cardio! i did a lot better early in the morning~

duration : 35mins

inverted rows : 10 x 3

push ups : 20 x 3

pre : 250ml soy milk
post : 500ml soy milk

breakfast (8.20am)

2 slice of bread, scramble egg, small can of red bean

lunch (12.30pm)

a bit of rice, vege, few curry chicken

dinner (7.30pm)

a bit of rice, steamed chicken, veges, mushrooms and tiger prawn (cny eve dinner mah )

remarks : took lipo6 black b4 goin out

This post has been edited by Sib: Feb 14 2010, 10:35 AM

woke up late @10am tdy, planning on doing cardio earlier...

hope the weather is good tis evening

anyways

breakfast + lunch (10.30am)

a bit of fried mee hoon, small portion of telur dadar

tea + pre (4pm)

500ml soy milk

dinner + post (6.45pm)

a bit of fried mee hoon leftover, 500ml soy milk

cardio day, gym closed till 16th...crap

duration : 40mins

military squat : 15 x 3

inverted rows : 10 x 6

reverse crunch : 15 x 3

prone bridges : 3 x 30sec

some stickies that every1 shud know bout, currently focusing on diets and facts bout fats, thx guys for doin it for the newbies
Link-o-Rama



This post has been edited by Sib: Feb 15 2010, 08:33 AM

cardio day! i'll rest for tmrw, feels like my body is alr at its limits

duration : 40mins

oh yea, found out a clip on improving my push ups, every1 shud try it too

edit : on 2nd thought, still too hard for me, so i'll jz stick to the 100 push ups per day...


pre : 500ml soy milk

post + breakfast (8.30am) : 500ml soy milk + 2 slice of bread

lunch (12.30pm) : a bit of rice, fish and vege

tea (3.30pm) : 500ml soy milk, oat biscuit

dinner (7.15pm) : a bit of rice, prawns, lots of veges

remarks : taken lipo6 black

This post has been edited by Sib: Feb 15 2010, 07:27 PM

5 x 5 workout A for tdy!

finally the gym opens

warm ups : 10mins

squat

5 x 1 (20 + 20kg)
5 x 1 (20 + 30kg)
5 x 2 (20 + 40kg)
5 x 1 (20 + 45kg)

Bench press

5 x 1 (20 + 20kg)
5 x 1 (20 + 30kg)
5 x 3 (20 + 35kg) , my max BP seems to deteriorate

Inverted Rows : 10 x 3

Push ups : 20 x 3

Reverse Crunch : 15 x 3

diets for tdy

breakfast + pre (7.30am) : 500ml soy milk + lipo6 black

lunch (12.00pm) : very few fried rice, hot dog

tea (4.00pm) : 500ml soy milk

dinner (7.30pm) : few leftover fried rice, prawn

This post has been edited by Sib: Feb 17 2010, 07:53 PM

cardio!

duration : 45mins

diet

breakfast (7.30am) : 2 scoops of oat mix wif a teaspoon of sugar and sweetened milk

post : 250ml soy milk (i think i need to reduce the consumption so tat i'll lose weight faster? )

lunch (11.00am) : very few rice, pair of chicken wing, lots of vege

tea (4.00pm) : 250ml soy milk

dinner (7.00pm) : very few rice, vege and a pair of chicken wing

This post has been edited by Sib: Feb 18 2010, 07:09 PM

I think it's fine if it's unsweetened soy milk....cut out the condensed milk, it's nothing but palm oil and sugar.

why la oats mix wif sugars and sweetened milk? lol.
ure mixing angel and devils together bro.
buy Muesli and mix with your oats

Chow

now tat u mention it, the guys in d gym oso recommended tis, but dunno wat it is till i go wiki

oat is......

5 x 5 workout B!

squat

5 x 1 (20 + 30kg)
5 x 2 (20 + 34kg)
5 x 2 (20 + 44kg)

Deadlift

5 x 1 (20 + 30kg)
5 x 1 (20 + 35kg)

Pulldown

10 x 3

Prone Bridges

3 x 40sec

Reverse crunch

12 x 3

diets

breakfast + pre : 250ml soy milk

post : 500ml soy milk

lunch (12.00pm) : very few fried noodle, piece of sausage

tea

dinner

Seriously, your diet still sucks...Only soymilk for pre and post? Pathetic la...

well, tat's all i can afford for now.

furthermore, i think i'll go for cutting 1st instead of bulking.

or is there any suggestions for my pre and post?

thx

cardio day!

duration : 60mins

sit up (inclined) : 15 x 3

push up : 15 x 3

diets

breakfast (9.00am) : 250ml soy milk, oat biscuit, fruits

lunch (12.00pm) : few rice, chicken, prawn and vege

pre : 250ml soy

post : edit : 500ml soy

dinner (7.30pm) : few rice, fish fillet, beef, vege. got open house next door, no choice but to attend...

supper (11.30pm) : 250ml soy milk

This post has been edited by Sib: Feb 21 2010, 08:46 AM

cardio early in the morning!

duration : 40mins

crunches : 15 x 2

inverted rows : 10 x 6

pre : 250ml soy milk, if i go wif an empty stomach sure pancit quickly...

post : 250ml soy

breakfast

lunch

tea

dinner

5 x 5 workout A

squats

5 x 1 (20 + 30kg)
5 x 2 (20 + 34kg)
5 x 1 (20 + 39kg)
5 x 1 (20 + 35kg)

bench press

5 x 2 (20 + 30kg)
5 x 3 (20 + 35kg)

inverted rows : 10 x 3

push ups : 20 x 3

reverse crunch : 10 x 3

remarks : tdy seems to be my lazy day due to the assignments...

diets

breakfast (8.00am) : 500ml soy

lunch (12.00pm) : few rice, fish and vege

post : 500ml HL milk, forgot to take during pre

dinner (7.30pm) : very few rice, fish and lots of vege

This post has been edited by Sib: Feb 22 2010, 07:40 PM

no workout or any cardio for tdy, will get rly bz till next week...

anyways, jz bought myself a mountain bike, yay!

instead of jogging, now i can go for cycling instead!

my diet for tdy

breakfast (6.30am) : 250ml HL milk, 250ml soy milk...lol

lunch (11.30am) : very few noodles, sardine. there's no other food left at the canteen

dinner (7.00pm) : very few rice, fish and vege

workout B today, 5 x 5

cardio : 20mins

squat : 5 x 5 (20 + 30kg)

overhead press :

5 x 2 (20 + 10kg)
5 x 2 (20 + 15kg)
5 x 1 (20 + 17.5kg)

deadlift : 5 x 1 (20 + 30kg)

pulldown : 10 x 6

prone bridges : 30sec x 3

diets

breakfast (7.00am) : 450ml soy milk

lunch (12.00pm) : 3 half boiled eggs

pre : 250ml HL milk

post : 500ml HL milk

dinner

remarks : dunno y tdy i felt less energetic...

This post has been edited by Sib: Feb 24 2010, 06:13 PM

Coz ur so-called meals still sucks high time. Eat more balanced meals, dude. Come on, eat more for breakfast! What's ur dinner like?

can't help it man, been rly bz wif my assignments and tests. and there's no time for myself to prepare my own meals except eating everything there is...

but i do take few supplements everyday to compensate for it, dunno enuff or not

vit C : 1000mg slow release
Lecithin : 1200mg (for my brain )
Fish oil (Omega 3)

or is it protein tat i lack very much everyday?

anyways, yesterday i decided to rest and tdy as early as 6.00am, went for cycling for the 1st time in the open road

duration : 2H

distance : approximately 15km in total

diet

pre (6.00am) : 500ml soy

breakfast + post (8.00am) : 500ml soy + 2 half boiled eggs + an apple

lunch (12.15pm) : few rice, sardine + vege

dinner (7.20pm) : very few rice, fish and vege soup + 250ml HL milk

This post has been edited by Sib: Feb 26 2010, 07:26 PM

cycling early in te morning tdy

duration : 1H 20mins, forgot the distance

diet

breakfast (7.00am) : 250ml HL, 500ml soy, apple

lunch (12.30pm) : 500ml soy, lots of fruits

gym kolos tdy, i haz a sad

dinner (7.30pm) : very few rice, chicken and vege soup

This post has been edited by Sib: Feb 28 2010, 12:29 AM

cycling, till barely able to walk up the stairs...

duration : 2H

pre : 500ml HL milk

post + breakfast (8.00am) : 250ml HL milk, 2 half boiled eggs

lunch

tea

dinner