Here's what Tim posted at his note in facebook:
Tim & gf last May 2008
The Book the fueled Tim's passion to fitness Tim around July 2009
Tim - sometime September 2009
The High-Protein, Adequate/Low Carbohydrate Dietary Program
-It is ok to go beyond your protein requirement coz your body can’t store it and will just get rid of it thru ketone bodies in the urine and stool.
-Do aim for 25 grams of fiber per day for normal bowel movement.
-Consume or use only these oils
a.)Olive
b.)Nut
c.) Clarified Butter or plain butter
-Acceptable condiments
a.) Apple Cider Vinegar
b.) Garlic
c.) Chillies
d.) Non-sugar based vinegar
-Supplements
a.)Multivitamins with Selenium for immunity.
b.) Fish oil capsule (Less than 2% cholesterol because pollutants from fish easily get trapped in it.)
c.)Chromium (1 Pill a day and taken straight for 2 to 3 weeks can reduce your intake of sugar.Niacin or Chelated type)
d.) Fat burners (Tea or Pill but NOT CHINESE-MADE.FIRST 3 PRIMARY DIGITS BAR CODE NUMBERS OF GOODS MADE FROM CHINA,690.)
-Artificial sweeteners and soda are fine but in moderation.
-Consume only these vegetables (NOT LISTED: NEVER CONSUME)
a.)Peppers
b.)Mushrooms
c.)eggplant
d.)Patola
e.)green beans
f.)malunggar
g.)kangkong
h.)Kamote tops
i.) Banana heart
j.)Chinese Cabbage
k.)raw cauliflower
l.)Squash
m.)Raw Tomato
n.) Sayote
-Avoid these seafoods
a.)Shrimp
b.)Sugpo
c.) Tahong
d.) Talaba
REMEMBER:1 Cup of Sugar=2 Cups of Carbohydrates
1 Cup of Rice = 7-8 Spoonfuls of Rice
Fat Loss vs Weight Loss
WEIGHT is EVERYTHING.
It is the mass of how dense and/or lean your muscles are. Or how adequate your stores of fat are for use during cold and energy requirements. It is also the length of your intestines, the density of your bones….the volume of your bodily fluids in your hormones.
Also losing weight can do damage to your hormones.some damages are irreversible.
When excess fat is what you lose; Size changes occur very quickly because 6 pounds of fat takes up almost a gallon of space in volume.
The Truth about Cholesterol
• Only 7% are found in the blood.
• It boosts hydro cortisone (natural steroid for growth and cell repair) and sex hormones.
• Regulates blood pressure by boosting aldosterone.
• Main component of Bile Acids because it aids in food digestion and absorbs fat-soluble vitamins A, D, E and K.
• Necessary for Normal Growth and transmits nerve impulses properly.
• Gives skin ability to shed water
• Precursor of Vitamin D in the skin
• Repairs tissues
• Plays a role in transportation of blood fats
• 80% of it is produced by the body.Regulated inside the cells; not by the blood.
The Facts about FAT
• Fat is metabolically inert
• It is self-regulating on intake.
• Higher Insulin Level=Higher Excess Fat=Higher Cholesterol level.
• You need it for energy and heat requirements.
The Ten Commandments of the exercise program on the high-protein diet.
a.)Start with light weights first.(Consume Water and/or Energy Drinks Beforehand)
WARNING:THIS IS LIMITED TO 6 POUNDS ONLY PER ARM.
-It is to strengthen the ligaments, tendons and connective tissue around your joints.
b.)For quick results; Work on your biggest muscles first. (push-ups.)
WARNING: DO NOT ATTEMPT TO DO CRUNCHES UNLESS THERE IS AN INSTRUCTOR AND/OR YOU’RE DOING IT WITH A BENCH/GADGET
c.) Use perfect form or correct posture.
d.)Recalculate and increase your protein intake.
e.)Perform workouts on an empty stomach.
f.)Concentrate on power (how fast can you lift) and strength. Chart and increase speed.
g.) Alternate Cardio and Resistance Training exercises in a week.(6 Days)
h.)Eat a lot of protein only after working out an hour ago.
i.)Have a good night sleep.
j.)Chart your progress down.
Timoy speaks:
This is the M.I.F.A (MOVE IT FAT A**!) Program.
From Puff to getting Buff. Tim gets trimmed. From Chunk to being a Hunk.Transforming himself from Walking Heart-attack to Stunning Heartthrob. ( I SHOULD HAVE WORKED IN P.R. DAMO NA YATA MONEY KO PAG-GANUN.)
I used to weight in around 250 Pounds.The numbers speak for themselves: I had a 42 inch waistline, 24 years old and like almost 8 hours sedentary.My relatives can attest to this till I get fed up of being too fed.(hehehehe)It was either Shape up or Ship Out.I heard comments about how I was.....(Insert FAT JOKE) I was called overweight.I am still overweight but it matters if what's the composition of your weight or what's it made up.Furthermore,You can see from my Photos how I was progressing.No more chubby cheeks and no Photoshop edit done on them.
A year under that program above made my bones stick out in a good way and my excess fat moderated.(Started since August 2008) I can now do push-ups effectively.I could carry heavy weights and move around without too much effort.I have already achieved power.(Rate of Lift)
Suddenly,The ladies were on to me(some giggling and some really staring at my wide shoulders and proportioned gut to my thighs even if I don't have to drop my name).Some of my former schoolmates and classmates were mesmerized how I pulled it off.Others accused me that I was allegedly using drugs.(YES!I do use Drugs.I pop pills!So shut up!They are called Supplements,Multivitamins and Fat Burners but prohibited in using steroids.)
But some really believed and others who used to mock me were sh&t-scared when they saw my boney fists.I could be intimate or do something to intimidate.The weird thing about doing this program is that I often see others losing weight but at the expense of their hair,nails,skin and hormones.Some were jogging and sneezing at the same time even if it was in good weather; Not Good.Some had sagging skin; Worse.Some fainted due to deprivation of food rich in protein/good cholesterol and fat; Worst.
S/he may look good on the outside but his/her body feels bad due to that faddish crammed eating style called DIET. South Beach Diet is a B*TCH. (Besides, You don't live in Santorini where you really have to exert a lot of effort to transport yourself from one place to the other.) Skipping meals would also translate as flirting with the Grim Reaper. After 6 Diet? How about 6 Feet Under with all the internal organs and hormones damaged beyond repair? You can't fool Mother Nature. It would take another 7,000 to 10,000 years for a Human Being to evolve fully into a Carbohydrate eater.Didn't you know that Archaeologists know the bones of ancient people if they were obese or healthy by examining the density and length of such skeletal remains. If it's longer and harder, it meant FIT. If not...then it's OverFat. Which I am avoiding/preventing from happening again.Others insist on counting your calorie intake;Right.Like if you were born with a CalorieMeter in your brain then it's all good but since it ain't so you get my drift,ayt? And Atkins is the FATkins diet!
Some would say; It is in the genes!You know what is my reply to that?How about saying we look better due to our European and Chinese Genes when we trim down?As Benito Mussolini would quote: INACTIVITY IS DEATH. Of course!I got moving.When I am doing my "trimming" sessions; Music is involved like Aggressive Ones (metal, punk and electronica) and when I am doing aerobics I usually join the beat of party ones(Electro-House, Trance and Power Pop Mixes).
Besides, I look great when I will achieve my idealized body shape when I am strutting to Rod Steward's DO YOU THINK I AM SEXY? and PITBULL'S CALLE 8.For now I am making do with how I could close my denim jacket thru its buttons and feeling some muscles formed.I don't even use the weighting scale, I ignore it.Every pound gained is a muscle formed.Every pound lost is excess fat decreased.Besides; You ate too much carbo.Nothing wrong with depriving yourself some carbs/sweet (Common Sense: You had way too much of it already) by increasing your protein intake with exercise.
TRY FOLLOWING THIS FORMULA:
EVERYDAY KEEP A JOURNAL OF YOUR DIETARY INTAKE IN THIS FORMAT:
Breakfast: Protein:(Use black color to write it down)
Carb:(Red)
Fluid:(Blue for Water and Violet for Others)
Fiber:(Green)
IN THAT WAY; YOU GET TO CALCULATE AND IMPROVE ON IT EVERY END OF THE WEEK.
(SAME WITH LUNCH,SNACKS AND DINNER)
EVERY TIME YOU EXERCISE;TRY WRITING A JOURNAL AFTER
-Resistance Training/Weights(USE RED COLORED PEN)
-Cardio/Aerobic Exercises(USE BLUE COLORED PEN)
THEN TALLY EACH JOURNAL'S PROGRESS WEEK BY WEEK.
16 Counts(From 1-8 then 8-1)=1 Repeatition=4 Repeatition=1 Set
Also
I advise you to get laid....
by laying off the
-French Fries
-Cakes
-Pastries
-Softdrinks or Carbonated Beverages
-Non-Light Beers
-Alcoholic Drinks (If you can't then get Intervention by joining Alcoholics Anonymous.Kamu diha mga agaw ug mga "feeling sikat" na friends!)
-Potato
-Foods that are rich in Starch/Flour (And Gravy is one of them!)
BUT THE MOST IMPORTANT THING IS EMOTIONAL QUOTIENT or E.Q.
-Acceptance
-Solution
-Drive
-Reinforcement
-Substitution (if you tend to consume a lot then just reverse it to this program)
-Discipline
REMEMBER: IT WOULD TAKE 12 SERVINGS FOR THE HUMAN DIGESTIVE SYSTEM TO GET USED TO A NEW DIET.OR APPROX. 2 WEEKS.
-Focus
-Consistency
-Rewards Program (no FOOD allowed.Could be Gadgets, Clothes or a new hobby)
If you still can't get it....Remember....I used to do ballroom dancing like CHA CHA. Everytime I see something sweet and yummy; I have a tendency to get near to it but my mind is yelling for me to stop so I back off then I repeat the whole act which is FORWARD:BACKWARD.Till it gets nauseating.Ever heard of the wet look? I have it all the time. Your forehead sweats when you see that yummy chocolate cake with moist icing and your mouth drools then you're mad as h*ll not to eat it but now your face is all wet. The pressure is coming to you but remember to do the CHA CHA.Forward, Backward then STAY AWAY from that.
Then there is the Rhumba. Side-stepping from the table…Right….Left…..It’s just all dancing.But at least;You got exercise and avoided that excess fat-inducing food.
But if you still really want to eat then this advice works for you.It’s Chinese: EAT WITH ONE CHOPSTICK.
If you’re a GWEILO or ROUND-EYE, Try using small plates and small forks/spoons. Avoid Foods/Plates/Platter that is colored YELLOW and RED.Trust me…It subliminally or subconsciously attempts to make you eat more.
The oldest trick in the Txt Message: If given something tempting to eat; always remember to turn your head to the LEFT and TURN to the right.Repeat as Necessary.
**the writer referred to the Protein Diet by Dr.Meades,Tita Lotus Exercise Tips and Tito Macoy's Ultimate Diet Program.Currently, He is still under the program while at the same time doing Chan/Zen Buddhist Meditation to ward off YUMMY TEMPTATIONS. He believes that meditating actually works and It is not Agnostic or Atheistic.His Size is now XL to L.The numbers have decreased except for the Age.His waistline is now 38 then to 36 and he's targeting 34. Sometimes he wonders that some "powers-that-be" might be imposing/exporting a lot of carbo-based junk foods to Third World countries so that the Citizens of those countries would not THINK CRITICALLY for Protein has been known to increase brain performance.
Furthermore, He only consumes 1 CUP OF RICE EVERY MEAL. If you think he would be like those Actor-Hunks,Dead Wrong. They went Nip-Tuck; Timoy worked for it naturally. Lastly,All he wants for Christmas would be those supplements from GNC/Kirkland and He requests the readers to refrain from telling his Mom that he would be dancing naked at Chippendales in front of Well-to-do Matrons if he'll reach his finely Chiseled form wearing cowboy boots,white boxers and a cowboy hat.(Coz it's ladies night and the feeling's right!Snitch and I will really grip your mouth using my bare hands.Not joking.Bwahahahaha!Time's are hard and I got needs too.Don’t worry about those G*ys coz He’ll just dance to MC Hammer’s CAN’T TOUCH THIS.)
The High-Protein, Adequate/Low Carbohydrate Dietary Program
-It is ok to go beyond your protein requirement coz your body can’t store it and will just get rid of it thru ketone bodies in the urine and stool.
-Do aim for 25 grams of fiber per day for normal bowel movement.
-Consume or use only these oils
a.)Olive
b.)Nut
c.) Clarified Butter or plain butter
-Acceptable condiments
a.) Apple Cider Vinegar
b.) Garlic
c.) Chillies
d.) Non-sugar based vinegar
-Supplements
a.)Multivitamins with Selenium for immunity.
b.) Fish oil capsule (Less than 2% cholesterol because pollutants from fish easily get trapped in it.)
c.)Chromium (1 Pill a day and taken straight for 2 to 3 weeks can reduce your intake of sugar.Niacin or Chelated type)
d.) Fat burners (Tea or Pill but NOT CHINESE-MADE.FIRST 3 PRIMARY DIGITS BAR CODE NUMBERS OF GOODS MADE FROM CHINA,690.)
-Artificial sweeteners and soda are fine but in moderation.
-Consume only these vegetables (NOT LISTED: NEVER CONSUME)
a.)Peppers
b.)Mushrooms
c.)eggplant
d.)Patola
e.)green beans
f.)malunggar
g.)kangkong
h.)Kamote tops
i.) Banana heart
j.)Chinese Cabbage
k.)raw cauliflower
l.)Squash
m.)Raw Tomato
n.) Sayote
-Avoid these seafoods
a.)Shrimp
b.)Sugpo
c.) Tahong
d.) Talaba
REMEMBER:1 Cup of Sugar=2 Cups of Carbohydrates
1 Cup of Rice = 7-8 Spoonfuls of Rice
Fat Loss vs Weight Loss
WEIGHT is EVERYTHING.
It is the mass of how dense and/or lean your muscles are. Or how adequate your stores of fat are for use during cold and energy requirements. It is also the length of your intestines, the density of your bones….the volume of your bodily fluids in your hormones.
Also losing weight can do damage to your hormones.some damages are irreversible.
When excess fat is what you lose; Size changes occur very quickly because 6 pounds of fat takes up almost a gallon of space in volume.
The Truth about Cholesterol
• Only 7% are found in the blood.
• It boosts hydro cortisone (natural steroid for growth and cell repair) and sex hormones.
• Regulates blood pressure by boosting aldosterone.
• Main component of Bile Acids because it aids in food digestion and absorbs fat-soluble vitamins A, D, E and K.
• Necessary for Normal Growth and transmits nerve impulses properly.
• Gives skin ability to shed water
• Precursor of Vitamin D in the skin
• Repairs tissues
• Plays a role in transportation of blood fats
• 80% of it is produced by the body.Regulated inside the cells; not by the blood.
The Facts about FAT
• Fat is metabolically inert
• It is self-regulating on intake.
• Higher Insulin Level=Higher Excess Fat=Higher Cholesterol level.
• You need it for energy and heat requirements.
The Ten Commandments of the exercise program on the high-protein diet.
a.)Start with light weights first.(Consume Water and/or Energy Drinks Beforehand)
WARNING:THIS IS LIMITED TO 6 POUNDS ONLY PER ARM.
-It is to strengthen the ligaments, tendons and connective tissue around your joints.
b.)For quick results; Work on your biggest muscles first. (push-ups.)
WARNING: DO NOT ATTEMPT TO DO CRUNCHES UNLESS THERE IS AN INSTRUCTOR AND/OR YOU’RE DOING IT WITH A BENCH/GADGET
c.) Use perfect form or correct posture.
d.)Recalculate and increase your protein intake.
e.)Perform workouts on an empty stomach.
f.)Concentrate on power (how fast can you lift) and strength. Chart and increase speed.
g.) Alternate Cardio and Resistance Training exercises in a week.(6 Days)
h.)Eat a lot of protein only after working out an hour ago.
i.)Have a good night sleep.
j.)Chart your progress down.
Timoy speaks:
This is the M.I.F.A (MOVE IT FAT A**!) Program.
From Puff to getting Buff. Tim gets trimmed. From Chunk to being a Hunk.Transforming himself from Walking Heart-attack to Stunning Heartthrob. ( I SHOULD HAVE WORKED IN P.R. DAMO NA YATA MONEY KO PAG-GANUN.)
I used to weight in around 250 Pounds.The numbers speak for themselves: I had a 42 inch waistline, 24 years old and like almost 8 hours sedentary.My relatives can attest to this till I get fed up of being too fed.(hehehehe)It was either Shape up or Ship Out.I heard comments about how I was.....(Insert FAT JOKE) I was called overweight.I am still overweight but it matters if what's the composition of your weight or what's it made up.Furthermore,You can see from my Photos how I was progressing.No more chubby cheeks and no Photoshop edit done on them.
A year under that program above made my bones stick out in a good way and my excess fat moderated.(Started since August 2008) I can now do push-ups effectively.I could carry heavy weights and move around without too much effort.I have already achieved power.(Rate of Lift)
Suddenly,The ladies were on to me(some giggling and some really staring at my wide shoulders and proportioned gut to my thighs even if I don't have to drop my name).Some of my former schoolmates and classmates were mesmerized how I pulled it off.Others accused me that I was allegedly using drugs.(YES!I do use Drugs.I pop pills!So shut up!They are called Supplements,Multivitamins and Fat Burners but prohibited in using steroids.)
But some really believed and others who used to mock me were sh&t-scared when they saw my boney fists.I could be intimate or do something to intimidate.The weird thing about doing this program is that I often see others losing weight but at the expense of their hair,nails,skin and hormones.Some were jogging and sneezing at the same time even if it was in good weather; Not Good.Some had sagging skin; Worse.Some fainted due to deprivation of food rich in protein/good cholesterol and fat; Worst.
S/he may look good on the outside but his/her body feels bad due to that faddish crammed eating style called DIET. South Beach Diet is a B*TCH. (Besides, You don't live in Santorini where you really have to exert a lot of effort to transport yourself from one place to the other.) Skipping meals would also translate as flirting with the Grim Reaper. After 6 Diet? How about 6 Feet Under with all the internal organs and hormones damaged beyond repair? You can't fool Mother Nature. It would take another 7,000 to 10,000 years for a Human Being to evolve fully into a Carbohydrate eater.Didn't you know that Archaeologists know the bones of ancient people if they were obese or healthy by examining the density and length of such skeletal remains. If it's longer and harder, it meant FIT. If not...then it's OverFat. Which I am avoiding/preventing from happening again.Others insist on counting your calorie intake;Right.Like if you were born with a CalorieMeter in your brain then it's all good but since it ain't so you get my drift,ayt? And Atkins is the FATkins diet!
Some would say; It is in the genes!You know what is my reply to that?How about saying we look better due to our European and Chinese Genes when we trim down?As Benito Mussolini would quote: INACTIVITY IS DEATH. Of course!I got moving.When I am doing my "trimming" sessions; Music is involved like Aggressive Ones (metal, punk and electronica) and when I am doing aerobics I usually join the beat of party ones(Electro-House, Trance and Power Pop Mixes).
Besides, I look great when I will achieve my idealized body shape when I am strutting to Rod Steward's DO YOU THINK I AM SEXY? and PITBULL'S CALLE 8.For now I am making do with how I could close my denim jacket thru its buttons and feeling some muscles formed.I don't even use the weighting scale, I ignore it.Every pound gained is a muscle formed.Every pound lost is excess fat decreased.Besides; You ate too much carbo.Nothing wrong with depriving yourself some carbs/sweet (Common Sense: You had way too much of it already) by increasing your protein intake with exercise.
TRY FOLLOWING THIS FORMULA:
EVERYDAY KEEP A JOURNAL OF YOUR DIETARY INTAKE IN THIS FORMAT:
Breakfast: Protein:(Use black color to write it down)
Carb:(Red)
Fluid:(Blue for Water and Violet for Others)
Fiber:(Green)
IN THAT WAY; YOU GET TO CALCULATE AND IMPROVE ON IT EVERY END OF THE WEEK.
(SAME WITH LUNCH,SNACKS AND DINNER)
EVERY TIME YOU EXERCISE;TRY WRITING A JOURNAL AFTER
-Resistance Training/Weights(USE RED COLORED PEN)
-Cardio/Aerobic Exercises(USE BLUE COLORED PEN)
THEN TALLY EACH JOURNAL'S PROGRESS WEEK BY WEEK.
16 Counts(From 1-8 then 8-1)=1 Repeatition=4 Repeatition=1 Set
Also
I advise you to get laid....
by laying off the
-French Fries
-Cakes
-Pastries
-Softdrinks or Carbonated Beverages
-Non-Light Beers
-Alcoholic Drinks (If you can't then get Intervention by joining Alcoholics Anonymous.Kamu diha mga agaw ug mga "feeling sikat" na friends!)
-Potato
-Foods that are rich in Starch/Flour (And Gravy is one of them!)
BUT THE MOST IMPORTANT THING IS EMOTIONAL QUOTIENT or E.Q.
-Acceptance
-Solution
-Drive
-Reinforcement
-Substitution (if you tend to consume a lot then just reverse it to this program)
-Discipline
REMEMBER: IT WOULD TAKE 12 SERVINGS FOR THE HUMAN DIGESTIVE SYSTEM TO GET USED TO A NEW DIET.OR APPROX. 2 WEEKS.
-Focus
-Consistency
-Rewards Program (no FOOD allowed.Could be Gadgets, Clothes or a new hobby)
If you still can't get it....Remember....I used to do ballroom dancing like CHA CHA. Everytime I see something sweet and yummy; I have a tendency to get near to it but my mind is yelling for me to stop so I back off then I repeat the whole act which is FORWARD:BACKWARD.Till it gets nauseating.Ever heard of the wet look? I have it all the time. Your forehead sweats when you see that yummy chocolate cake with moist icing and your mouth drools then you're mad as h*ll not to eat it but now your face is all wet. The pressure is coming to you but remember to do the CHA CHA.Forward, Backward then STAY AWAY from that.
Then there is the Rhumba. Side-stepping from the table…Right….Left…..It’s just all dancing.But at least;You got exercise and avoided that excess fat-inducing food.
But if you still really want to eat then this advice works for you.It’s Chinese: EAT WITH ONE CHOPSTICK.
If you’re a GWEILO or ROUND-EYE, Try using small plates and small forks/spoons. Avoid Foods/Plates/Platter that is colored YELLOW and RED.Trust me…It subliminally or subconsciously attempts to make you eat more.
The oldest trick in the Txt Message: If given something tempting to eat; always remember to turn your head to the LEFT and TURN to the right.Repeat as Necessary.
**the writer referred to the Protein Diet by Dr.Meades,Tita Lotus Exercise Tips and Tito Macoy's Ultimate Diet Program.Currently, He is still under the program while at the same time doing Chan/Zen Buddhist Meditation to ward off YUMMY TEMPTATIONS. He believes that meditating actually works and It is not Agnostic or Atheistic.His Size is now XL to L.The numbers have decreased except for the Age.His waistline is now 38 then to 36 and he's targeting 34. Sometimes he wonders that some "powers-that-be" might be imposing/exporting a lot of carbo-based junk foods to Third World countries so that the Citizens of those countries would not THINK CRITICALLY for Protein has been known to increase brain performance.
Furthermore, He only consumes 1 CUP OF RICE EVERY MEAL. If you think he would be like those Actor-Hunks,Dead Wrong. They went Nip-Tuck; Timoy worked for it naturally. Lastly,All he wants for Christmas would be those supplements from GNC/Kirkland and He requests the readers to refrain from telling his Mom that he would be dancing naked at Chippendales in front of Well-to-do Matrons if he'll reach his finely Chiseled form wearing cowboy boots,white boxers and a cowboy hat.(Coz it's ladies night and the feeling's right!Snitch and I will really grip your mouth using my bare hands.Not joking.Bwahahahaha!Time's are hard and I got needs too.Don’t worry about those G*ys coz He’ll just dance to MC Hammer’s CAN’T TOUCH THIS.)
