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

May 17, 2010 by  
Filed under The Fitness Bug

Hello Stayfitbuggers

Let me re-introduce this site to you.

”Innovative ways to build muscle and take them to the next level”

I’ve described how to do this in numerous articles on the site. Namely,

Shock Body Exercise Variations

How To Build Muscle Mass With A High Metabolism?

The Only Way To Train Is To Train Insane

But today I’m going to introduce something different to you. Something that will make the process of bodybuilding that little bit more fun… In the kitchen.

I’m bringing back Killer Foods for Fitness.

But this time I’m doing things a little different.

I’m going to introduce a full bodybuilding daily regime. That is… workouts, exercises, culture specific meals for the entire day.

The Plan

  1. Pre workout meal/ Post workout meals ( Culture specific). Meaning that each of these articles will contain a meal plan based on the food from a specific culture, for that day only.
  2. Workout Routine

You can stick any workout routine in here. Just make sure you construct a workout based on your own bodybuilding map. If you don’t know how to do that, then make sure you grab this ebook to learn how!

Make sure you do! If you really are serious about building muscle of course :).

Just apply the train insane/ shock body principles to that workout.

Todays Theme = INDIAN!

The Pre workout Meal

Dhal Curry with Basmati Rice and Chicken

The 3 things your pre workout meal needs to contain.

  • Protein
  • Carbs
  • Fat

You’ll need a gut full of these to ensure that you have enough energy to get you through the workout. Especially a Stay-Fit Bug Workout! However, you’ll want to lay off the fats a little as that will make it harder for you to digest the proteins and carbs.

The Types of Foods

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

The Meal

The Dhal Curry may not look too appetizing, but trust me… it will sizzle your taste buds! But that’s not the best part about this Indian dish. We are in the game of building muscle, so it’s important that we eat a good pre-workout meal.

What makes this meal great?

The curry by itself contains potatoes and adding this to a dish of rice will make this curry complete. If you really want to put the icing on the cake (without the cake) then add chicken to your dish with yogurt as dessert.

As you can see, this entire meal contains a vast array of the big 3 (Protein/ carbs/ fat). You’re just doing it ‘Indian’ style 🙂

Here’s the low-down on how to prepare this dish for yourself.


  • sliced onion
  • 1 chopped tomato
  • 1 tsp garam masala
  • 1/2 cup moong dhal
  • 2 medium size potatoes
  • Salt to taste
  • A touch of turmeric powder
  • 3 tsp vegetable oil
  • 1 tsp mustard
  • 1 tsp cumin seeds

How to make the Dhal Curry

  • Boil the potatoes, peel and smash it.
  • Cook the moong dhal and blend it.
  • Set aside.
  • Add mustard in a skillet of hot oil.
  • Add cumin seeds
  • Add onion and tomato then stir and cook till the onions are golden.
  • Add boiled moong dhal and smashed potatoes followed by salt, turmeric powder and garam masala.
  • Fry for a minute.
  • Add some water and keep boiling for 3 minutes.


Post Workout Meal

As you all may know, working out means you are burning off proteins and carbs. Leave your body in that state for too long and you can guarantee that workout would have been a waste of time. The best solution to that problem is to eat foods that are easy to digest. I’ve previously mentioned these foods as solutions.

Peanut butter and jam (jelly) sandwich

Glutamine supplement mix

But today we are going Indian


Pav Bhaaji

I actually stumbled upon this one on my travels, to India of course. The main thing that caught my eye with this meal (As a post workout meal) was that it was quick and easy to make, and the fact that it contains bread, potatoes and French beans. All of which should be enough to restore your glycogen stores. Oh yea, it’s tasty too!

You’ve seen how it looks. Here’s how you make it.



  • Chopped Mixed Vegetables (Carrots, Potatoes, tomatoes, Green peas, French beans, Cauliflower, Lima beans etc.)
  • Cumin seeds – half tsp
  • Green chillies – 4 slit length wise
  • Garam Masala powder – half tsp
  • Dhaniya/Coriander seeds powder – 1 tsp
  • Chaat Masala (optional) – 2 pinches
  • Turmeric powder – 2 pinches
  • Pav Bhaaji Masala – 2 tbs
  • Butter – 4 tbs
  • Salt and Chilly powder – to taste
  • Cilantro/Coriander – for garnish


  • Pav’s/Bread Buns – 8 to 10
  • Butter – 2 tbs

How to Prepare


Chop all mixed vegetables and either pressure cook them or boil in microwave for 10 minutes and mash them into a coarse mixture.

Heat a deep skillet and add 2 tbs of oil and 1 tbs butter. Add cumin seeds and slit green chillies. Add the mashed vegetables.

Add pav bhaaji, masala, garam masala, dhaniya powder, salt and chilly powder. Mix thoroughly. Add 2 cups of water. Mash vegetables while stirring. Cover with the lid and continue cooking for another 5 minutes/until the bhaaji turns into a brownish color.

Remove the lid. Add 1 more tbs of butter and continue cooking until the gravy thickens and reaches the desired consistency (approx 5-10 minutes).

Finish off by topping with cilantro.


  • Cut the pav’s/buns into halves.
  • Heat a pan and smear butter over it.
  • Roast the pav’s on one side until they turn golden brown.

That concludes your day in the life eating Indian!

I’ve tried and tested this whole day before and I’ll do it again some time soon. But if you want to add a little spice to your bodybuilding day, then carry this plan around with throughout your day on your iPhone, Ebook reader, netbook or whatever it is you use to consume information. If you know of any other great Indian pre-workout/ post workout meals, feel free to post them in the comments. We all love embracing other cultures, so do yourself a favour and mix that love of embracing into your bodybuilding workouts.

See you in the comments.

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