Sugar or Self Discipline

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Sugar is the root of all evil. 

In cooking – there are three flavours that generally that require a balance. 


A combination of this flavour profile will make or break your dish. The choice of taste is subjective and dependent on the person’s preference. For me, I do not have any particular preference except that I don’t like sour. I would prefer if it is sweeter. Hence it requires sugar.

Sugar exists in many ingredients in addition to the tool to create the taste. The most straightforward example is rice, which is the primary vehicle for almost all Malay dishes. Hence a lot of the food where we consume is generally eaten together with some form of sugar. Therefore, when one was to add the total sugar consume for a typical Malay dish, one will realize that there is way too much sugar. I guess I am one of those victims from this. 

Sugar has an addictive nature. The more one gets used to sugar, the more they want it. I think of it as a legal drug. The long term effects include obesity and diabetes. It is not easy to eliminate sugar, but one should try.

I am trying very hard to remove sugar from my diet. I acknowledge that I am a coffee addict. In the past, I will always take my coffee with milk and sugar. In fact, since the existence of expensive coffee joints, I started to shift to drink coffee in the form of cappuccino or latte.

I have managed to get used to drinking black coffee. That helps to reduce my sugar intake. The next phase is to remove simple carbohydrates from my diet. As easy as it sounds, this is more difficult. 

I have tried many times to go into a low carbohydrates diet, but it seems to have failed many times too!  

I still wonder what can motivate me to transition to a healthier lifestyle. There is a saying in Malay:

“Hangat Hangat Tahi Ayam”

The English translation for this is “Hot hot chicken shit”. What it means is that I will go all out for the first part, and then ended up going back to start. It has happened way too many times. I am terrible at self-discipline.

I need to improve my self-discipline. Full stop.


7 Things You Do When You Fell off the Bandwagon

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I read somewhere on the Internet on some of the things that I can do when I fall of the bandwagon. These are the seven things that seems to resonate well with what I can do. It all makes sense, a lot of sense. Read through the seven things below:

First thing: understand that it’s okay if you’re not hundred percent on plan, hundred percent of the time.

Second thing: let go of the guilt. There is nothing to feel guilty about.

Third thing: keep going, do not let it stop you.

Fourth thing: look back and ask yourself what may have caused you to fall off track.

Fifth thing: remind yourself what you are doing what you are doing. And if you do not know what is the why, figure it out.

Sixth thing: take each day as a new beginning and show yourself of love and compassion.

Seventh thing: treat your adult self like you are taking care of your child self.

Most of the seven things up there are common sense. I think I just need to do it. You don’t need to think too hard, and just take action. The problem with me as per the previous post is that I do a lot of talking and writing, but not so much of action.

I made to really push myself to take action versus just saying it. It is not just about the 365 days project, but also in my working life. It is tough, but it is something that I need to do otherwise it may be very detrimental to my life.

I’m always stressed about me not doing what I need to do. Procrastination seems to be one of my biggest hurdle. I like to procrastinate a lot of things. Always leave things to the last minute. I know I am quite organised, but having to do list does not mean jack shit. this is all about the actions versus having a list.

So, I need to take actions. I need to think very serious actions. I will look back again on my list, and make sure that I take all the actions for all the items that are listed down for today.

Actions Speak Louder Than Words

I Will Be the Best Every Day All Day Starting from Today.

Day 19 of 364 Cheat and Rest


Its day 19 and its a rest day

Everybody is entitled to have a rest day. Pushing the body for a long period of time is going to have a detrimental effect. Its not good as the body will need to time to recover.  In fact in some article that I read – for people who are above 40, it is recommended that you workout two days and then take one day break. I think that is pretty good, but my problem is that for non-workout day, I tend to feel extremely sluggish!

Yesterday was cheat meal day and also a rest day. Something that I should not have done because I should have at least balance out the day with a long cardio. Well – I did plan to do so but the problem was the weather was so shit that I could not get myself out to Arboretum to do a long hilly walk! It would have been good honestly. But I guess let bygone be bygone as I can’t turn the clock around. I can only see what I can do differently when such things happen. David Lipman, DC will help you to lose fat on your face/ neck, stomach, thighs, arms or back.

Cheat meal was pretty awesome. Helped myself to some great food. Onion Rava Thosai, Idly, Paneer tikka and dessert ice cream sandwich. I could feel the sugar kind going around my brains.

At night I kind of whacked. Not from the low carb food but more from the amount of food I consumed. I seriously should have controlled the volume of food that I ate. I did not ended up to be extremely full but it is easily double of  my typical volume of food. Sigh. But we can only learn. I need to remember portion control. Portion control is also extremely important. Just to recap on portion control.

Size it Right

I must really have this ingrained in my mind. In most times, I don’t think before I eat. Need to continue to push push push. The weekly result may be quite shit as it has not been a great weekend 🙁 But we shall see tomorrow.

In fact – after thinking about it, I may need to rethink my target weight loss per week. Something healthy and sustainable would be about 1 kg a week. That would be great. Anything more is actually quite dangerous.. Let me rethink about it. To end the journal today, let’s watch a very interest TEDX talk on what happen to fat when we lose it… Mathematics of Weight Loss

Day 18/364 Fell of the bandwagon…


There are days when we fell off the bandwagon. Yesterday is one of it. I don’t think it was really bad. Its just one of those days. The food I ate wasn’t clean and this is not good. Setbacks are given.. Today is also my cheat day (which I have a meal that I can eat). As such from a weight loss perspective – I did gain weight over the last 24 hours, which I think is due to water retention (salt yo). But as expected this is what I will experience as I go thru this journey.

I had:

  • Protein for breakfast
  • Lunch – chicken salad and hot and spicy soup
  • Coconut water for tea!
  • 3 thai fish cakes, bbq squid and chicken chop (argh)

The workout in the morning was good. I did a full body weight workout couple with a hard 30 mins cardio. I don’t feel any DOMS now – which means that I can push my body a bit harder. My body does feel very tired perhaps due to me working out for about 8 days in a row without proper rest. I did get very good sleep throughout the week, which is an important aspect of my routine.

Post Setback

Will I do anything different today, probably not. I probably will just do a swim afterwards, to enjoy the morning sun, followed by clean up of the house! Before heading for my cheat meal. I am thinking of thosai for lunch! Followed by some light dessert. What ever that is. We need to really give in to my tastebud. So that I don’t binge! Binge! Binge! Its all about balance. Cheat meal is a method that I employ to allow balance lifestyle. I may be strict in my daily meals (except yesterday 🙁 ) but it does not mean that I cannot enjoy food. I really enjoy my food (as we can see), but there must be a balance that I need to strike to ensure that I don’t go overboard. With age, metabolism is going to slow down – if its not slow enough. Proper management of balance is extremely important.

Fighting Depression

I know I want to be really aggressive, but sometimes we need to pace ourselves. I am already ahead of my the curve – and for me to be depressed for a day’s mistake is not good. Depression is something that needs to be managed. There will be a lot of setbacks as I get thru this journey, and managing setbacks is part and parcel of the journey. The last thing that I want to end up with is depression. (to start with its not really that bad la).

Focus is extremely important. If there is a straight road to greatness, then everybody will be healthy. The journey is never easy and never will. The key is self discipline and focus. Falling down is how we grow…


Day 17 of 364 – Turning 40 Project


11.8% progress

Thats how much of progress I have made after a duration of 4.6%. Its definitely good progress but expected to happen during the early part of the loss. It is a long way to go and I do not need to get overboard with the quick loss. In fact if any rebound were to happen at this time, it’ll be double as fast. Its going to be so easy to jump back 4.6% – probably faster than the blink of an eye.

I am actually quite worried that I have not been eating enough food. Calorie deficit is good, but over deficit will cause loss of muscle which is unhealthy to me. Some might say that that losses is normal and part of cutting phase. But cutting too much muscle is just useless. This is more of fear that I have than reality. I do not want to repeat the Cohen diet that I did about 10 years ago in which I lost a lot of muscle and looks way too damn skinny after the completion of the diet. I do want to be muscular-ish. Hence the target weight is about 85-90kg in which given that my lean mass is about 75-76kg, the target weight will give me approximately 10-20% body fat. Note that my ideal weight based on my bone composition and height is 76kg.

Yesterday was a typical leg day. I took double protein – as per the last couple of days. Despite pushing slightly heavier weights, I am not feeling much DOMS. The whole notion of pushing double protein really helps in recovery. Either that or the extra sleep is really giving me that extra recovery power. Alternatively it could be because I have not been pushing myself! There are going to be a few travel for me in the coming months, Need to get myself to focus on the money trail. Which is to remain low carbs with one cheat meal a week. I do feel a bit cautious about this week, as I have been pushing extra hard given that on Monday (start of the week), I am 0.5kg above the target schedule, In fact given the circumstances if I didn’t cheat that much last week, I would have been able to reach my target goal by today. Well – there’s 3 full days to go and I need to lose 1 more full kg. Not going to be easy but we just do it. I do have an extra couple of days in this month that I can make up in case I didn’t make the target numbers, but let’s not do that. I rather use that as a buffer for the future effort.

Physical transformation has started. My shorts that I used to sleep are too big! My shirt are feeling loose, pants are folding when I use the belt. Despite all of these, I am only 12% progress, there’s more to come. Not easy, not simple, need to push hard. Would love to have something quick and simple, but having something to quick are not sustainable. In fact, the way that I am eating this week is in no way sustainable. Honestly – reason being is that I am so lazy to make anything for dinner. Waking up about 4am does tax me at night. I will be zonked out by the time it reaches 9pm. In which I should be going to sleep. Because I need that 7 hours of sleep to sleep.

Let’s continue to push on for the weekend. I may one to do a long cardio tomorrow (provided I don’t get my bike). Maybe I do three rounds of arboretum. I need to be careful of low sugar. This will be good fun because it’ll give me sweat out. Alternatively I can go to Firestation to sweat it out. I don’t want to go Firestation for now as I wanted to build some momentum in my running before heading over again. I do have 20 passes left that I need to use by July. Maybe in April I start going once or twice a week. With strength and endurance, I would be able to enjoy it better. I have not gone for about 3 months. Getting back there going to be a journey!