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

03/06/2013

Dietary

Breakfast: biscuits + plain water
Lunch : ikan pari bakar + vege + kerabu mangga + daging kari(few pcs only)
Dinner : Murtabak + apam balik + plain water

1.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

9PM - 7AM

Weight

63.5kg

NOTE: Still with the bloody migraine. Now doctor saying its muscle stressed. "

04/06/2013

Dietary

Breakfast: 2 slices fruit + spaghetti meatball (small portion) + cereal drink
Lunch: Fruits + spaghetti meatball (small portion) + plain water
Evening: 1pack biscuits
Dinner: yong tau foo + 1pc koci + 1pc tepung bungkus + 2pcs popiah + 1 whole biji air kelapa

3.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

12AM - 7AM

Weight

64kg

NOTE: MIGRAINE PLEASE GO AWAY !

This post has been edited by ober: Jun 5 2013, 09:39 AM

05/06/2013

Dietary

Breakfast: 2 pcs kuih + 1 packet biscuits + cereal drink
Lunch: Rojak + Air kelapa
Evening: Air kelapa + pisang goreng
Dinner: 2 small pcs ayam kampung + sambal belacan + cucumber + vege + egg

3 litres plain water at various times throughout the day.

Workout

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 15mins tabitha method
- Barbell 7.5kg plates each lift 10reps x 3sets 8reps x 2sets
- Dumbbell 10kg shoulder 8 reps x 5 sets (standing)
- Dumbbell 10kg 10 reps x 3 sets, 8reps x 2 sets (bench chest)
- Incline press machine 24kg 10reps x 5sets
- Chest machine 19kg 10reps x 5sets
- Pull down machine 24kg 10reps x 5sets
- Tricep pull machine 20kg 10reps x 3 sets
- 2 caps of BCAA 15mins after workout

Sleep time

2AM - 7AM

Weight

64kg

NOTE: Migraine seems to be cooling down. Maybe the coconut drink last night helped?

NOTE 2: DRANK 2 COCONUT WHOLE DRINKS. Relieves my migraine greatly! Wow!

This post has been edited by ober: Jun 6 2013, 09:28 AM

06/06/2013

Dietary

Breakfast: Chic slice sandwich + cereal drink
Pre-lunch: Coconut drink 1 biji
Lunch: Tomyam chicken soup + plain water
Dinner: Roti John + 2pcs popiah + Strawberry HL milk

3 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

9PM - 7AM

Weight

64kg

NOTE: Migraine is off at the moment.

NOTE 2: Begins to feel heavy in the head around 450PM. migraineeeeeeeeeeeeeeeeeeeeeeeeeeeeee its coming !

This post has been edited by ober: Jun 8 2013, 12:51 AM

07/06/2013

Dietary

Breakfast: Murtabak + fruit + cereal drink
Lunch: Limau ais + keropok lekor
After-lunch: Limau suam + plain water
Evening: Tuna sandwich + plain water
Dinner: 1pc chicken breast cooked with chilli + mushroom vege + plain water
Late night: Nescafe tarik + sengkuang

1.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

230AM - 830AM

Weight

64kg

NOTE: Migraine still comes during midday but found it's because of stressed muscle on my left shoulder.

This post has been edited by ober: Jun 8 2013, 11:59 AM

08/06/2013

Dietary

Breakfast: Nasi Lemak Kambing(half the rice) + nescafe tarik + plain water
Lunch: SKIPPED
Dinner: Yong tau food + 1pc popiah + apam balik half + keropok lekor + plain water

3 litres plain water at various times throughout the day.

Workout

1245PM - 230PM

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method
- Bodyweight train shoulder lifts 10reps x 3 sets
- Chest machine 20kg 10reps x 5 sets
- Incline chest press machine 24kg 10reps x 5sets
- Pull down machine 24kg 10reps x 5sets
- Barbell chest bench 2.5kg plates each 8reps x 5sets
- Dumbbell 10kg 10 reps x 5 sets (bench chest)
- Tricep pull machine 20kg 10reps x 3 sets
- Tricep extension 20kg 10reps x 5sets
- Legs machine 40kg 30reps x 5sets
- Rowing machine 10kg each 10reps x 5sets
- 2 caps of BCAA 15mins after workout

Sleep time

430AM - 7AM

Weight

64kg

NOTE: CHEAT DAY! Haha. Haven't touched nasi lemak for months !!!

This post has been edited by ober: Jun 10 2013, 10:53 AM

09/06/2013

Dietary

Breakfast: Roti Arab + Nescafe Tarik
Lunch: Telur bungkus daging + air suamx2
Dinner: Ayam goreng + nescafe tarik

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

1030PM - 7AM

Weight

65kg

NOTE: Weight may have increased but didn't check on a proper weight scale.

10/06/2013

Dietary

Breakfast: nescafe + 2pcs kuih
Lunch: Brinjal chilli + spinach + rendang meat
Dinner: Murtabak + Donut + 1pc chicken pau

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

1130PM - 7AM

Weight

65kg

NOTE: Weight may have increased but didn't check on a proper weight scale.

10/06/2013

Dietary

Breakfast: fruits + cereal drink + 4pcs bread spread with strawberry jam(no sugar)
Lunch: sup daging + plain water
Dinner: Kuey teow USA + nescafe tarik

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

930PM- 7AM

Weight

64kg

NOTE: Headache caused by strained muscle. headache came back.

This post has been edited by ober: Jun 13 2013, 12:08 AM