This is my update

100 x 2 bicycle crunches
60 x 3 basic crunches
40 x 2 dumbell shoulder press @ 3.5 kg per arm.
50 x 3 bicep curls @ 3kg per arm.
40 x 2 side lateral raise @ 3kg per arm

Ran @ 10km/h for 30 minutes , 12km/h for 5 minutes and 13km/h for 3 minutes.



oh ya.

my bmr reading : 1373.2 x 1.375 = 1888.15



This post has been edited by tennis4life: May 30 2009, 12:35 AM

Hey syd how do you calculate that?

Am not sure what i am yet.

1.5hrs swimming drill today, hate drills..
1hr cycling
30mins stretching...

my shirt have been completely soaking with my sweat, not even a single dry spot...

Feels great now

Hey pedro,

To calculate BMR here is the link:

BMR Calculator

@ Syd G,

Will upload photos again.

Sky.Live - your workout really awesome man. mixture of swimming and cycling. ever thot of doing triathlon one day?

metalfreak - or should we call you pastafreak have you tried pesto? it's a mix of herbs and such that you can mix into pasta, like 1tbsp or 1teasp and give it more flavor.

my diet yesterday was bad as we went to bubba gump. their site no nutrition info so i guesstimate but over the recommended 1,600 by 332 cals. but did A LOT of walking in the mall (1U then Curve then Ikano) for about 4 hrs until so penat so better than normal days where i just come home and sit on couch.

Nope bro,i meant how to calculate the ratio and determine the morph.

Going to gym at 10.

I thought I am doing fine yesterday, today woke up realised whole body aching > <

triathlon? I might died half way lolx

Whoops....

Hey bro, I might be hitting the gym in the afternoon tomorrow, that is Sunday.

Gimme an update what time you would likely to be there mate.

Today's food intake, dated 30/05/2009:

Breakfast:
1 tablet of multivitamin
4 capsules of fish oil

250 ml of fresh milk + 1 scoop of whey + 4 tablespoon of oats + 2 bananas

Late breakfast:
1 cup of black coffee without sugar
1 serving of wantan noodles (small) + a few dumplings + 1 serving of roast pork + beansprouts
50 ml of chocolate milk

Approximate water intake: 1 litre

Just bought 15 packets (1litre) of Dutch Lady Low Fat Milk at Tesco at RM2.95 only.

Normal price RM3.20 - RM3.49. Straight away I bought for 3 weeks. That's cheap compare to Marigold HL Milk at RM4.79.

Going to buy my whey protein later when I head to gym.

This post has been edited by zeist: May 30 2009, 12:16 PM

That Dutch Lady put in the refrigerator one???

Marigold HL milk price increased few weeks ago.. the cheapest is RM5.30 in Kch...

Ouch. Hmm...have you tried buying from Top Point? It's in Tabuan Jaya behind KFC. My Granny shops there. They have pretty cheap prices and bargain with them, they may bring it down lower. Although I dunno if they stock HL.

How about UNACO? They are the next cheapest. Boulevard can sometimes be expensive in Kuching.

Top point? i knw that sundry shop.. i don't think they got HL... Unaco priced at RM5.40. I used to buy from everise last time at rm.4.60 but nw can say alll supermarkets mark up their price to RM5.30-Rm5.40..

I switched to Devondale Skim Milk which is priced at only Rm4.30 at Ta Kiong..

Not those, that one RM4+ each.

Save about 45% whenever I buy Dutch Lady milk.

zeist : foodstuff are always more expensive in sarawak than KL side. Well, usually anyways. If import from Klang side, more expensive. If send directly to Kuching from overseas, it's cheaper.

This post has been edited by myremi: May 30 2009, 02:07 PM

I wonder what is the difference between refrigarator milk and non-refrigarator milk. the only one i can see is refrigarator milk only last for a month.

This post has been edited by DannGun: May 30 2009, 02:10 PM

U mean pasteurized milk and non pasteurized? Long storage time for pasteurized and I think you can keep them out of the fridge provided that the area u keep them in is dark and not hot.

?

This post has been edited by zeist: Jan 23 2010, 10:09 PM

You have nice lats @_@

helllooo fatsos:)

doing LISS at morning side for 56min average 6-6.5kmph covering 5.89km. btw sydG, what's the challenge#3 hehehehe..tak saba dah ni.

nice hot body there.........why suddenly you wanna be incredible hulk?

you change your mind pretty fast hor.....



This post has been edited by tengster: May 30 2009, 10:21 PM