Attack Time (Time to grow)

A week ago, I came across an e-book with the title of "Muscle Explosion" by Nick Nilsson, a trainer and athlete who already experienced in body building for 7 years. The whole book was about ways to grow your strength and muscle volume in a great amount within 28 days. At first, it gave me an impression that this is just like any other fitness books that boast about how much you can gain in a short period of time but some of the given facts was intriguing. It actually made me more interested and I've payed more attention to the details and it sure has its own unique ways compared to others.

According to the book, it is stated that human body have a frame that provides space for muscle to grow, it means the muscle size is really dependent to the frame size.

The author proposed a method of training and also nutrition diet to achieve more massive body within 28 days. The program is separated into 4 session: fat burning, tissue remodeling, one week structural attack, and the last 2 weeks consist of a work out called stretch-pause training,

At last, I've decided to try this program since "I think it poses no harm"

I'm planning to start the program from structural attack this week, 'considering the fact' that I've already have adequate body strength, and a moderate fat level which is around 16% (well, still high for ripped body appearance)

The exercise program that I will do is deadlift starting from 170lbs weight (considering that is my weight), each set I will perform 3 reps with 20-30 seconds break every set and before the last set, I will take 1-2 minutes of rest and do as many reps as I could till the last rep before failure. The workout session will be about 20 minutes nonstop duration, well... looks a bit harsh and challenging.

and this is the result of the structural training:

weight: 72kgs
max rep: 190lbs

#1 day

• 2 minutes attaining in 170 lbs, I drop the weight 10lbs

• 4 minutes in 160 lbs, drop the weight 10 lbs again

• 5 minutes in 150 lbs, drop the weight 20 lbs, now I am feeling my back is burning and feels like going to explode,

• 5 minutes in 130lbs,

• the last 4 minutes in 110lbs
  

#2 day

• 2 minutes in 190 lbs,

• 4 minutes in 180 lbs,
  

• 6 minutes in 160 lbs,

• 6 minutes in 140 lbs,

• 7 minutes in 120 lbs,

#3 day

• 1 minute in 210 lbs,

• 3 minutes in 190 lbs,

• 5 minutes in 170 lbs,

• 5 minutes in 150 lbs,

• 5 minutes in 130 lbs,

• 6 minutes in 120 lbs,

• the last 5 minutes in 110 lbs ( my back really feel like gonna explode....)

#4 day

• 1 minutes in 230 lbs

• 3 minutes in 210 lbs

• 5 minutes in 190 lbs

• 5 minutes in 170 lbs

• 8 minutes in 150 lbs

• 7 minutes in 140 lbs (I drop 10 lbs purposely, because I need to be strict to my self a bit!)

• 7 minutes in 130 lbs, DONE!

#5 day

• 6 minutes in 170 lbs (feel light and also tiring)

• 8 minutes in 160 lbs

• 6 minutes in 150 lbs

• 6 minutes in 140 lbs

• 10 minutes in 130 lbs

• the last 4 minutes in 120 lbs

the result:
weight : 75 kgs (+3 kgs),
maxrep: 230lbs (+40lbs)

I am really amazed that I really gain 3 kgs of lean mass and 40 lbs extra strength in my deadlift, it showed that this exercise really works to increase both your strength and body mass. I really recommend all of you guys to try this method in your workout program.

Btw, I really suggest you to pay a lot attention in proper technique during the workout program, because you will work for so many reps, around 120 reps in each session.


note: for the nutrition during the workout program have to be high carb, high protein, and "moderate" of fat.

Detoxification next step

This time, I have done my detoxification for two days, quite refreshing for my body, becoz i hav extracted most of the toxic out of my body, feels very good, my body get lighten, even a bit weak, maybe because I consume less carbs for a few days, but I find that my digestion get better, and also faster, I find what comes in my stomach get out within a day! wow!
Furthermore, I also find that my skin surface become clearer, less pimples in my face. For information, I have many pimples on my face, maybe that's cause of toxic accumulation... I usually eat malaysian food and also indian food in here, for addition, I slept late every night, for doing my assignment. Well, student life right?^^
And now, I'm re-arranging my sleep schedule, I sleep earlier, and wake up earlier now, it helps a lot in my detoxification progress. Why?
I Find that the main purpose of sleeping is detoxing your body, when we are sleeping, with a complex process of metabolism, stress hormone, toxic, will be transfer to our excretion system, such as sweat glands, anus, and urine.
However, when we resist to sleep on time, each time later our body will produce more stress hormone and body toxic, so it will harm body biologist function. Even we sleep for a long time, it won't totally recover your body condition to the fullest, this condition is like an iron pipe which is contacting to water, so it will oxidate and produce rust or oxide iron, this particle cannot get recycle into iron anymore, the only thing we can do just remove it, that's the similar condition to our body. Unfortunately, we cannot directly remove the whole toxic in one shot, but partially.
So, in this detoxification program, I not only concern about food, but also about my life style, my time management.

Tomorrow plan:
starts workout activity! start next detoxification progress.

Detoxification day begin!!

In this first day I will start my detoxification, this is the menu that will come in to my stomach:
07.00 am -->400ml of lemon water (a whole lemon add into ice water)
09.00 am -->500ml of carrot juice (6 carrots)
10.00 am --> 3 cups of milk (around 300 cc each)
10.30 am --> a table spoon of virgin olive oil
11.00 am --> 300ml of celery juice + yogurt (I need to add honey inside, trust me, you should!)
13.00 pm --> 400ml of strawberry juice (this is my favorite^^)
14.30 pm --> a table spoon of virgin olive oil
16.00 pm --> 500ml of cucumber juice (this taste not bad, I also added several drops of lemon juice)
18.00 pm --> 500ml of mixfruit juice: banana, apple, avocado (this is the best!)
19.00 pm --> yogurt shake, banana, strawberry, apple, nice...
20.30 pm --> yogurt milk + honey...
review:

• lemon juice is rich of vitamin c which is really good for detoxification, beside that, it also rich of vitamin b and e, so beside detoxing your body, you can have better skin^^
• yogurt is rich of probiotic which can improve digestion system and also improve immunity system.
• fruits like strawberry, banana, avocado are rich of vitamin, and also carbs which will support body balance, so I won't get sick because of this method
• honey contain a lot of amino acids, the nutrition in it is almost complete, very suitable for food substitute. Furthermore, it also contain detoxification agent which can help to remove nicotine from our body!
  

ps: you may see from my menu above that I drank a lot! But in the fact, I didn't drink all of them in one shot, but a little by a little, maybe I drink about a quarter of the portion each 15 minutes, because undoubtedly, I will vomit if drink the whole thing in one shot^^

First Step

Now, I have take the first step to my massive body achievement, Detoxification, this is the first thing that I have to take. I realize my whole intestine have already been covered by "trash" which make my body absorption cannot achieve the optimal level. This trash contain of fat, carb, and also protein. All of them stick and mix by the fat component.

This trash in the beginning just resisting nutrition absorption, but in the next state it will induce cancer!
The short explanation: the protein which stick in the intestine vessel will supply radical cells with sufficient calories to grow their self and become a colony which called cancer...


Back to the topic, the way to detoxicate is quite simple, but there are some principles which have to be followed:

1. Liquid
2. No: animal fat, saturated fat
3. No hard food
4. just fiber and a bit sugar
   

in the text above we see no animal and saturated fat, that's mean unsaturated fat like olive oil, sunflower oil is allowed, but unfortunately, we cannot eat hard food, that's mean no frying..
Btw, as you see above, maybe a bit confusing to allowed sugar in the menu, it is allowed for supplying sufficient calories for my body, in note it should be good quality sugar, in this case, I choose honey. Honey has great number of amino acid, vitamins, and fructose, which will supply sufficient nutrition to my body. Furthermore, honey also works as detoxification agent(double benefit!)
And also, I shouldn't forget to consume protein, instead the hard one, so I choose to drink milk!

The good news is, I only do this Liquid Detoxification for 3-4 days, depends to the result of my "output", if the sticky liquid has came out from the body, that's mean I can move to the next step.

Next step(day 4th or 5th): soft chewable fiber in your meal. How about soft fiber? just steam my vegies until it is very soft. I choose steaming because it will prevent the vitamins and minerals in the vegetable goes out to the soup. I will do this for 2-3 days.

The last step, start to eat normally!^^

Body Observation

I have a hobby to observe my entire body on the mirror, to check the changing of my appearance (sound a bit narcism ^^), the first time it looks ok, but as time goes by, I feel not satisfied with this appearance, I realize that I can gain more mass in this body.
And also, I always feel sick when I see my chest, I have illu-woman nipples...
This is the product of old sin, the product of f****ing junkfood. I not only absorb the fat in my body, but also hormones. A doctor said to me this nipples occurred by external hormones accumulation in my body,well and this is the result.

my body picture.

description:

• Alphabet "A" area is the "thing" that I really want to eliminate, and of course add more muscle there
• the numbers is the area that i will improve both of the size and the detail(more define)

Out of this nipples, I think I will looks better with more massive back, legs, and arms, so I am planning to expand these parts. However, this improvement will equally improve my physical performance. (for addition, I am still active in volleyball, and planning to re-take my Taekwon-DO activity, I'm first Dan)

Identification

Before the long day of practice begin, body type identification is an important thing to do in the beginning. Theoretically, there are three types of human body:

• Ectomorph : characteristic, skinny body, high metabolism, and hard to get fat, the best training method for this type is heavy, slow speed, low repetition
  
• Endomorph : characteristic, large body, rather to be called fat, low metabolism rate, the most suitable exercise for this type is lightweight, fast, long time.
  
• Mesomorph : characteristic, is in the middle of Ecto and Endo, the appearance is well-build, either not to fat or to thin(skinny) so this is a medium size.
  

By evaluating these type of body, I was thinking I'm a Mesomorpher, because I have a medium size body, and the advantage for this kind of body, it can expand the size easily.

But, the fact is, I don't get my current body easily, it takes a long time to build to the current state. I realize that is caused of my asian gene, I have 100% asian blood.

So I decide to research the method to build my body naturally.
ps: I hate drugs such as hormones supplement, I found this kind of medicine will decrease your fertility(think of your child please^^)

After several research and observation, I come out with a method. Which will be exposed later^^