06/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: chic ham sandwich cheese + fish burger sandwich cheese + fruits + strawberry HL milk
Lunch: Fruits + horlicks o no sugar
Evening: pisang goreng + chic ham sandwich cheese + plain water
Dinner : popiah pedasx2 + putu piringx2 + fruits + nescafe tarik kurang2 manis

2 litre plain water at various times throughout the day.

Workout

1015pm - 1145pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 7mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 4 sets, 7reps x 1 set
- Barbell 12.5kg squat overhead 10 reps x 5 sets
- Chest machine 18kg 10 reps x 5 sets
- Chest machine 18kg 10 reps x 5 sets
- Tricep rowing machine 18kg 10 reps x 5 sets
- Tricep extend rowing machine 18kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

Weight: 64kg

07/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: cereal with hl milk strawberry + cereal drink
Lunch: Jacobs wheatmeal biscuits + Fruits + plain water
Evening: Paru-paru masak cili + Egg + kacang + anchovies + sambal + horlicks o no sugar
Dinner: Yong tau foo + HL milk strawberry

3 litre plain water at various times throughout the day.

Workout

REST DAY !

Weight: 64kg

This post has been edited by ober: May 8 2013, 09:25 AM

08/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: hotdogx2 + 1pc wholemeal bread + 1 egg + tomatoes + cereal drink
Lunch: chicken cheese sandwich + fish cheese sandwich + fruits
Evening: Capati + plain waterx2
Dinner(after workout): Capati + nescafe tarik

3 litres plain water at various times throughout the day.

Workout

1030pm - 1145pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 3 sets, 8reps x 2 sets
- Barbell lift 12.5kg 10 reps x 5 sets
- Chest machine 24kg 10 reps x 5 sets
- Chest machine 24kg 10 reps x 5 sets
- Incline Chest Machine 24kg 10 reps x 5 sets
- Shoulder press machine 24kg 10 reps x 5 sets
- Tricep rowing machine 18kg 8reps x 3 sets
- Tricep extend rowing machine 18kg 10reps x 3 sets
- 2 caps of BCAA 15mins after workout

Weight: 64kg

This post has been edited by ober: May 9 2013, 09:07 AM

I still have problem with my metabolism eventhough i have done cardio for months(but the last month i only did cardio less than 15mins on cycle or threadmill and start pumping the weights to act as my cardio movement too). So pumping it with the grenade. and also it keeps my eyes wide open during work too. haha.

But stopping fat burner in 2 more weeks. it's time for my body to rest again before starting on fat burners again.

i only relied on it for 8 weeks max. then rest for unknown period but usually one month. some other times like when i had no time to boost up metabo using exercises,i had to take it(usually during outstations or OT till late night).

But I know the feeling that it doesn't work that well anymore at this current stage. haha. this is because the nauseas feeling i dont get like the first month i used it. haha. well 2 more weeks, and im done with it. should be good enough already. and no need fat burners anymore. hehe.

09/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: cereal with HL milk choc + HL milk choc for drink (total 350 cal)
Lunch: fried popiah(very very oily, had to use loads of tissue to remove the oil) + fruits (total 200 cal)
Evening: chicken cheese sandwich + plain water (total 700 cal)
Dinner: satey daging 10pcs + 2pcs popiah basah with loads chilli + 1 putu piring + 1 small pc murtabak + plain water (?????? cals)

3 litres plain water at various times throughout the day.

Workout

1015pm - 1145pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 5 sets
- Barbell squat lift 17.5kg 10 reps x 5 sets
- Barbell bicep lift 17.5kg 5reps x 2 sets
- Dumbbell 5kg 4sets x10 (dont know the name but its meant to open up your chest)
- Dumbbell 12.5kg 2sets x10 (bicep,tricep, left and right arm)
- Chest machine 24kg 10 reps x 5 sets
- Chest machine 24kg 10 reps x 5 sets
- Incline press Chest Machine 24kg 10 reps x 5 sets
- Shoulder press machine 24kg 10 reps x 5 sets
- Tricep rowing machine 18kg 8reps x 3 sets
- Tricep extend rowing machine 18kg 10reps x 3 sets
- 2 caps of BCAA 15mins after workout

note: all rest time 15~30secs in between 1 set of reps and 1~2mins rest between different sets

Weight: 65kg

NOTE: GAINING WEIGHT??? is it fat or muscle?

This post has been edited by ober: May 10 2013, 06:49 PM

10/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: 2pcs wholemeal bread+cheese+cereal drink (350cal)
Lunch: Ladyfingers + Scramble eggs + plain water (400cal???)
Evening: 4pcs biscuits jacobs wholemeal + plain water (200cals)
Dinner(late 12AM): blackpepper steak (but didnt touch fries and mashed potato. couldn't resist coleslaw haha) + burger daging cheese + watermelon juice

2 litres plain water at various times throughout the day.

Workout

REST DAY

Weight: 64kg

NOTE: dropping 1kg again. most probably my tool or water weight. TODAY ALSO started VAPERING. Trying to cut down on ciggies. See how lah. Got difference or not.

This post has been edited by ober: May 11 2013, 09:42 AM

11/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: Cereal with HL milk choc (390 cals)
Pre-lunch: Satey ikan 5pcs + Sengkuang calit + horlicks o kosong ais ( 350cals?)
Lunch (late at 6pm): telur bungkus daging + pau daging black pepper (eating inside and left out the outside more) + plain waterx2 (650 cals??)
Pre-dinner: 1 apam balik(less sweet) + 1 hl milk strawberry (200ml) (150cals?)
Dinner (late at 11pm): 2 big popiahs with loads of chilli + 1 nescafe tarik(extra less sweet) + plain waterx2 (450 cals?)

2 litres plain water at various times throughout the day.

Workout

JALAN-JALAN DAY. Haha.

Weight: 64kg

NOTE: Still haven't smoked any ciggy till today. Vapering is awesome. tried my friend's ciggy, taste like CRAP.

This post has been edited by ober: May 12 2013, 01:36 AM

12/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: Maggi goreng + egg + banana + plain water (500cals?)
Lunch (5pm): McD Ayam Goreng spicy(minus the skin) ala carte
Evening: (7pm): Horlicks o kosong ais
Dinner: NOPE!

4 litres plain water at various times throughout the day.

Workout

1130AM - 2PM

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 5 sets
- Barbell squat lift 17.5kg 10 reps x 5 sets
- Barbell shoulder lift 25kg 10 reps x 5 sets
- Dumbbell 5kg 10 reps x 5 sets (bench chest)
- Dumbbell 7.5kg 10 reps x 5 sets (bench chest)
- Chest machine 20kg 10 reps x 5 sets
- Shoulder/Chest machine 20kg 10 reps x 5 sets
- Chest Machine 20kg 10 reps x 5 sets
- Shoulder press machine 20kg 10 reps x 5 sets
- Tricep rowing machine 20kg 10reps x 3 sets
- Tricep extend rowing machine 20kg 10reps x 3 sets
- Mid sit up x 40
- Cross sit up x 40
- Side to side sit up x 40
- Leg stretch lift up 10reps x 4 (to work out the lower abs)
- 2 caps of BCAA 15mins after workout

Weight: 64kg

This post has been edited by ober: May 13 2013, 01:35 PM

13/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: Fruits + Cereal with HL white milk + Cereal Drink (550cals)
Lunch: Fruits + Fish cheese sandwich(wholemeal bread) + 4 pcs oatmeal biscuits jacobs + Plain Water (950cals)
Evening: Capati + Horlick o no sugar(300cals?)
Dinner: 13pcs of satey daging + fruit(1 pear) + yoghurt strawberry drink 200ml + plain water (600cals?)

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Weight: 63kg

NOTE: Weight dropped back to 63KG. Confused with my body. and eating appetite going crazy. suddenly feel like eating, suddenly no.

This post has been edited by ober: May 13 2013, 11:28 PM

cutting but bulking with the right nutrients toning my body !

14/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: Slice of pear + egg(goreng with butter) + 1pc wholemeal bread + cereal drink (300cals)
Lunch: fruits + ladyfingers + chicken kari + sambal + plain water
Evening: Chic with ham cheese sandwich + plain water
Dinner: Yong tau foo 5 types (1 each only with 2 vege) + yoghurt strawberry drink

2 litres plain water at various times throughout the day.

Workout

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 5 sets
- Dumbbell 7.5kg shoulder standing 10reps x 5sets
- Dumbbell 7.5kg 10 reps x 5 sets (bench chest)
- Dumbbell 10kg 10 reps x 5 sets (bench chest)
- Dumbbell 12.5kg 10 reps x 1 set (bench chest with support)
- Barbell shoulder lift 25kg 10 reps x 5 sets
- Barbell tricep 7.5kg 10 reps x 5sets (lying on bench)
- Chest machine 18kg 10 reps x 5 sets
- Shoulder press machine 24kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout


Weight: 64kg

This post has been edited by ober: May 15 2013, 03:14 PM

15/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: half a pear + fish cheese sandwich + strawberry yoghurt drink
Lunch: fruits + chicken cheese eggs sandwich + plain water
Dinner: burger daging double (no mayo) + plain water
Late night (3am): nescafe tarik + plain water

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Weight: 64kg

NOTE: Begin to suspect sweetner in my vape may cause high intake of sugar to me

This post has been edited by ober: May 16 2013, 04:12 AM

16/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: roti telur bawang (only egg part) + ayam madu (breast part) + horlicks o no sugar
Lunch: mango slices + watermelon slices + wholemeal pau daging + plain water
Dinner: Murtabak 3/4 from 1pc + 2pcs putu piring + small popiah 3pcs + plain water

2 litres plain water at various times throughout the day.

Workout

Home workout only just because I just got home from outstation drive from Penang. All alone.

- 2 caps of BCAA 1 hour before workout
- Pushups 8reps x 20sets
- Pike climber 10reps x 4sets
- Medicine ball sit up 10 reps x 4 sets
- Knee up 10 reps x 4 sets
- Side to side abs 10 reps x 4 sets
- Reach up sit up 40 reps
- 2 caps of BCAA 15 mins after workout

Weight: 64kg

Note: not much on working out but it will do.

This post has been edited by ober: May 17 2013, 09:43 AM

17/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: grapes + pears + 1pc chic burger(only the meat) with cheese + 1pc fish burger(only the meat) + hl milk strawberry
Lunch: Fruits + plain water + horlicks o kosong
Lunch (after Friday prayers due to headache): Panadol actifast + limau suam
Dinner: kuih apam + plain water + chrysanthemum tea

2 litres plain water at various times throughout the day.

Workout

- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 5 sets
- Dumbbell 10kg arm (left & right) 10reps x 4sets
- Barbell squat overhead lift 20kg 8 reps x 3 sets
- Barbell biceps 20kg 8 reps x 3 sets
- Barbell shoulder + tricep 20kg 10 reps x 5sets
- Chest machine 20kg 10 reps x 5 sets
- Pull up machine 20kg 10 reps x 5 sets
- Shoulder press machine 24kg 10 reps x 5 sets
- mid sit up 40reps
- crossarms sit up 40reps

Weight: 64kg

NOTE: Left my BCAA at the office. and due to tiredness from work, less reps & set.

This post has been edited by ober: May 19 2013, 11:55 AM

18/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.

Breakfast: fish burger with cheese and egg + strawberry HL milk
Lunch: 2 pcs of domino pizza + 2 pcs squid rings + plain water
Dinner: yong tau foo (no vege since finish) + apam balik 1 pc + keropok lekor 5 pcs + soya bean milk kotak

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Weight: 64kg

NOTE: Working today. Currently body at very high fatigue. And didn't take any Grenade for lunch. Too low on H20.

This post has been edited by ober: May 19 2013, 12:06 PM

19/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: kuey teow (but not finished) + boiled egg half + daging rendang + timun + sambal ( a lot )
Lunch (5pm): KFC breast chic + burger korean (removed the mayo) + potato wedges cheesy (consider as cheat day lah ) + twister drink(not finished)
Dinner (1130pm): telur bungkus daging + nescafe tarik + plain waterx2

2 litres plain water at various times throughout the day.

Workout

10pm - 1120pm

- 2 caps of BCAA 1 hour before workout
- Treadmill cardio 8mins tabitha method. 20secs active 10 secs rest. (on speed x12)
- Cycling cardio 8mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 5 sets
- Dumbbell 7.5kg 10 reps x 5 sets (bench chest)
- Barbell squat lift 20kg 8 reps x 5 sets
- Barbell chest press 5kg plates (unknown barbell weight) 10reps x 5 sets
- Dumbbell 10kg (left & right) 8reps x 4 sets
- Tricep pull machine 18kg 8reps x 2 sets
- Tricep extension pull machine 18kg 8reps x 2 sets
- 2 caps of BCAA 15mins after workout

Weight: 63.5kg

NOTE: Kinda cheat day for today food.

This post has been edited by ober: May 20 2013, 01:29 AM

20/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: grapes + 2 slices pear + 10pcs wheetmeal biscuits
Lunch: bunch of grapes + 2pcs pears + 5pcs wheetmeel biscuits
Dinner(9pm): roti john daging(no mayo, loads sayur and pendek) + 1pc popiah + 1pc kuih lapis + 1pc kuih serimuka + 1/2 murtabak

3 litres plain water at various times throughout the day.

Workout

Rest Day !

Weight: 63.5kg

This post has been edited by ober: May 21 2013, 12:58 AM

21/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.
2 caps of GRENADE THERMO DETONATOR fat burner before lunch.

Breakfast: jambu batu with kuah rojak + cereal with HL milk
Lunch : bawal fish + 1/2 tauhu + petola sup
Dinner (9pm): 10pcs satey ayam + 1pc hati ayam + 1pc popiah + 1pc putu bambu + 1glass strawberry HL milk

3 litres plain water at various times throughout the day.

Workout

1030pm - 1145pm

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Chest press machine 20kg 10reps x 5sets
- Chest machine 18kg 10reps x 5sets
- Dumbbell 7.5kg shoulder 10reps x 5 sets (standing)
- Dumbbell 7.5kg 10 reps x 5 sets (bench chest)
- Dumbbell 10kg shoulder 8 reps x 5 sets (standing)
- Dumbbell 10kg 8 reps x 5 sets (bench chest)
- Tricep pull machine 15kg 8reps x 5 sets
- 2 caps of BCAA 15mins after workout

Weight: 65kg

NOTE: WTF is with my weight ! haha. most probably cause of the foods intake haha.

This post has been edited by ober: May 22 2013, 12:44 AM

22/05/2013

Dietary

2 caps of GRENADE THERMO DETONATOR fat burner before breakfast.

Breakfast: pears + jambu batu with kuah rojak + cereal drink
Lunch : ikan mabong fried chilli + sotong kering chilli + vege
Dinner (8pm): junk foods + 2pcs roti manis + ikan goreng + sayur campur

3 litres plain water at various times throughout the day.

Workout

REST DAY !

Weight: 65kg

NOTE: Slept at 830PM till 630AM "

This post has been edited by ober: May 23 2013, 02:40 PM