VinceChan.net

Want Hollywood muscle? I’m trying this 300-rep Spartan workout — used by the cast of the movie — for a full-body transformation.

But I might be running out of time? I’m going back to Asia by the end of this month to visit tons of family and relatives that I’ve not seen in 17 years. Is it vain for me to want to make a good impression? I’m definitely gorging myself on the delicious food on my 3 week vacation. All the more reason to build a strong foundation now!

Here’s a baseline calculation I recently learnt to determine your optimal body weight versus your height. Most people I know aren’t too far off from their optimal height / weight combination. I’ve tested the calculation on a few friends, and all of them have stated that it’s attainable for them.

• Use the baseline of 5′ 8″.
• To achieve a lean muscular frame, your 5′ 8″ benchmark weight should be 160 lbs.
  • Under 160, and the focus to build muscle makes more sense than losing fat.
  • Over 160, and the focus should be managing weight through dieting and cardio.
• For every inch of additional height, add 5 pounds to the optimal weight (i.e. 5′ 10″ = 170 pounds)
• For every inch of height reduction, subtract 5 pounds from the optimal weight (i.e. 5′ 6″ = 150 pounds)

I am 5″ 6″ so I should be at 150 lbs. Remember when I was at 178? I’m happy to report that I’m currently at 159 lbs thanks to a lifestyle change in my eating habits, and more focus on weight work outs and cardio. I’ll slowly work towards 150 lbs as a goal by the end of the year. I’m sure the “300″ workout will come in handy. Those floorwipers look like ab-killers!

The Vacation
I’m still quite chill about the vacation, but I can just sense the excitement building up slowly. I’ll be making 3 stops, taking off from Canada April 30^th, and arriving at Singapore Changi airport May 2^nd where we’ll celebrate my grandpa’s 90^th birthday bash! It’s going to be all about the food in Singapore. From there, I’ll head off to Hong Kong to visit friends May 12^th (exactly the 17 year anniversay of when I first left Singapore). My focus in Hong Kong will be shopping for clothes and visiting friends. Finally, I’ll drop in on a few familiar faces in Taiwan May 15^th – 18^th. The food should be delectable, but I’ll be looking for some cheap electronic gadgets.

It’s gonna be a lot of fun! I’ll keep you posted!