ShaiSamsuri.com

Secret Superfood

I have finally figured out the secret, without any doubt this time. Theoretically, its has been proven many times over.

Not all protein sources are made the same it seems. Since eating them routinely, I have grown bigger and stronger, which would be hard for someone my age. Its harder to maintain the muscle you have, much less building new ones, especially for someone in their late 40s.

It is just the way it is, more so if you decided to go the natural route. Besides the obvious muscle growth, my skin is also glowing and it felt smoother, and dare I say younger.

So what is this superfood I am talking about?

Eggs. Whole eggs. Don't be scared of the yolks. Those are the main secret. How many? Start with 6 whole eggs in the morning. Up to 10 total for the whole day.

Never skip the yolks. It's a natural test booster.

Push Day

Incline DB Bench Press 37.5kg × 4 × 8
Incline DB Fly 15kg × 4 × 12

DB Seated Shouldee Press 20kg × 4 ×10
DB Seated Lateral Raise 10kg × 3 × 10
DB Seated Lateral Raise to top 5kg × 3 × 10

Cable Tricep Extension 4 × 12
Cable Overhead Tricep Extension 3 × 12

Merdeka Leg Day

Lama tak update body check di sini. Berat 82kg. Bf 17% kurang lebih.

Post Omicron Body Check

This is me today, 10.3.2022, after 30 minutes of band workout, so I was slightly pumped.

Am officially an alumnus of the infected. I have not been to the gym since the start of February at the peak of omicron in Serang. Unluckily, I got infected mid February, suspected from my son when I was nursing him. So both of us quarantined at home, in a room. How was the experience?

Day 1: shivering fever, weak all over
Day 2: fever, lost appetite, probably slept 12 hours a day
Day 3: no fever, appetite back
Day 4-Day 10: still in quarantine, Netflix binge

Since then, my sleep health was on point. Getting 7-9 hours of sleep a day which usually I only got roughly 5-6 hours. Although I did not go to the gym, I am eating less than usual. I am only down 2kg. Both from fat and muscle.

Since Ramadan is about less than a month away, I am going to stick home workouts whenever I can; band and bike. Hopefully I can start lifting heavy again after raya.

So fitness or gym posts will come few and far between.

Wear masks and take care.

Ride Data for Muscle Endurance & Strength

Need to put a more regimented workout in my cycling. Focus will be endurance and muscle strength. Indirect benefits fat burning and heart health.

1st 10mins: resistance 90%, cadence 50-60
2nd 10mins: resistance 50%, cadence 80-90
3rd 10mins: resistance 70%, cadence 70-80

Having exercise equipment at home is actually harder to form exercise habits. Most home treadmills become clothes hangers or show pieces. Put out a workout plan and stick to it. Harder said than done.

Leg Day Monday

Change it up a bit. Leg day on a Monday?

Why not.

120kg squats for reps. 100kg RDL. 240kg leg press.

Booster...nak ambik ke tak nak?

Tergantung pada keadaan. Orang rumah saya seorang doktor, jadi berhadapan dengan risiko di hospital semasa pandemik pada tahap kritikal tahun 2020/2021. Saya antara orang pertama bukan warganegara yang dapat dos pertama di Indonesia. Seterusnya dos kedua. Sino.

Saya diberi peluang untuk dos ketiga pada bulan Ogos 2021. Sino. Saya hentam jer. Ambil kesempatan orang rumah. Alhamdulillah ok.

Pada masa sama, bulan Ogos 2021, saya mula kembali ke perjalanan fitnes saya. Sebab dah nampak macam bapak-bapak umur 40an. Boroi. Bila lockdown lama sangat.

Sampai lah Januari 2022. Misi fitnes masih berterusan. Syukur, saya antara yang bernasib baik diberikan kesihatan dalam zaman pandemik ini, tanpa apa-apa keluhan dari vaks.

Tapi ada juga rakan-rakan saya yang tidak bernasib baik walaupun hanya lengkap 2 dos, dapat efek samping. Plain unlucky.

Dia macam main tikam. Ada menang. Ada rugi.

Ada yang jadi 'sado' macam saya. Dan ya...semua secara natural. Mi ayam bakso menu utama.

Leg day

Told a friend in the gym today, you should not skip leg days. If you train your legs, as you get stronger and legs get bigger, your upper body will also get big faster. Of course you need to get your nutrition on point.

Just dedicate 1 intense leg day per week, or if you need to catch up from years of not training legs properly, do it 2 times a week. In 3 months, you will see gains to your upper body as well.

Tank Top landed in Malaysia already. To order, please click link below,

https://shopee.com.my/product/599688015/14604662796?smtt=0.599707600-1638454818.9

How much muscle gains is achievable naturally (no steroids, no sarms)?

Left photo
November 2015 (39 years old) 74kg

Right photo
November 2021 (45 years old) 83kg current

Body fat roughly same on both photos.

I made a very conscious decision to remain natty from the beginning. It's a mature thing to do. If I was younger when I started, I would probably be tempted harder.

I started lifting properly in March 2013. From then till November 2015, I probably gained 5kg, newbie gains.

From then on, I would say I gained between 0.5 - 1kg/year. Taking into account my age, I think it is ok, even to maintain my newbie gains is a blessing.

After year 3 of training onwards, if you are natural, muscle gain will be much slower, and sometimes non at all if you are above 40 years old. To even maintain some muscle after you are 40 requires constant and correct training with all the nutrition aspect in check.

It is better to start weight training young, and train consistently until old age. Gain as much muscle as you can, without sacrificing your daily life with your loved ones. It is not necessary to live the 'bodybuilder life' when you decide to do some weight training. I can't stress enough why weight training or resistance training is very important, especially now that people tend to live very sedentary lifestyle.

I can write pages upon pages or talk for hours on this topic alone.

If you need to know more, you can always message me.

By the way, that is the same red tank top in both photos. I had it since 2014.