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Hi!! So far I ditched all my cardio besides my HIIT sessions. I lift 5 days a week and I increase calories usually weekly but sometimes twice a week. It really depends on what my coach(Layne Norton)...

Ok, I hope some of the readers wrote down their problems lol
There are as many problem as there are people. Our problem is uniquely ours. It can be life^threatening, life-damaging, or even soxially...

Aw... I have been away for a while! Gotta go to bed soon but I would like to ask you guys to get a piece of paper and write down what your problem is...

Got back from a business trip..... finally!
I utilized my banker's mentality to the fullest ... lol stayed in the office for two nights, slept only 4 hours or less for a few days....
I am trying to...

I've been busy with study and work. I haven't yet found the balance between these two.
Health/Workout is my first priority, but I cannot stop feeling like I'm running away from some obligations as...

My bone density was 110%!!(100% is the average of my age)
My blood test was perfect so that the dr was mega suprised. I was so nervous to get a health screening done because of my prolonged history...

Happy new year everyone!
I wasn't able to train for a few days since the majorty of stores were closed for new years celebration.
I also traveled but was able to find a local gold gym. It feels so...

Yes!! Every time I go to the gym, I rise as a star just because I'm the only female lifting heavy there LOL
I love compound exerciese sooooo much

It took me years to say I love my body. I won't lie, I still feel insecured due to some frustration about my metabolism, settling down in Japan etc... However, I have almost zero insecurity which is...

Last night I had this late night meeting which lasted for hours. I had dinner really late because the meeting took longer than expected.
I woke up this morning feeling bloated with some food still...

Aw thank you so much for your kind words. My posts here are always big rants but venting here allows me to keep in perspective.
People like you really inspire and motivate me. Again, thank you so...

Without any intention to sound malicious, I would like to say everyone is f-ing skinny in Japan.
My mom kept saying how I was bulky and looked like a swimmer. I finally told her to be quiet and...

Thank you!
It is really really cold here. I got spoiled with nice warm weather in L.A. I literally ran to the gym once I got off a subway.
I felt a lot weaker than before after a week long of not...

I moved back to Japan a lot earlier due to my family related issue. Now I am organizing everything.
Unlike the states, there is no gym with "enough" facilities except gold gym. However, even the...

Good job!
Nice to see a log of someone else who does PHAT!
You are doing great, keep up :)

So currently my only cardio is HIIT.
I used to use either elliptical or treadmill, but I accidently (but at the same time inevitably) broke some treadmills at gym... come on! keep up!
So i am...

My coach Layne talks about metabolic damage!
Please watch it :)

http://www.biolayne.com/nutrition/biolayne-video-log-9-metabolic-damage/

I miserably failed to follow macro....

Layne told me to increase carb and whenever I tried to increase or decrease something, I fail at first.
Then I blame myself for not following perfect..... I...

I will soon start writing an email to Layne, but I wanted to post here first.
I'd like to write about frustration, and emotions associated with diet, workout, and recovery. So one day, you realize...

I have received some questions about P.H.A.T program, especially how much gains one can expect from doing this program.
Since I still consider myself new to weight lifting, I really cannot give any...