Meals
Breakfast - 2x Hard Boiled Eggs + 4 Tbsp Oatmeal with a few pieces of raisins + Nescafe with stevia as sweetener
Mid-morning - None.
Lunch - Chicken with little bit of rice + green tea
Pre-workout - 2 pieces of crackers with tuna
During workout - Protein shake
Dinner - Fish + lots of vege + 1 fried egg
Bedtime snack - 2 hard boiled eggs

Workout

Dumbbell Bent Over Row ( Back )
Dumbbell Bicep Curls ( Bicep )
Exercise Ball Dumbbell Press ( Chest )
Triceps Kick Back ( Triceps )
Plie Squat with dumbbells ( Quads )
Dumbbell Shoulder Press ( Shoulders )
Straight Legg Dead lift with dumbbells ( Hamstrings )

Workout Structure

4 sets of 12 reps of each exercise.
Do all 4 sets of one exercise before moving on to next exercises.
Rest 30 seconds between sets and 1 minute between exercises.

Meals
Breakfast - 2x Hard Boiled Eggs + 4 Tbsp Oatmeal with a few pieces of raisins + Nescafe with stevia as sweetener
Mid-morning - None.
Lunch - Lou shu fun + green tea.
Pre-workout - None
During workout - Protein shake
Dinner - Chicken with onions using + quarter of a cabbage + 1 small carrot
Bedtime snack - 1x fat free yogurt + some almonds

Workout

Treadmill run

30 seconds High Intensity
60 Seconds low Intensity
-Alternate for 15mins

Abs workout with dumbbells

Crunches
Straight Leg Raises
Cross Crunch
Plank

*Do each exercise to failure ( As many as you can )
Rest 10 seconds after each exercise and 30 seconds after the 4th exercises.
Do the full circuit 4 times.

Meals
Breakfast - Chicken with vege + Nescafe with stevia as sweetener
Mid-morning - Almonds
Lunch - Half packet of stir fried meehun + green tea
Pre-workout - None
During workout - Protein shake
Dinner - Taiwan popiah + some otak otak
Bedtime snack - 1x fat free yogurt + some almonds

Workout

Dumbbell Bent Over Row ( Back )
Dumbbell Bicep Curls ( Bicep )
Exercise Ball Dumbbell Press ( Chest )
Triceps Kick Back ( Triceps )
Plie Squat with dumbbells ( Quads )
Dumbbell Shoulder Press ( Shoulders )
Straight Legg Dead lift with dumbbells ( Hamstrings )

Workout Structure

Do 5 sets of 8-12 reps of each exercise.
Do all 5 sets of one exercise before moving on to next exercises.
Rest 30 seconds between sets and 1 minute between exercises.

Meals
Breakfast - 2x Hard Boiled Eggs sprinkled with some cayenne pepper + 4 Tbsp Oatmeal with a few pieces of raisins and some ground cinnamon + 1xLipo6
Mid-morning - None.
Lunch - Caesar salad with chicken + mushroom soup
Dinner - Fish + baked beans + vege
During workout - Protein shake
Bedtime snack - Plain tuna with plain salad

Workout

Treadmill run

30 seconds High Intensity
60 Seconds low Intensity
-Alternate for 15mins

Abs workout with dumbbells

Crunches
Straight Leg Raises
Cross Crunch
Plank

*Do each exercise to failure ( As many as you can )
Rest 10 seconds after each exercise and 30 seconds after the 4th exercises.
Do the full circuit 4 times.

*Was not in KL and had to have quite a few meals. I'll count this as a cheat day.

Meals
Breakfast - None
Mid-morning - None
Lunch - 2x Hard Boiled Eggs sprinkled with some cayenne pepper + 4 Tbsp Oatmeal with a few pieces of raisins and some ground cinnamon + 2xLipo6
Tea - Almonds + Yogurt + 1xBanana
Dinner - Some pork + vege
Post workout - Chicken and onions wrapped in salad

Workout

Dumbbell Bent Over Row ( Back )
Dumbbell Bicep Curls ( Bicep )
Exercise Ball Dumbbell Press ( Chest )
Triceps Kick Back ( Triceps )
Plie Squat with dumbbells ( Quads )
Dumbbell Shoulder Press ( Shoulders )
Straight Legg Dead lift with dumbbells ( Hamstrings )

Workout Structure

Do 6 sets of 8-15 reps of each exercise.
Do all 6 sets of one exercise before moving on to next exercises.
Rest 30 seconds between sets and 1 minute between exercises.

Meals
Brunch - Some dim sum
Lunch - Napping.
Pre-workout - 1xbanana
During workout - Protein shake with ground cinnamon
Dinner - Chicken with fresh salad + 1 tsp olive oil
Bedtime snack - Few pieces of leftover chicken from yesterday's bedtime snack

Workout

Treadmill run

30 seconds High Intensity
60 Seconds low Intensity
-Alternate for 20mins
Then, 9 minutes at a nice steady pace of around 60% of maximum heart rate.

Abs workout with dumbbells

Crunches
Straight Leg Raises
Cross Crunch
Plank
*Do each exercise to failure ( As many as you can )
Rest 10 seconds after each exercise and 30 seconds after the 4th exercises.
Do the full circuit 4 times.

Meals
Breakfast - 2x Half boiled egg + Oatmeal with some raisins and ground cinnamon + 1x lipo6
Mid-morning - None
Lunch - Chicken breast with one mouthful of rice
Pre-workout - Tuna mayo sandwich with wholemeal bread
During workout - Protein shake
Dinner - 1x BBQ-ed chicken wing + 4x sausages + 2x hardboiled eggs (no vege available) + 1 slice of cake (forced to)
Bedtime snack - Few pieces of almond + 1x fat free yogurt

Workout

-Warm up with 10 minutes HIIT on treadmill

Weight Training – Back
*3 sets of 10 to 12 reps of each exercise
- Wide Arm Pulls
- bent over backrow
- seated reverse fly

5 mins HIIT on treadmill

Weight Training – Biceps
*3 sets of 10 to 12 reps of each exercise

- Hammer Curl
- Bicep Curl
- 21′s

10mins of HIIT on treadmill + 10mins of powerwalking

Meals

Breakfast - Slept till 1.
Lunch - Protein shake + Coffee
Tea - Pork with salted egg + sardine
Pre-workout - Some almond + fat free yogurt
Dinner - Same pork with salted egg + sardine + vege
Bedtime snack - Hard boiled eggs

Workout

- Warm up with 5 minutes HIIT on treadmill

- Exercises

Cardio

One Arm Dumbbell Snatch
Sprinting on the spot
Dumbbell Squat Jumps
Mountain Climbers
One Arm Dumbbells Swings
*do each exercise for 20 seconds, rest for 10 seconds, repeat the exercise for 20 second, rest 0 seconds again and then move
on to the next exercise. Complete all 5 exercises as one circuit. Repeat full circuit 2 times in total.

Abs

Only managed to do 30 times of bicycle crunches + 20 times normal crunches. Not feeling good today.

Meals
Breakfast - Still sleeping
Mid-morning - None
Lunch - 2x wholemeal bread + 2x fried eggs with extra virgin olive oil + 1x ham + 2x sausages
Pre-workout - Protein shake + banana
Dinner - Chicken + vege
Bedtime snack - 2x taiwan popiah

Workout

-Warm up with 10 minutes HIIT on treadmill

Weight Training – Chest
*3 sets of 10 to 15 reps of each exercise
Band Push-ups
Dumbbell Fly’s
Combo ( Dumbbell Press + fly’s )

5 mins HIIT on treadmill

Weight Training – Triceps
*3 sets of 10 to 15 reps of each exercise

Chair Dips
Chair Close Grip Push-up

Took today off. Whole body was aching from the workout yesterday T_T

Meals
Breakfast - Still sleeping
Mid-morning - None
Lunch - 2x wholemeal bread + 2x fried eggs with extra virgin olive oil + little bit of baked beans
Dinner - Chicken + vege
Bedtime snack - Chicken from dinner

Workout

- Warm up with 5 minutes HIIT on treadmill

- Exercises

Cardio

One Arm Dumbbell Snatch
Sprinting on the spot
Dumbbell Squat Jumps
Mountain Climbers
One Arm Dumbbells Swings
*do each exercise for 20 seconds, rest for 10 seconds, repeat the exercise for 20 second, rest 0 seconds again and then move
on to the next exercise. Complete all 5 exercises as one circuit. Repeat full circuit 4 times in total.

Abs

Bicycle
Crunches ( Legs Raised )
Straight Leg Raises ( Support your back )
Straight Leg Pendulum
Butterfly Crunch
Reverse Crunches
*Do each exercise to failure ( As many as you can ) Rest 10 seconds after each exercise and 30 seconds after the 6th exercises.
Do the full circuit 4 times.

Meals
Breakfast - Still sleeping
Mid-morning - None
Lunch - Some almonds + yogurt
Pre-workout - Oven baked fried chicken
Dinner - Some pork + vege
Bedtime snack - Some chee cheong fun (Sis went to buy, couldn't resist the temptation T_T)

Workout

-Warm up with 10 minutes HIIT on treadmill

Weight Training – Shoulders
** 3 sets of 15 reps of each exercise and 12 reps for the combo exercise.

Pike Push-up
Band Front and Lateral raise Combo
Band Reverse Fly’s


5 mins HIIT on treadmill

Weight Training – Legs
**4 sets of 10 reps, 3 sets to failure of each of the calf exercises

Forward Lunge
Side Lunge
Back Lunge
Seated Calf Raises
Standing Calf Raises

Meals
Warrior Diet

Cardio

One Arm Dumbbell Snatch
Sprinting on the spot
Dumbbell Squat Jumps
Mountain Climbers
One Arm Dumbbells Swings
*do each exercise for 20 seconds, rest for 10 seconds, repeat the exercise for 20 second, rest 0 seconds again and then move
on to the next exercise. Complete all 5 exercises as one circuit. Repeat full circuit 4 times in total.

Abs

Bicycle
Crunches ( Legs Raised )
Straight Leg Raises ( Support your back )
Straight Leg Pendulum
Butterfly Crunch
Reverse Crunches
*Do each exercise to failure ( As many as you can ) Rest 10 seconds after each exercise and 30 seconds after the 6th exercises.
Do the full circuit 4 times.

Went biking at Taman Pertanian.

Meals
Bfast: Wholemeal bread with tuna + ham
Dinner: Fish + Pork + vege
Bed time snack: pork

Workout

Chest & Tricep