Chapter 3 – Balance

Date: 2nd October
Weight: 51.9kg
Weeks out: 7 months
Comp date: April 2017, TBC – ANB or INBA

Last week’s exercise routine:

  • Bis, glutes, abs  (Light session)
  • Chest, back + 25 mins cardio
  • Tri + abs
  • Quads, glutes, hamstrings + infrared sauna + hot spring
  • Abs + 40 mins cardio

My workout routine are usually quite flexible. It is normal for me to change things up depending on how I feel on the day and my movement around the week to make sure I squeeze in all my mandatory workouts and is able to find balance in life too.

infrared sauna bodybuilding

This week, I had the long weekend off so I had to pre-plan my workout session around my road trips. It’s all about finding the balance and what works for you. If I know I have a busy week ahead, I’d plan my workout sessions around the busy days to ensure I do not cave into any excuses or skip any workout.

Physique update:

ponikuta fitness

Back shot – flexed
ponikuta progress shot

Front post – non flexed

ponikuta bodybuilding

Front post – abs flexed

You probably can see very little difference between the flex and non-flexed version due to the high amount of body fat I am carrying at the moment. The bulking life~

I’m thinking of including side shots of my glutes development as well. Perhaps I’ll start incorporating those in my next week’s progress shot.

asian girl with glutes

Changes this week:

Taking a break from pre-workout 

This week, I decided to challenge myself to tests out my usual workout sessions without pre-workout. For the past year or so, I have been downing a shot of pre-workout (I take C4 and have recently changed to GAT) before I start my session.

To be entirely honest, I didn’t noticed a massive amount of difference in training for the first two days without pre workout AND THEN, it hit me! I was lacking in energy (no changes in diet), lacking in focus and motivation.

Just to clarify, I don’t take the recommended amount of pre-workout (usually one – two scoops), I usually go with half of the recommended serving recommendation and only rarely do I go for one full scoop.

luxbite cake

Especially when you have a bf that shows up in your door step with these…. 

Limit cheat meals 

My weakness for food will most probably be my downfall for comp prep. Since young, I’ve been brought up to believe that one should never deprive yourself from food. As a result, I always think “why not” whenever temptation is presented in front of me.

This week I feel bloated like a puffer fish. This could be due to my period is coming in the next 10 days or so and/or combined with the fact that I’ve had multiple cheat meals that were high in carbs and sodium mostly for dinner consecutively for a couple of days.

tsukemen ramen

As a result, puffy face and water retention all throughout my body. I have however slowly upped my cardio sessions from 20 minutes to 25 minutes this week. Whilst it doesn’t seem much but it adds up another 20 minutes of cardio on top of my 80 minutes per week. I don’t even know how I used to do 40 minutes cardio session for 4-5 times a week.

Need to find that fire in my belly again!

Supplement & Food (meal prep): 

Nothing changes much in this area. I’m still taking the same supplements apart from pre-workout and I’ve been eating similar meals for my meal prep. I don’t foresee this will change much in the near future at all.

As a female, I still find it hard to hit my protein macros but is constantly working on it to ensure I am being smart about the meal choices I take/make especially when I am out and about.

asian girl who works out

See you next week!

Read all about Week 1, Week  2 here.

 

{ 0 comments }

mesoestetic Stem Cell Body Serum

mesoestetics stem cell body serum review

When I think of Spain, I think Ibiza, Madrid, Barcelona, all sorts of gorgeous coastlines and ladies clad in bikinis.

This is also the same reason why Mesoestetic (made in Spain) is a brand that focuses in launching body products targeted specifically for our key concern around smooth skin, firmer finish and moisturising skin all at the same time.

Enter Mesoestetic Stem Cell Body Serum, this lightweight body lotion is an anti-aging treatment to help with:
Improve body metabolism and microcirculation
Stimulates cell regeneration and collagen
Firms and tightens skin
Provides moisturisation

Key to best result is to use every day after shower on towel dried skin, using upward circular movement to massage all over body. Paying extra attention to key areas most prone to sagging and cellulite.

mesoestetics stem cell body serum

Overall, I’ve been using the Stem Cell Body Serum for two months now and I am absolutely hooked from the buttery light texture, unique comforting scent to how smooth my skin is lately. I massage this religiously all around my glutes, thighs and arms to ensure I give my body a thorough massage through each day too.

RRP AUD$120 (200ml)
Available in www.advancedcosmeceuticals.com.au

{ 0 comments }

Chapter 2 – Finding my feet

Date: 25th September
Weight: 51.9kg
Weeks out: 7 and a half months
Comp date: April 2017, TBC – ANB or INBA

ponikuta fitness

Last week’s exercise routine:

  • Back & Bis + Cardio 20 mins
  • Glutes & Quads + Cardio 20 mins
  • Bis & Abs + Cardio 20 mins
  • Hamstrings & Glutes + Cardio 20 mins
  • Shoulder & Tri

At the moment, I try to incorporate 3-4 cardio sessions a week with low intensity (below 130 bpm) cycling/elliptical. As per usual, I would also throw in foam rolling on the days I work on legs & glutes. This routine will probably be my routine plan for the next 4 weeks or so with a variety of supersets & dropsets.

This past week, I’ve been working on predominately supersets with a sole focus on moderate to heavy weights (aiming for some lean muscle growth). Key note to self that I’ve recently picked up is to ensure I have longer rest period between sets (2-5 minutes) for explosive sets.

atp science review

Supplements I am currently taking: 

  • AM –  Protein Powder + Casein (these are usually added to my morning smoothie)
  • AM – Green Vegetables
  • Pre workout – GAT /AMP-V
  • Post workout – Protein Powder + Casein
  • Before bed – Alpha Venus, Cort RX, Vitamin D

green vegetables supplement

Looks like I’m taking a lot of supplements but I actually don’t feel like it is a lot. These are what I am used to and I have been taking most of them for the past 12 months so this is what I am going to continue to do.

I don’t (and won’t) take any fat burners or any illegal supplements. My goal is to comp in 100% natural state. (FYI – I am not sponsored or recommending you to follow what I take. These are purely my documentation for myself.)

preworkout snack

Food intake: 

  • Breakfast: Smoothie (cottage cheese, banana, strawberries, blueberries, chia seed, green vegetable, protein powder + casein)
  • Snack: Dried edamame beans (lightly salted)
  • Lunch: Brown rice, spinach, kimchi + some form of protein (fish/chicken/beef/egg)
  • Snack: Peanut butter, banana & cinnamon on rice crackers
  • Dinner: Some form of protein + veges

When it comes to food, I am focusing on eating as much unprocessed, packaged food as possible. Of course, I’m still allowing cheat meals (aka eating out) 2-3 meals per week. My meals are however all macro counted. I’ve been doing this for almost a year now so it hasn’t been too much of a change for me there. It’s more about being well prepared and organised in advance.

cheat meal

Example of one of my cheat meal, you know you are dieting real hard when sushi is your cheat meal. I only ate half of what’s in the pic above, btw. 

Always keeping in mind that I have a balance of protein, carbs and fat is key to clean dieting. At the moment I am aiming for 45% P, 35% C & 20% F of a 1,800 calories diet.

Thinking of sticking with this routine for a couple of weeks before I start manipulating my diet.

 

Physique update: 

ponikuta week 1 ponikuta progress shot

I’ve only used an app to crop these pic out and not sure why it’s turn my pics grainy. 

Please excuse my morning, no make up, just woke up face. There are obviously not much of a big difference at the moment week on week. Apart from back to cleaning up my diet and upping my cardio session for me this past week, I haven’t done anything different much.

Pictures taken above were non-flex and is in my 100% natural state, so I can capture a true representation of my progress.

 

See you next week!

 

Read all about Chapter 1 here.

{ 0 comments }

Moogoo Milk Shampoo & Cream Conditioner

A while back, I got sent some Moogoo products and out of the lot, I really enjoyed the Moogoo Milk Shampoo & Cream Conditioner. In fact, I’ve finished using both products and wanted to share my experience on them.

moogoo review

For those who are unaware, Moogoo is an Australian company that creates natural and gentle products with a strong emphasis on products made for cows and is great for us human beings too.

If you have itchy, sensitive and oily scalp, you might want to give the Moogoo Milk Shampoo (AUD$17.50) a go as the gentle formula is made out of coconut and glucose based cleansers that doesn’t further irritate or dry out hair. Highly recommend this for those who have scalp conditions and best of all, it doesn’t further make my hair look greasy and despite its gentle formula, it left me with hair that feels clean.

I then follow up with the Moogoo Cream Conditioner (AUD$17.50) to keep my hair soft, manageable and tangle free. This conditioner is silicone based and conditions hair with jojoba oil and milk protein to coat hair from further environmental stress in a natural way. Best of all, it smells like coconut too!

sillybelle

Ps, I may or may not have used the Moogoo Milk Shampoo on sillybelle a couple of times too when she ran out of her pet shampoo. Happy to report that she smells amazing after and have no issues with it.

It’s rare to find affordable hair care products that actually works on my sensitive and itch prone scalp. All in all I am happy to find an option that is close to home and won’t break my bank too.

 

{ 0 comments }

Chapter 1 – Change

Date: 18th September
Weight: 51.5kg
Weeks out: 7 and a half months
Comp date: April 2017, TBC

For some time, I have contemplated how I will be writing this post; I don’t even know where to begin. Last week, I’ve made the decision to step on stage next year and I have spent all of last week planning, researching and reading up all about female bodybuilding competition – a subject that is completely foreign to me.

To be entirely honest, since I’ve taken up weightlifting and fitness seriously in all of 2015 – 2016; I have never thought about stepping on stage and whenever this topic comes up and people ask me about it; I would always laugh and shut it down. Me in a bikini, like seriously?

Having said that, the lifestyle change in the past 12 months have taught me heaps around discipline, determination, mental strength, focus, patience and self motivation around fitness and health. It also helped me to step out of my comfort zone and remind myself to never stop challenging myself. For the past couple of months, I have been finding it harder to find motivation to stick through to my usual routine.

Perhaps the lack of a goal was setting me back, perhaps I was looking for a new challenge and perhaps the thought of “I would never” became “what if” clicked in my mind. The decision I made last week will probably change my life forever but I am hopeful, excited and extremely nervous about the comp.

I have time on my hand to start prepping and I will utilise my blog as my virtual diary to keep track of my progress and to also serve as a small little channel to document all my mistakes, roadblocks, plateaus and success in my journey to stage.

At this stage, I am likely to enter bikini and novice division next year. I know there are heaps to prepare for and since I have just spent the last 2-3 weeks celebrating my birthday (that means cake, alcohol and lots of eating out!) so what’s a better way than to start my clean diet this week.

Next couple of weeks is all about getting my diet back on track, lift moderate to heavy weights and incorporate 2-3 low intensity cardio sessions per week at the gym.

Current physique update taken today, unfiltered.

ponikuta bodybuilding

womens physique

 

{ 2 comments }

What I am currently watching

Doctors series

Doctors (Korean drama) – I haven’t been watching Korean dramas for years and I thoroughly enjoyed watching this. It was refreshing in the sense that there wasn’t any typical love triangle drama, no one was trying to get anyone into trouble like the typical Kdrama would.

the-night-of

The Night Of (HBO) – I’ve just finished this 8 part series of a complex murder case with heavy political tones. This series is quite dark and kept us guessing throughout the series building up to its 90 mins finale. Highly recommended!

stranger-things

Stranger Things (Netflix) – Set in the 1980s, this Netflix series is the up and coming series that EVERYONE is talking about. So far so good and the first episode has totally hooked us in with quite a fast paced storyline. We are up to episode 3 and is loving it.

pablo escobar

Narcos (Netflix) – This series depicts the infamous Medellin drug cartel – Pablo Escobar. It is a very interesting series for one of the biggest kingpin in history. Season 2 is out and I can’t wait to catch up to it.

 

 

{ 0 comments }

I’ve been an avid fan of SK-II Facial Treatment Essence for a good 12 years (and counting!). Throughout the years I’ve raved about how it is probably my secret to good skin and to prevent premature ageing.

Today, I would like to review two other SK-II skincare products that comes in the oil formula but still contains SK-II’s winning formula – Pitera.

When it comes to good skin care, cleansed skin is key to fully benefit from the skin care products that comes after. Hence, ever since I’ve been introduced to oil cleansers, I’ve never looked back. I am very particular with my cleansing oils, I hate the ones that either leaves my skin feeling greasy, too much fragrance, doesn’t rinse off properly, etc.

SKII Skincare

The SK-II Facial Treatment Cleansing Oil however, works just right for me. The FT Cleansing Oil deep cleanses my skin and removes dirt, makeup and grime off my face with just a few pump onto dry hands and dry face. A quick massage all over my face/neck and emulsify with some water and it rinses off fairly easily too.

I particularly love the pump bottle packaging and understated scent that makes cleansing my skin a much looked forward event each night of the day.

I then include the SK-II Facial Treatment Oil as my next step prior to Facial Treatment Essence. The Facial Treatment Oil is a fairly new inclusion to the SK-II skincare range. All you need to do is shake well until the two layers (oils & pitera) are mixed evenly. Approximately 5-7 drops on the palm and gently massage all over face and neck area.

The glass bottle packaging also comes with a no mess spout hence making the handling of the oil a mess free experience and more importantly the bottle doesn’t leak of oil either! Hate that when that happens to oil based products.

If needed, the Facial Treatment Oil can be added into the moisturising cream step for a more infused experience.

Overall, I can’t rave about my experiences with oil based skincare products enough. Not only do they keep my skin well moisturised for a longer period of time, it adds radiance and glow to skin. They are often gentle enough to suit most skin types (unless if you have allergy to oil, then please check prior to using them) and provides a soothing effect to skin.

 

SK-II Facial Treament Cleansing Oil RRP AUD$90 (250ml)
SK-II Facial Treament Oil RRP AUD$185 (50ml)
Available in SK-II counters now 

{ 0 comments }

Matrix Style Link Mineral Airy Builder

I love a good mousse in the form of dessert as well as in the form of hair mousse.

IMG_4337

Recently, I got to trial the Matrix Style Link Mineral Airy Builder. This dry texture foam is designed to add volume to hair from roots to tips without adding weight to hair or leaving it greasy looking.

Always start with freshly shampooed and towel dried hair.

IMG_4338

Squeeze some of the super lightweight mousse onto your palm and massage from roots to tips for full volume. Be sure to go through sections by sections as you go.

Matrix airy builder

Add more if needed for the extra grit. Specially great for those who have fine, limp hair. Once applied all over hair, comb through and finger blowdry.

matrix mousse

I use the Style Link Mineral Airy Builder daily and it doesn’t leave my hair feeling dry or crunchy once blow dried. The finish adds body to my fine hair and it leaves my hair looking soft, shiny and healthy too.

Best of all, it doesn’t leave my oily hair looking or feeling greasy at all.

I highly recommend this for those who are looking for an extra oomph/body to their daily hair styling routine.

{ 0 comments }

Page 4 of 418« First...23456...Last »