Wednesday, June 26, 2013

L3F Kettlebell Sport Diet! By: Coach Timothy Ayson (www.timayson,com)

Burn fat, Build muscle at the same time with this Diet plan from Coach Tim Ayson.

Coach Tim Ayson  The Definition of Kettlebell lifting here in the Philippines produced Elite Athletes through the L3F system (Level 3 System). One of the founders of the FKC (Filipino Kettlebell Club). turning ordinary into extraordinary. Training under coach Tim unleashed the beast mode inside of me. 400 burpees baby! Without Coach Tim/L3F it's chest and arms all damn day for me.. all damn day. It's a place where i developed my mental toughness. Training with my fellow L3F athletes is such a blessing. Good company , intense training and the most important thing..RESULTS!. it's been awhile since i last step foot on that 
gym. I'll be back.  Anyways here the link for the L3F Diet Designed by Coach Tim Ayson! Lower your body fat %, Build Muscle and increase performance. (L3F DIET by: Tim Ayson) ( Facebook page of the FKC Filipino Kettlebell Club ) ( L3F Kettlebell GYM Official Page )

Happy Training! And may the odds be ever in your favor!.

Saturday, February 9, 2013

Workout Log!

Monday is squat day! Hassle talagang mag train ng legs, pero no choice.  there's a saying that goes "If your not Squatting! You ain't training" Leg press for squat? I don't think so.

Personal Info: 23 Years old  143 Weight /  5'11 Height

Current lifts

Squat: 230
Deadlift 290
Bench 160
Clean & Press 120

Short Term Goal
Squat: 250
Deadlift 300
Bench 180
Clean & Press 150 (above bodyweight)

Current Program:

Monday: Squat 5x3x1 , Bench 5x3x1, Chin ups 5x5 (45mins)
Tuesday:  10,9,8,7,6,5,4,3,2,1 Burpees level 2 / V-ups
Wednesday: Deadlift 1x5, Clean & Press 3x5, Barbell Rows 3x5 (40mins)
Thursday: 50 Burpees lvl 2, Db Thrusters 3x15
Friday: Squat 3x5, Bench 3x5, Chin ups 5x5,
Sat & Sun: 50 Burpees level 2

If you can notice that i always do BURPEES on my rest days is that im trying to lower my body fat percentage, right now i have 11% BF%
I don't do Jogging/running because for me its toooo HASSLE and That's too mainstream! LOL  Burpees nalang LOL.

Intense!!! Take note. By saying intensity its not 2-3hours in the GYM its what you do that makes it INTENSE.

example: Guy A Squating 320 Pounds 1 rep max THATS INTENSE!
              Guy B Bicep Curiling  20 pound DB for 20 reps for 3 sets NOT INTENSE!

Guys! i urge you to become Physically active. Sabi nga ni Socrates "No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. "– Socrates

I believe we are all warriors! No excuses! STRIVE for excellence in everything that you do. Make the right choice! because the right choice is always the hard one!. 

Wednesday, January 2, 2013

After an intense weekdays from work / strength/conditioning & mma training 
usually at weekends when im still bored.. i do some depus*iefycation.  here's some ex of the ff. 

(Indoor Circuit No rest ) 
20 Burpees w/ push up
20 High Knees
20 Push ups
20 Jump Squats
20 V-ups
20 Mountain Climbers
20 Push ups

Jumping Jack Flash ( saw this one on the web )

50 Jumping jacks
45 Body Squat
40 Jumping jacks
35 Push ups
30 Jumping jacks
25 knee to chest Tuck jumps
20 Jumping jacks
15 Burpees w/ push up
10 Jumping jacks
5 Burpees w/ Push up

4 minutes of hell w/ DB thruster
*grab a pair of dbs then go! 20secs then rest for 10 secs. for 4 minutes

I''m inspired by my Kettlebell Coach Timothy Ayson on doing these kind of workouts.
He showed the Meaning of Mental Toughness to never give up, don't quit, leave your EGO at the door, don't be a pussie and to have
the balls to push harder. I'm applying this "Mental Toughness" on every aspect of my life
at work,home & training. challenging myself ; setting new goals. It's not about being cool.
It's about how bad you want it.

Friday, May 4, 2012

Starch Cycling Diet

Time to be Lean and Mean! Lean with power.
Diet: Starch Cycling

Monday – Thursday: Eat Fruits and Ulam Only
Friday – 11am you can return to normal eating
Saturday – All day Normal Eating
Sunday – Cheat Day

In order to build up your threshold for this you need to do it gradually:

Week 1 Monday and Tuesday Only - Wed - Fri minimal Starch and sugar , Sat Normal , Sun Cheat
Week 2-3 Monday - Wed then Thurs - Fri minimal Starch and sugar , Sat Normal , Sun Cheat
Week 4 onwards - Mon - Thurs, Fri minimal Starch and sugar , Sat Normal , Sun Cheat


1. Oatmeal
2. Rice
3. Bread
4. Potatoes
5. Corn

Your arsenal during no starch days:

1. Oranges
2. Apples
3. Vegetables (cauliflower, broccoli , etc)
4. Whey protein
5. Coconut
6. Milk
7. Handful of Nuts 3/day
8. Water
9. Beans or Lentils


1. Whey Protein
2. Amino Acid Tablets (Optional)

From my Strength and Conditioning Coach Tim Ayson! ( 

No gym no problem! BURN FAT.

This is from my Strength and Conditioning Coach Tim Ayson.
You can do the ff Sets at home.

Set 1

50 Pike Jumps 
50 Pushup Position Hops
30 Pike Jumps
70 Pushup position Hops
10 Pike Jumps 
100 Pushup Position Hops

Set 2

50 Ski Swings 
50 Reverse Jump Jacks
30 Ski Swings
70 Reverse Jump Jacks
10 Ski Swings 
100 Reverse Jump Jacks!

For more information go to (

Kettlebell Philippines - Southern Manila Strength and Conditioning)

Thursday, October 20, 2011

Quote Time!

Here's a few list of my favorite quotes in life.

Motivational! Nostalgia! Inspirational!

"Another same old day as i open my eye's, nothing new i then realize.
Even though its all the same, the thought of you makes me shout your name,
Because each day i think of you, it makes me feel brand new." by ME

" I cannot turn back time, because the power isn't mine,So I'll close my eye's and dream of you, i hope this dream of mine will come true, that the time will come and we will meet again and live for the moment till the end."
By Me

"If you don't know what you want," the doorman said, "you end up with a lot you don't." ~Chuck Palahniuk, Fight Club, Chapter 5

I just don't want to die without a few scars. ~Chuck Palahniuk, Fight Club, Chapter 6

When the world says, "Give up,"
Hope whispers, "Try it one more time."
~Author Unknown

He conquers who endures. ~Persius

The race is not always to the swift, but to those who keep on running. ~Author unknown, in reference to Ecclesiastes 9:11, "I returned, and saw under the sun, that the race is not to the swift, nor the battle to the strong, neither yet bread to the wise, nor yet riches to men of understanding, nor yet favour to men of skill; but time and chance happeneth to them all."

I have not failed. I've just found 10,000 ways that won't work. ~Thomas Edison

Failure sometimes enlarges the spirit. You have to fall back upon humanity and God. ~Charles Horton Cooley

Our business in life is not to succeed, but to continue to fail in good spirits. ~Robert Louis Stevenson

The winds and waves are always on the side of the ablest navigators. ~Edward Gibbon, The Decline and Fall of the Roman Empire

Even if you're on the right track, you'll get run over if you just sit there. ~Will Rogers



Monday, February 21, 2011


Wow its been awhile blogspot. Can't wait to post new topics about health and etc.