so suddenly... Everyone still needed you but maybe life has its reasons and it needed you for a greater purpose.
I wish you the best in everything... In my heart, I know you are as lively and adventurous as ever.
I wish you inner peace and joy... I promise I'm doing my best to love and protect this family the very best I could.
I wish you Love... Because I know you are always guiding us wherever you might be and I am forever thankful.
I wish you a Happy Birthday... You are and will always be a star in our lives.
When you're in long distance, you can't really gauge how you are as a dad most especially if you haven't met your kids yet. Everyday you can only hope that you can set a good example for your child and that someday they can proudly say "that's my dad." Everyday you have to believe that although you might not be there physically, your presence is enough regardless if they are aware or not. Integrity is often not seen but it is empowering to your soul. Draw positive energy from great things and great people.
I am fortunate enough to have an amazing partner. She looks out for our son and goes above and beyond. Not a day goes by where I always thank the powers above for her presence in our lives. She is a blessing.
And speaking of,
You have to count your blessings. Reality will often be a dick. Life's like that. But you don't have to be. No matter how much hatred and despair there is, you cannot be resentful. The world has too much of that.
Making love the core of your existence goes a long way. Love your family and friends for the good they bring in your life. Forgive whatever wrong has been done. Pray for the well being of not only yourself but for everyone. In a world where everything is changing and the future is uncertain, be kind. Because that's what you want as a foundation for your kids. And that's what you want your child to be.
Despite sounding dangerously close to that infamous line from Stanley Kubrick's Full Metal Jacket (1987), I like to repeat this line to myself in times of solitude. A silent prayer, if you will.
It's not that I am afraid of falling out of love with you...
Or that I am expecting something bad would happen...
It's a hopeful wish that I would want to do for the rest of our lives together.
Disregarding semantics of sentimental love for the time being, I'm very thankful though we have great chemistry together and I love the commitment we have for each other. We are approaching yet another chapter in our lives and frankly, I'd like to spend the rest of it with the best of it. By best I mean you hehe.
You make everything better. You embody the ideas of love and romance I've always yearned for.
I am yours and you are mine to keep. I have so much faith and trust in you and in us it's doing a balancing act between noble and foolhardy. and (no surprise) it's trudging along nicely. Sure, we've had our fights. We will have some more even and yet,
I wouldn't have it any other way. I believe in the love that we have. We may suffer at times but let me tell you one thing, I am very satisfied with my life. I have something to live for. To look forward to.
I have yet to hold my son in my arms and it makes me both lonely and excited.
As soon as our plans were coming into fruition, I knew we were going to be apart for a while and no matter what I say to myself for reassurance, there is no preparing for the challenges to face as a long distance dad.
There are times where it is frustrating because all you want to do is help and be there for them but sadly that cannot be the case. Sometimes there will be arguments that may cause tension but above else, our son will always be the source of strength and happiness for us. Maintaining this emotional bond and showing them care and affection is very important.
We are, in a way, in a long distance relationship for the long run. And keeping (and maintaining) a long distance relationship is never easy – it requires a huge amount of effort. Understanding the issues and being supportive at a time when they need you (or don't at all) is the foundation of a healthy relationship.
I've been to airports for work and for leisure a number of times now these past couple of years and it just occurred to me that it's the by far a sneakerheads best place to flex their kicks (and the spot to stalk and spy on other sneakerheads and kicks as well).
I know I was off by like...six years on this. (Sue me haha) but thinking about it now it is indeed super ideal as you're always guaranteed clean, shiny areas so you won't get creases or grime on them (for the conscious sneakerhead) and if you're on the Gram, there are plenty of ideal spots you can take that sweet pic in but by far, the greatest thing I've ever done was snoop on other shoewhores and see what they were rocking. As I post this, the most trending and most often shoe I can find were the AJ1 lows of varying colors but occasionally, you'll get to see ones that stand out (J4 breds, Kobe Protros) and ones that rock AJ1 Shattered Backboards (I gave this guy a thumbs up. I think he nodded but I'm sure he got creeped out because he immediately transferred a seat when we met eyes. If by any chance he's reading this, sorry man! I don't hate, I appreciate.)
I don't know about you but I just found my new favorite pastime whenever I'm at airports. Can't wait for the next time I travel with my fiance to do this. Peace.
Here are a few shots of my stalking around hehe
The aforementioned AJ1 Low. Very popular these days.
The Shattered Backboard guy. Dude bolted off after this. Sorry!
Kobe AD Exodus The Military Blue colorway. Looks better in person.
Twelve years ago, I had this crush on a girl.
She was pretty. She was feisty. She was fun to be with.
So naturally, I asked her if she wanted to be something more.
She declined...So I guess that was that.
But as I remember, she didn't really say no to me outright.
She said to me I wasn't the one she was looking for at that time
and unfortunately, there was this fiasco which made us stop talking altogether.
So I guess that was that.
I said to myself maybe I'll get another chance. I'll wait it out.
And so I did wait. Maybe she'll come around.
But then again, life happens. So we moved on.
So I guess that was that.
Over the years, we did reconnect. We talked.
Don't get me wrong, I would also flirt with her.
But it was all in good, clean fun. We were good friends after all.
So I guess that was that.
A lot of things have happened since then and I would rather not mention them.
So much can happen in twelve years. But I always liked that
whenever I had problems, I could always talk to her.
So I guess that was that.
For a really long time, that's all I had.
I had these moments with a girl who saw me as a friend.
But of course, fate has other plans. And I asked her out again.
After twelve years. So I guess that was that.
I assume a lot of people are going to tell me I'm crazy why I
waited so long to ask her out. I would know that because from
then till now...She has been calling me crazy ever since.
So I guess that was that.
But even then, I think I knew, from the bottom of my heart
That I was already waiting for the love of my life.
So I guess that was that.
Seeing today's NBA players sport kicks with outrageous colorways or custom shoes made by the likes of Kickstradamus or other designers is always an amazing spectacle. It shows so much of the players sense of style, character and confidence. We the consumer demographic would also tend to buy these said shoes to show support for our idols and maybe even show off our...swag (or class.)
Funny thing is this never caught on with me. Sure I do look for the latest models or whatever is currenly lit at the moment but for the longest time I could remember, I always prefer black (sneakers). There's something about black shoes that every self-professed baller should have one.
Yes, I like the color black. Yes, I'm also on the lazy side that I prefer my shoes won't get dirty (very) easily. Yes, it matches easily with any uniform or any attire you would sport. These are all factors you can count in. But having black sneakers for me is like a statement. That I rock this kicks with style without needing additional razzle-dazzle. It's dependable. It has form and function. My game and/or attitude will speak for itself. Black kicks forsho. Black kicks for life.
This is something that I don't really share with everyone and I think the only person who I've shared this is to my Pa who has always supported this uhhhh obsession hehe even though he keeps saying but there's so much other colors! (He prefers bright neon colors for sneaks and kicks). Much love. But strangely enough, it's catching on to a few of my friends this year who are also getting kicks. Some have the same reasons as mine and others just decide on black when I share my opinion but one thing is for sure: You can never go wrong with black kicks.
With a heavy heart, I regret to announce that Bohol Arcadium's doors will be closed by the end of June. What this means is that the arcade (Street Fighter, Tekken, etc.) as well as the play area (ps3 and xbox 360s where you could play games like NBA and Call of Duty) will no longer be operational and we will no longer provide services that cater to consoles (Xbox 360/PS3) and handheld gaming devices (Psps/Tablets). I can honestly say this has been not only the toughest thing I have attempted my life, but also the most rewarding.
Ever since we started in late 2012 till the final time I close down the doors, the journey has been amazing.
Everyone seems to agree on one thing: the arcade is dead, and I'm actually okay with that. The statement doesn't really sting (anymore) because it's a fact and we could mention several reasons for this.
The economics aren’t there anymore and that's true.The Arc hasn't been getting much foot traffic as of late.To those who don't know, the Arc is kind of outside the city. Well, it's not that far (around 5 minutes tops) but people can get decisive when they need to do more work to play games so maybe people just found other places to play console games. This is also fine with me. In fact, I have been to as well as serviced a few other shops that have consoles as well and I am glad that they offer console gaming. Maybe because of the recent road construction on the Arc's street that people found it hard to visit. Less customers meaning less reason to keep the shop open for longer hours, especially with the sudden spike of elecrtic bills this summer but honestly, money is such a small issue when you watch people of all ages band together and see them get competitive or just hang out and talk about their favorite games and share their ideas and opinions with each other. Now, people may mention that "...but sir, the road has been fixed now! You can return to regular hours and --..." Let me stop you right there and move on to the next reason.
The community support isn't the same. This may seem unfair to the Arc faithful but it's true. Over the years, I have seen countless faces come and go at the Arc. Some have stuck around and have become a part of Bohol's local fighting game community (will be referred to FGC from here on out). Some have become some of my closest friends. There are a few others who visit because they just love gaming but truthfully, apart from these few people I mentioned, a lot of the regulars are gone now. I knew a lot of these "regulars". Some are not in Bohol anymore, looking for jobs and other competiton elsewhere and I wish them nothing but the best. Others have lost interest in fighting games or gaming in general and that's okay, hobbies come and go. What I'm trying to say is that it's hard to maintain a niche shop when your faithful have lost faith. Again, you might say "Sir, you can always build up a new community and start fresh!"...which brings me to my next reason which for me seems to be the most important.
I am burned out and distracted. The Arc isn't necessarily going through a very tough time and in fact, it's even poised
for a makeover. A great opportunity to start out fresh and get a renovation but honestly, my drive isn't there anymore.
Now, dont get me wrong, I still have the passion. I still love fighting games. However, I have too much on my plate as of
late that I find it hard to devote both my time and focus to the Arc like before especially when I'm the only one running
the whole show now. I will not go into detail about this and I hope everyone can respect my decision.
We're almost done! I'd like to give out rather specific reminders to Bohol's FGC and a few special shoutouts as well.
Bohol FGC!
In the coming months where I won't be busy anymore, I think I'll finally be able to get some play time with the most recent
fighting games like SFV and MKXL so even though the Arc isn't going to be around anymore, hopefully we can still hang out
and get some sessions in. It's only a matter of looking for a place to crash lol.
Special Shoutouts!
To my fam for allowing me to run the Arc for as long as it could. Thank you!
To Seddy Israel and Ricardo, two of my greatest friends and the Arc's first ever sponsors.
To Randz Revil for continuing the Tekken love and supporting us.
To Marcky D. Arcky! for helping me build up the SF scene here and also sponsoring events.
To Paolo, Julius and Arthur, you guys might not have been to the Arc and I'm sorry that it closed down before you could visit but you guys have been giving us help, support and shout outs for as long as I could remember. Thank you!
To Jade, Nino Prince and all the other regulars, thank you!
If you actually took the time to read all of that, thank you as well! You may or may have not been to the Arc but
I'd like to thank you as well :D
In closing, here is my final statement:
The concept of travelling to a destination outside of the home to engage in competitive gaming may seem outdated because
of online play but it's such a worthwhile experience. Bohol Arcadium was built on that idea. On the internet, players can be anonymous. Things could be said that would never be said in person or, at the very least, would be lost in translation and could be simply brushed off. But when you meet people in person you want to present yourself in your best light. It's about humans.
That was the Arc's main purpose and has always been the appeal of an arcade. The connection. That's never going to go away.
It's here that friendships are won, rivalries settled and intense staredowns in front of the glow of the machines.
Can it come back? That depends. Creativity will bring anything back. All in due time, I guess. But for now...
All I can say is thank you so much for the support all throughout the years. I'll see you guys around.
Concern 1: This is too hard.
Uhhh...maybe you skipped two sections too quick, buddy? Head on back to The Grind parts 1 and 2 before you head on back here. Kthnxbye.
Concern 2: This is stupid. I still want to eat but lose weight. What do?!
Well yeah, it is. The key to losing weight is to reduce calorie intake. Find out how you can
do that and do it. As I mentioned in part 1, you can do baby steps like cut out the soft drinks, reduce the rice or replace chicken thighs with chicken breasts. Find what works for you. You don't have to do it right away because you'll risk losing interest and just give up. Do it gradually. Another strategy is you could find a diet you like like Paleo, low-carb, Atkins... I don't know what else is popular these days and just go with that for awhile. I'm not saying any diet is better than any other diet but having a sustained diet is a healthy diet therefore you'll have a sustained and healthy body.
Concern 3: I can't afford healthy food!
Look, Imma be real with you. You don't have to be healthy to lose weight. You just need to be aware of what you put into your body. For example, compare the calories of chocolate milk to skim milk. The difference can be from 100-200 calories per CUP. Compare potato chips to a potato. 1 oz of lays classic potato chips can be 160 calories while 1 oz of baked potato can be about 30 calories. See the difference? Also, it's just healthier to, you know.. be healthy. Word of advice? Use the internet guys. Seriously. Just googling "cheap healthy food" will net you a thousand good lists and guides already.
Potatoes, sweet potatoes, cabbage, iceberg lettuce, rice, beans, pasta, eggs,chicken breast...just to name a few. There are a lot of cheap healthy foods. I promise you can do it if you just invest a little time into it. Also, vegetables! I used to hate them but I they grew on me. :D
Concern 4: I heard that you needed to be eating at least every 2 hours to maintain a good body.
Yeah that's not real. Research has shown you don't need to eat every 2 hours to maintain muscle, you don't need to have a full breakfast to start your day right, you don't need to get protein within 10 minutes of lifting before your muscles fall off and straight muscle catalysis. No. Stahp. Studies that show that you lose more weight eating more often or eating breakfast were observational. It just so happened that the people who ate breakfast or more frequently ate less in general, hence more weight loss. With a controlled diet, you can lose weight no matter when you eat. Find what works best for you and do it. I'd like to back and mention that your muscles won't fall off if you go more than 2 hours without eating. Our bodies don't work that way.
Concern 5:Can I still lose weight when I still drink (beer)?
This was asked by a lot of the people I know and I can understand.
So here's the deal. You can still drink while on a diet but like anything else, it's all about moderation. A lot of people think that if you drink, you can't lose weight and if you don't, you can. It doesn't work like that. Alcohol may be made differently but put remember, it still is basically just calories in, calories out. Try to limit your drinking to one night a week, two at the most. Spirits, dry wines, and low calorie beers with diet mixers are lowest calories (and the saddest hehe.) Try not to eat a huge meal while you drink and don't just snack whatever you want. Still keep in mind what you eat.
Keep in mind there is almost nothing concrete in nutrition. We already understand that in order to lose weight, you have to consume less calories that you burn, and vice versa for bulk. This can be extremely difficult for some people and so easy for others. Genetics, environment and your lifestyle all play a role in this. It's going to be harder for you to lose weight if you've been big all your life. It's going to be harder if both your parents are overweight and you are too. It's going to be easy if you didn't get fat until last year and the list goes on. If you truly want to make yourself better, change not only the physical but also your mental state. Your attitude will also need to be adjusted when going through this process. You need to stand up for what you started and be a good influence on other people, Please don't judge another person who is just trying their best even if they are misguided. Appreciate the effort. Again, almost nothing is set in stone in nutrition. If someone tells you that something has been proven and it's not very simple like if you don't eat you will die then they probably aren't really an expert in the field. What works for one person might not work for another. Low carb might work great for me and it may be jackshit for you. Almost nothing is set in stone. It's all about what finding WHAT WORKS FOR YOU and what is SUSTAINABLE. This is the number one most important thing. Who do you think is in better shape? The person who goes all out for 3 weeks until they mess up once and quit or the person who eats healthy when they can but has a cheat meal here and there and tries their best do go for a walk or jog or go biking or whatever year round.
Concern 6: What about supplements? Will they help?
Honestly, 99% of the supplement industry is bullshit. You need exactly 0% of it in order to make gains and be healthy. However, here are some supplements I do recommend:
Whey or Casein Protein Powder - Convenient way to help reach daily protein requirements. NOT a replacement for whole-food protein sources, try not to exceed 50g protein from shakes in a given day.
Multi-Vitamin - Even whole food today is much less nutritious than it was 50 years ago, so a decent multi will help fill in the gaps that even a healthy diet will have.
Fish Oil Capsule - Unless you eat a lot of fish, then you probably are deficient in Omega-3's.
If you're a normal person just looking to get in shape, then the stuff I talk about in this section will hopefully help you. Here are some starter notes to get you...uhh, started.
*Everyone is different. What works for you might necessarily work for others. When your start to exercise, you'll begin to realize this as you see people do the myriad of physical activities available to them. If you're just starting out, there are three exercises that you can choose to start with (and hopefully keep a part of your regimen for the rest of your life.)
=There are people who run or jog.
=A few people choose to sweat it out with cardio.
=Then there are those who lift.
=Some even do all three or at least two of these activities.
One thing is for sure, if you do any of this two or three times a week for the next couple of months. Trust me, you will see results. As long as you will commit. It's up to you choose which exercise will fit your schedule and what works for your body.
It is a myth that muscle weighs 3 times more than fat and people use it as an excuse as to why they haven't lost weight.
Lose weight: In order to preserve muscle while cutting fat, try to lift as heavy as you can.
You may not be able to add weight every week but at least try to avoid losing strength during this time.
Gain Muscle: The only difference here is that you are eating a lot of calories a day. In this period,
you have to be careful because it is very easy to eat the wrong kind of foods.
Just a few terms that you will keep hearing over and over again. And finally...
Muscle is made from a completely different kind of cell than fat. What happens is that people stop exercising and continue their calorific intake meaning they gain weight in the form of fat.
Now that we got that covered. Let's begin breaking down the three exercises that everyone should be doing in their lives. Starting with:
RUNNING
Barney Stinson guide to running/marathons:
As much as I would like to agree with Barney, there's more to running than that though.
I personally did not take up running until late 2015 and I am not a fan of it. If you do however find it works for you then here are a few Tips for running and I'll fill out some more here as we go along the way. I just run nowadays to increase my lung capacity but hey, if it works for you then keep on running!
CARDIO
First off, cardio (or cardiovascular training) refers to any type of activity that involves testing your cardiorespiratory system. Basically any activity that increases your heart and breathing rate can be considered a form of cardiovascular exercise. Activities such as walking and dancing (e.g. Zumba) can be considered cardiovascular exercises. What I do want to focus on though is that when you do cardio, you must be targeting parts of your body and that you should cover all of it so you'll get the most of the time you spend on it.
Here's a sample regimen for your cardio workouts. You should be able to find one that works for you (there are literally thousands on the internet) but the one most important thing here is that consistency is key. Doesn't matter what you're doi as long as you stick to it. When you say you wan, it should be MWF no excuses. If you don't have time, you make time.
Personally, I used an app called 'Max Capacity Training' for Android phones (I think it's all available for the Iphone). It's claim of doing it for 16 minutes a day, 3 times a week for 12 weeks actually works. It may not essentially give the best shape you've ever been in your life as the app claims but it surely make you make you stronger, leaner and meaner. You'll feel amazing after doing it for two months. I guarantee it.
LIFTING
Let's just get one thing straight right off the bat:
You may see body builders lifting heavy weights and think "I don't want to look like that".
The fact of the matter is that these guys are eating 5000+ calories per day in order to put on this weight. By lifting weights, you become stronger and more toned.
Now that's out of the way. Let's start off into the wonderful world of weightlifting.
These three lifts are by far the best weightlifting exercises that should be included in every person's regimen when starting out with heavy lifting as these exercises are said to be the best for increasing the body's testosterone levels naturally. The benefits of increased testosterone are well documented: increased libido, healthy heart, less fat more muscle, denser and healthier bones and, most importantly, better mood in general. Naturally increased testosterone levels is not just important for males, but for females as well. Do remember that you should ask someone who actually knows what he's doing or has been lifting for quite some time now to both show you the proper form and technique and if possible, to spot you. It's easy to say that you'll just watch a video about it on Youtube or I'll just wing it but trust me, it's better to be safe than sorry with these workouts because one false move and you can end up getting seriously injured or worse, get embarrassed at wherever you're working out (emotional pain too stronk lol)
So how much weight should you be lifting? First off, let's cover a few things first:
Strength training means choosing weights that allow you to train in a rep range of 1-6.
Building muscle mean choosing weights that allow you to train in a rep range of 8-12.
Focusing on muscular endurance means choosing weights that allow you to train for at least 15 reps.
Basically, what we need to be focusing on is building muscle as strength training focuses on well, building strength and is only advisable if you plan to compete in heavy lifting or body building competitions soon. Muscle endurance can come later when you actually have muscles that you can work with. Keep in mind we are just starting out here.
There are just two things that I need to point out when it comes to lifting:
You must use good form.. Each weightlifting exercise has its own "good form." Generally speaking, you have to control the weight, and only designated joints are supposed to be working. If it takes hip or knee action to curl a barbell, you're using joints that should not be involved.
Perform a "true" set of 8-12 reps. Of course, you can just adjust the weight and say you did 12 reps, but that's not a true set. A true set means that you're muscles are already hurting or at the point at where you cannot do another rep on your own with good form. If you can do a 13th rep, the weight you used was too light. Similarly, if you can do only 4-5 reps, the weight is too heavy for maximum muscle-building. The sweet spot lies in choosing a weight in which you can just do 8-12 reps on your own.
Gym rats or serious body builders also train the fast-twitch muscle fibers, usually starting with multijoint movements sorted by body part. Here the recipe calls for higher volume (3-4 working sets of multiple exercises at different angles) and shorter rest periods (60 seconds for smaller muscle groups and up to 90 seconds for larger ones) but you can focus on that later...
Right now, try to build a system where you can incorporate the three weighlifting exercises (Squats, Bench Press, Deadlifts) and mix it up with say, barbell curls for your arms or behind the lifts for your triceps. Make sure you hit that 8-12 reps marker and always use good form
Finally, I'd like to focus on this as well. Growth will also depend on the type of muscle cells the muscle is made up of. One of the reasons squats is responsible for greater muscle growth on the quads, hamstrings and gluteus (maximus, medius and minimus) than other muscle groups is because of the eccentric muscle contraction on the downward movement of squats.
*The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. - Andersen et al., 2005
That's about it for this section. Moving on to part 3.
Yes, I work out....
Yes, I watch what I eat...
It depends on your body...
No, you have to rest...
No, I am not on drugs...
I've been asked so many times what I did to lose weight that I am starting to sound like a broken record. This is not a complaint,though. Ever since I started on my journey, I am more than happy to help anyone who is willing to take that first big step. Before anything else, let's review:
Everyone who knows me personally always remembered me as a hefty kid during high school and college. I have not been called 'skinny' since my second year of high school. After college, my weight fluctuated because of inconsistent eating patterns as well as inconsistent exercising.
This was taken around April 2014. Yes I know it's a shitty picture but it's all I could find right now. I was not watching what I was eating and I had little to no exercise. I was somewhere around 95 kg/ 220 pounds here. After this, I decided it was time to shake things up and lose weight. But where do we start? Easy. With yourself.
MAKING THE DECISION
This is where it all starts. You have to take some time and internalize. Ask yourself what your goals are. Do you want to lose weight? In how many months? What things are you willing to do to? Take all the time you need to think about this because this is a huge life decision.
For me, I decided that not only did I want to lose weight but I also wanted to make a lifestyle change. Not only become fitter but to be fit both in what I eat and with the way I look. Took me about a week to finally convince myself to begin change.
TALK TO THE RIGHT PEOPLE FOR ADVICE
The "best" option of course for this is talking to a physician and a nutritionist before beginning any fitness and diet program especially if you're very out of shape and don't have a clue about what to control in your diet. When you've done that, you might also consider getting a trainer (or a buddy who works out) to show you how to perform the various lifts and cardio exercises that you need to be doing. Having expert and correct coaching can help you avoid unwanted injury. After reading all of this and you come to the conclusion that this sounds expensive I can agree with you. Your best alternative is that you can always ask your fit friends and hang out with them for awhile so you can get the gist of what needs to be done and what you can do.
I went to my then company doctor to have myself checked up and make sure that I was able to perform the exercises I needed without fear of injury. I didn't know any nutritionists in the area so I just took the advice of my fit friend who doubled as my trainer. I observed him work out, asked him on what program I should be following and I had him teach me proper execution and movement with regards to the big barbell lifts like deadlifts and bench presses and the more complex cardio exercises like headstands and crocodile pushups.
LET THE JOURNEY BEGIN!
WHAT YOU EAT
Eating right is a huge factor when you want to get fit. By consuming the right kind of food as well as the proper amount, you're giving your body the right 'fuel' to keep your muscles going.
When I started, I didn't see food as protein, carbohydrates, and fat. I admit I didn't really understand any of it. It's complex and plays multiple roles in the body and you'll have to learn to take them into account if you're really serious and dedicated about losing weight or gaining weight, and by that I mean if just trying to wing it isn't working for you anymore, you'll need to start counting these for at least a brief period. Let's break this down and make it simple as possible:
THE CALCULATION
Calories = Energy units used by the body
Protein: 1 gram = 4 Calories
Carbohydrates: 1gram = 4 Calories
Fat: 1gram = 9 Calories
BMR = Basic Metabolic Rate = calories burned if you sat and did nothing all day.
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 5 days/week) : Calorie-Calculation = BMR x 1.5
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.6
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
This is your caloric goal. Eat 500 calories less if you want to lose weight, and 500 calories more if you want to gain weight.
BASIC ROLES
Proteins are building blocks. Meats are high in protein. Protein is the glamour nutrient. I'm not going to go into a huge amount of detail but here is what I want to share. The amount of protein you should be eating is controversial depending on who you talk to however, most nutritionists or health buffs agree that you should consume more than is traditionally recommended. Here's current recommendations:
If you are trying to lose weight: 2-3g/kg. Increase as you get leaner. This will allow you to retain muscle mass more so than a lower intake.
If you are trying to gain weight: 1-2g/kg depending on what works for you.
You need more protein while dieting to help spare lean muscle mass. It's impossible not to lose some while cutting but people who consume more have been shown to lose less muscle. For protein, I recommend 1 gram of protein per pound of your ideal body weight.
For example, if you weigh 220 and want to weigh 180, eat ~180 Grams of protein each day.
Carbohydrates is for maintaining blood sugar and use for energy-- especially during exercise.
Breads, fruits, starchy veggies, etc are high in carbs. Carbs are an extremely important source of fuel for your body. They are stored as glycogen and broken down into energy. Studies show that it's more beneficial to not go on a low carb diet while trying to cut because it can be detrimental to performance and there's not really a beneficial to you in the long run. I recommend keeping carbs as high as you can while getting adequate fat and protein. 4-7g/kg or as diet permits
Do not cut calories primarily from carbohydrates while dieting. On workout days, 65% of those remaining calories should be from carbs. On days where you don't lift weights, try to limit carb intake to 50-75g or less, and instead have healthy fats make up the bulk of the calories for those days.
Fats are for energy and more. It is both important and unimportant. While they are also used for energy, fats don't have the same muscle-sparing effect that carbs do. However, they're essential for health, so you can't just cut them out because it will be hard on your body. I recommend to eat a percentage of your diet from. 15-20% should be enough. This should be at least 20-30g of fat.
Your diet should consist of mostly whole foods such as lean cuts of meat, whole grains and healthy fats. Avoid trans-fats and highly processed food, if possible. This means fast food, people. I'm not saying stay away from fast food but go at least once a week, maybe from the start.
Confused, yet? I know you are hehe. Honestly, counting calories really takes effort and something to get used to but this is the way to go to be totally fit but if you want to follow something basic at first, here's what I did on my first month before I also began counting calories.
*Whatever you are eating right now, cut it in half. portions wise.
*Control your rice. 1 cup if possible. This will be the most difficult one yet for some of you. Good luck!
*Eat at least 3 full square meals a day. Although it has already been proven that eating at intervals doesn't really affect metabolism, it's more of a psychological thing. By fasting the body tries to conserve energy because it doesn't know when the next meal is going to come. Eating the same amount of calories spread over a longer period of time means the metabolism stays constant.
*Don't starve yourself. If you feel woozy in between your meals, eat crackers (Skyflakes will save you here) and fruits.
*Keep yourself hydrated at all times. Always carry a water bottle around. Always aim for that 8-10 glasses of water a day.
*No more soft drinks. No more junk foods.
This is Part 1 (of 3) of my journey/guide. Next up is the workout itself.
Words that I have lived by that could apply to just about everything.
#NoExcuses - You have to make the decision yourself. Just shut up, focus and do what you think is best. Allow yourself to be criticized as well but don't take everything in. Pick what's useful and leave out the rest.
#StayMotivated - You must commit to what you have started. Yes, it will be hard but yes, it will all be worth it in the long run. Everything will work out.
#KeepPushing - You should always strive to be better. On all aspects of your life. Don't me one dimensional. Have a sport. Take a hobby. Be pro active. There is so much to be done in life. Not only for yourself but for the people around you.
#LiveHappy - Life's too short to have negativity or to be malicious. Be honest, hang out with your squad and smile!
Someone I've been teaching for a while now sent this to me recently. I am posting this here because it serves kind of like a footnote on how far they have reached in their story telling capabilities. Of course, I am proud as well that someone I've been teaching can write such a powerful piece. Cheers.
I thought u would understand. I thought u'd be different..... U build me up to believe.......to be better....U shattered me... So hard.......
I poured my heart into u...yet you drained it away anyway...in my f*ing face. I thought I knew U. It's like I was talking to a different person the whole time. Well, f*** me for trying, right?
Wishing u dead is too easy so instead, I hope u live ur life all alone...because u don't know how to love. All ur friends will move on with their Significant Other's and You'll be attending wedding after wedding, standing there like a fool. U'll be the best uncle any parent can ask for and yet, U will never hear the word 'Dad' uttered to you. U'll be just you. Such an amazing yet flawed human. At least, you can get to keep your mantle....... 'Hopeless Romantic'. I'm sorry I ever bothered you...I hope that mango float you're getting now is amazing...I hope you'll have a great time tomorrow... lastly, I hope you can fix urself because if anyone does end up with you, she is the luckiest woman ever...Sucks balls it's just not me. Bye U.
"What crawled up your butt and you seem super happy as of late? Are you high?"
And my favorite:
"Stop being so upbeat...You're effortlessly destroying the mood. I just got rejected, dammit. No drinks for you..."
These are the things I've heard from my friends from the last few days. I'm not entirely sure why they say this..hmmm..
There are two logical scenarios I can think of that they could have said this:
1.) I have not been active enough to roam and hang out with a majority of my friends (besides inner circle) as of late
and they have not seen me in a while...
OR
2.)There's a brooding, emo doppleganger version of me that's going around town, spreading sadness and despair.
Kidding aside, maybe I am an extra dose of happy as of late. Funny thing is, I can't seem to find a reason why I am happy-er. What I mean is when I think about it, I haven't really changed anything with my mindset or my daily activities. In fact,they've been incredibly mundane and routinary. I'm pretty much still overwhelmingly optimistic, loud, positive and unabashedly honest. I guess as of these times, life seems to be dragging a few people down and that's just sad.I should be really hanging out more to share my good vibes. Just need an invite because I'm iffy that way lolz.
I am a cynical romantic. This is a fact about that me I have come to terms with..
Life has given me just the right amount of highs,lows, breakups and what ifs to mold the person I am today.Of course, I still share, give and feel love for family, friends and pets, but as for romantic love? Meh...
What's more fucked up about my 'condition' is that when I sit down and think about it, like meditate for hours in silence, sitting alone in the forest, beach, etc. (alcohol optional) and shit, I still personally believe in the idea of love and romance, the admittance of admiration and seeing the fruition of infatuation, the reality of sharing candle light dinners and long walks in the park, the kisses, the hugs and the whole package because I see that in well, just about everyone in my news feed. ( Curse you 'Top stories'. You have been my enemy since early 2014 -_-) I still believe in love because it's caught everyone...except me. Apparently, I'm not allowed to have it.
Romance persistently haunts and taunts me every day of my life. It makes me want to try then it bitch slaps me for making even the slightest attempts. It's annoying and downright saddening at the same time. How's that for a combo? Without a doubt, I can say I have the biggest heart when it comes to trying. Manning up to chat that girl across the room? Check. Getting her number and double checking if they're available? Double check. Landing that first date? Nailed that. Securing that second (hell,even more) dates? Dude, I'm on a roll.
Asking if this is likely to go anywhere and if we could just talk about ourselves till dawn? Hold up, bitch. Too real. Reality used different reasons such as having other loved ones in far off places, plans for the future and my personal favorite as of late, 'I can't love you like the way you love me'. Super effective indeed.
Thankfully, I have toughened up my head and heart to a point where it barely bothers me anymore and I can move forward easily enough but sadly when I think about it, this 'events' just makes me even me more cynical as time passes...and that's not good. Funny enough, some of my closest friends (as well as annoying aunts and family friends) have noticed this by now and they have nothing but blazing support...and non stop suggestions of who I should be dating next. I get it, guys. Please stahp.
Maybe I shouldn't be chasing love. I've never been good at it. It's funny when I think about it, really...
Love comes to me when I least expect it.
When I was lost during high school, it showed up.
When I was dealing with death, it showed up again.
When I has handed a huge responsibility in college, it showed up yet again.
At this point, I'd like to quote Adam Driver's character Allan in the 2013 rom-com flick "What if":
"It's complicated. All this love shit's complicated. And that's good. Because if it's too simple you've got no reason to try, and if you've got no reason to try you don't."
One thing I would like to point out, though: I maybe a cynical romantic but I'm also an optimistic person.I am surrounded by good peeps and I am very comfortable with myself right now both physically and mentally.
I always think about the good things that will happen. My fam is the best as always. I love my friends and I enjoy being a positive influence and force in other’s lives. I guess a change of perspective is in order. A reshuffling of priorites, if you will. With that concept, I expect that love will manage to find its way in, one way or another. This love may not be romantic at first or at all but I'd gladly entertain it as it comes...Maybe this is how it should go for me.
Sooner or later, I will find that someone. Just not right now.
What if I told you I'd want to change Random? To Real? To Romantic?
What if I told you I wanted something more? Something more consistent? From this...from us.
I hate beating around the bush but the creative side of me prevents me to go directly to the point so bear with me on this one as I try to make this as precise as I can...with only a sprinkle of glitter.
Last year starting around January 22,2014 (Time stamps, gotta love 'em)
We started having our conversations...
What would have seemed like normal conversations to you but to me...let's just say you talked to me at the right time. Genuine human interaction any depressed soul would want. For that, I am thankful you stuck around to chat.
Over the course of last year, the spontaneous, random moments of talking to you became the highlights of my day whenever I came online. It was always nice talking to someone about their day, their events, their life. I almost forgot to mention how ridiculously long we took to make our 'date' happen. 12 freakin months. That was fun hehe. I was so relieved that we finally got to make it happen. And when I saw you...well, #speechless. I blame your haircut. +100 points from the start.Hanging out with you is, as expected, a delight. You are so much fun. Did I mention you looked great in your haircut?
Easily one of my best memories of last year.
Here's the thing now, though... I never acknowledged this before but right now, I have somehow grown attached...to you. I'm not gonna mention how pretty you are or how great you are talk to because c'mon, we both know you are pretty and you are great to talk to. Those are facts that don't need to be repeated.
This I will say, though:
You're quirky, spontaneous, fickle-minded, unpredictable, immensely talented and such a free spirit. Such traits I can never be...which is maybe I am drawn to you as of late.
Last year, I was just a guy who was glad to have someone to talk to. This year, I want to be more than glad. I want to be happy.
For the longest time, I kept such moments to myself with a girl who I considered a close friend and the stupidest thing I've done so far (as pointed out by my inner circle) is why I kept this to myself too long. Well, fine. New year. New possibilities. Maybe I can be the one who would be spontaneous for a change...
So right now, I now admit (to the people that know me personally) I like you.
Family and friends have told me I was crazy to wait this long and fine, I'm sorry.
I'm sorry as well to you if this is somewhat sudden...or delayed... See? Even, I don't know how to phrase this now so let me put it this way...
Valentines is coming up and it would mean the world to me if you would be my Valentine. Let me know if you're coming home. Let me know if you can't and I'll head over to you. Let me know when and where. I'll wait. Take care always.
-Chady
P.S. By my calculations and I hope I'm correct,.. happy three years at your workplace. :)
Oh hi. So it's almost been a month since my last post.
I'm adjusting pretty well to my new environment thanks largely in part to support from my fam and good friends as well. I can't say that I am doing fine at work for now as I have yet to face real, long-term projects and I still have to learn (or relearn, lol) and be familiar with the stuff that everyone does like checking the files myself so project progression will be smooth. This is something I really hope to learn and acquire sometime soon so that I can feel a little bit more calm at work but other than that, everything has been fine so far.
What I've been doing so far:
-Ultra Street Fighter 4 OHMYGASH Love/Hate
-Watched How To Train Your Dragon 2 (pretty good)
-Discovered Happy/Chill vibes and livin it. (ENM!)
-Hangin out with mah peeps (never a bad thing)
-Workin out and doing cardio (Yeah even I'm surprised)
-Apparently I'm an MMK follower now (lolz)
-Binge watching movies (Roomie has a shit ton new and old)
-Going to the weirdest sites (e.g. http://www.wherethefuckshouldigotoeat.com
So I have been busy as of late and it's pretty easy to say that I have been doing nothing here again lolz. The thing is when you get to do real shit outside in the real world, you tend to get distracted....by real world, I mean playing Dota2, hanging out with friends and playing arcades. Yep, that's quality real world shit.
It's easy to get caught in a vortex with the shit that you do and it keeps you coming back for more because besides the fact that it's fun and enjoyable, it just makes you appreciate the people in your life and life itself.
I am sorry that I haven't been updating as much but hey, with my absence, maybe I'll get to meet some of you in real life and have a real connection. Who knows? I am enjoying life as it is...and I hope you do so as well. You're only given one (minus the ones where you are reincarnated but that's a different ball game altogether) Live it.
