The Ultimate ‘Done For You’ Bodybuilding Regime (THAI)

May 21, 2010 by  
Filed under The Fitness Bug

Welcome to yet another edition of ‘Done For You’ Bodybuilding Regimes. If this is your first visit, let me briefly explain what this is.

  1. Pre-workout/ Post workout meals (From different cultures around the globe)
  2. Train insane workout routines (adapted to your own bodybuilding map)

So it’s a ‘Done For You’ day of bodybuilding with a little extra flavor and spice. The first ‘Done For You’ bodybuilding regime I introduced took us on a trip to India and we won’t be travelling too far for our next cultural hot spot either.

Today’s theme: THAILAND

Thailand has been on my favorite countries list for some years now, and one of the reasons it makes that list is because of the lovely food they have on offer. The way to a man’s heart really is through his stomach (Take note ladies)!

Both of the meals I introduce today are a testament to that.

The Pre-workout Meal

As you all know from the first ‘Done For You’ Bodybuilding Regime, your pre-workout meal will need to consist of,

  • Protein
  • Carbs
  • Fat

With food types,

  • Whole meal bread/rolls
  • Potatoes
  • Yogurt
  • Brown rice
  • Whole meal pasta
  • Wholegrain cereals
  • Oatmeal

Now… when I stayed in Thailand, I really did have a feast out there, and going to the gym was a huge part of my lifestyle when I stayed there.

A day in the life of Shaun Sinclair in Thailand

  1. Wake up at 7.00am
  2. Breakfast = ‘Pure’ Pineapple Juice, ‘Pure’ orange juice, BIG omelet
  3. Miscellaneous activities for 2 hours
  4. 2nd meal…

Thai Pineapple Fried Rice (Served in A Pineapple Shell)

This is the pre-workout meal I would have before hitting the gym… and it really is a hand on heart favorite. It even got to a point where I had to ban myself from eating this meal due to addiction.

I already know you are drooling over the picture above (Yes, that was the meal that I devoured!), but unfortunately you can’t lick the computer screen. That won’t have the same effect on your taste buds I’m afraid. But you can learn how to prepare this meal your self, unless you have a local Thai restaurant that serves them.

But first… the reason why the Thai Pineapple Fried Rice (Served in A Pineapple Shell) meal makes for a great pre-workout meal.

The Ingredients

  • 1 cup chicken, boneless and skinless, cut into bite-sized cubes
  • 2 eggs
  • 2 tablespoons Golden Mountain sauce
  • 1 teaspoon tapioca flour
  • 4 cups cooked jasmine rice (day old works best)
  • 5 cloves garlic, chopped
  • 1/2 cup sliced yellow onion
  • 1/2 cup sliced green bell pepper
  • 1/2 cup sliced red bell pepper
  • 1/2 cup sliced tomato
  • 1 cup fresh pineapple chunks
  • 1/4 cup cooked dried pork (omit or add more if desired)
  • 1 teaspoon sugar
  • 2 tablespoons thin soy sauce
  • 1/4 teaspoon Thai pepper powder
  • 1 teaspoon salt
  • 1 teaspoon Thai curry power
  • 5 tablespoons vegetable oil
  • 1/4 cup chopped spring onion for garnish
  • 2 sprigs fresh cilantro for garnish


The two big winners here are rice and chicken, as fuel for pre-workout energy. However, the pineapple itself is a winner here as pineapple helps you digest food quickly. But this isn’t just about eating the right food. It’s about eating the best and most exquisite food from around the globe, and this meal easily fits the bill.

How to Prepare it

Marinade the chicken in a bowl with the tapioca starch and 1 tablespoon of Golden Mountain sauce. Set aside for just 10-15 minutes.

In a hot skillet or wok, scramble both eggs in two tablespoons of hot vegetable oil. Whip the eggs quick to cook, remove and set aside.

In the same wok, add three tablespoons vegetable oil. Heat, then add chopped garlic. Add chicken and cook for a few minutes. Add yellow onions, red and green bell peppers, then the pineapple. Add 2 tablespoons thin soy sauce, sugar, Thai pepper powder, salt, and curry powder. Let this cook over medium heat for a few minutes, so the pineapple releases juice and flavors all ingredients. Watch for it to become juicy. Add 1 tablespoon of Golden Mountain sauce to the top of your bowl of jasmine rice, then add this to the wok. Mix well. Remove rom heat. Add tomato, scrambled eggs, mix gently, serve and enjoy!


How to Create the Pineapple Shell

Now, I might be able to find my way around the kitchen, but Shaun Sinclair is no expert chef. Building REAL muscle the hardgainer way is my game, and as you can see from the photo, I didn’t cook this meal on my travels. It was eaten at top restaurants. So unfortunately, I can’t describe the best way to prepare the pineapple shell for this meal.

However, I’ve found a great source (Just like those above) that describes the process pretty well.

How to Cut a Pineapple (Plus Create a Pineapple “Boat”)


Overall, this proved to be a great meal that helped me maintain muscle mass in the sweltering heat.

Shaun Sinclair at the time (Click the images to enlarge)

The Workout Routine

Like I mentioned in the previous post, you can take your pick of workouts from the archives or Bugs Workout Routines and then apply the train insane concept to it.

But for the sake of this post, here is a routine that has worked well for me and caused pain.

A cool bicep workout! Since I know you’ll all be showing them off in this build up to summer.

Preacher Hammer Dumbbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Spider EZ Bar Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

Reverse Grip Barbell Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minutes of rest between each set

The Post Workout Meal

What your body will need?

Fast acting and easy digesting…

  • Protein
  • Carbs
  • Fat

WATER (Continuously throughout the rest of the day)


  1. Eat this meal before you stop sweating.
  2. Eat one extra serving above your own metabolic rate.

And remember, you will want to eat this meal within 30 minutes of finishing the workout.

As you saw earlier, I would drink a glass of ‘Pure’ orange juice and ‘Pure’ pineapple juice. And I mean PURE!

You can do the same as a part of this day, just double up on the intake for your post workout meal.

Thai Carrot Salad with Peanuts

Now this was something that I first tried at a restaurant, but after a while of actually ‘living’ in a place, you start to learn that cooking food yourself becomes a cost saving solution. In doing so, I found some experienced cooking buddies who showed me how to prepare this meal in the condo I was staying in.

The meals bonus points?

Cooked carrots – Great for carbs

Peanuts for protein

The Ingredients

1/4 cup rice vinegar
3 tablespoons fresh lime juice
1 tablespoon fresh orange juice
1 tablespoon orange zest
1 tablespoon chopped fresh cilantro
3 tablespoons pure maple syrup
1/4 teaspoon red chili flakes
3 cups grated carrots
1 cup chopped peanuts
Finely chopped fresh mint, for garnish


Blend all the vinaigrette ingredients. Add the chili flakes last, adding them a little at a time to taste.

Wash the carrots with a brush and grate them into a large bowl. Add half the dressing, saving the rest for another use (It will keep refrigerated for up to 1 week). Marinate for 15 to 20 minutes before serving. Finish off with chopped peanuts and mint.

This recipe was given to me and I have cooked it up several times since. Practice does make perfect, but again, I am no chef, and I’ll probably never cook this up to the level that those friendly pros did.

Last Words

That’s Thai folks!

I may have been in Thailand when living out this ‘Done For You’ bodybuilding regime, but the fact is, it can be mimicked from anywhere in the world, now that you have the recipe at your disposal.

And the fact is… it worked for me. Look how big I got in those pictures above. That is the size I like to be and it’s not often that I get to maintain that size either. Well, I do, but not that level of bodybuilding happiness. All you need to know is that the above worked pretty well for me, which means it will probably work pretty well for you. Just apply it all to your own bodybuilding map.

Until next time…

Bugs out!

See you in the comments.

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What To Eat After A Weightlifting Workout?

September 29, 2009 by  
Filed under The Fitness Bug


Back in the days of athletic training, my coach used to drum it into our heads that we had to eat a good meal packed with protein, carbs and fat (yes… you do need fat), but no less then 2 hours before the training session. The reason for this is because eating heavy foods takes time to digest and by the time it has digested, the body would be ready to use the new energy. This would be food such as,


  • Egg
  • Chicken
  • Tuna Fish


  • Brown Bread
  • Rice

However, there was many a time that I broke this 2 hour rule, and I suffered for it. The key word here is ‘vomit’, and you don’t want to do that while you are at the gym. But everyone has been asking what to eat for a post workout meal, and again, the Bug is here to help answer that.

For quite some time I would always follow the rule above and eat a very good meal before my workout, work my muscles hard and eat hardly anything afterwards. That seemed to work for me, and doing that didn’t affect my muscle building results. But one day I took some advice from a fellow gym goer and stated that I should eat something after my workout.

But what to eat?

Well, there are two things we need to state first.

1) You need to drink water (which you should already be doing)

2) You must NOT eat any fatty foods

Earlier I stated that you do need fat in your diet, which is true, but this is bad to include in a post workout meal.


Because fat slows down digestion, and in the case of a post workout meal, it would be slowing down the digestion of protein and carbs and these are the key things your body will need. In fact you can help speed up that digestion by eating Pineapple and papaya. This has proven to be a good source for speeding up the digestion of protein.


The second thing we need to state is,

How soon should you eat after the workout?

Well you need to eat straight after your workout. That is, the moment you put the dumbbells down….

Ok not as soon as that, that is a bit extreme. But for your body to benefit the most from a post workout meal, it should be 30 minutes (1 hour max) after your workout. I personally go to my local restaurant/cafe, as they have just what I need for a perfect post workout meal, and I get to relax properly, read a magazine or what ever (You should too).

Ok, I will do that, but stop keeping me in suspense. What food should I eat?

Now, we know that your body needs… proteins and carbs (but not the heavy stuff) and doesn’t need fat (as that slows digestion too).

The type of protein you should take is Whey protein. For those who don’t know what that is, Whey protein is a powder supplement that you can take to fill your body with the protein nutrients that it would lack after a workout. Whey protein is also the fastest digesting protein there is, and the best way to consume it would be to mix it with a liquid such as milk or water.

Once it becomes a liquid you would now have a protein shake and it would naturally make it quicker to digest than solid food. This is the reason why Whey protein has become so popular in recent years as it is the source of a great post workout meal.

100 whey gold standard

How much to take?

0.15-0.25 grams of protein (per pound) of your body weight. So a 175lb person (my bodyweight) would go for 26-43 grams (1.5 scoops) a time. As some of you might know, I’ve been using Optimum Nutrition Whey protein for the past 2 years, so that’s what I recommend (you can see my Gold Standard wWhey Protein verdict here).


Before I dive into the type of carbs that you need, you first need to understand that you will need to have carbs in your diet if you plan to build muscle. Without carbs in your system your body may actually start to break down your muscles rather than build them up (Now we don’t want that now… do we). Carbs also help move nutrients to your muscles quickly too.

With carbs we also need to avoid the heavy foods, those of which I mentioned earlier, quite simply because they take long to digest. Instead what you need to eat is sugar, just sugar!

That might actually sound a bit crazy, and generally not a smart thing to do, but this is the post workout meal so you can be excused if anyone see’s you eating spoonful’s of sugar.

The type of sugar you should take is one called Dextrose, and like Whey protein, it has become a people’s favourite for the post workout meal. I’ve not yet written about my use of Dextrose yet, but I will do soon. Just know that is what you need to mix along with your Whey protein shake that you would have created earlier.

How much to take?

Between 0.25-0.4 grams of carbs (per pound) of your body weight from Dextrose (a 175lb person would shoot for between 40-70 grams)

There really is nothing trivial about the post workout meal, but that is the type of meal you should take after your workouts, and if I stumble upon any other great combinations in the coming weeks/ months, I’ll be sure to le you know.

Have you tried this blend before?

If so, how did it work for you?

See you in the comments.

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