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

23/05/2013

Dietary

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

Breakfast: Slice pear + slice apple + spaghetti meatballs(4pcs) + cereal drink
Lunch : Pear + Apple + Spaghetti meatballs(5pcs) + plainwater(mixed with lemon slices)
Dinner : telur bungkus + plain water

1.5 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

Stucked in traffic jam and didn't manage to get to gym !

Weight: 65kg

NOTE: Cooked in the morning Spaghetti Meatballs so having the same thing for lunch and also breakfast. Haha. Lazy to do different meals for lunch.

This post has been edited by ober: May 24 2013, 03:09 AM

24/05/2013

Dietary

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

Breakfast: tuna light water based(cooked in eggs) sandwichx2 + plain water
Lunch (530pm): goreng pisang 4pcs + keledek goreng 1pc + sukun goreng 1pc
Dinner (9pm): 10pcs satey daging

3 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

1030pm - 12am

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 7.5kg shoulder 10reps x 5 sets (standing)
- Dumbbell 10kg shoulder 8 reps x 5 sets (standing)
- Dumbbell 7.5kg 10 reps x 5 sets (bench chest)
- Dumbbell 10kg 8 reps x 5 sets (bench chest)
- Weight machine chest press 7.5kg plates 10reps x 5sets
- Pec fly machine 20kg 8reps x 5sets
- Chest press machine 24kg 10reps x 5sets
- Barbell 5kg plates shoulder/tricep/bicep lift 10reps x 5sets
- Push thru sit up x40reps
- Crossarm sit up x40reps
- Side to side sit up x40reps
- Tricep pull machine 14kg 8reps x 3 sets
- Tricep extension 14kg 8reps x 3 sets
- 2 caps of BCAA 15mins after workout

Weight: 63kg

NOTE: Updated latest pic still having the muffin top ! note to self, abs are made in the kitchen and the rest are in the gym. haha.



This post has been edited by ober: May 25 2013, 01:09 AM

25/05/2013

Dietary

No Fat Burner for today !

Breakfast: chic slice with cheese & egg sandwich + nescafe
Lunch: breast chic(chicken from nasi ayam) x2 with chilli + bean sprouts
Dinner: murtabak daging + 2pcs putu bambu

2 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

REST DAY !

Sleep time

2am - 730am

Weight

63kg

This post has been edited by ober: May 26 2013, 06:59 PM

26/05/2013

Dietary

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

Breakfast: cream breadx2 + dutch lady coffee milk
Lunch: guava + burger + plain water
Dinner (7pm): kari daging + egg + vege + nescafe

2 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

REST DAY !

Sleep time

12AM - 7AM

Weight

63kg

NOTE: No workout for today, just got back from car race from speedfest gab. Too tired.

This post has been edited by ober: May 27 2013, 09:17 AM

27/05/2013

Dietary

Breakfast: banana + cereal with HL milk + cereal drink
Lunch: Fruits + Lamb steak(self prepared in the morning)
Dinner: 2fishes + vege + 1 popiah + 1slice apam balik + fresh lychee + mangosteen + HL Milk strawberry

2 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

REST DAY!

Sleep time

130AM - 630AM

Weight

63kg

NOTE: No more fat burners ! and due to headache, can't work out. Kept on waking up easily due to unease of sleeping.

This post has been edited by ober: May 28 2013, 10:55 AM

28/05/2013

Dietary

Breakfast: Mangosteen + Wheetmeal biscuits + cereal drink
Lunch: Fruits + Chic slice with cheese sandwich + plain water
Dinner: Chicken breast + sambal + anchovies + cucumber + 3pcs putu piring
Lepak(1030PM): horlick o kosong suam + 2xplain water

2 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

UNABLE TO WORK OUT DUE TO FRIENDS

Sleep time

1AM - 7AM

Weight

63kg

This post has been edited by ober: May 29 2013, 09:40 AM

29/05/2013

Dietary

Breakfast: tuna light with cheese sandwich + fruits + cereal drink
Lunch: tuna light with cheese sandwich + fruits + wheetmeal biscuits + plain water
Evening: tuna light sandwich + plain water
Dinner(12AM): telur bungkus daging extra bawang + sambal belacan with timun + nescafe tarik

3 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

GYM: Al-Falah Gym Shah Alam Section 13

945PM - 1130PM

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins no method
- Dumbbell 7.5kg shoulder 10reps x 5 sets (standing)
- Dumbbell 10kg shoulder 8 reps x 5 sets (standing)
- Dumbbell 10kg 8 reps x 5 sets (bench chest)
- Dumbbell 10kg 10reps (left & right) x 3 sets
- Chest press machine 24kg 10reps x 5sets
- Barbell 7.5kg plates shoulder/tricep/bicep lift 8reps x 3sets
- Barbell 7.5kg plates core stress lift 8reps x 3sets
- Pull down machine 25kg 10reps x 3sets
- Tricep pull machine 20kg 10reps x 3 sets
- Tricep extension machine 20kg 10reps x 3 sets
- Push thru sit up x40reps
- 2 caps of BCAA 15mins after workout

Sleep time

130AM - 730AM

Weight

63.5kg

NOTE: Migraine whole day but still wanna go for workout. But lessen the sets and reps.

This post has been edited by ober: May 30 2013, 10:08 AM

30/05/2013

Dietary

Breakfast: 2 slices of apple & pear + cereal with HL milk + cereal drink
Lunch: 2xpears 2xapples + plain water
Evening(5pm): tempe cooked with kacang panjang and tauhu pedas + plain water (to eat my medicine cause)
Dinner(9pm): yong tau foo 5pcs with vege + 2pcs popiah + 1 koci + 1 tepung bungkus + 2pcs apam + small slice murtabak + strawberry HL milk

2 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

REST DAY !

Sleep time

9PM - 7AM

Weight

63.5kg

NOTE: Migraine still going on. Went to doctor. Got extra painkiller just for Migraine. Half day work. Went back home.

This post has been edited by ober: May 31 2013, 09:30 AM

31/05/2013

Dietary

Breakfast: Cereal with HL milk + cereal drink
Lunch: meat steak cooked with tomato & capsicums + fruits
Dinner: 10pcs kambing satey + 1pc daging satey

1.5 litres plain water(mixed with lemon slices) at various times throughout the day.

Workout

REST DAY !

Sleep time

4AM - 9AM

Weight

63.5kg

NOTE: Migraine still going on. Suppressed by medicine given by doctor.

This post has been edited by ober: Jun 1 2013, 12:28 PM

01/06/2013

Dietary

Breakfast: mi sedap instant + egg + plain water
Lunch (5pm): Bihun goreng mamak + plain water
Dinner (1230AM): Burger daging special (no mayo) + plain water (this is because to consume medicine)

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

6AM - 8AM

Weight

63.5kg

NOTE: Not taking migraine medicine at the moment. See how the condition.

NOTE 2: Migraine still there. Got a hit during mid day.

NOTE 3: Getting trouble with my sleep since Migraine and having abs cramp.

This post has been edited by ober: Jun 3 2013, 01:45 AM

02/06/2013

Dietary

Breakfast: kuey teow with daging rendang & 2pcs telur puyuh + 3pcs kuih + limau suam
Pre-lunch: 3pcs kuih + plain water
Lunch (3PM): Daging sambal + nenas masak lemak
Dinner (11PM): Telur bungkus + watermelon juice(no sugar)

1.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

2AM - 9AM

Weight

63.5kg

NOTE: Trouble with cramped abs. Pain intermittently.

This post has been edited by ober: Jun 4 2013, 09:42 AM