Monday, 3 June 2013

It's that time of the year again!

Long time no see! After being MIA for almost a full year now, I have decided to re-start my blogging! *fist pump* I will also be updating my facebook page @ http://www.facebook.com/zmarkwong in conjunction to this blog. Feel free to like the page if you haven't already.

What have you been doing this past year???

Work. Train. Eat. Rest. You know the drill... Actually, I have recently just completed a 7 month bulking phase. I can say for certain that I am seriously sick of eating now! Within this period, I have gained almost 20kg (if only it were all muscle gains) with my weight fluctuating between 102-103kg.

What is the main goal for this year?

I would like to participate in my first ever bodybuilding/fitness competition towards the end of the year. I believe the next one will be held sometime in October. Come support me :) I'll be using this blog as a platform to share with you my experiences.


Nutrition::
I plan to wean my carbohydrates from 500g down to ~200g over the next 4 month period. The plan is to keep my carbohydrates as high as possible whilst sustaining a gradual reduction in body fat during this cutting phase. In my last cut,  I dropped my carbohydrates down to 120g/day for over a month which in hindsight was way too low to sustain some decent size. Protein and Fats remain at 240g and 60g respectively.

Weak points::
"You're only as strong as your weakest link"
  • Posterior deltoids
  • Lower back
  • Chest
  • Calves
  • Abdominals
  • Biceps
I will be picking 2 weak points to work on at the end of my usual training session. 

Rehabilitation::
For those who have been following me for awhile, you know that I have had some injuries that have set me back a bit. I will be targeting these issues several times a week to prevent any re-exacerbations. Let me know if you guys want to know about my rehabilitative exercises and I will be happy to share them with you.

Currently I am working on these injuries-
  • Right subscapularis tendonitis
  • Left iliopsoas/iliacus weakness/tightness
  • Right knee lateral meniscus tear
==================================
Alright, that is all for now. I will be updating at least a minimum of once a week. Pretty excited to start my cut and to share the journey with you guys! 

Thursday, 7 June 2012

NEW facebook page

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


Many thanks !  

Monday, 30 April 2012

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!


Monday, 20 February 2012

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).



Tuesday, 14 February 2012

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.

Sunday, 29 January 2012

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!

Monday, 2 January 2012

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!

Monday, 12 December 2011

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)



Monday, 7 November 2011

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


Wednesday, 2 November 2011

NEW video: Supplementals

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


Subscribe please! Many thanks in advance.