Wednesday, 29 August 2012

Tempting tempeh

I thoroughly enjoy tempeh (soybean cake). I would usually have it (the stir fried version with black sauce, dried prawns, chillies and onions) whenever I go for Malay food/mixed rice.

On its own, tempeh can be rather tasteless. Tempeh absorbs all the flavours of your marinate of choice and as such you can simply throw in your favourite ingredients and flavours and you'll get a tasty treat! It's not only delicious but protein-packed too.

This cheap source of protein (which cost around RM2.50 for a 150g packet) provides 19g of protein for every 100g serving size.

I've an interesting recipe for tempeh, which you can enjoy with salad or use as filling for your sandwich. I enjoy it ala big breakfast style :-)


Ingredients (Serves 2):-
1. 300g tempeh, cubed
2. 4 slices of wholemeal bread, toasted
3. Half a packet of lettuce, washed and spin-dried
4. 1.5 tablespoon of olive oil
5. 3 tablespoon of balsamic vinegar
6. 3 tablespoon of Worcestershire sauce
7. 3 cloves of garlic, finely chopped
8. 2 tablespoon of chilli flakes
9. 2 tablespoon of pizza/spaghetti herb mix
10. Some freshly ground black pepper

1. Combine and toss tempeh with olive oil, balsamic vinegar, Worcestershire sauce, chopped garlic, chilli flakes, pizza mix herb and ground black pepper
2. Set aside tempeh in the fridge for at least an hour
3. Stir fry tempeh on non-stick pan under low heat until tempeh caramelises
4. Arrange lettuce on an empty plate
5. Place cooked tempeh on the bed of lettuce and serve with toast

Property of Mr Flabby Less
Tempeh tossed with marinate

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Stir fry tempeh on low heat until caramelised 

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Bed of lettuce

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Place cooked tempeh on lettuce

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Serve with toast for a complete meal

This dish is a shade below 470 calories, i.e. tempeh- 300 calories, toast- 156 calories (78 calories per slice) and lettuce- 10 calories.

Try it and let me know what you think! :-)

Saturday, 25 August 2012

I'm in the market to replenish my supplements, especially protein (down to my last week's servings) and the best way to research is via the internet.

"Hmm...lets see whether there are any good deals in the market..."

If you have read my earlier posts, you'll notice I'm a VIP member of GNC. So why not buy from GNC since I've certain privileges (usually in the form of discount)? Nah, change is always good. Who knows, I might just get better deals than what I'm currently enjoying at GNC. No harm getting a bang for our buck! :-)

Having been a VIP member of GNC for many years (since 2004 if my memory serves me well), I know the prices of protein supplements sold there. So that becomes my benchmark for comparison.

I would typically go for whey protein. As a tip, divide the cost of the bottle/packet of protein by its weight and compare the price per pound. In addition, you'll also need to compare the number of servings and protein content for each serving. No point buying cheap whey protein (low price per pound) when you need to double up the serving for the same amount of protein, right? We need to shop intelligently.

I remember seeing the outlet in Subang Parade the other day when I went there for my cardio workout so I decided to check out their website.

Briefly, is Malaysia's first and largest online sports nutrition company that distributes a wide range of sports nutrition products, bodybuilding/gym attire and fitness accessories. Do check out their cool website at

I was pleasantly surprised to find out they have over 40 brands to choose from. In addition, since they offer free shipping for orders above RM250 within Peninsular Malaysia, I can easily shop online! Plus, all orders sent by courier is guaranteed a free sample or gift!

"WOOHOO! Time to shop!"

I immediately zoomed in on their range of whey protein.

"Wahlau eh, so many to choose from!" I was impressed to say the spoilt for choice!

Once I've done my calculations (in an Excel sheet of course...I'm afterall in corporate finance so this should come at no surprise, right?), I compared all available whey protein products and selected the most affordable and value for money option...the Mutant Whey (hopefully I don't turn into one after consuming it! *chuckle*).

At RM176 for 5lbs, the Mutant Whey is the most value for money whey protein at RM35.20 per pound! Notwithstanding the affordability, this whey protein is pretty good. Each packet contains 63 servings (or RM2.80 per serving) and each serving contains 22g of protein. In addition, this product contains numerous amino acids so it has the right mix of essential nutrients for muscle building/maintenance. It goes without saying this was my whey protein of choice and I ordered 3 packets!

A representative of called me 2 days after I've made the online purchase. She wanted confirmation on the products ordered and delivery address/time. She also explained that after receiving my confirmation, they'll proceed to ship my order from their warehouse and the same will reach me the next day.

Yes, indeed the products arrived the following day...but there was a twist!

A Mandarin-speaking lady called me on my mobile, "Hello, is this Mr Flabby Less?"

"Yes, speaking."

"Did you order supplements from"

"Yes, I did. Have you delivered my order to my house?" I assumed it was from and they had difficulty locating my house.

"Err...actually your order was delivered to my house..."

I almost fainted! "Huh? My delivery address is 23, Jalan ABC, SJ wor..."

"Yes, this is Jalan ABC, SJ...but my house number is 30."

"I'm so sorry! I think I must have provided the number of my own home located elsewhere and the street address of my parents' home! 23, Jalan ABC, SJ is my parents' home address...Aiyo, paiseh only!" I was so embarrassed to say the least!

"That's ok. Can you come pick it up this morning? I'm home at the moment?"

"Sure. I'll arrange. Thanks for informing me and I apologise for the mix-up."

I immediately called my parents' home and got Mummio to help.

Mummio said, "House 30 is right opposite our house la!" We had a good laugh! *ROFL*

Here's another good laugh! *ROFL*

After the call, I quickly logged into my account and checked on the delivery address. Yup, I made a booboo on the delivery address. I can't believe it! I immediately changed the delivery address from #30 to #23 so that there won't be any booboo in future.

All in all, my order arrived after 3 days of making the online purchase. It was an interesting experience *ROFL* and I'm pretty sure I'll be ordering more supplements from


Tuesday, 21 August 2012

Mickey Mouse cupcakes

After my virgin attempt at baking (made Spiderman cupcakes not too long ago), I wanted to give it another try so I decided to make Mickey Mouse cupcakes for Sonny.

"Do you want Daddy to make more cupcakes for you?"


"Let's try something different. Do you want Mickey Mouse cupcakes?"

"Yes! Yahoo!"

Since my buddy FatBoyBakes is the God of Cakes, naturally I had to ask him for a tried and tested recipe.

He emailed me the recipe for vanilla cupcakes, "Nah..." :-)


1. 125g butter softened
2. 1/2 cup sugar
3. 3 eggs
4. 1 1/2 cups plain flour sifted with
5. 1 1/2 teaspoon baking powder
6. 1/4 cup milk
7. 1 teaspoon vanilla extract/essence

1. Cream butter and sugar with mixer.
2. Add eggs, one at a time.
3. Add half portion of flour and milk.
4. Repeat Step 3.
5. Add vanilla extract/essence.
6. Spoon about 2/3 cupcake cup.
7. Bake 160C (fan) for 15 minutes or until risen and cooked.

For icing, I decided to use a different recipe. Instead of buttercream icing as previously used for my Spiderman cupcakes, I've decided to use cream cheese icing.


1. 250g cream cheese.
2. 60g butter softened.
3. 1 cup icing sugar.
4. 1 teaspoon vanilla extract/essence.
5. 100g of melted chocolate.

1. Beat cream cheese with mixer until smooth.
2. Add butter, icing sugar and vanilla extract/essence.
3. Beat together until mixture is light and creamy.
4. Remove about 1/3 of the mixture and and set aside the remaining 2/3.
5. Add melted chocolate into 1/3 of the mixture and beat with mixer until even.

Property of Mr Flabby Less
Butter, sugar and egg mixture (before adding plain flour, baking powder, milk and vanilla extract/essence)

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Mixture for vanilla cupcakes

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Mixture makes 12 cupcakes, ngam ngam!

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Into the hot oven you go...

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Rise baby rise!

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My freshly bakes babies

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Cream cheese icing, ready for spreading

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Spread cream cheese icing on vanilla cupcakes

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Finish off with chocolate cream cheese icing in the shape of Mickey's head

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Finished Mickey Mouse cupcake, so cute!

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Sonny's feast, with matching Mickey plate and spoon

IMHO, my Mickey Mouse cupcakes look a few hundred times better than my Spiderman cupcakes :-P Also, they taste great! The vanilla cupcakes were moist and tasty, and the cream cheese icing was creamy, fragrant and tastes just right/not too sweet (I don't have a sweet tooth and as such don't enjoy super sweet treats). Since I didn't use any food colouring, my Mickey Mouse cupcakes are definitely "healthier" than my  Spiderman cupcakes.

Hopefully this time around, FatBoyBakes approves of my attempt and I don't "fall with a loud thud from his pedestal" again :-P *chuckle*

Friday, 17 August 2012

Eat an apple! A magic apple!

An apple a day keeps the doctor away.

If you have the urge for alcohol, why don't you try a magic apple instead? :-P

Watch this and enjoy...

Please remember to "turn it around!" :-P


Thursday, 16 August 2012

Recovery is a slow process

What's the status of my shoulder injury since sustaining it about a month ago?

I think the condition of my left shoulder has improved significantly. No more acute pain and I can move my left arm freely. It was so bad when I first sustained the injury that I couldn't even sleep well as the pain (when I unknowingly roll over to my left side) would wake me up! OUCH!

Also, I think the tit tar therapy sessions at Oriental Tit Tar and supplements are doing me good! I'm so pleased and excited that I'm on the right track to recovery!

Having said that, full recovery takes time and is a slow process. I need to be patient and not rush right back into weight training as I might risk injuring my left shoulder again.

I'm incorporating very light (puny!) weight training for my left shoulder in my effort to strengthen it. The movements are basic front/lateral raises and forward/backward circular arm movements. I'm using super light dumbbells (2kg) for this at the gym. If I feel like doing this at home or in the office, I would use a book or a bottle filled with water/sand.

I know they say "patience is a virtue" but unfortunately I'm a "kan cheong" vain pot who is eager to get back to training with weights. Life can be such a beeatch, don't you think?

Monday, 13 August 2012


I did 2 consecutive days of M100s-Cardio-M100s and it was MURDER to say the least!

What's M100s? For more information, please refer to my earlier post on M100s.

This cardio training programme is simple. You start with M100s, then cardio for 45 minutes and you finish off with another round of M100s.

For the 45 minutes cardio, please ensure the speed or resistance level for your cardio machine of choice is NOT constant. You get more out of your cardio (burn more calories) if you alternate between high and low speeds/resistance levels compared with constant speed/resistance level cardio over the same duration.

For example:-
1. Stationary bicycle- Alternate between 45 seconds of Level 8 (at above 90 rpm) and 45 seconds of Level 15 (at above 100 rpm) for 45 minutes.
2. Threadmill- Alternate between 60 seconds of Level 6 and 60 seconds of Level 9 for 45 minutes.

How many calories are you able to burn per session? Based on the above examples for cardio, 45 minutes cardio should burn between 350-400 calories. As for the M100s, at my weight of about 92kg, each set of M100s (about 3-4 minutes) should burn between 40-45 calories (you'll burn less calories if you are lighter). So in total, I am able to burn between 430-490 calories per session.

Give it a try! You have nothing to lose (save for some calories and weight) and all to gain (a fitter body and a stronger heart).

Oh, so true!

Saturday, 11 August 2012

Spiderman cupcakes

Sonny loves cupcakes, especially cupcakes with icing in the form of cartoon characters etc. His currently favourite characters are Angry Birds, Mickey Mouse, Spiderman and Lightning McQueen.

I declared to Wifey, "I wanna make Spiderman cupcakes for Sonny. I've checked out some videos on Youtube and it doesn't look all that difficult."

This lady made it look so easy...

"Sure. We'll just need to grab the necessary ingredients after breakfast and you can make Spiderman cupcakes for Sonny", Wifey supported.

At the baking shop, I bought the Chocolate Muffin Mix (it's my first time baking so I'm taking the easy way out), salted butter, vanilla essence, food colouring (red and black), icing sugar and muffin cups.

Property of Mr Flabby Less
All that's required is to mix this packet with 4 eggs, 130ml of water and 135ml of oil before putting it into muffin cups until 3/4 full and bake at 190C for 25 minutes. Simple!

I got home and quickly (I can be rather "kan cheong" at times!) got all ingredients and utensils ready for baking...

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Ingredients for chocolate muffin

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Utensils for Spiderman cupcakes

Ingredients for buttercream icing are as follows:-
1 cup of salted butter
3 teaspoons of vanilla essence
4 cups of icing sugar
4 tablespoons of milk

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Ingredients for buttercream icing

Once I got all the ingredients and utensils ready, I starting baking...

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Muffin mixture ready for muffin cups

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Sonny helped applying oil in the muffin cups so that the muffins won't stick to the cup when ready

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Muffin mixture makes 13 muffins

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Muffins rising after about 5 minutes

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Cooked muffins, removed from the over after 20 minutes and not per the recommended 25 minutes

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Muffins were too "full" and large so I had to cut and remove the top, should have just filled up to 1/2 full and not per the recommended 3/4 full

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Buttercream icing, just mix all the ingredients using an electric mixer 

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Spider webs, almost complete Spiderman muffins

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Made only 6 Spiderman cupcakes

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My humble Spiderman cupcake, looks more like Freddie Krueger IMO *chuckle*

Lessons learnt:-
1. Don't buy muffin mixes. Make from scratch.
2. Fill the muffin cups half full.
3. Steady hands are required when decorating muffins.

It was fun baking and making these Spiderman cupcakes. Definitely plenty of room for improvement!