Blame your coach if it makes you feel any better.... oh hell..../10aug14

First pic is taken on July 6th this year 2014. I got 3rd place in All Japan Weight Category 46kg show.
Second, on Aug 3rd. I didn't even survive pick up in Greater Tokyo overall show. During this 30 days, I participated in Greater Tokyo weight category 1st place, Tokyo weight category 2nd place, All Japan novice 11th place.

So I fought 5 shows in rows and am I suffering from metabolic damage now??? Hell No!

This metabolic damage thing became popular in Bikini competitors and I saw posts here and there about complaining their coaches.  Yes, they are literally bad mouthing their couches about poor nutrition scheme, too much cardio and too much shows... as if they were puppets to domineering coaches.

Little did they realize that it's them that chose the coaches and how could they have forgotten they could fire them at anytime they want???

If you have been on show prep diet for sometime, doing too much cardio, of course anyone would get tired, metabolic system would slow down and fat loss gets tougher... What's anything new about it?

And it's not just fat loss, muscle control goes out of control. My second pic shows clearly that I have lost all the muscle control in mid section.  Although I still keep cuts and definitions, I figure out this is the reason I didn't even survive the pick up.

Actually my coach severely scolded me for this. Because it's just 10 minute concentration and I couldn't even keep it.  I wasn't paying enough attention. I knew I was too tired but I knew all the facts and didn't make the right decision. So how can I blame my coach? When you're too tired, just cancel the show, take a rest and eat well!

Anyway I have re-learned the old lessons in harder way and I am resting now, while munching all the food I have craved for months... Now I can sleep better, feel good about myself, can take a time to review what really happened during this 30 days....

But blaming my coach is the last thing on my list. He was telling me and I didn't listen. 

So unfortunately I have decided to cancel my next show, Tokyo overall shown on Aug 17th. It's just one week ahead and too short to get back to competition condition.

Am I giving up? 

Not really. Just taking a necessary rest and will compete again on Sep 21st, Easter Japan Weight Category. If I could peak myself up to very best competition condition by Sep 21st, I would move on to All Japan Show on Oct 5th.

At the end of everything, it's you who make the decision. I don't blame anyone about blaming their coach to make themselves feel better. Yeah, that's an easy choice and it's always nice to have someone to blame to...

Be it your own parents, society, teachers, boss, job, whoever and whatever you want it... And enjoy!

Not me. Not me...


I didn't know it would be sooo harder this year..../28mar14

I participated in 7 contests last year and I thought I have gained enough experience, thought it would be easier this year, thought it would be better this year...

Hell NO, things only get more difficult this year.... Been sick and injured many times..

Actually I have made pretty good gains and my physique has got much better.

 On top of all, I can lift much heavier now. 

During off seasons, my lifting weight increased more than 5kg or 30kg. Especially with deadlift, I had trouble lifting 70kg but now 90kg is my warmup weight and I lift 100kg or 110kg or more. My benchpress has got better too. 40kg was max but I can benchpress 60kg.   

But I've realized I've become much more fragile and need more attention for recovery management. Last year, I rarely got sick or almost none. My attendance at work and gym were perfect.

But this year, I've injured my knee and shoulder several times already and it's still March, LOL! 

Now I bench press with an experienced spotter and with thumb less grip, to avoid shoulder injury. It's easier to control shoulder blades with thumb less grip. However, it is very dangerous and I never recommend to bench press alone with thumb less grip. Please get a spotter.

And I have been working to change my squat form. Actually my squat max hasn't really changed, just 60kg but deeper and to the grass...

It's not that my forms are crappy.  As you lift heavier, you will need extra attention for better forms.  

And especially with deadlift, I get sick so easily. I got very bad flue in January and had a high fever 40 centigrade. I took off from work and gym for a week and, needed 2 more weeks for recovery in lifting! 

And again, I became sick after a deadlift day. Fortunately I didn't need to take day offs from work but from gym for 3 days!

When you can workout till your max and full exhaustion, you will become really fragile.  I never experienced this before and I am really overwhelmed!

I thought it would be easier, hell no no no...

So I've decided to eat more and well even now I'm preparing for coming contest in July.  Luckily these extra foods do not give me extra weight but extra strength!

You have to be careful with portion size but you really need to eat well and rest/recover well for contest prep.

I need more quality food, quality supplements and good rest for recovery management...

Another new learning... and these are sooo expensive!

When you can lift well and heavy, you really need to eat well.  I never thought my favorite deadlift would make me vulnerable to flu and sickness.

Contest diet? Hell no! Eat well and exercise better. Never ever eat less!


Getting into best shape of my life..../12jan13

My first show is scheduled on July 6th, Japan weight category.  I will probably compete in 49kg class again this year. It was held in Hokkaido, northern part of Japan. This year, in Okayama, almost mid part of Japan, so I guess there will be more competitors and it will be harder but I'm hoping to do better than last year. I got 4th place last time. Maybe 4th or 3rd, so help me God!

I have bulked up to 58kg this time and started slowly losing weight. Last year I was 55kg before season and dieted down to 47kg which I think I was in the best shape of my life.  I'm not sure 3kg plus is muscle gain or just pure fat but I'm hoping and praying, lifting heavier and cooking my own food..

Anyway, when I hear someone says "I will get into the best shape of my life", I kind of shiver and am lost for words....

Because usually they will fail miserably or stop talking about diet very soon. I'm starting to think some are just in love with making same mistakes over and over again. 

Sorry to be mean but I've seen enough people making same mistakes again and again, and started to think "getting into the best shape of..." is a recipe of failure.


Because it's not about getting into SHAPE but getting into GOOD HABITS. And acquiring good habits really takes time...

And many people jump start harsh diet without changing their bad habits first.

Such as changing huge meals to "small glasses of protein" all of sudden.

This is a typical recipe for failure, isn't it???

Why not just start with a little smaller meals??? If you eat 2 pieces of bread, then just 1 piece? And gradually decrease quantity but never jump to "just a glass of protein".

I prefer 6 small meals a day every 3 hours because it's easier for me to manage meal portion.  Even though I'm not full with one meal, I'll be eating again after 3 hours, not a big deal.

And then, I don't eat huge quantity in one setting. It took me 3 years to acquire this habit.

For me, when I eat one huge meal, I will want to eat another huge one again and my meals will just get bigger and bigger....

My weight loss journey started with taming myself with relatively smaller meals.

You could start with huge meals with plenty of veggies or could start with moderate meal portion management, there are plenty of different ways.

Whatever meal strategy you choose, never jump to extreme low calorie diet or some glasses of protein a day!

Please start acquiring good habits first, preferably easier ones.

Me??? I will start serious fat loss from March but I've started to go to bed earlier and wake up earlier so that I can prepare meals box for the day. I am still buying prepared foods at convenience stores but will stop this in Feb.

Above is a pic I got from Show-san. Bottles of tomato juice and grapefruit juice. Both are helpful for managing water retention. I will start drinking more water and these. Just making small, moderate and easier changes.

Now, those who love to eat huge meals in one setting, please never ever jump to "glass of protein" diet. You will fail for sure.

You could try intermittent fasting but I'm not expert of this.

Don't try to get into the best shape of your life in 3 months. Please don't!

Changing eating habits is a HELL OF WORK!

I'm so sad to see some people go for extreme diet and then BINGE.  Same old sad scene, sigh...


A good teacher... /03jan14

First day of January, on New Year's day, many Japanese visit nearby shrines or  temples to make a wish of success and health for new year. It's not actually a wish but more like making a promise to God that I will do such and such and ask assistance. A time to make a determination to achieve goals!

This year, I visited Yasukuni shrines and had a real good time with friends.

I have determined to...

1. Full attendance at work.
2. Get into better shape than last year for shows and keep it till the end of season
3. This isn't really a promise to God,  but I've asked his assistance to meet more inspiring people I can learn from.

Last year, I did very well in my first show but I couldn't keep it long enough. It was really tough staying lean and cut for more than 6 months. Fortunately my first show this year is starting from July and Mis Nippon in October. I hope I can make it.

Now back to title.  

What makes a good teacher? To me, a good teacher is someone who will let you graduate someday, someone who will make you think on your own, find your own way, be on your own.

So even if he/she fails you to teach something but if you can find your way out on your own, your teacher has done amazing work!

But if you always need his/her assistance and continuously stick to him/her, there's something wrong. Please fix it ASAP!

For example, I've been working out about 3 years. First I followed suggestions but now I make my own split and my own workout routines.

There are many suggestions for workout routines but in the end, you need to have ability to build your own. 

Just like nutrition, as long as you need a coaching for recipes, you won't be successful very much.

So if a fitness coach does not teach you how to build your own workout routines, I highly doubt his/her intention. 

He/she just wants to make money from you FOREVER!

It is sometimes a good idea to look for suggestions and advice from experienced coach but don't forever count on someone else to do brain work for you.

There are plenty of books out there to help you. Grab a book, really whatever,  and get a basic idea on your own.

Here's how I started.

1. Daily cardio, almost everyday. Three day workouts per week.  Push ups, pull ups, crunches. Not much leg workout as I worked out mainly at home.

I got into decent shape with this from 70kg to 50kg.

2. 4 day gym workouts per week. No cardio. Started to prepare for shows.
Chest and biceps, shoulder and triceps, leg, back.

3. Current. 6 day gym workouts per week. No cardio. Some posing lessons.

Not much weight loss but I got really well ripped with 47kg.

My current workout split goes, shoulder day, leg day ( a lot of full squat), arm day (triceps/biceps), deadlift day, back day and chest day. 

I personally think 4 splits, chest and biceps, shoulder and triceps, leg, back with 2 full days per week is the best. You need good rests for full recovery.

Then why am I working out 6 days a week?

I am currently learning from a very inspiring coach and he never misses his work days.

Although I do not seek minute advice from him, I ask his spot for benchpress/squat/deadlift so that I do my max till failure.

And for show prep and posing, you need an expert. You must hire an expert.

Anyway, a good teacher is someone who lets you think on your own, but someone who gives you harshest advice when necessary...

But you're serious about show preparation, please hire a coach for prep readiness and posing.

Especially show readiness is really hard to tell, posting selfie photos on internet doesn't help much. 

Look for a solid advice from pros!