Yes it is sometimes tough here in China with so much great tasting food, even with sufficient exercise for many of us “Lao Wai loosing fat (depending on how much you need to lose) maybe difficult.  I have met people here whom have lost up to 30kgs of fat, however these are usually people whom had a lot to lose and were living on a western fast food diet almost everyday thus the change of diet to rice and dishes was more than sufficient to lose a great deal of fat.  For others (like me) whom are already quiet healthy, exercise and eat good food, it is very hard to get rid of those last few kilo’s and sometimes we have even put on weight… If you are “returnee” i.e. a Chinese/American or Chinese/Australian, then you will probably not gain weight at all because simply your genetics are used to eating rice and oily dishes everyday, thus you will digest it effectively into energy and thus gain no fat or even lose.  With so many “yummy” dishes, rice, noodles and “bing” every meal for most of us “Lao Wai”, losing fat in China can be quiet difficult.


To lose fat, stay healthy and put on muscle for us “Lao Wai”, a diet combined with the right supplements with exercise works well for me and may also work for you.  For people whom say they just don’t have time, I seem to fit it in and work often 10hours a day 7days a week… time is usually not he issue but motivation is!  

 
Here is my schedule which I try to commit to around 4-5 days a week.  If are trying to gain muscle or lose fat if you are not hitting the gym at least 4 times with a combination of cardio and weights then you are simply maintaining your body and will not “get bigger” or “get smaller”.  With weight training you need to train a different body part every work every week.  Do not over train and make sure you rest… remember you are not actually gaining muscle in the gym, but you are gaining muscle while you rest, while you eat and while you take the supplements that help recover and build your body.  Thus the saying “you are what you eat” is even more true when it comes to bodybuilding and losing fat… exercise is on part of this.

Before Breakfast

Glass of warm water mixed with lemon together take 2 capsules of liver herbs.

Meal 1

Shake, low fat milk mixed with 2 handfuls of organic oats, 1 packet of organic green barley grass, 1 tablespoon of extra virgin olive oil, small amount of orange juice for flavor and one scoop of protein powder/or 200ml of yoghurt.

After Breakfast

Followed by Multi Vitamins, Omega 3 Fish Oil, Joint Repair/Glucosomine, and Lecithin Capsules.

Exercise

20 minute walk to office

Meal 2

Apple and protein shake mixed with extra virgin olive oil/or handful of almonds

Meal 3

Can of tuna with spring water with an organic carrot and organic cucumber with a small handful of almonds


After Lunch

Followed by Multivitamins, Omega 3 fish oil and Lecithin Caps

Meal 4

Protein Shake

10grams (table spoon) of L-Glutamine

3 Tribulus/Natural Testosterone Boosters

Exercise

20mins walk home from office

Exercise

30mins of high intensity cardio in gym

30mins of weight training (train a different body part each day)

Meal 5 after exercise

After exercise have 1 scoop of whey isolate protein and 10 Grams of L-Glutamine (for extra muscle gain add in 5grams of Creatine into the shake)

Meal 6

Lean chicken breast, beef, pork or fish mixed with tomatoes and sweet potato… experiment with recipes.  At Chinese restaurant fish is always a good healthy choice followed by some vegetables or salad.

Before bed

10grams of L – Glutamine

Why everything will help:


Warm Water with Lemon

This will help clean the liver and kick start your metabolism


Liver Herbs

Fat and other by products are flushed out through your system via the liver, thus the healthier the liver the easier it is too lose fat


Protein Powder

This will help lose body fat by speeding up the metabolism, and also repair muscle.  This sometimes acts as a meal replacement also so you can “eat clean”


Green Barley Grass

This is one of the most amazing natural products that everyone should use no matter what your goal or program is… containing many vitamins mineral and amino acids not only will it help clean and detoxify the body it is also one of natures highest “Alkaline Food”.

L-Glutamine

The most abundant Amino Acid in your muscles… Help protect your muscles from injury, help promote natural growth hormone and encourages protein synthesis.  Growth Hormone (GH) is one of the most powerful hormones in our bodies creating stronger leaner bodies with ease.  I only take this on the days that I train so don’t waist your money using it on your off days.

Multivitamins

This is my corner stone product, helps promote healthy body, skin, muscles brain and basically gives more energy… more energy you have the easier it is to lose fat, gain muscle and exercise

Omega 3 Fish Oil

You must be living under a rock if you have not heard of this one which is one of the most important nutrients for healthy heart, brain, skin, hair helping lose fat, lubricate and protect joints and help recover muscle… EVERYONE SHOULD TAKE THIS.  If you say well I eat fish a few times a week that means nothing, firstly the fish needs to be from deep sea fish like Salmon or Tuna and secondly you need at least 3grams a day of the oil containing DHA and EPA to make a difference.

Glucosamine

If you have bad knees like I do, 3 months of this combined with fish oil and a multivitamin will help elevate pain and strengthen the joints.  All people no matte what age or race should take this product.

Lecithin

Breaks up fats and cholesterol, excellent for a healthy heart, highest phosphatide concentration available, rich source of GLA (Gamma Linoleic Acid), helps the body utilize Vitamins A, D, E and K, excellent for memory, concentration and recall, cleanses liver and kidneys and helps the body absorb nutrients

Tribulus/Pro Hormone Natural Testosterone Booster

This will increase your natural testosterone; testosterone is the male hormone which will help increase muscle mass and strength in the gym.  The more muscle you have the free form testosterone you have in your body the easier it will be to lose fat.  I take this before the gym to increase my strength and energy for the weight training.

Extra Virgin Olive Oil

Consisting of monounsaturated fats “the good fats”, this will help you lose fat and have natural healthy skin and hair.  All fats are not created equal good fats that are found in Olive Oil are ones that will help the body stay healthy and promote fat loss.

Oats

Considered by many bodybuilders as the best thing to eat… the oats are one of the lowest GI index carbohydrates, high in fiber and also a natural high source of protein.  Give you energy in the morning and help your body stay strong and energized all day.

Additional Things That May Help:

Fat Loss Caps

This will help speed up the metabolism, heat the body for burning fat, and decrease your appetite.  Often these products have a lot of caffeine in them so I don’t recommend them for people with sensitive hearts and high blood pressure.  I personally don’t take them as I find them a bit strong to use, however can work great for some if used wisely for a short period of time

Creatine

This will help recovery; give you more energy and strength for the gym… great for a person wanting to really gain muscle and strength fast… I don’t recommend this for someone however who is just concerned about losing fat as it will increase the body to hold water under the skin.  Creatine is by far mine and most fitness/bodybuilders favorite supplement but used more for muscle gain and strength than anything else.

Hope this helps you guys out that have asked and points you even closer to the direction of your goals!

Have A Healthy Day,

 

Drew