I’ve just got back from Phuket. I’m so damn swollen now because of all those salty and spicy food. Therefore, I need to add more cardio into routine. by walking steadily for long time around 45 minutes. I haven’t filmed much this week. mainly because I haven’t done any workout…. so…it becomes my excuse not filming anything… plus, my burnt skin from Phuket… Alright, it’s Friday and I’ve done the food shopping. in Gourmet market in Siam Paragon. As you see, I only bought unprocessed meat. I’ll have steak tonight. and… cook some chicken breast for tomorrow supply I think I can get some workout done today at home. I’ll show you how to…. setup a home gym. and what should you need to start one. I’ll take you for a tour in my home gym of Less Is More channel let’s see what we have in this channel. that I always use at home. let’s go! Item number 1 dumbbells You can’t live without one. At the end of the day, we need some weight resistance in some form. These dumbbells are from Bowflex. which is adjustable from… 10 pounds each side until 90 pounds each side it’s about…. 4-5 kgs until…. 45 kgs These ones came with their stand. it’s all up to your preference. This is only 1 of many of them out there. Item number 2 A bench. It could be any bench. This happens to match the dumbbells. It’s all up to you. Any bench that is strong enough. that can withstand our weight and dumbbells. all OK. Actually, it’s ok only these 2 items. The next item is optional, for those who want to upgrade your home gym. then I’ll recommend this item number 3… It would be the…. this multifunctional machine to allow you to workout many muscle groups. This set consists of… lat pull down… pull up bar… fly or chest press with cable system so this will focus many muscles This sucks, the leg extension part sucks…. What I mainly use is lat pull down, chest stuffs… and the pull up bar OK, with these 3 equipments, we can… have your fitness at home. If you ask how important it is to have these, it depends on your goal. If you only want to lose weight, body weight is enough. But body weight won’t build enough muscles and muscle definition as I want. Therefore, you need some form of weight resistance. any weight, any weight some people might like barbells, it’s up to you and your space. Today, we have dumbbells and multifunctional machine. I’m going to utilise these for my chest day. OK, I’m done with my chest day. Let’s have good protein after workout. Tonight is steak night. Let’s grill some steaks Let’s update my diet plan now It’s now week 12 (wrong! it’s 11) I’m reducing carbohydrate intake. until week 15, which is our last week. It’s been bumpy…. whenever I went away for vacation, I’ll gain a bit of inconsistent weight slower fat loss progress So, I have to try harder by adding more cardio into routine keep doing LISS (Low Intensity Steady State) Food wise, I need to be more careful about carb intake. protein intake remains the same. same amount of good fat. keep reducing carb slowly at a time, otherwise, your body won’t adapt to it. For example, when we go out for dinner Japanese food in Shinsen market I’ll order what I really like which is salmon sashimi It gives you high protein and good fat. Grilled mackerel, also high protein and good fat. and I didn’t order any rice and consume carb from fruit intead and we got some tofu here. So, I’d like to finish this 11th week’s vlog here. Mainly, I’m going to cut down card intake from this week on. and increase some more cardio sessions. until we end 15 week cycle. keep cutting carb in week 12-15 If you like this content, please like and subscribe to Less Is More channel See you next week!