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davidJkong

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About davidJkong

  • Birthday 10/23/1976

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  1. This is a 2 part response to questions on how to balance this calories and eating well. This is my first part response. I look forward to anyones response to this. “Let food be thy medicine and medicine be thy food” ― Hippocrates Hippocrates had it right when he said this. Every food has it's rhyme and reason and for the past two years I found how by mixing my veg or fruit I can achieve different effects. For example if I consume Fruits and dates before a workout I feel like superman and after the workout for repair I have Kale,Hemp,macca I get my Amino Acids I need to repair muscle, Anti inflammatory to sooth swelling and Hormone control for the increase in cortisol. Food has a purpose and a right time and a right place. I found when I consumed a 100% Whole foods plant based I didn't have to worry about my choleric intake. The reason being was that most of the calories I was consuming was rich in micronutrients and simply did their job nutrient wise and later My body rid of the waste fibre which flushed down the toilet one way or another. Before when I consumed Macrobiotic food Like processed breads products, Tofurkies and stuff like that did I have to watch my Caloric intake. In the morning I'll have a blender green drink often mixed with Vega One or WFHO and minimal fruits. At 10:30 I'll have a Vega chocolate Vega performance protein powder shake. 11:30 I'll have Vega pre workout with 2 bananas and 2 three figs before my workout or run. 12:00 workout 1:00 I'll have a Chocolate Vega protein shake then eat a Good meal full of High quality protein like Quinoa or black beans ( many different variety) with a salad or mixed into one. 2:30 another chocolate Vega shake. Then around 5:30 or 6 a wicked meal mixed full of everything. 7:00 pre workout like before Then at bed I have a Vega shake with my oils and Cal/Mag. This diet is centred around building muscle as I have to get 380 grams of protein for muscle building. There is a rule for proper protein intake for active people 1gram per pound of body weight to maintain and 2-2.5 for muscle building. So when on a whole food plant based diet calories don't mean as much but balanced protein management is a way to go. Food a science but can be attained and become very second nature when applying it. You are fit and active so I would assume .85 grams of protein per pound of body weight a day or 1grm. Valine iso luicine an luicine are the most important Amino acids to have to maintain over all muscle mass. I would also assume Managing the fruit intake or in juice or Smoothy or gluten is a good way of managing if on a vegetarian, general vegan diet or healthy diet including meat products. this is what counts Calories are a smaller part of the equation. I have some awesome mixes for Vega products and I'll share them with you. just let me know what products you have and what flavour. You Rock and I am already so encouraged by your connection to food and health. You inspire me. David
  2. This is a video blog I did when I went for a run the other day. This is why I love Snow runs. I have to heal for my Whistler run.http://youtu.be/9hVkM3akLjw
  3. I had a great week of training in fact I got some awesome climbing time in and a full week of snow running. Unfortunately, I ignored my little Jiminey Cricket telling me to walk to work and forget about getting extra time in. I fought that and instead laced up, strapped up my Yak Trax and insisted to get out the door. I love running in the snow it feels like a fantasy land far away. So out there door I went and got only .5 of a km when my foot hit a pothole then crash and burn. In front of a coffee shop. my body went flying and I felt my ankle pop and my head then arms and knee skid across the ground. Ouch!!! I knew This would be a bad one. When I looked up people were drinking there coffees and staring out in entertainment. I had a hard time picking myself up but I did, and continued to hobble to my parents house. I got a lot of help from my parents and I'm sure lucky to have them. I was ready to start planing my healing strategy. (R.I.C.E) raise, Ice ,compress ,elevate. and begin an anti inflammatory diet consisting of Ginger, Collard greens Turmeric, Macca, Matcha and much more. My ankle and knee are huge the size of a mellon and an orange. I started to become bummed but I remembered I for got one thing, Good Happy Music! Vitamin (M). There is a reason we created music and that we have such a connection to it. So I put on some sweet Ukulele music and almost immediately my emotions picked up. I felt alive! Keeping positive allows the body to relax and let the body begin to heal. That is number one. So remember when feeling down plug in a Happy tune and refresh the person. PS. If your Jiminy Cricket says something it is often right. Go with the flow!
  4. Thursday Jan12, 2012 Today was beautiful yet cold on Vancouver Island. The blades of grass protruded like chards of frosted crystal and the streets were quietly stirring. Feeling refreshed from my day of rest I was ready to get to the gym and continue to meet my personal goals but first, a green smoothy. My body craves this first thing in the morning; a small bouquet of happiness. Todays smoothy consists of: 6 Stalks of Kale 1 banana 1 apple a small nub of Raw Turmeric bulb 3 large scoops of pumpkin protein BCAA ( derived from fermented beets ) creatine Throw it into a blender with half a litre of water and Yumm!!!! I love running so I decided three years ago I would run everywhere including work so I stuff a surf pack full of my books and clothing weighing approximately 40 pounds. It's is a little funny as my stride is shorter, my back is straight and it looks awkward but what a great core workout. I noticed it strengthens my run without the pack. 11:00 rolls by and I enjoy one cup of almonds and a Vega Performance protein. Half an hour later I mix Vega performance excelorator with BCAA and creatine getting ready for my twelve o clock date with the gym. 12:00 and out the door. I sprint as fast as I can to the gym around 1km away then I walk a nice 5 min to reach my preferred heart rate. I am Stoked! To my surprise, its quiet and half empty gym. ARMs Warm ups: 100 chin-ups Dynamic single arm rows until I hit that sweat Now to Business: Preacher curls Beginning at- 45 pounds x 12 40 pounds x 10 35 pounds x 8 30 pounds x 6 25 pounds x 4 By this time my muscles are feeling it and can't possibly preach any more, so I move on hammer curls. 15 pounds x 20 and again until failure WOW!!!! Barbell curls until failure and again reverse grip until failure Dips for my triceps 3 x each until failure and I finish it off with cable curls Set High at 75 pounds until blow out Set low at 75 pounds until blowout Yupp! I feel it but what would a work out be without some cardio. Beautiful cold day outside and perfect for a short 5k run. Ahhhhhhhhhhh! I earned a good Vega shake and three power black bean burritos!!!! Yay!!! Don't get me wrong I have my water and I drink it periodically through out the workout. Later I treat myself to a matcha green tea and continue to meet my Vegan power protein requirements. While I work out I have thoughts that move around in my mind. Today was this quote from the Dalai Lama “Happiness is not something ready made. It comes from your own actions.” Everyday when I tie up my laces or hit that physical challenge at the gym or trail this makes me happy and it feels like the light shines from within. His quote is true pure happiness is in personal creation. Create, build and apply our knowledge then happiness will emerge. PS. You know you had a workout when you feel it a little and I definitely do Keep it green Yo! David :wink http://www.youtube.com/watch?v=LL-9SnVKoAI&feature=related
  5. Yo Herc! Thanks man and thanks for breaking it down in a technical way. I would love to sit and have a green drink with you one day. Thanks for the Props! So cool
  6. Hey Dougie! My friend Tim Van Orden from Running Raw. Tim is training for the Empire State building climb and is posting daily videos how he works through his depression. Really helpful but he gets on our level. Really genuine guy. I'll post a link later with the long boarding vids. To be honest I had a time when I fought depression a really great story. I'll write about it soon or PM you it. It is possible to get over it I know because I've done it and without the drugs the Dr said I should have. I never have looked back. Just remember it's normal to feel down when you get an injury or your expectations are shot down. You are on the right track but you have to tell that voice inside to keep calm because somewhere inside you already have the answers. Keep strong and let's work through it together. D
  7. Monday was my chest Blast, Tuesday was killer legs and Wednesday is respect the now day. You say; "What the heck is that?" Well, I take two days off a week and this happens to be one of the days. I let my body rest but it doesn't mean I stop. Let me tell you why. Back in my Karate days I injured myself months before tournament season but I was commited. At first, my mind wanted to give up while throwing every excuse at me and trying to create doubt. I knew I had a few months to perform and I wanted to give myself the benefit that I could heal and I could have enough time to practice.I physically could not practice but I continued to go to the Dojo and watch every Kata and Kumite (sparring) match. I spent nights going through my head every step and pattern. I then picked apart every fight and placed myself in every position. After months went by, my body did heal and I had two weeks to prepare myself. So every day I went and practised, physically applying my body with months of mental practice. Not once could I accept fear or fill my head with what ifs. All of a sudden I was on a bus to the Provincials and sleeping in an overcrowded stinky room getting no sleep before the big day. You know what? I won gold in Kata and Kumite (Sparring). Since then I knew that even while my body was at rest my mind did not have to be but I had to keep calm and positive. Today, I apply this belief to my rest days. I focus on the next workout adding or subtracting movements while feeding my body with micronutrients from raw green veggies,water and applying the protein ratio so I can heal. I make sure I continue to remain calm and positive. This is important! Remaining calm helps the body receive and distribute the nutrients without any extra stress keeping my cortisol levels low. Cortisol is the devil. {Cortisol (hydrocortisone) is a steroid hormone, more specifically a glucocorticoid, produced by the adrenal gland.It is released in response to mental or physical stress.} After two days of hard core workouts the body can get worn down from this hormone. By researching different tools to keep stress at bay it becomes easier to manage. Some of the tools I use are Yoga breathing (Pranayama) three times a day, green tea Matcha mixed with a tsp of Macca, green drinks and the most important is filling my day off with positive motivating things. To do this, I make sure I take a glance at my vision board, head to the home page of Vegan BodyBuilding & Fitness then coast through stories of awesome athletes or I hit the internet as well as communicate with my friends; being social making sure I get my vitamin P (people). Tim Van Orden taught me that. By keeping calm I'm allowing my body to heal and prepare for the following workouts. Okay, I'll stop rambling but remember to take a moment for Now. Respect the body but stay connected with the spirit and mind. All three go hand in hand and by doing this your rest day will be a successful one. Results will follow. David
  8. Long boarding is a stretched out Skateboard with big fat wheels. Beautiful for carving concrete or a simple coast on the street. Have you seen Paddle boarding by standing on a stretched out surfboard and paddling on calm water? I did land paddling with a rubber paddle that propels yourself forward. Great for the upper body and core. So Awesome! I'll post some to your FB page. Last night was -1 Freezing but the body totally was fired up once I got going.
  9. 5k run dynamic squats, leg press, leg extension, seated calf raise and hip adduction. My food:1 large green drink in the morning, Vega protein shake at 11:00, 11:30 BCAA and Vega Pre-workout Energizer then after my workout Vega performance Protein and a eggplant pot pie. More food to come. Yummmm! Later tonight I'm going long boarding with my bud then chill out and read a book. Can you guess what book? I've almost got RC's book memorized.
  10. Yeehaw!!!! You're doing it. Keep it rocking!
  11. Nice to meet you! Let me know if you have any question because I would love to help. How do you fuel yourself and what does your fitness schedule look like? So excited!!!! David
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