NEW facebook page

Hey guys. Please do me a huge favour and LIKE my facebook page...

http://www.facebook.com/zmarkwong

Many thanks !  

Long time no see!

Hey guys! Sorry for not updating in awhile. A lot of stuff happening at the moment! I promise I will let you guys know what I've been up to in the next update!

GUESS WHAT!?

...I am sponsored!

I just wanted to take this opportunity to let you guys know that I have just received sponsorship from AusBodyBuilding.net! Thank you all for the support! Exciting times a head for sure!

Mark's kitchen: What am I eating?

Hey there, this post is to give you guys a better understanding of what I am currently eating in my cutting phase. I try to vary the foods that I eat to make sure I cover both my macro and micro nutrient requirements. (plus it can get quite monotonous eating the same thing everyday!) 

What can I use to make the food taste better?

Garlic, onions, chilli, salt, pepper and vinegar

I think I undercooked the steak lol

Roasted beetroots. Yum!

Can't go wrong with fish

Tastes as good as it looks  (haha)

I also made a quick decision to drop my carbohydrates again. Why? I tend to have a spill over affect from my cheat meals on the weekend. Oops! This is what I am doing now (see below).

Quick update

Hey hey! It has been 2 weeks since commencing my cutting phase. I am pretty happy with how it's going so far. I have decided to taper off my carbohydrates gradually this time (as opposed to drastically dropping them).

Current macros:

  240/240/60

Total calories:

~2500

I haven't been able to train as hard as I would like for the past 2 months due to a shoulder injury. I am currently trying to fit in at least 3 sessions per week of shoulder rehab work to speed up the recovery process. More information on the cut coming soon.

New online competition

I have signed up in a facebook competition with AusBodybuilding Supplements. Please support me by doing the following.

1. Go here:
http://www.facebook.com/photo.php?fbid=353682554660518&set=pu.274592935902814
2. Click "LIKE"
3. That's it!

Thanks guys!

Physique Of The Week

Hey guys! I have just entered an online competition and it would mean a lot to me if you could help me out.

http://physiqueoftheweek.com/week15/

Simple steps to follow:
1. Go to http://physiqueoftheweek.com/week15/
2. Find my picture (as above)
3. Click "Like"

That's it guys!

 Thank you so much in advance. I have only 1 more month of my bulk until I commence my new cutting phase in preparation for my first bodybuilding contest. I would like to thank you guys for the comments/questions left in my email. KEEP THEM COMING!

Peace out!

Time to get big!

Wows. Long time no blog! I have been taking a rest from strict dieting and training for the past 2 months. That's more than enough rest...

 It's time to HUGE!

I am interested in entering a bodybuilding competition in May 2012. It will be my first comp and I am definitely looking forward to it!

__________________________

Current diet::
http://wongflex.blogspot.com/p/nutrition.html

Current Supplements::
http://wongflex.blogspot.com/p/supplements.html

Current stats::

Weight:                86.1kg
Body fat:              12%
Shoulders:            54.0
Chest:                  45.5
Waist:                  32.5
Upper arm:           16.0
Forearm:              13.5
Thigh:                  24.0
Calf:                    16.5

Bulking phase duration:
- 6 to 8 weeks


Weak point training::
- Chest
- Lat width
- Legs

Current photo::
(Coming soon)

Quick update

Hey people! Just a quick update for today. There have been no changes in my diet or training in the past few weeks. I am seeing excellent results with my new weak point training targets and carbohydrate cycling diet.

"If it aint broke, it doesn't need fixing!" 

Everything is going to plan. I have a couple months before I start to commence my bulking phase, so for the time being, I am just taking it easy.

In other news, I have just purchased a few more things that'll help me be more effective at the gym.

Controlled Labs - Green Magnitude

I have been reading up on creatine and their effect on water retention. I will let you guys know if I notice any difference to my current micronized creatine monohydrate.

Dip belt 

NOW:  L-Carnitine

NEW video: Supplementals

Ayo! New video up on my youtube channel Re: Supplement stack. Please check it out!

Subscribe please! Many thanks in advance.

Carbohydrate Cycling

I have started a new diet utilising the effective method of carbohydrate cycling. For more information: http://wongflex.blogspot.com/p/nutrition.html

Here is the macronutrient break down of my diet.

======================================
Low carbohydrate day

• Carbohydrates: 150g
• Protein: 240g
• Fats: 60g

High carbohydrate day

• Carbohydrates: 320g
• Protein: 200g
• Fats: 40g

======================================

I will be allowing myself one cheat meal a week which will be used on a high carbohydrate day. Keep flexing guys!