Posted by Fahad AlYehya | Core Fitness – Kuwait
Consistency in dieting can be a challenge, especially when living in a country that endorses food more than anything else. Most of our days start out with food, some coffee and dessert, a little strolling around and shopping, and some more food. And at night, a small gathering of friends that involves barbecuing and a lot of muffins.
Some clients, relatives and friends call me every weekend, with inquiries such as “I’m at Gaucho. What do you recommend?” or “Pinkberry! Yay or nay?” and “Dude, why isn’t my girlfriend returning my calls?” For starters, you can’t really go wrong with Gaucho if you stick to Filet De Lomo; Pinkberry’s loaded with 20g of sugar per serving; and you should try being less douchey.
I’m not saying you should eat out everyday, but when you’re cornered into a meal, the right recommendations will prove useful. Moreover, dieting puts you in a state of hunger similar to that of a heroin addict; aching and scratching for that next meal. One last advice before I start dissecting each and every restaurant: if it tastes too good, then it’s probably not what you’re looking for.
Oh, Fahad-san! Ret us begin with hearthy restaurants!
What I hate more than carb and fat-infested fast food chains are eateries that preach about health, but are everything but healthy; which is why I’ll be poking at them first:
Subway:
A study was published a while back, comparing both Subway and McDonald’s consumers. The research concluded that McDonald’s consumers were more careful at calculating calories than Subway, since they were well aware of their sins. Moreover, since Subway did a phenomenal job at advertising how healthy they are, their consumers ended up eating 56% more calories than the individuals who went to McDonald’s.
The Good: Turkey breast, roast beef, tons of fibrous veggies, some sauces and dressing (yellow mustard, ketchup, olive oil, vinegar, hot sauce), honey oat or whole wheat bread.
The Bad: Tuna with supposedly light mayo (I asked them what kind of light mayo and they said “not light mayo, we put little mayo”), imitation crab, imitation chicken breast, and essentially everything else not listed above.
The Verdict: Has anyone tasted Subway’s chicken breast? It’s like eating sugary rubber or plastic, mostly because it is. Subway is actually my LAST option if I’m surrounded by nothing but endless fast food restaurants for several miles. Their breads are very low in quality and extremely carby if you opt for the 12 inch.
Recommendations: 6 inch whole wheat or honey oat, 2 piece of cheese, turkey breast and/or roast beef (double meat if you want to “high protein” the meal), veggies of course and 2 lines of ketchup, hot sauce, yellow mustard or a combination of all three. If you’re on a low carbohydrate plan, a salad would do; just make sure you use turkey and/or roast beef and ditch the fatty dressings (Caesar, Ranch, and Thousand Islands) for a few squirts of olive oil, lemon and some salt & pepper.
Health Stop:
This is my first option if I’m sticking to a strict bodybuilding diet, since their food is high in essential muscle building nutrients and very low in taste. You’ll need taste-buds of steel to get through their meals without sauce or dressing.
The Good: HUGE chicken breasts, roasted potatoes, brown rice, broccoli, steak tips and sirloin burgers.
The Bad: The broccoli (al bight good) smells funky, steak tips are cooked with copious amounts of barbecue sauce (VERY sugary in comparison to ketchup), they use white flour wraps and salad dressings are as fatty as can be and not a lot of healthy options for sauces.
The Verdict: A large South Beach Platter, which includes two steroid-induced chicken breasts and a side order of plain broccoli and brown rice or roasted potatoes. If you’re on a low-carb plan, ditch the rice and potatoes or opt for a salad. You may also go with a large Steak Tip Platter; just be an inconsiderate fag and ask them “PLEASE DON’T MARINATE THE MEAT IN BARBECUE SAUCE!”
LoFat:
What I like about this chain is its ability to do everything in-house, including breads, wraps and pizza dough. Moreover, their menu has more options than you can imagine.
The Good: Whole wheat tortilla (pronounced “TOR-TIYA”, not “TOR-TILLA”) wraps are satisfying and surprisingly low in carbs, lettuce wraps are extremely fibrous and also satiating, they use olive oil as a base for their fatty dressings and they go light on the sugary options.
The Bad: Their pizza’s can be DISASTEROUS if you end up eating it alone. Very high in protein (100g!?) and extremely high in fats (130g! Holy SHARKS!) and carbs (100g+, but fibrous). If you’re going to order some, share it with at least another person.
The Verdict: This is what I order most of the time if I can’t stomach Health Stop’s funky smelling broccoli. You can’t go wrong with the carby options since they use whole wheat for everything; just make sure you stay below 50g per meal. If you’re low-carbing it, 1-2 orders of lettuce wraps will do wonders to shut your appetite for 2-3 hours.
Salad Creations:
This is by far the best salad place in Kuwait. If you’re careful, you can reap the benefits by accomplishing both your fitness goals and taste-buds. However, since they specialize in salads, they pretty much rape every other option.
The Good: Everything associated with making a salad! Grilled chicken, turkey slices, shrimp, tuna, copious and numerous amounts and options for veggies, alfalfa sprouts (yes, I’m an alfalfa sprout whore), chick peas and CARB FREE DRESSING!
The Bad: They use white flour wraps and are extremely fatty, they don’t add in a lot of protein unless you annoy them about it, and their new paninis are wonderful but contain more overall calories than a Burger King Whopper!
The Verdict: Eating a salad and feeling satiated can only be achieved here. Stick to Salad Creations only for your low-carb options, advising them to add in more protein and to chop instead of toss.
What about Ord McDonard?
A lot of you would be surprised if you knew how healthy you can go at fast food chains. You can’t be liberal (you probably said “riberer” didn’t you) with your options, but if there isn’t anything worthwhile around you or you simply want to blend in with your fatty buddies at the duwaniya when you’re ordering derivery, then this is what you do:
1) Kentucky Fried Chicken: Order a lunch box with 2-3 chicken breasts, thighs or drums (no fatty wings) and peel off the breaded skin, since it’s too carby and it pretty much sucked all the oil while it received the fry treatment. Order a salad (for your vitamin/mineral quota, sans the dressing) and 1 white bun for your carb source. Limit your ketchup intake to 2 packets (8g of sugar) and absolutely NO coleslaw or dessert. Low-carb the meal by saying bye-bye to the bun. The majority of you probably said “F*ck it” right after I said “peel off the skin.”
2) Hardee’s (with an S at the end, not a Z for the love of God): Grilled chicken sandwich (order an extra patty) with 1 slice of cheese, but no mayo. Ditch the fries for a salad with no dressing. If you’re on a low-carb meal plan, go with 2 Low Carb Grilled chicken sandwiches (a slice of cheese, but no mayo), and a salad to fill you up pretty good.
3) Burger King: Grilled Chicken Whopper (add an extra patty), 1 slice of cheese, no mayo, no fries and a side order of salad.
4) McDonald’s: Premium Grilled Chicken (again, extra patty), 1 slice of cheese, NO SAUCE (only ketchup) and a side order of salad. Yes, no dressing.
5) Domino’s Pizza: Small, thin crust, tomato sauce, veggies, grilled chicken and/or minced beef. Notice that I didn’t include cheese and pepperoni into that equation. You can either tell them to go light on the fatty cheese or ditch it altogether to bring the fat calories way down. Personally, I’d add in some pineapple pieces for that sweet and salty sensation (that’s what she said).
No Bairgair!?
If you’re aching to lose those last kilos of fat, then no burgers for you. However, some individuals have a hard time gaining muscle due to their miraculous metabolisms, so adding in mass-boosting burgers prove beneficial. If you’re in this category, then here’s what you do:
McDonald’s: Yes, this is your only option since I trust their quality protocol in avoiding contaminated meat. Depending on the person’s physical assessment, this meal might range from a double burger (no cheese, since the fatty content is already high due to the burgers), a triple burger or 2 double burgers, with a side order of salad.
What if I Eat Onry Rean Steak and Carifornia Rorr?
We spend a lot of time at the Avenues, Mall 360 or Marina Mall on weekends, and restaurants/cafes are a dime a dozen to say the least. I’ll try my best to cover all bases with this category:
Steak Houses
1) Gaucho Grill: I’m there a minimum of once a week; that’s how diet/bodybuilding friendly this restaurant is. Since Gaucho is well known for its Argentinean red meat, you’ll pretty much have to order this every time you’re there. A marinated Filet is the best cut you can get anywhere, with enough protein to tickle your muscle cells and the exact amount of fat to provide nothing but exhilarating juicy taste. If your diet includes carbs, compliment your steak with a side order of Gaucho’s Sweet Potato and a small salad. Sprinkle your steak with salt & pepper, but no dipping sauce.
2) The Meat Company: Their steaks are just as good (sometimes better if Gaucho’s chef isn’t too faggy that day, which coincidently he is whenever I’m there), but cooked in South African style. A pepper-crusted Filet Mignon with a side order of a salad and the absolutely BEST baked potato in Kuwait.
3) The Butcher Shop: I used to love this place up until they screwed up every order I made for the past 10 times. Personally, I’m very picky with my steaks since I prefer the “medium rare” (bloody) way of cooking. If I’m paying over KD 10 for a steak, then it better arrive perfect. The Butcher Shop makes it pretty clear that in order for them to cook in perfection, they need time. After 30 minutes of wait, my steak arrives extremely well done with a sweet potato the size of a peanut and a yellow hue instead of its usual orange.
Oriental
1) Maki: Pure quality is only served at Maki, but in incredibly small portions. I always order extra when I’m there, but I’d also pay extra for perfection. You never can go wrong with sushi in Japan, but for some reason, Kuwait took the formula and kicked it right in the nuts. As long as you avoid all that crunchy, mayo/spicy sauce shenanigans, then you’re good. These options were introduced to pull in customers that hated classic sushi which involved RAW cuts of fish. Nonetheless, options are still available. If you’re into eating sushi the way it’s supposed to be served, then limit yourself to 12 pieces of maki, 2 orders of sashimi and a seaweed salad with the apple sauce. You may also low-carb the option by going with 2 orders of sashimi, a seafood salad and 1 order of edamame without any salt. Soy sauce is OK as long as you only “tap” the maki instead of “dip”. Avoid the imitation crab since it’s nothing but sugar and white fish. For your cooked options, go with the Teppanyaki (salty) instead of the Teriyaki (sugary).
2) Wasabi: Larger servings than Maki. Both are more or less the same; Maki’s seaweed salad beats Wasabi’s hands down. Wasabi’s salmon is a lot juicer and thicker than Maki’s. Wasabi’s edamame sucks, but their salmon avocado salad (without the dressing) is the best.
3) Sakura: HUMONGOUS servings! You get more bang for your dinar here, and they have much more sashimi options which never run out (are you listening Maki?). If I’m feeling cheap, and the urge to feed my muscles with style increases (which is 3-4 times a week), then I’ll definitely choose this.
4) Edo: A few days back my cousin and a few friends invited me to Edo and surprised me with a dish called “Suriyaki”. My curious self kept on chipping and asking away “What’s Suriyaki?” and everyone was in the know, except for yours truly. When it comes to restaurant food I’m known for being a very picky bitch, so I waited since I wasn’t entirely acquinted with everyone to bitch away even more. We ate away at the high quality sushi and sashimi, served in not-so-surprisingly homosexually small portions, up until the Suriyaki arrived. The waiters came with this mini stove, and placed a big bowl of broth. Then they brought in a pile of lean raw meat (nom nom nom!), delicious veggies and raman noodles. “Oh, for the love of God” was exactly what my heart said right after my cousin dropped in the raman noodles, which instantaneously high-carbed my already low-carb meal. 10 minutes later, we ate away at the most deliciously served dish I have tasted for a long time! Too bad I had to ruin the experience by picking out the noodles.
5) Meli Melo: The biggest menu amongst all Japanese restaurants (I’m assuming in the world). They specialize in new-age sushi, and their only sashimi options are salmon and tuna. I’d go there for a cheat meal or if I’m in the mood for some really good salmon sashimi.
6) Wagamama: Delicious carby fatty mess. Eat here when you feel depressed or borderline suicidal. Whoever said this was Japanese food needs to be executed. Delicious nevertheless.
7) P.F. Changs: Chinese food can be an extremely mixed bag of hmm’s and aaah’s. They do have great options, just as long as you abide by their appropriate portions, which I’ve clearly seen no one do. Their appetizers are mostly fried (including the orgasmic dumplings), but you can get away with 1-2 pieces. If you’re going with a group, then order 1-2 appetizers and share. For your entrees, avoid fried, breaded and sauteed protein options and try to look for steamed, grilled or boiled sources. To fill you up carbodasciously, opt for a cup of steamed rice and a salad.
8) Kei: One of the first Japanese restaurants in Kuwait, serves classical high quality sushi, served in their appropiately originated portions. Kei is as close as you can get to true Japanese food.
Other
1) Nino: I love this place because I can customize whatever I want. Nino’s famous for its Chicken Livers order, lightly sautéed in butter (the bastards won’t use Olive Oil) and served with a side order of Rocca leaves. However, do not dip that sucker into the spicy mayo sauce unless you want to add 300 useless calories to your meal; the liver is fatty as it is. Use lemon, hot sauce and Dijon mustard. Before ordering, you need to be extra careful when looking at the menu, since they go way too liberal on the sauces. Opt for anything that isn’t fried, breaded or smothered in fatty white sauce. For your carb source, shy away from the fried potatoes and the yeasty bread, and go with whole wheat pasta with a side order of tomato sauce.
2) Rice: They might as well call it “GET FAT HERE”.
3) Crimson Gardens: Best Persian restaurant ever. I haven’t tried every option available, but my first order was exhilarating: lentil soup, a green salad and shrimp kabab with saafran oil lightly simmered on top. F*ck Yeah!
4) Asha’s: I’d like to apologize to our Indian readers, but I’m about to drop a nuclear bomb on your crown jewel. It’s high in carbohydrates and fats, and annoyingly low in protein. I tried my best to shy away from anything breaded and fried, and came up with their delicious Chicken Tandoori served with a bowl of the least fatty rice and a salad. I kept on asking for more protein portions, which can be very annoying for both the waiter and I. I’m pretty sure I heard him call me gandu.
Oh, Masta of the Fitness Universe! You have bressed us yet again! What is your concrusion!?
I wasn’t obviously able to cover all the restaurants in Kuwait, but feel free to ask me all the whats and hows of restaurant eating, and I’ll be sure to dissect accordingly. For those of you who are wondering “why the f*ck is this douchebag talking in Japanese?” is because I was eating Sushi and watching Tokyo Drift while writing this.
Posted by Fahad AlYehya | Core Fitness – Kuwait
133 replies on “Herro Prease! May I order derivery?!”
My favorite post yet although nat would disagree with you on the best salad place in kuwait. That would be Le Notre with their healthy salad bar.
cool post
LOOOOOOOL i love this post!! HERROOOO earth is calling.
Edo’s Suriyaki is so good. I wish other Japanese restaurants serve it too!
“Subway’s chicken breast? It’s like eating sugary rubber or plastic, mostly because it is.” I almost eat it everyday at work 🙁 ugh.
oooooh so that was supposed to be japanese!!!! LOOOOOOL!
Love le notre, shame u didn’t mention it fahad!:)
Fahad! Its Sukiyaki…. and it was good indeed 😀 YUMMM! I was thinking about it all day today too! tsk tsk tsk! I am thinking about it now too!
Thaaaaaaaanx Mr.Fahad-san 😛 , really informative thanx alooot 😀
Mark,
I have to try that salad. You and Nat have been annoying me about it for way too long 😛
_______________
razz,
Thanks!
_______________
FJ Bliss,
Glad you liked it 😀 and you have to stop eating that sorry excuse of a chicken.
_______________
Zaina,
Correction: ROOOOOOOOR!
_______________
Nat,
No idea how I missed that one 😛 my sincerest apologies.
LOL Ansam even I still can’t get that name correctlyyy.. Sukiyaki! Kuriyaki, Sukuryaki. haha
Ansam,
Haha! FJ told me it was SURIYAKI! I kept on saying “what’s Suriyaki?!” but no one corrected me 🙁
_______________
Faisal,
You are most wercome young grasshopper!
@mark: this guy is fn epic!
@fahad: by far the best post. Funny + informative, the best way to get to your audience!
If you remember i asked you about my diet 2 posts ago where i consumer indian food. Well this explains why I am not loosing that fat faster.
– Eating alot of carbs will slow my fat-burn correct?
Well-written, humorous, and informative as usual, Fahad, thanks…
I do have a bone to pick with you, though; your writing as a whole seems to have an extremely homophobic undertone as a common theme. In this one, you’ve REALLY opened the floodgates on all of it, ‘homosexually small’, ‘extra-faggy’, etc… There really is no need for it; it doesn’t matter what you believe when it comes to the issue, but please don’t promote hateful practices and negative connotations to things that have nothing whatsoever to do with your article.
Thanks.
Fahad! I said Sukiyaaakii don’t blame it on me, blame it on the excitement ;p
Yousuf M,
Very much appreciated 😀
Fat & weight loss mainly depends on your total calorie intake and expenditure. If you want to go into technicalities (i.e. focus on fat rather than weight) then yes, too much carbs will slow down fat-loss.
_______________
Moe,
Thanks bro. Greatly appreciate your positive comments :).
I am obviously not promoting hatred to any race, gender or sexual preference. I’m assuming all readers are mature enough to perceive my humor as humor and nothing else.
Personally, when I use the terms “gay”, “homo” or “fag”, I usually mean “annoying” and not someone who prefers to stick it to his own gender (no pun intended :P).
Don’t you think that the “Engrish” stuff is racist?
=)
“For those of you who are wondering “why the f*ck is this douchebag talking in Japanese?” is because I was eating Sushi and watching Tokyo Drift while writing this.”
I don’t think it’s because of Tokyo Drift. I think it’s that South Park episode with the the Chinese cashier that works at “City Wok”.
“Herro, Shitty Wok, may I take your orda” 😀
Good post, btw
City Wok!
https://www.youtube.com/watch?v=JFzRReolm00
Fahad…u seriously rock! I have been reading your posts consistently and u never failed to amaze me with your facts. Thanks mate
This is considered a racist post if the reader is ignorant and takes it as such.
Considering the region, it is racist.
And yeah, I know, you didn’t mean it like that yada yada.
Active diets are for weaklings. You’re healthy if you exercise and have a common sense mentality on nutrition, which I get why you need to post this.
for sushi, you should try KEI, its the best and they have good portions, but as you mentioned Sakura is the best japanese rest. in terms of their protions
portions*
Great post… very informative, thank you. Seeing as you’re a spelling/pronunciation freak though, I thought I’d point out that “al bight” (in reference to Health Stop’s broccoli) is actually spelled as “albeit” and pronounced “all-be-it.”
give that man an oscar!!
hmmmm a pulitzer
on a serious note, i am one of those people who gets in great shape quickly (3 months of hard working out) and am very satisfied with my body. but if i go on vacation say for a week end and dont work out, i feel bloated and not so in shape as when am training? thats gonna be a very big problem when i move in the summer and have no access to a gym, what should i do?
Even though i’m aussie with lebanese background, and most of the blogs i follow relate directly to either Lebanon or Techonology (i’m a electronics engineer), I really do enjoy reading this blog (even though its about Kuwait, a country i know nothing off!).
I think its one of the most structured, and informative 🙂
keep up the good work
gr8 post
Fahad, I have a question?
what about the Lebanese grills is it okay? shish tawook? non-white Chicken meat?
No mention of Genki for sushi? Best sushi in Kuwait!!
Excellent post, Fahad!!
y is salmon sashimi considered a cheat meal? is it high in calories ..( i thought its very healthy )
great post, great tips, and funny too. thx a lot!
Hi Fahad,
Another excellent post.
Did the waiter really said g-n– at Asha’s? I think you tortured him a lot !!!
I’m slipping around with my diet but still trying to hold on it.
My car automatically drives through KFC and I did Jalapeno sin more than twice while on diet and realised only after doing it.
Proper sukiyaki is very healthy indeed, meat, prawns and fish are boiled and vegetables such as mushrooms and morning glory added.
I would never put noodles in a proper sukiyaki pot.
If you ever go to Thailand try the MK chain of resturants you will love their sukiyaki.
You can pick up a cooker for about $15.
FJ Bliss,
I’m still blaming you since you were my immediate reference :P.
_______________
k,
Is South Park racist? Family Guy? American Dad?
Ok, those weren’t great references, but not everything anyone says has to be taken so heavily. I try as hard as I can not to offend racial beliefs and cultures.
I’m also well-rounded when it comes to these things, i.e. I make fun of my race before anyone elses [for entertainment purposes of course].
However, my apologies if I have offended you and/or anyone else. 🙂
_______________
SSD,
South Park hasn’t aired that Chinese dude from Shitty Wok in ages! However, what truly sparked the “Engrish” was this:
A friend and I decided to make this prank call to a Chinese restaurant in Florida (yes, we had absolutely nothing else to do).
“Herro prease! May I orda derivery!? – We said.
“No! Derivery man not heya!” – Chinese dude said.
“Prease give me two cheeekan spring rorr and 2 frye rye!” – We replied.
“Prease undastand! Derivery man arrive at 7! – Chinese dude.
And thank you!
_______________
RO,
Wow! Thanks man! Thank you for reading my posts :).
_______________
borzaiga,
Yes, I totally agree with you. Kei has similarly sized portions to Sakura.
_______________
Lexicon,
Dude I wish, but thank you :D.
When people approach me for a healthier lifestyle, I make it crystal clear that they have to dedicate all their efforts in a lifestyle change in order to reap the benefits. Your vacation has to be a part of that lifestyle.
You can keep your gains and shape as long as you do this:
1) Train intensely with absolutely no rest days 2 weeks prior to your vacation.
2) Stick to your diet while on vacation.
3) Minimize carb intake to only breakfast (or cheat at breakfast). Go with the protein/fat/veggie combination for your other meals.
4) Feed yourself every 3 hours.
5) Stay hydrated with water.
If you apply the above rules, you’ll be able to maintain your shape and control your bloat. If you go on more than 1-2 weeks without training, then your muscles will deflate, but not die.
_______________
Abdullah,
Thanks buddy 🙂
Lebanese grill is awesome. Shish Tawook is made up of strictly skinless chicken breasts (or atleast they’re supposed to be).
You may also eat Tikka Meat, which is extracted from the cow’s rump (the leanest part).
Non-white chicken meat, otherwise known as “dark meat” is fine, as long as you peel off any skin and noticable fat. Dark chicken meat is similar in nutrients to lean steak, so yes by all means go ahead and chew.
_______________
Randy,
My apologies buddy, but Genki Sushi doesn’t float my boat :(.
_______________
lendmeurear,
The pleasure was all mine :). I’m more than glad you liked it!
Hey fahad,
informative post.
I’m trying to cut down the amount of food i eat without going overboard with the diet. so i’m controlling my portion sizes and trying as much as possible not to eat carbs for dinner.
i dont like the strict diets cause i can’t keep it up and i love the greasy food (all kinds) too much to stick to a veggie and protein diet.
anyway i was wondering what about burgers places, should we classify all as “avoid” or can you eat there every once in a while.
Hahaha Mark,
The title of this article totally reminded me of south parks shitty wok XD
Great post Fahad, i get stuck in that position to eat out when im with friends and usually have no clue what to eat! I remember back in my fatty days, i KNEW what i WANTED before i even stepped into a restaurant…the other day i ended up at burger king with a friend and i was just shocked at how i had forgotten what their menu even looked like…
p.s. fatty food now just makes me feel sick…i feel like someone smeared oil in my throat.
Fahad, from the post, its so obvious that you have an S&M relationship with food 😛
On a more serious note, while the post was very entertaining, I could have done without the homophobic undertones. I could think of better groups of people to describe as annoying, or better yet, If you meant annoying, just say that.
Hi Fahad,
One of my colleage who noticed my results wants to take your advice, his details & target are as follows:
age 36
Wieght 97 KG
Height 170 Cm
Daily Routine:
6.30am – Wake up
7.00am – 2 sandwich (POTATO + EGGPLANT + MEAT )
2.00pm – 1 sandwich (POTATO + EGGPLANT
6.00pm – big meal (RICE+COOKED VEGETABE+MEAT OR CHICKEN OR FISH + SALAD)
7.00pm – Sleeping till 10.30pm
From 10.30pm to 1.30am – Snack (PIZZA or FOUL AND MISHAKLE OR SOME SHAWARMA OR KABAB SANDWICH)
Target – Wants to Lose 10 KG and reduce stomach and increase upper muscle.
Hope you can help him out.
one more thing to add, he has high blood pressure and takes medication for that and has a very stressful job.
I usually find your posts helpful and entertaining but I’m sorry to say this is kind of racist regardless of the fact that you were joking. And you’re not Seth McFarlane, Trey or Matt. Oh and you prank calling a Chinese restaurant and mocking his accent is supposed to justify this or make it less offensive?
Great post until I saw these:
“Maki: Pure quality is only served at Maki”…
and
“Wagamama: ….. Delicious nevertheless”
sorry, but I think there is a problem if you consider these 2 delicious!
Great article Fahad.
I have noticed that most of the reviews of Indian food are based on what is served in the Indian restaurents. And you will agree, at home no one prepares the dishes they do it at restaurants. So how about honest review of home made Indian food.. Also veg meal and non-veg meal so we can learn more sources of protien for vegies…
Thanks again for great post…
Wagamama IS delicious! So is maki! The only problem with maki is the excess use of mayo.
In regards to the sarcasm and jokes: IT IS hilarious! LOL. Keep on going.
P.s. People if you never pranked or made fun of other accents/languages in your lives? Then you must be Mother Terrisa or something.
“I usually find your posts helpful and entertaining but I’m sorry to say this is kind of racist regardless of the fact that you were joking. And you’re not Seth McFarlane, Trey or Matt. Oh and you prank calling a Chinese restaurant and mocking his accent is supposed to justify this or make it less offensive?”
Whoa whoa whoa! So if Fahad was Seth McFarlane, Trey Parker or Matt Stone it would be OK? I personally don’t think Fahad’s being a racist; he’s using the accent, and the prank scenario behind it, for comedic purposes, something you said would be OK coming from Stewie, Kyle, or Cartman.
Get off the fence; that stuff is either racist or funny. Pick one.
“Dude, why isn’t my girlfriend returning my calls?”
First off, this is not a conversation to have with your trainer, especially if your trainer is Fahad. In no uncertain terms, Fahad will tell you that, although he appreciates you coming to him for advice, your girlfriend left you because your skills on the bench press make you look gayer than cum on a mustache.
safi,
You are absolutely right dude. In my opinion, I think you should post about how diets are for “weaklings”, which is why “you” need to post this.
_______________
Z,
Thanks Z! Yes I am a spelling/pronunciation freak, and “one” spelling mistake proves that I am only human ;).
Seriously though, thank you for informing me; I do appreciate constructive criticism :).
_______________
Simon,
Wow man, really, thank you so much for your support and kind words :).
_______________
jiblawi,
I’m assuming you were referring to my “Meli Melo” brief review. If you read it carefully, what I said was “cheat meal OR some really good salmon sashimi”, since Meli Melo specializes in over-the-top sushi mixtures and ingredients.
You’re right, salmon sashimi is a great healthy option, only high in calories when you eat 20+ pieces.
____________
Anonymous,
Hey! Thanks buddy 🙂
Yes, I did torture him way too much! I’m a waiter’s worst nightmare :D.
If you slip, do it in an every-other-day fashion. Give your body a day or two to recover from the damage and evil that is KFC.
____________
Zohak,
I totally agree with you. I felt like holding that big bowl of broth and just drink it!
I’ll definitely persuade the group around me to ditch the noodles next time.
Hi fahad what about Nandos
Is chickennuggets a healthy
food?
“why the f*ck is this douchebag talking in Japanese?” is because I was eating Sushi and watching Tokyo Drift while writing this.
You do know that you’re not talking in Japanese right?
What about good ol’ starbucks?
@safi:
it is racist, even w/ “this region”… South Park’s “political un-correctness” is filled with racism…the yankee coolness/hero juvenile attitude of drawing laughs through making fun of ppls backgrounds, accents, believes is bigotry in pureness…
anyways, this is Kuwait afterall…making fun of other ppl’s accents is a national sport here…Dawood Hussien and other stooges have shows that air in Ramathan doing just that!
the post’s author may not intentially mean that when he mocked the japanese accent when speaking english….but the result is effectively what racisim is all about..
.. great post though!! I didn’t know all those fast food venues had healthy alternatives!!
Way to go Fahad, keep it up!!
(ok?)
@Bodie/Ahmed O
Was I talking to you? Go back to copywriting lol
Hey Fahad,
Nice post. i always thought salad creation is one of the best if not the best restaurant when it comes to healthy food. Glad that you agree!
Question,
what do you think of Diet Center?
All of their food taste like…nothing, no taste lol. But i think it means that its weak in nutritions and it is clearly low in calories overall. I find it interesting because they have a good selection of food. So what do you think?
prz no egrish!
KaLeeDo
Way to call me out by my government, yo :p And no. Khaled you weren’t, but I, like you, am bored at work.
Fahad,
your name sounds a lot in our family meetings as we are preparing for wedding reception in the end of may and u have a lot of faithfull followers 🙂
Back to business, after 3 weeks on the plan u gave me I m back to my 71kg but keeping the structure of daily intake, cos i found all your advices working better than my old routine.
Again thank you for everything.Let Allah grant u succes.
Anony,
Hey there and thank you!
You don’t have to stick to a strict diet. You may eat whatever you want, just be sure to control your portions. Follow these rules and I’m sure you’ll do just fine:
1) Eat breakfast early
2) Eat or snack every 3 hours
3) Eat your burgers without a side dish (french fries).
4) If you feel the urge to sweeten your tooth, then treat that piece of cake as a meal and not dessert.
5) Stay active! Jog, play sports, or just do anything to get your blood flowing.
6) Stay hydrated! Drink a minimum of 2 liters; 3 if your activity level increases.
Hope these help 🙂 if you want me to help you out with your current eating regimen, feel free to post it so that I can arrange your eating habits accordingly.
___________
SB,
Thanks bro 😉 and I’m more than happy you decided to kick that bad habit into oblivion.
I’m here if you ever need any help :D.
___________
kha,
LOL you should see my cheat meals :P.
Again, not homophobic. I’m sure you’ve heard 1 or 2 expressions that went like “Dude, stop being so gay”; not in reference to homosexuality.
My apologies if you were offended. 🙂
Grreeaaaaaattttt Post! i will definately go back and use this info for future reference.. Now i’m even more impressed! hehe Mashalaa Mashalaa Mashalaaa ;-);-)
P.S it’s definately SUKIYAKI :p
Anonymous,
Hello again!
Super! I’m more than glad to help him 😀
FYI: I don’t know how he looks physically, but he should aim for 30kg in the long run. However, I do admire his perception of reality by focusing on the first 10kg.
Daily Routine:
6.30am – Upon Waking: 500ml of Water
7.00am – 1 Sandwich composed of:
1 slice of Brown Lebanese Bread, 2-3 scrambled or boiled eggs, non-fat cheese & veggies.
I’m assuming he gets his sandwiches from a small restaurant.
11.00am – 1 Red Apple w/ Green Tea
2.00pm – 1 sandwich (Meat or Chicken w/ veggies)
6.00pm – NO RICE, BREAD, OR POTATOES (NO CARBS)
Strictly protein and veggies!
7.00pm – Sleeping till 10.30pm
10.30 – Light Dinner
Repeat Lunch
Same rules I applied to you apply to him, so guide him in what you have learned from me :). Kindly present the diet to him and inquire if he needs changes.
___________
KaLeeDo,
With all due respect to you and others, this is how I write. You can call it whatever you want, and that’s strictly your opinion which I will and always respect.
As such, I am also allowed to write freely (up until Mark disapproves, since this is his blog).
I expect people to be mature about the entire subject and not approach it with hostility.
If you and others cannot stomach the words that are coming out of my mouth, then feel free to read elsewhere. I do apologize to those who I have offended, but I will not change my style of writing.
___________
B_G_T_R,
Thanks ;).
Come on man! Maki’s great! Wagamama’s awesome!
___________
RT,
Thanks RT!
I honestly haven’t tried home-made Indian food. In my post above, I’ve criticized the restaurant and not your culture’s delicacies, which I LOVE.
Don’t forget that I’m talking about food in a “health & fitness” perspective. If anything, Kuwaiti food is far worse than your culture’s.
___________
Latifa,
Thanks for your support 😀
mansoon,
OOOOH! How did I miss Nando’s?! I eat there half of the time! Yes, by all means go ahead, but peel off the skin and go with any sauce you’d like.
Chicken Nuggets are automatically bad since they’re breaded and fried.
___________
Aisha,
Could you be A LOT more specific Aisha? What product from Starbucks are you referring too?
What do you usually order?
___________
ahmad,
Hey ahmad!
Yup, I love that place too 🙂
Diet Center, Diet Care, Health Company and the rest depend on low calorie intake with their meals. They’re all great diet boosters, but not very effective for athletes.
I’d recommend them for people who need immediate weight-loss in order to continue living.
___________
Um Abdulrahman,
Great to hear from you again!
Ooh! I’m starting to become a household name 😉
Could you update me on how you physically feel? Do you feel bloated/watery? Tighter? Try to go in as much detail as you can.
I’m glad you’re enjoying your new lifestyle, all the best ensha’Allah 😀
___________
Ms MiMi,
Hahaha! I told you I was awesome! :p
p.s. I definitely heard “SURIYAKI” :p
Like the other venues you just dissected, What healthy choices do you suggest from Starbucks?
They provide muffins, cookies, donuts, sandwiches, wraps, salads, cakes, chocolate bars, baked bread chips and a wide range of skinny to ultra super duper fattening drinks.
What would Fahad order? 😛
I feel much better and definitely have more energy than before. I had some flu last week and took less time to heal than usual. Well for me I wouldnt call your program “Diet” or “rejeem” as they call it here, but healthy lifestyle.The best part of it was that i could continue with my food as usual and all the trick was in timing!No strictly forbiden foods and i could enjoy cheating meal 1 per week (well,..i m pizza hut addict, i had almost everything on menu).
This must be the best post ever. I usually get bored by diet or fitness posts (but I still do try to read) its just that I don’t eat most of the stuff.
Since I mostly do eat out, this post helped out tremendously. I saw what you’ve been doing with Mark and Nat and the results looks great… I just might be next on your list, once I get the courage to commit.
yyes, Um Abdulrahman is right, this is not “Diet” or “Rejeem”, this is pure healthier life style.
While I was following the health plan strictly, my blood sugar after 2 hours of dinner was 5.3-5.5 but when I did the KFC sin , it shooted upto 11.1
Healthy lifestyle is life saver.
Fahad, Keep the good work going.
great job and highly entertaining, my only advice from experience is for ppl on diets is bewary of that cheat meal, cuz its the meal that can destabilize ur whole diet plan into one big mess.. speaking of messes, how does this caloris system work like i ate some a brownie the size my steaks are supposed to be today (i failed i know) how do u calculate the whole mess??
“What would Fahad order? :P”
Thanks a lot Aisha! Now Fahad has a new rallying cry. The next post is gonna read a lot like this….
“You’re at (name of restaurant). You’re miffed at as to what to order. You look at the menu, you see nothing that strikes your fancy.
THERE’S A SOLUTION FOR THAT!!!
Just think… “What Would Fahad Order”.”
I want 50 percent ownership of this idea Fahad.
Bodie!! What the hell?!
I single-handedly thought of this!!
“What would Fahad order?” was preliminarily proposed in my blog comment dated April 20th 2010 at 4.23 pm.
Therefore, I should get 100% ownership of this idea and 50-75% of any proceeds resulting from this idea.
You posed it as a question Aisha. I saw the marketing potential and ran with it. Snooze you lose I’m afraid.
Aisha,
Fahad would walk out and go to the nearest McDonald’s. Seriously, that place has more hidden calories than Kuwaiti food. Starbucks tries to be healthy, but fails incredibly.
Loved the “what would Fahad order” part 😛
___________
Um Abdulrahman,
Excellent! I’m super excited that you’re enjoying the experience AND changing your perception towards a healthier lifestyle :). Healing from a flu faster than usual is a positive sign!
CHEAT! By all means have at it! Enjoy that one meal you have per week :).
___________
Design Voyeur,
Highly appreciated 🙂
I’ll be more than glad to help you out in whatever fitness goal you decided to pursue. And feel free to ask away if I missed on a few restaurants.
___________
Thek5,
Thanks ya wa7sh 😉
Dude, cheating won’t ruin your dieting plans as long as you abide by my rules, which I’ve clearly laid out for you. Those rules did not include that brownie 😛
No need to calculate anything! You slipped and it’s all good; go on with your diet like nothing happened and your body will clean itself up in 1-2 days. You’re 3-4 weeks into your diet & training, so your metabolism’s running optimally.
That brownie’s going DOWN son!
Another amazing post!!! thanks alot Fahad!
some people here are too sensitive with all the racial/homophobe accusations… RELAX!! its 4/20 afterall 😉
thanks fahad, very informative! one last question tho, is there an issue with drinkin too much water? does it get you bloated? or is it perfectly normal to drink whatever quantity u want? and when you say that id i dont train in 2 weeks my muscle will deflate, does doin pull ups, push ups, crunches and all those exercises count? or does it have to be with weights?
Fahad,
This was fantastic, thank you!
Also, I beg your pardon if you’ve mentioned this before, but how about some comments on a generalized sandwitch stand? Halloumi vs. falafel vs. shawarma… are those juices really as good for me as I think they are, etc.?
Also also, have you an email that you share?
Thanks much,
-r-
Hi Fahad,
As others have said, very entertaining post, but PLEASE try to watch the homophobic language next time. It really detracted from what you were trying to communicate.
justanotherone,
Thanks a lot bro 😉
Well, everyone’s entitled to an opinion and I appreciate your positive reaction and attitude, which is what I was looking for :).
___________
Lexicon,
You’re welcome! And thank you for reading it :).
It’s perfectly normal to drink whatever quantity you want, just make sure the majority of that quantity isn’t consumed within a few minutes or an hour.
My last lower body workout was extremely intense, and I was sweating like crazy, which then forced me to drink a lot of water due to my dehydration. I drank 4 LITERS in a span of 1 hour! After my intense leg workout, I couldn’t handle the amount of water consumed, so I ran to the restroom and just thew up clear water.
Push ups, pull ups, crunches, etc will all help you maintain your current muscle mass, but not for long. Assuming that your pectorals (chest) were built by benching 50kg, you need to be pounding that weight in order to keep your pectoral’s size. Push-ups will help you stay in shape, but not maintain size.
Plus, you don’t need to worry about a deflated muscle; it’ll grow back within 7-14 weeks of intense gym work.
___________
ridwan,
Appreciate the kind words 🙂
Everything in moderation is good (1 sandwich + water instead of 2 sandwiches + juice).
Personally, I wouldn’t touch those sandwiches because 1) they use white flour bread and 2) the additions tend to be fried and extremely fatty. However, if you’re limited to those sandwiches then try to nutritiously benefit from the additions by getting more creative.
For Example:
1 sandwich with 2 pieces of Halloumi, 2 Eggs & Veggies. This sandwich packs a good ratio of proteins/fats/carbs. 1 sandwich is a complete meal; 2 sandwiches is pigging out. Hunger after a meal is GOOD!
If you click on my blogger name above (Fahad, in pink) it’ll redirect you to my blogger profile. From there, you’ll know what to do.
OR
I’ll simply just give it to you 😛 [email protected]
ecs32,
Hey there!
I’m glad you enjoyed the post!
I only used two words, which were obviously not related to homosexuals. I don’t think two words will throw off the entire subject.
However, I respect your opinion and will take it into consideration 🙂
Fahad i (L) u lol
s.,
And I love you too.
ohookaaay..
On the same note, What do you think of coffee? Is it true that due to its dehydrating element, it causes cellulite? Especially in women?
Another thing, do you believe in blood type lifestyles (i.e. Blood type 0 should go on a rigorous workout and high-protein-diet lifestyle)?
Fahad,
First of all. I’m gonna come out strongly in support of your stance with regards to the writing style/racism issue.
Its humor. Its not meant to be taken seriously. Simple as that.
Secondly,
I wanted to get your opinion on something. I have this really strange upperbody to lower body strength ratio. Without even having worked them out a lot, I have really strong legs. I can easily do 185 or even 195 leg press 12 reps or more without a problem, for instance. By comparison, my upper body is weak and wimpy. I have trouble doing 8 reps of seated chest press at 61 kg. Furthermore, even my muscle endurance, although, I’m not sure if it’s the right term, is also lot lower for my upper body. Like I said, I could do lots of reps at high resitance for legs without tiring, but, upper body arms, I have trouble doing 3 sets of 8 – 12 reps; the upper body muscles fatigue a lot faster. I THINK my upper body probably takes longer to recover as well. I say that because I once worked out both on the same day and then tried to work em out both at the same time without adequate recovery period. Legs coped fine but arms were struggling to do the same weights are the previous workout. Heck my arms probably even have bad co-ordination =P
[I THINK my triceps maybe one exception from the above]
The only reason I can think of is that as a kid I use to run around a lot and used to play football.
What is your opinion about this and how can I improve it?
Secondly, what is the ideal amount of reps for muscle growth? I have been told 8 to 12 reps.
What do you think of the idea of doing 6 reps? Because if I try to keep within the 8 to 12 band, I have real trouble progressing up to higher weights/resitance with my arms because I struggle with doing that many repititions at higher weights for 3 continous sets.
Thanks in advance!
Aisha,
I love coffee and I will never ever cut it out. Coffee does cause dehydration, which can be countered by drinking a sufficient amount of water.
Dehyrdration is one of the many elements that cause cellulite, by making the area appear much worse. I can walk through a mall and literally point out each person who is suffering from the side effects of dehydration.
“But I do drink water when I’m thirsty!” When you’re thirsty it means you’re TOO LATE! The damage has already been done.
Cellulite in Kuwait is an EPIDEMIC. It’s so bad and no one knows what to do about it. The solution to this is easier said than done, but if you want to get rid of it then this is what you do:
1) Secure yourself a fat-burning (not weight-loss) diet.
2) Exercise vigorously a minimum of 3 times a week.
3) DRINK WATER! How hard is this?! Water is tasteless and CHEAP!
4) Vigorously rub your cellulite areas with Vitamin E oil or Aloe Vera 1-2 times a day EVERYDAY. It’ll take a while, but it permanently works.
I’ve never tried them, because I like the old fashioned way, which is going by feel. With experimentation (mostly trial & error) I found out that my body hates dairy products, bread (unless it’s very high in grains), and sheep meat.
In my opinion, I think you should listen to your body rather than a book.
___________
Ed,
1) Thank you for your support :).
2) This isn’t a unique or strange problem at all. Think about it: when was the last time you used your upper body to its fullest potential throughout your years of living? Unless you were born lifting nothing but bricks, boxes and warehouse supplies, then your answer will most probably be never.
The majority of sports depend on our lower bodies and we spend half our lives walking, which is why we have such strong legs.
In order for me to give you an accurate opinion/solution to this I need to know more details, including weight-lifting experience (how many years you’ve been hitting the weights), nutrition, supplementation (if any) and rest.
3) Reps are merely a tiny factor in your fitness goal. Assuming your exercise form is ULTRA strict in form, then this is what you need to do:
a) Each repetition has to be SLOW in the negatives (2-3 seconds) and FAST at the positives (0-0.5 seconds). For example: when benching, you lower the bar for 2-3 seconds (the negative) and once you’re 2 cm above your chest you BLAST all the way up (the positive). Each repition has to be like this.
b) Pick a weight that will make you fail/fatigue at 12. By this I mean your muscles have to give in once you reach 12, and have no chance in hell to rep out another.
c) Don’t religously stick to a rep range; on your first set aim for 12, 2nd aim for 8-10, 3rd aim for 6-4 reps; each with a failure point. If those 4 reps are performed in accordance to (a), then say hello to muscle mass. You can make 4 reps feel like 100.
Once you provide me with the details I’ve asked for, I’ll be more than happy to lay out a plan for you.
Fahad .. What about Frabacinos .. How can I make my caramel frab. more diet and health friendly??
Fahad.Mushakeel(Filafeel sandwitch) healthy?same thing about croissants. Can u recommend a good aloevira
or Vitamin E lotion available in kuwait.
Great post! Exceptionally great info. I was hoping to know what do you have to say about shawarma’s since I’m getting into the habbit of munching on them after workout. Its a complete meal with all the green veggies and carbs and protiens but I’m worried about the amount of fat or weather it a healthy habbit or not? Shawarma is grilled chicken. Grilled is healthy,right?
Sara,
You have to treat the frappe like a meal, which means that you DO NOT drink it after eating a meal or a snack. The frappe is calorie dense, even if you minimize the damage by using non-fat milk.
This is what you need to do:
1) Go for TALL instead of GRANDE or VENTI
2) Use non-fat (skimmed) milk
3) Absolutely NO whipped cream
4) Go light on the caramel (2 lines, and not a huge swirl)
5) Don’t eat anything 3 hours before or after the frappe.
6) Starbucks has Cinnamon on hand, so sprinkle some to stabilize the sugar in the frappe.
___________
mansoon,
The ingredients used in making a Falafel are healthy, calorie range from 50-100 depending on the size.
Frying the falafel increases 100-300 fat calories; that’s PURE caloric fat added to 1 falafel!
Croissants are not considered healthy at all. You’re better off eating a carb dense bagel.
In regards to the Aloe Vera, contact Ghadeer Al Essa at 99755240. She has a product line from a brand called “Forever Living”.
Fahad 7ayeshni e7ba26, i’ve been in the gym for around 3 months now and almost no change at all, even though i have a gym plan and completely changed my eating lifestyle to healthy and filled with protein(basically no junk foods, lots of water, lots of skinless chicken, ham, egg etc, my problem is i have fast metabolism and i don’t take protein supplements, doing an all natural approach, so i’m starting to think my metabolism will sooner or later force me to take protein powder because it just burns too quickly.
Fahad,
I have been following your posts recently and I must say they are great. Excellent work Fahad, keep it up.
I am a housewife, mother of two cute kids. I was not overweight to begin with, but after my second pregnancy (my younger one is 5 years now), I have not been able to get back to my original weight. My stats are as below:
Age: 32
Weight: 76 kg
Height: 5′ 3″
Before my pregnancies my weight used to be under 65 kg. I am a typical housewife and my daily routine is as follows:
1. 5:00 AM wake up
2. Prepare lunch boxes for kids and get them ready for school
3. 6:30 breakfast (tea with milk no sugar with a few digestive biscuits)
4. 11:00 am 30 minutes cardio (speed 5-6)
5. 2:00 pm lunch. two homemade chapatis (whole wheat flour, no oil) with some Indian curry dish and occasionally some rice
6. 9:30 pm dinner. Again 1-2 chapatis with some Indian dish and some rice
After all these years I am now frustrated and really want to lose some weight (around 10 kg). Most of my body fat is centered around my waist, thighs and hip areas. I hope you can suggest some diet plan for me to help lose weight. As for food, I prefer to eat homemade food and have no love for fast food. I do occasionally eat fast food but that is may be once a month or so.
Awaiting your feedback.
Fahad,
I forgot to mention that my metabolism is so bad that despite of eating so less, I hardly ever feel hungry.
Khalid.Al.T,
I’m assuming you’re trying to build muscle. Give me a breakdown of your food & workout regimen so that I can identify what you’re doing wrong.
Fahoodi, I love ur wit and intelligence, just as much as the helpful info u provide.
I have a feeling you’re one sexy beast. I’d like to do a little somethin’ —an alternative workout—- with you and some hot, no-sugar chocolate sauce 🙂
abdullah,
Almost forgot your comment!
Let me tell you how both chicken & mutton shawarma’s are prepared:
Chicken:
They take 10-15 pieces of whole chicken, clean out the innards and bones, and slide them down a long grilling stick (also known as a “seekh). They marinate the entire pile of chicken with lemon, pepper and salt. The downside, they don’t peel the chicken’s skin off, which is VERY high in saturated fats. They use the skin to make the chicken juicier, since it’s rotating infront of a vertical grill (which’ll dry it out).
Mutton:
You can easily imagine how chicken would properly hold together, but not-so-much with the beef. What holds the mutton onto that grilling stick is a HUGE chunk of fat, which you can visibly see in between the meat and up top. That chunk of fat oozes all the way down, making the mutton taste A LOT juicier. I don’t blame them for using this technique since mutton dries out pretty fast.
Finally, the bread used is made of white flour, which is an inferior source of carbs. The sauces that they use for both (tahini & garlic) are fatty.
To answer your question, not every grilled piece of food is healthy. I can grill pure lard and eat it, but that doesn’t mean it’s healthy.
My advice to you: immediately after your workout, get 2 shish tawook sandwiches w/ garlic sauce & ketchup. More desirable protein, fast post-workout carbs and much less fat :).
___________
Valerie,
Much appreciated Valerie!
And I’ll definitely take the 2nd thing you said as a compliment :p
I’m the blond you may see around town wearing the “I Love Fahad” t-shirt 🙂 …so you don’t offer any one-on-one personal training?
Valerie,
Nope, my apologies; no one-on-one :p
But that shirts sounds like an awesome idea :D.
___________
Monu,
Thank you Monu! I’m glad you enjoyed reading my posts as much as I enjoyed writing them :).
76kg is pretty high for a 5 footer, so we’ll definitely work on bringing that weight down. Moreover, I can see why you’re not feeling hungry throughout the day; your eating regimen is greatly lacking in metabolism-boosting nutrients.
Before I step into this, I need you to understand that results are witnessed through patience. If you are not patient, then you will not get to your fitness goal.
Here we go:
5:00 – Upon Waking:
250ml of Water + 1 teabag of Green Tea
6:00 – 30-45 minutes of cardio (speed 5.5 – 6.0) + 500ml of Water
6:30 – 6:45: Breakfast
2 Whole Eggs (boiled, scrambled, poached, add salt & pepper) + 1 Red Apple
9:30 – Sip on 500ml of Water
10:00 – Snack:
15 pieces of raw almonds OR cashews OR walnuts + 1 teabag of Green Tea
OR
A mix of all of the above (but stay at 15 TOTAL pieces)
12:30 – Sip on 500ml of Water
2:00 – Lunch:
1 homemade chapati OR 1 cup of white rice
Half-cup of Curry Dish w/ a moderate portion of grilled meat, skinless chicken or grilled fish
Salad (dressing: vinegar & lemon, no oil)
4:30 – Sip on 500ml of Water
6:00 – Snack:
1 Fruit (1 red apple OR 4 slices of fresh pineapple OR 2 kiwi OR 10 strawberries OR 1 orange OR 1/2 grapefruit) + 1 teabag of Green Tea
8:30 – Sip on 500ml of Water
9:30 – Dinner:
Salad + 1/2 Cup of Indian Curry w/ a moderate portion of skinless chicken OR grilled meat OR grilled fish
****ABSOLUTELY NO RICE OR CHAPATI AT DINNER****
Things to consider:
*I’m letting you drink a lot of water and you’ll end up visiting the restroom much more than usual. This is perfectly OK!
*Don’t add potatoes or carrots to the curry. If you have to add in oil, use a minimal amount (1 tbsp of oil for the whole family).
*DO NOT miss breakfast! This is the most important meal of the day!
*NO tea w/ milk and digestive biscuits anymore PLEASE.
I promise you ensha’Allah that results will come; you just have to be very consistent with your eating habits. Please keep in mind that this is not a diet, but a change in lifestyle.
Lastly, nothing is written in stone, so feel free to consult with me in regards to whatever changes you might have.
Good Luck and God Bless 🙂
Fahad,
I am really only a beginner. I worked out a bit for a few months more than a year ago. Then I worked out for about a month this year. Got sick so that got interrupted.
Now I have started again. Pretty much in my first week of that.
My height is about 5 10. Weight is about 74kg. Age is 23.
Nutrition. I dont religiously try to keep track of the EXACT nutrients in my diet, but, I try to get a roughly balanced diet with suitable amounts of all the micronutriets in terms of fat,protein,carbs etc. These are ofcourse estimates and not always exactly counted. Certainly along the lines that you advocated in your previous posts. What this usually entails is wholegrain cereals/eggs, boiled chicken with steamed veggies, some fruits etc. Avoid sugar, stick to wholewheat. I would say I do have a net caloric deficit. Because I need to lose some fat. I could do away with losing a few kg of fat, especially around the waist. Waist is presently around 33 inch. Could easily be 30 inch or less.
Also, I do have cheat meals every now and then. Probably like 2 or 3 times a week which is basically when I eat outside.
Supplements: Try to take basic multivitamins, centrum right now. Take some extra vitamin C sometimes.
When I’m working out, I take whey protein and glutamine (pills). Because I would have a net caloric deficit. I try to go heavy on protein. Aiming for around 150g to 190g on days that I work out and atleast 150g on rest days.
On a side note, I like this Valerie person
Fahad,
One more thing I forgot to mention.
In my meals (chicken + veggies), I also add some sauce to add a bit of flavor eg garlic and onion pasta sauce or some indian flavor curry sauce or something like that.
My cooking skills aren’t exactly great =P
Fahad I’m glad u love me too.
I have a nice suggestion for you, since this post is so popular and I loved Aisha’s “What would Fahad Order” (loool)
How about making that into an iphone application??
😀
@mark: there totally should be a link in the header for all of fahad’s posts!
hala be semiii!!!
I got a huge question to ask you!!
Well, recently I have called corefitness more than once and they were nothing but friendly to me. One was phele and the other was masry.
My weight 88KG and my hight is 173 cm. 17 yo 😛
I talked to Mohhamed Rabea3, on of the nutritionist in kuwait, and he said I need to be at least 73kg. I was following his steps for week then boom! he got all expensive. He wanted me to buy stuff from him and stuff like food and pills, long story short I stooped going to him.
Now days I am going to Oxygen gym, the one next to Kadma club, and my membership is almost done there so I am planning to come to your gym!
Here is what I neeeded!!
I am 17 years old and my graduation is after 2 1/2 month and I was wondering if you can get me in shape in those almost 3 months. Me as a person who went to gym from the age of 15 with my big brother but not was serious went there to have fun with my bro’s friends.In those gyms i have noticed one thing the PT had in common, they are no selfish and as if they dont want to work and dont like what they are doing, Zahgeen. for example when you ask some of the PT could you help me on lossing weight? all he do is see you and say “come here” do this that for a week then come to after as if they dont waNT to help 🙁
I was wondering if at corefitness they will act the same way as the PT at different gym i have went.
YESSSS KUWAIT 7KOOOMAA ENGLISH !!!
Ed,
You went into great detail and I like that. If you want me to set something up for you, I need you to lay out your daily routine. I’m well aware that not all your days are the same, but you need to be CONSISTENT, i.e. eat the same food, drink the same drinks, workout with the same intensity every time and optimally recover & recuperate.
Try as much as you can to average all your days into one so that I can layout a solid recompositioning plan (switching fat to muscle). I’ll also list down all the rules for you to follow in order shift your meals accordingly if your workout timings change or some occasion comes up.
Awaiting your layout :).
___________
s.,
That actually is an awesome idea and I’m up for it. I’m an iPhone user, but lack the knowledge and expertise to develop apps.
I’m up for it if someone wants to collaborate.
___________
Fahad,
Haha, hey buddy 😉
I totally understand how you feel when it comes to dealing with those PT trainers.
Actions speak louder than words, so here’s the deal:
I’ll offer you a week’s free membership (up to 5 days) to try us out. If you don’t like it then feel free to say no. If you do, then welcome to Core Fitness :).
When it comes to accomplishing your fitness goals, I promise that you will be spending as little money as you can to reach it. Personally, I favor home food (which is cheap), and as little supplementation as possible (IF ANY).
Fahad,
Thank you for suggesting the above diet plan. However the only problem there is doing cardio at 6. Since my morning time is very busy: getting the kids ready for school & then preparing breakfast for my husband and food preparations for the day. Is it ok if I do the cardio after 9?
fahad again here.
Could you check this post:
https://forum.bodybuilding.com/showpost.php?p=117375741&postcount=1
and tell me what you think? I am almost the same status as his before pic. I know different people have different physics~ but was wondering if i could someone where close to what he have done with you.
I will be doing everything that you order me to do, but must promise me first that I can get a great body
Yousef, click on his name under the post title and u can get all his posts.
Will the real Fahad please stand up? Fake Fahad can you change your name here so not to confuse people. I will rename you now to another Fahad
Hi Fahad ,without lifting weights and consuming
wheyprotien supplements will retail the musclemass
or it go deflated .What is ur opinion about
dates is it abodybuilding supplement?
Monu,
My pleasure 🙂
The essence of consistency is the individual’s comfort towards the proposed lifestyle. I beleive that a diet has to work around an individual’s lifestyle and not vice versa, so here goes:
5:00 – Upon Waking:
250ml of Water + 1 teabag of Green Tea
1 Red Apple
9:00- 30-45 minutes of cardio (speed 5.5 – 6.0) + 500ml of Water
9:30 – 9:45: Breakfast
2 Whole Eggs (boiled, scrambled, poached, add salt & pepper) + 1 Red Apple
9:30 – Sip on 500ml of Water
1:30 – Lunch:
1 homemade chapati OR 1 cup of white rice
Half-cup of Curry Dish w/ a moderate portion of grilled meat, skinless chicken or grilled fish
Salad (dressing: vinegar & lemon, no oil)
4:30 – Sip on 500ml of Water
6:00 – Snack:
1 Fruit (1 red apple OR 4 slices of fresh pineapple OR 2 kiwi OR 10 strawberries OR 1 orange OR 1/2 grapefruit) OR 15 pieces of raw nuts (almonds, cashews, walnuts, or a maximum mix of 15)+ 1 teabag of Green Tea
8:30 – Sip on 500ml of Water
9:30 – Dinner:
Salad + 1/2 Cup of Indian Curry w/ a moderate portion of skinless chicken OR grilled meat OR grilled fish
****ABSOLUTELY NO RICE OR CHAPATI AT DINNER****
___________
Another Fahad,
El7mdilah I am confident of my knowledge and expertise. I cannot promise you that you’ll get that physique, because more than half of the effort is on you.
Effort consistents of patience, consistency and drive. If you lack atleast 1 of these, then you won’t be able to reach your desired goal.
___________
mansoon,
A) Whey protein is not a miracle drug. It is simply a protein source that is derived from milk. Whey protein is FOOD. It’s as natural as the processed long-life milk you drink every day.
As such, your muscles will deflate within 1-2 weeks time without weight-lifting activity. I apologize for my negativity, but I’d rather be realistic.
Here’s what I did when I went on a month long vacation last year:
1) I workout non-stop 2 weeks prior to my vacation date, to the point where my body is aching for recovery. I go very low in carbs & fats, but high in protein.
2) 7 days (1 week) into my vacation, I’d rest and eat whatever I want. I get away with this because I’ve literally starved my body of much needed nutrients for two weeks; anything I eat gets absorbed real fast.
3) After I’ve secured 7 days of adequate rest & recovery, I’d schedule 3 days per week for half body workouts plus dieting. For example:
DAY 1 – Back/Chest/Shoulders
DAY 2 – Arms/Legs/Traps
DAY 3 – Repeat Day 1
I’ll be maintaining my size while getting much needed rest from 4-6 months of training non-stop.
4) Once my vacation is over, I hit the weights hard and witness a “rebound” effect. A rebound effect occurs when you first desensitize your body to training & nutrition for 1-3 months, then get back to your usual routine. My lean weight will then shoot up 5-6 extra kg.
B) Dates are a great post workout staple. 5-7 dates immediately after your workout will replenish your glycogen (energy) pool & electrolytes. It’ll also prime your body (spiking insulin) to the meal after, which is 45-90 minutes later depending on your hunger.
@mark: takes me to his blogger profile which appears in arabic. 🙂
@fahad-san: yes i was thinking in technicalities. Is it also correct that if i increase my lifting weights when i work out for abdomen and chest area, i will burn fat and gain muscle weight?
Monu, Another Fahad & mansoon: the answers to your comments are currently awaiting moderation.
___________
Yousuf M.,
Yes it’s true. Heavy weights and moderate to low reps will build the most muscle and burn the most fat.
Imagine benching 10kg, which is very light. What does your body need to balance a light weight? Not much at all; you can do it with your eyes closed while talking to a friend.
Now imagine benching 100kg.
1) You will plant yourself on that bench and tighten up every area that will recruit you in establishing multiple reps.
2)Once you start (and assuming you concentrated on your chest), your primary muscle which is your chest will fatigue first. Then your back and shoulders will come into play up until they fatigue.
3) Lastly, your triceps and forearms will strive to get a few extra reps, which is why your arms start to rattle and shake.
4) If you end up feeling like Superman that day, you’ll try as hard as you can to add 1 more rep to whatever number you already repped out. Your upper body will pull energy stores from your lower body to assist.
Now, using common sense, I’d say the 2nd scenario definitely builds a lot more muscle and burns a lot more fat. This is due to the high calorie expenditure you just wasted to push that weight up.
Hi Fahad i meant without workout and simply
consuming wheyprotien will retain musclemass?
What is ur opinion about dates , isit good
for bodybuilding?
@fahad Now that is awesome.. well have a month left in my membership of 6. then ma man, will bore you on a frequent basis 😛
Fahad says:
April 21, 2010 at 2:03 pm
Khalid.Al.T,
I’m assuming you’re trying to build muscle. Give me a breakdown of your food & workout regimen so that I can identify what you’re doing wrong.
——————————-
This is my diet plan(which you provided-TY), i’ve been trying to abide by it as much as possible with some changes (3 weeks so far)
10:00 – Upon Waking:
500ml of Water
10:15 – Breakfast:
3 boiled whole eggs, 1/2 cup oatmeal, 1 banana (or 1 tbsp of honey) and 250ml of Skimmed Milk
1:30 – 2:00 – Snack:
7-8oz of Skinless Chicken, 2 slices of Brown bread w/ 2 slices of low-fat cheese & veggies. Ditch the juice completely. (snack is usually grilled chicken with some other stuff as i’m usually not in the house)
4:30 – Lunch:
7-8oz of Skinless Chicken, Beef or Fish, 1-cup of white or brown rice, a bowl of salad w/ 1 tbsp of Olive oil and 2 tablespoons of Apple Cider Vinegar (i don’t take apple cider vinegar)
5:30 – Pre-Workout:
1 Cup of PLAIN Black Coffee or Black Tea
6:00 – WORKOUT (Your lunch & caffeine intake above is enough to fuel your workout)
7:00 – Post-Workout
250ml of Skimmed Milk, 1 Banana & 1/2 cup of Strawberries. Add in a tablespoon if you want to sweeten it.
10:00 – Dinner
Repeat Lunch but without the rice.
in total i was 78kg and in 3 months in gym i’m around 83kg now, but as for the physical look, well not much of change a, i do lift more than i use to with more sets and reps
on side note, i noticed in your post fast metabolism users can eat double burgers which came in as a delightful shock cause i totally destined myself from fast food, so eating burgers without cheese will help gain mass? and when can i eat ? after workout ? before ? anytime ?
Hey Fahad
loved reading the post! Best ever, enjoyed it even more as I m in the midst of a Tiresome diet! Gr8 research n well composed. How abt places like chillis n TGIF coz those r my fav! Already slurping at the thought of their meals. But I hate the way the size up their portions by adding fries, mashed, corn etc etc.
mansoon,
I replied to your inquiry, but its still in moderation:
“Your comment is awaiting moderation.
April 22, 2010 at 9:38 am”
Here’s what I wrote:
mansoon,
A) Whey protein is not a miracle drug. It is simply a protein source that is derived from milk. Whey protein is FOOD. It’s as natural as the processed long-life milk you drink every day.
As such, your muscles will deflate within 1-2 weeks time without weight-lifting activity. I apologize for my negativity, but I’d rather be realistic.
Here’s what I did when I went on a month long vacation last year:
1) I workout non-stop 2 weeks prior to my vacation date, to the point where my body is aching for recovery. I go very low in carbs & fats, but high in protein.
2) 7 days (1 week) into my vacation, I’d rest and eat whatever I want. I get away with this because I’ve literally starved my body of much needed nutrients for two weeks; anything I eat gets absorbed real fast.
3) After I’ve secured 7 days of adequate rest & recovery, I’d schedule 3 days per week for half body workouts plus dieting. For example:
DAY 1 – Back/Chest/Shoulders
DAY 2 – Arms/Legs/Traps
DAY 3 – Repeat Day 1
I’ll be maintaining my size while getting much needed rest from 4-6 months of training non-stop.
4) Once my vacation is over, I hit the weights hard and witness a “rebound” effect. A rebound effect occurs when you first desensitize your body to training & nutrition for 1-3 months, then get back to your usual routine. My lean weight will then shoot up 5-6 extra kg.
B) Dates are a great post workout staple. 5-7 dates immediately after your workout will replenish your glycogen (energy) pool & electrolytes. It’ll also prime your body (spiking insulin) to the meal after, which is 45-90 minutes later depending on your hunger.
______________
Yousuf M,
Will be expecting your annoying-self within a month’s time 😉
______________
Khalid.A.T,
1) You’ve gained 5kg in 3 months, thats 1.6kg per month. That’s 11 lbs!
2) You lift more weight w/ more sets & reps.
Khalid, if those aren’t indicators for muscle mass, then I honestly don’t know what is.
What did you expect? 10-20kg within 3 months? BE REALISTIC! The human body can ONLY gain 12kg of lean muscle mass PER YEAR.
I told you not to expect super dramatic results (unless you’re a genetic freak). I also told you to come back to me when results have stopped. You’ve gained 5kg on that calorie intake, now you have to increase calories in order to gain more.
For the love of God, stop looking at other people around you while wondering why the hell they are growing so rapidly and you’re not. You don’t know what these people are ingesting or maybe even injecting.
3 months of hard training won’t do anything. I’ve been doing this for 9 years and I’m barely scratching the surface.
Here is your next addition to the current diet plan you’re on:
Post-Workout: McDonalds: 2 Double Burgers, 2 packets of ketchup & no cheese. Cancel out the Milk/Fruit shake.
You have to eat these burgers IMMEDIATELY to 30 minutes after training.
What happened about me? you forgot me? i was waiting checking it everyday.. hahaha i hope you reply soon 😉
Hi Fahad thnxx for ur information
This is my typical diet
5AM Wake up
Then 500 ml water
1 scoop whey protien with water
after 10 min cardio and weight training
from 6 to 7
7AM Breakfast
3 eggs whites with 1 yolk included
1 glass skimmed milk with 1 scoop of whey protein.
1 banana some times 1 croissant
Go to work
10 am 1 Apple
12.30 pm I Sheestawook sandwitch plus low fat kdd yogurt
5 pm Rice with chicken
and processed indianvegitables
(cooked)
9 Pm 6-7 dates with 10 almond nuts
between i am drinking 3 liters of water daily
and i cheat on weekends especially Friday.
Thanks
Dear Fahad,
I really appreciate and sincerely thank you from the bottom of my heart for all the time and effort you took to prepare and then alter the diet plan for me based on my limitations. However there is a few more questions I would like to ask if you do not mind:
1. What is the size of the cup of rice that you mentioned as 1 cup of rice? Is it good enough if I take a 200g tub of yogurt as a measure for cup of rice?
2. Green Tea without sugar?
3. How about some yogurt with any of the meals?
4. What is your opinion about some light to moderate weight lifting using dumbbells and resistance bands?
Thank you once again.
Hey Fahad,
Great articles all around.. I was wondering about your gym. can you make a program for me just for abs? like 20 mins 4 or 3 times a week just intense ab workouts in your gym so i can get a 6 pac… i am not sure if thats good but i really want a 6 pac 😛 i am 183cm and i used to be 108 kg. now i am around 78kg and i eat a very healthy diet and i run a lot and used to weight train well. my body is very toned but the abs are killing me i tried hard but with the excess skin its hard to show.
Fahad,
Im interested in knowing your stats?
Specifically your body fat percentage and BMI?
Also I’m curious about your education? Do you have any degrees in kinesiology or nutrition?
KD
2 DOUBLE SHEEZE BURGERZ after work out!! wainek mnzman lool dam imma goto the gym twice everyday now!
My apologies for replying to late guys. Internet was acting up for the last 2 days.
Another Fahad,
I replied up top. If you missed it, below is a copy&paste:
“El7mdilah I am confident of my knowledge and expertise. I cannot promise you that you’ll get that physique, because more than half of the effort is on you.
Effort consistents of patience, consistency and drive. If you lack atleast 1 of these, then you won’t be able to reach your desired goal.”
____________
mansoon,
Do disrespect to you, but your eating plan is seriously lacking.
How about you fill me in with your weight, height and body fat level (ball park estimation on that).
Moreover, what does your physical structure look like? Go into as much detail my friend :).
____________
Monu,
You’re most welcome and the pleasure was all mine :).
Your answers:
1) Yes, a yogurt cup is equivalent to 1-cup, so go ahead with that measurement.
2) Yup, without sugar.
3) Nope. I’m cutting out dairy for the time being.
4) I’m a weight-lifter, so my opinion in regards to that is GREAT! What’s available to you so that I can devise you a training plan?
Remember, you need to fill me in every 7-14 days. This is a must so that I can make weekly changes to maintain optimal fat-loss.
____________
Ahmad,
Thanks :).
Yes, we can customize an intense ab workout for you if you’d like.
Head to Core Fitness so that they can schedule you in with me. I’ll fill you in on what we can do to minimize that excess skin. (keyword “minimize” and not “get rid off”).
____________
KD,
Sure thing.
1) I’m 6’2, and currently weigh 104kg at around 8-9% bodyfat. I’m 2 weeks into a dieting program (12 weeks in total) that’ll hopefully get me down to 3% BF.
2) Unfortunately, I have no degrees since I discovered my love for health & fitness later in my university days.
I was a certified ISSA Professional Trainer and Nutrition Specialist. However, I have to renew that certification on a yearly basis which is a true pain in the ass, so I ditched it. And also because I don’t currently have the time.
Once I devote all my time to my business (hopefully in 3-6 months), I’ll be pursuing degrees in both nutrition and kinesiology. Nonetheless, my lack in any degree didn’t stop be from schooling myself, so I read up on all the books and all the researched studies.
____________
Khalid.Al.T,
LOL Bon Appetite bro 😛
thank you very much, and you will be seeing me at your gym soon ;P
what do you think about my diet ?
meal 1 6:30 AM
NESTLE Fitness + milk = 140 cals
Green tea
meal 2 9:30 am
skimmed milk + 1-2 apple
meal 3 (pre workout) 3 pm
1-2 scoops of creatine
7-8 pieces of almond
meal 4 (after workout) ~4:00 pm
1 scoop ON whey protein
meal 5 5:15 pm
6 tikka chicken
OR
2 cans of tuna and a salad
OR (this is not always since i order it from an restaurant)
7-8oz of Skinless Chicken, Beef or Fish, 1-cup of white or brown rice, a bowl of salad w/ 1 tbsp of Olive oil
meal 6 7:15 pm
veges fruits and a cup of green tea
another Fahad,
If your goal is to gain muscle, then your diet needs a lot more work.
1) Why is there a large gap in between meal 2 & 3?
2) I need to know your stats: height, weight, bf % (rough estimate if you can), fitness goal & physical structure.
Hi fahad thank you for ur kind words.
My height is 5 “10 weight 95kg . I had
some fat over chest and i had side abdomen
more than abdomen.My arms and shoulder are
small compare d to my body .My aim is to
build some muscle
mansoon,
In my opinion, your aim is to lose the fat first, then build the muscle. I’ll focus on both of course.
5 am: Upon Waking
1 scoop of Whey Protein mixed in water + 1 tablespoon of Nescafe GOLD + 1 Large (or 2 small) Banana
6 – 7 am: WORKOUT
7 am: Breakfast
3 scrambled WHOLE Eggs (or boiled)
1 slice of Lebanese Brown Bread
1 Glass of Fresh Orange Juice
10:30 am: Snack
1 scoop of Whey Protein
250ml of Skimmed Milk
1:30 – 2:00: Lunch
4 Sticks (around 20 pieces) of Grilled Shish Tawook (w/ 2 tbsp of ketchup for taste)+ Salad (Tabboula or Fattoush w/out bread)
No carbs in this meal.
5:00 – 5:30: Lunch @ Home
Skinless Chicken w/ veggies
2-3 spoons of Curry over the chicken
(What do you mean by processed veggies? Are they canned? Avoid any processed produce at all costs and focus on fresh varieties).
9:00 – 9:30: Dinner
1 scoop of Whey mixed in water.
*No more cheating for 21 days. You follow the same plan on weekends.
*After those 21 days, you are allowed to cheat ONCE a week, i.e. pick a day (preferably on the weekend) and cancel out any meal. Replace that meal with 1 cheat meal and THAT’S IT!
*Cheat meal includes 1 appetizer, 1 entree & 1 dessert. (Burger, Fries & an apple pie).
*Anything that is not written on the plan is NOT on the plan. Do not add in juices thinking its OK.
*Season your food with a little salt and nothing else.
*If you’re into carbonated drink, you are allowed only 1 diet can every other day.
If you have any questions please feel free to ask :). GOOD LUCK!
Thanks Fahad thanks for the late reply
I meant sorry for the late reply Lol
hi,
this is slightly off topic, but i was wondering if you could give me some tips for chest excersizes. i work out regularly, i’m around 180cm & 70kgs, and when i work out, i can see the effects across all muscle groups except for my chest (which is almost flat).
i would appreciate it if you could give me some tips about what kind of excersizes i should focus on, or the way of training? especially since the summer is almost here 🙂
Ok so I have done everything humanly possible to lose weight and only manage to lose the minimum possible. I starved with Diet Care for 2 months and managed to lose only 5 Kilos =(.
So now Fahad, I am begging you to help me out here ! I dont over eat, I exercise 4 to 5 days a week with weight training sessions too. can you suggest a diet plan that can jump start my metabolism coz itz been slowwwwww dude !
I dont crave anything, I will be content with what ever you suggest.
My usual Breakfast which I have started taking now and was skipping earlier are 2 scrambbled eggs at 6:30am.
Followed by green tea (no sugar) at 7:30am. My snack is a Kellogs Bar (83 Cals) at 10:30 am.
Next snack is Grapefruit Juice at around 1:00pm.
This is followed by lunch which would be at 4:30 pm and mostly include home cooked veges with either mildly spiced chichekn or lentils usually with 2 lebanese bread or rice once a week with the same .
I then go to the gym around 7:00 pm do cardio on the elliptical for 30 mins with resisitance followed by either 60 minutes of weight training or 60 minutes of intense ab workout with a trainer.
I get home around 9:30 pm and have a cup of milk or yougurt and then am off to bed.
So now tell me, how come I aint losing weight =(
Stoned Immaculate,
Awesome! 123 comments and going strong!
1) To start off properly, I need to explain a few things in regards to how I roll (roll? lol @ me): concentrate more on the way you look rather than how much you weigh. Cool? Awesome.
2) When was the last time you cheated? Add in 1 cheat meal (keywords: 1 CHEAT MEAL!) every 14 days, which includes an appetizer (fries), entree (burger) and dessert (apple pie).
3) Your super-awesome-metabolism-boosting-diet-plan:
6:30am: Upon Waking
1 glass of water, followed by 1 tablespoon of Nescafe Gold (add in a little bit of hot water, let it melt, add in a little cold water, DRINK IN 1 GO), then drink another glass of water
7:00am: Breakfast
125ml of Lactofree Milk + 2 Handfuls of All-Bran Buds (cereal sold at Sultan) + 1 boiled egg
10:30am: Snack
10 pieces of raw walnuts or almonds (preferably walnuts please)
Green Tea
1:30pm: Lunch
2 slices of whole-wheat bread, 2-4 slices of turkey breast, 1 slice of low-fat cheese, lettuce, tomatoes + 1 tbsp of Ketchup and/or yellow mustard
4:00 – 4:30 pm:
1 tablespoon of Nescafe Gold (PLAIN)
0-30 Minutes Later: WORKOUT
Warm-up for 10 minutes
Weight-train for 30-45 minutes
Abdomen work for 5-10 minutes (60 minutes for abs is the dumbest thing I have ever heard in my life! Abs are made in the kitchen dude!)
HIIT Cardio for 20-30 minutes (1 min on speed 5, 1 min on speed 10, repeat sequence) OR (2 min on speed 5, 1 min on speed 10, repeat sequence).
6:30 – Early Dinner:
Homed cooked veggies (excluding beans and corn)
Half-skinless chicken OR 7oz of grilled fish OR 8oz of lean red meat
1-cup of white rice w/ 1 tablespoon of any fat-free sauce
9:30 – 10:00: SLEEP! (If you’re terribly hungry, eat 10 raw walnuts or almonds)
Notes to consider:
– Drink a minimum of 3 liters of water PER DAY! Between meals and NOT WHEN EATING.
– Feeling hungry and starving to death IS GOOD. If you eat a meal and starve 1 hour later THEN WAIT UNTIL YOUR NEXT MEAL ARRIVES! DO NOT EAT EARLIER! Drink water to suppress your appetite.
– If you have any questions feel free to annoy me as much as you can/want/need.
Have a GOOD NIGHT!
Hi Fahad,
You need to put an article about having a healthy diet plan during ramadan.
Also please suggest a diet plan for me during ramadan.
It’s too early but i have already started preparing my mind.
Thanks.
=) Thanks Fahad and keep on rollin baby ! Will surely let you know when I start seeing some change =) ! You the dude !!!!!!!!
Oh and one more thing its my lower body I really need to concentrate on so would you suggest any dietery supplements ? Plus one very important bit of info am female =)
Stoned Immaculate,
Your gender would’ve been super relevant if you have mentioned that in the beginning :p. I have to stop assuming all my readers are male!
Here’s your modified-super-duper-awesome-girly-diet-plan:
6:30am: Upon Waking
1 glass of water, followed by 1 tablespoon of Nescafe Gold (add in a little bit of hot water, let it melt, add in a little cold water, DRINK IN 1 GO), then drink another glass of water
7:00am: Breakfast
125ml of Lactofree Milk + 2 Handfuls of All-Bran Buds (cereal sold at Sultan)
10:30am: Snack
1 boiled egg
Green Tea
1:30pm: Lunch
2-4 slices of turkey breast, 1 slice of low-fat cheese, lettuce, tomatoes + 1 tbsp of Ketchup and/or yellow mustard
4:00 – 4:30 pm:
1 tablespoon of Nescafe Gold (PLAIN)
0-30 Minutes Later: WORKOUT
Warm-up for 10 minutes
Weight-train for 30-45 minutes
Abdomen work for 5-10 minutes (60 minutes for abs is the dumbest thing I have ever heard in my life! Abs are made in the kitchen dude!)
HIIT Cardio for 20-30 minutes (1 min on speed 5, 1 min on speed 10, repeat sequence) OR (2 min on speed 5, 1 min on speed 10, repeat sequence).
6:30 – Early Dinner:
Homed cooked veggies (excluding beans and corn)
Half-skinless chicken OR 5 oz of grilled fish OR 5 oz of lean red meat
9:30 – 10:00: SLEEP! (If you’re terribly hungry, eat 10 raw walnuts or almonds)
In regards to your lower-body fat, you need to dry out all your fat stores on top in order for your body to dig in below. I know this sucks, but reality can truly be a bitch :P.
Anonymous,
Great to here from you again 🙂
Would you kindly provide me with updates.
I’ll surely be posting an article for Ramadan within the coming weeks.
Danke 🙂 and again, do I need any supplements ?
Stoned Immaculate,
Nope. Only use supplementation as the last offensive strategy in the battle against stubborn fat.
Wow. I most certainly cannot get any cornier than that.
Lool yeah. Bezz am desperate thats why. Kewl,I start the plan from tomorrow =).Thanks !
brilliant stuff, much or all of the above take on food and food providers in Kuwait applies to us lot in Dubai too 🙂
we do have an issue here with the fatness syndrome 🙂
keep up the super work!