30 November 2010
Tuesday
Rest Day

Exercise: Jogging in the late evening

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 3 slices of wholemeal breads with tuna
+ Protein shake

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of taufu and 2 serving of veges

Meal 4
+ 1 Banana
+ 1 slice of wholemeal bread with peanut butter
+ Protein shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 4 Eggs (2 yolks)
+ Protein shake

1 December 2010
Wednesday
Workout 2 (Legs, Shoulders)

Squat
Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 10 X 52.5kg (Include bar)
1 X 9 X 55kg
1 X 8 X 55kg
1 X 9 X 55kg
1 X 8 X 55kg

BB Lunges
1 X 10 X 30lbs
1 X 10 X 30lbs
1 X 10 X 30lbs

Romanian Deadlift
1 X 10 X 60lbs
1 X 10 X 90lbs
1 X 10 X 90lbs
1 X 10 X 90lbs

Calf Raises
1 X 10 X 100lbs
1 X 10 X 110lbs
1 X 10 X 120lbs

Front Overhead Press
1 X 12 X 40lbs
1 X 5 X 50lbs
1 X 3 X 50lbs

BB Upright Row
1 X 9 X 50lbs
1 X 7 X 50lbs
1 X 8 X 50lbs

Next workout target: Higher rep on Squat, Front overhead press & BB Upright row. Increase weight on BB Lunges, RDL & Calf raises.

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of taufu and 2 serving of veges

Meal 3
+ 2 slices of wholemeal breads with tuna
+ Protein shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ 4 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Dec 2 2010, 11:46 PM

2 December 2010
Thursday
Rest Day

Exercise: Jogging in the late evening
------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of taufu and 2 serving of veges

Meal 3
+ 2 slices of wholemeal breads with tuna
+ 2 slices of wholemeal breads with peanut butter
+ Protein shake

Meal 4
+ 2 Eggs (1 yolks)
+ Protein shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 4 Eggs (2 yolks)
+ Protein shake

3 December 2010
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 30kg
1 X 10 X 52.5kg
1 X 8 X 55kg
1 X 9 X 55kg
1 X 9 X 55kg
1 X 7 X 55kg

Dips
3 sets to failure

BB Bent Over Row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 7 X 25kg
1 X 9 X 25kg
1 X 7 X 25kg

Still trying to feel the motion

Pull Ups
3 sets to failure

Close Grip Bench Press (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 8 X 42.5kg (Include Bar)
1 X 6 X 42.5kg
1 X 7 X 42.5kg
1 X 6 X 42.5kg

Next workout target: Higher rep on Deadlift, Bent over BB row and Close grip bench perss.
------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of taufu and 2 serving of veges

Meal 3
+ A handful of nuts
+ Protein shake

Meal 4
+ 2 slices of wholemeal breads with peanut butter
+ Protein shake

Meal 5
+ A plate portion of chicken, potato and green bean

Meal 6
+ Ramly's daging burger
+ Protein shake

This post has been edited by NaDou: Dec 4 2010, 01:34 AM

4 December 2010
Saturday
Rest Day

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ A plate portion of chicken and 2 types of veges

Meal 3
+ 1 Lamb sandwich
+ Protein shake

Meal 4
+ A bowl of cereal with a cup of hot powder milk
+ A handful of cashew nuts

Meal 5
+ 4 Eggs (2 yolks)
+ Protein shake

5 December 2010
Sunday
Rest Day

Exercise: Badminton in the afternoon

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ A small bowl of rice with boneless chicken

Meal 3
+ Protein Shake
+ A plate of pasta with minced chicken and tuna

Meal 4
+ A plate of pasta with minced chicken and tuna

Meal 5
+ 2 Bananas
+ Protein shake

6 December 2010
Monday
Workout 1 (Chest, Biceps)

Push Ups
3 sets to failure

BB Bench Press (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 6 X 42.5kg (Include bar)
1 X 7 X 42.5kg
1 X 8 X 42.5kg
1 X 9 X 42.5kg

Chin Ups
3 sets to failure

EZ-BB Curls
1 X 10 X 10kg
1 X 10 X 10kg
1 X 8 X 17.5kg
1 X 7 X 17.5kg
1 X 8 X 17.5kg

Seated Alternating DB Curls
1 X 4 X 10kg
1 X 6 X 10kg
1 X 3 X 10kg

Next workout target: EZ-BB curls & BB Bench Press Seated Alternating DB curls higher reps and increase weight. Seated Alternating DB curls higher reps.

------------------------------------------
Diet
Meal 1
+ 2 Banana
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ A plate of boneless chicken
+ A fish portion of rice with 2 types of Taufu and 2 type of green veges

Meal 3
+ 3 slices of wholemeal breads with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ 6 Eggs (3 yolks)
+ Protein shake

---

Added on December 8, 2010, 12:03 am7 December 2010
Tuesday
Rest Day

Exercise: Jogging in the late evening
------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal 2
+ 1 bowl of Oat clusters with 350ml of Dutch Lady milk

Meal 3
+ 2 slices of wholemeal breads with peanut butter
+ 3 Eggs (1 yolk)
+ 1 Banana

Meal 4
+ Protein shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ A handful of cashew nuts
+ 4 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Dec 8 2010, 12:03 AM

8 December 2010
Wednesday
Workout 2 (Legs. Shoulder)

Squat
Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 10 X 55kg (Include bar)
1 X 8 X 57.5kg
1 X 8 X 57.5kg
1 X 7 X 57.5kg
1 X 7 X 57.5kg

BB Lunges
1 X 9 X 35lbs
1 X 9 X 35lbs
1 X 9 X 35lbs

Romanian Deadlift
1 X 8 X 95lbs
1 X 9 X 95lbs
1 X 10 X 95lbs

Calf Raises
1 X 10 X 130lbs
1 X 10 X 140lbs
1 X 10 X 150lbs

Front Overhead Press
1 X 8 X 50lbs
1 X 5 X 50lbs
1 X 5 X 50lbs

BB Upright Row
1 X 8 X 50lbs
1 X 8 X 50lbs
1 X 8 X 50lbs

Next workout target: Higher rep on Squat, Front overhead press & BB Upright row. Increase weight on BB Lunges, RDL & Calf raises.

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ A plate of boneless chicken

Meal 3
+ 3 slices of wholemeal breads with peanut butter
+ Protein Shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ 1 Banana
+ 4 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Dec 8 2010, 11:18 PM

9 December 2010
Thursday
Rest Day

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ A plate of boneless chicken

Meal 3
+ 2 slices of wholemeal breads with 1 banana
+ Protein Shake

Meal 4
+ A fist portion of fried rice with 1 serving of taufu, 1 serving of green vege and 1 serving of chicken and fish.

Meal 5
+ 5 Eggs (2 yolks)
+ Protein shake

10 December 2010
Friday
Workout 3 (Legs, Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 30kg
1 X 10 X 55kg
1 X 7 X 57,5kg
1 X 8 X 57,5kg
1 X 5 X 57.5kg
1 X 6 X 57.5kg

Dips
4 sets to failure

BB Bent Over Row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 25kg
1 X 10 X 25kg
1 X 7 X 27.5kg
1 X 7 X 27.5kg

Pull Ups
3 sets to failure

Close Grip Bench Press (Olympic Bar)
1 X 7 X 42.5kg (Include Bar)
1 X 5 X 42.5kg
1 X 6 X 42.5kg

Next workout target: Higher rep on Deadlift, Bent over BB row and Close grip bench press.

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 6 Eggs (2 yolks)

Meal 2
+ 1 Banana
+ 1 Oatmeal Bar

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 1 serving of taufu and 2 serving of green veges

Meal 4
+Protein shake

Meal 5
+ 1 small size chicken sandwich
+ 2 piece of steam chicken

Meal 6
+ 2 slices of wholemeal breads with peanut butter
+ 4 Eggs (2 yolks)

Meal 7
+ Protein Shake

This post has been edited by NaDou: Dec 10 2010, 11:20 PM

12 December 2010
Sunday
Rest Day

Exercise : Badminton in the afternoon

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A plate of sliced meat and a portion of green vege

Meal 3
+ 2 slices of wholemeal breads with peanut butter
+ Protein Shake
+ 1 Banana

Meal 4
+Protein shake

Meal 5
+ 5 pieces of steam chickens
+ 2 Banana

Meal 6
+ A handful of cashew nuts
+ 3 Eggs (2 yolks)
+ Protein Shake

13 December 2010
Monday
Workout 1 (Chest, Biceps)

Push Ups
3 Sets to failure

Bench Press (Standard Barl)
1 X 10 X 20kg (Exclude Bar)
1 X 10 X 20kg
1 X 10 X 30kg
1 X 7 X 35kg

1 X 7 X 42.5kg (Olympic Bar) (Include Bar)
1 X 7 X 42.5kg

EZ-BB Curls
1 X 10 X 17.5kg
1 X 6 X 20kg
1 X 5 X 20kg
1 X 3 X 20kg
1 X 3 X 20kg

Seated Alternating Curls
1 X 10 X 7.5kg
1 X 6 X 10kg
1 X 7 X 10kg
1 X 5 X 10kg
1 X 5 X 10kg

Chin Ups
3 Sets to failure

Next workout target: All workout higher reps. Must improve on Bench Press.
------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 1 serving of taufu and 2 serving of green veges

Meal 3
+ 2 slices of wholemeal bread with tuna
+ Protein Shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ A handful of cashew nuts
+ 3 Eggs (2 yolks)
+ Protein Shake

This post has been edited by NaDou: Dec 14 2010, 12:03 AM

14 December 2010
Tuesday
Rest Day

Exercise: Squash at night
------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 1 Banana
+ 3 Eggs (2 yolks)

Meal 2
+ 1 Apple
+ Protein Shake

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 1 serving of taufu and 2 serving of green veges

Meal 4
+ 2 slices of wholemeal breads with tuna
+ 2 slices of wholemeal breads with peanut butter
+ 1 Banana
+ 4 Eggs (2 yolks)
+ Protein Shake

Meal 5
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ Protein Shake

15 December 2010
Wednesday
Workout 2 (Legs, Shoulder)

Squat
Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 10 X 57.5kg (Include bar)
1 X 7 X 60kg
1 X 6 X 60kg
1 X 7 X 60kg

BB Lunges
1 X 10 X 35lbs
1 X 8 X 40lbs
1 X 8 X 40lbs

Romanian Deadlift
1 X 10 X 40lbs
1 X 8 X 100lbs
1 X 9 X 100lbs
1 X 10 X 100lbs

Calf Raises
1 X 10 X 160lbs
1 X 10 X 170lbs
1 X 10 X 180lbs

BB Upright Row
1 X 9 X 50lbs
1 X 9 X 50lbs
1 X 7 X 50lbs

Front Overhead Press
1 X 9 X 50lbs
1 X 7 X 50lbs
1 X 3 X 50lbs - Burned out already!

Next workout target: Increase rep and weight on Squat, Lunges, BB Upright Row and if possible Front overhead press. Increase weight on RDL and Calf raises

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ 1 slice of wholemeal bread with tuna
+ 2 slices of wholemeal breads with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ 4 Eggs (2 yolks)
+ Protein shake

16 December 2010
Thursday
Rest Day

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder mil
+ 5 Eggs (2 yolks)

Meal 2
+ 2 slices of wholemeal breads with tuna
+ Protein Shake

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 serving of taufu and 2 serving of green veges

Meal 4
+ Oat Biscuit with peanut butter
+ A handful of cashew nuts
+ Protein Shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 5 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Dec 16 2010, 11:16 PM

17 December 2010
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 65lbs
1 X 10 X 65lbs
1 X 7 X 125lbs
1 X 6 X 125lbs
1 X 6 X 125lbs
1 X 6 X 125lbs

Dips
6 sets to failure

BB Bent Over Row
1 X 10 X 40lbs
1 X 10 X 40lbs
1 X 8 X 60lbs
1 X 10 X 60lbs
1 X 7 X 65lbs

Pull Ups
3 sets to failure

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ Protein Shake

Meal 3
+ 1 plate of boneless chicken

Meal 4
+ 1 Apple
+ 1 Banana
+ A handful of cashew nuts
+ 4 Eggs (2 yolks)

Meal 5
+ A small bowl of rice with a portion of boneless chicken

Meal 6
+ 4 Eggs (2 yolks)
+ Protein shake

20 December 2010
Monday
Workout 1 (Chest, Biceps)

Push Ups
3 Sets to failure

BB Bench Press (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 6 X 42.5kg (Include bar)
1 X 5 X 42.5kg
1 X 6 X 42.5kg
1 X 5 X 42.5kg

EZ-BB Curls
1 X 11 X 17.5kg
1 X 6 X 20kg
1 X 5 X 20kg
1 X 4 X 20kg

Chin Ups
3 Sets to failure

Seated Alternating DB Curls
1 X 7 X 10kg
1 X 8 X 10kg
1 X 9 X 10kg
1 X 7 X 10kg

------------------------------------------
Diet
Meal 1
+ 1 Banana
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ A plate of boneless chicken
+ A fish portion of rice with 2 types of Taufu and 2 type of green veges

Meal 3
+ 2 slices of wholemeal breads with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ A handful of cashew nuts
+ 5 Eggs (3 yolks)

Meal 5
+ A plate of tandoori chicken
+ Protein Shake

21 December 2010
Tuesday
Rest Day

------------------------------------------
Diet
Meal 1
+ 1 Banana
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ 2 slices of wholemeal breads with peanut butter
+ Protein Shake

Meal 3
+ A plate of boneless chicken

Meal 4
+ 2 slices of wholemeal breads with peanut butter
+ Protein Shake

Meal 5
+ 1 plate of tandoori chicken
+ 1 Banana

Meal 6
+ 5 Eggs (2 yolks)
+ Protein Shake

22 December 2010
Wednesday
Workout 2 (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X 30kg (Include bar)
1 X 7 X 60kg
1 X 7 X 60kg
1 X 6 X 60kg
1 X 6 X 60kg

BB Lunges
1 X 9 X 40lbs
1 X 10 X 40lbs
1 X 7 X 45lbs

Romanian Deadlift
1 X 8 X 105lbs
1 X 10 X 105lbs
1 X 8 X 110lbs

Calf Raises
1 X 10 X 190lbs
1 X 10 X 190lbs
1 X 10 X 200lbs

BB Upright Row
1 X 10 X 50lbs
1 X 8 X 55lbs
1 X 8 X 55lbs

Front Overhead Press
1 X 10 X 50lbs
1 X 6 X 50lbs
1 X 4 X 50lbs - Burned out already!

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 1 Banana
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ A plate of boneless chicken
+ A fish portion of rice with 2 types of Taufu and 2 type of green veges

Meal 3
+ 3 slices of wholemeal breads with peanut butter
+ 1 Banana

Meal 4
+ A bowl of rice with searving of chicken, meat, veges and eggs
+ Protein Shake

Meal 5
+ Protein Shake

This post has been edited by NaDou: Dec 22 2010, 10:06 PM

24 December 2010
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 30kg
1 X 10 X 55kg
1 X 8 X 57.5kg
1 X 6 X 57.5kg
1 X 8 X 57.5kg
1 X 5 X 57.5kg

Dips
4 Sets to failure

BB Bent Over Row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 25kg
1 X 10 X 25kg
1 X 8 X 25kg

Pull Ups
3 sets to failure

Close Grip Bench Press (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 7 X 42.5kg (Include bar)
1 X 7 X 40kg
1 X 10 X 30kg