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

12/06/2013

Dietary

Breakfast: biscuits + cereal drink
Pre-lunch: some breads and stuffs(cut pieces) + nescafe 3in1
Lunch: capati + kambing kari + horlicks o no sugar + plain water
Evening: some breads and stuffs(cut pieces) + nescafe 3in1
Dinner: Roti john(no mayo) + hl milk strawberry

2 litres plain water at various times throughout the day.

Workout

900PM - 1015PM

- 2 caps of BCAA 15 mins before workout
- Cycling cardio 15mins tabitha method
- Chest machine 20kg 10reps x 5 sets
- Incline chest press machine 24kg 10reps x 5sets
- Pull down machine 24kg 10reps x 5sets
- Dumbbell 10kg 10 reps x 5 sets (bench chest)
- 2 caps of BCAA 1.5 hours after workout

Sleep time

1AM - 730AM

Weight

62kg

NOTE: Weight checked on scale today at gym.

This post has been edited by ober: Jun 13 2013, 05:19 PM

13/06/2013

Dietary

Breakfast: biscuits + cereal drink
Lunch: telur bungkus + nescafe tarik
Dinner: murtabak dgg(dough part didnt finish) + 2pcs popiah + 1pc putu piring + 2 small pcs apam balik + longans + mangosteens

2 litres plain water at various times throughout the day.

Workout

REST DAY!

Sleep time

1AM - 830AM

Weight

62kg

This post has been edited by ober: Jun 14 2013, 08:48 AM

14/06/2013

Dietary

Breakfast: biscuits + mangosteen + longan + cereal drink
Lunch: Keropok lekor + pau chilli + karipap + nescafe ais
Dinner: 10pcs meat satey & 5pcs kambing satey

2 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(squat overhead lift) + 10kg dumbells 8reps(shoulder standing) x 3sets (switch set interval of 30secs) [heart rate pumped like mad]
- Pec fly machine 10kg 10reps x 5sets
- Chest machine 20kg 10reps x 5 sets
- Incline chest press machine 24kg 10reps x 5sets
- Barbell 10kg plates(half lift?) 10reps x 3sets
- Rowing machine 24kg 10reps x 5sets
- Pull down machine 24kg 10reps x 5sets
- 2 caps of BCAA 15 mins after workout

Sleep time

1AM - 9AM

Weight

61kg

NOTE: Weighted in the morning

This post has been edited by ober: Jun 17 2013, 10:58 AM

15/06/2013

Dietary

Breakfast: cereal drink + longan + manggis + roti canai
Lunch: mi goreng spore with egg + hl choc milk
Dinner: 2pcs popiah + 1pc putu piring + 1pc apam balik (small) + 1pc koci

1.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

4AM - 8AM

Weight

61kg

16/06/2013

Dietary

Breakfast: bihun goreng + 1pc apam + 1pc kuih gulung + 1pc kaswi
Lunch: 2pcs sushi + plain water
Dinner: murtabak daging singapore(damn huge) + plain water

1.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

9PM - 7AM

Weight

62kg

17/06/2013

Dietary

Breakfast: cereal drink
Pre-lunch: biscuits + 2 bananas
Lunch: maggi grg telur mata + 1 nescafe tarik
Dinner: daging kari + sambal + ikan bilis + telur rebus ( 1 biji ) + nescafe tarik

1.5 litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

2AM - 730AM

Weight

62kg

18/06/2013

Dietary

Breakfast: cereal drink + banana + biscuits
Pre-lunch: junk food + biscuits
Lunch: telur bungkus + nescafe o
Dinner: bihun sup + cucur udang kuah kacang
Late night: Junk food

1.5 litres plain water at various times throughout the day.

Workout

LAZY DAY !

Sleep time

2AM - 830AM

Weight

62kg

19/06/2013

Dietary

Breakfast: cereal with HL choc milk + HL choc milk
Lunch: Padprik squid with vege + telur dadar
Dinner : NONE

1.5 litres plain water at various times throughout the day.

Workout

LAZY DAY !

Sleep time

12AM - 4AM

Weight

62kg

NOTE: Got flight to Bintulu so woke up early

This post has been edited by ober: Jun 21 2013, 08:33 AM

20/06/2013

Dietary

Breakfast: Kuey teow + sotong cili + telur + timun + kacang + nescafe tarik
Lunch: NONE
Dinner : Mi kolok + 2 set roti bakar + nescafe tarik

1.5 litres plain water at various times throughout the day.

Workout

NONE !

Sleep time

12AM - 8AM

Weight

62kg

NOTE: OUTSTATIONED ! Stayed up for 36hrs cause working right after plane landed.

21/06/2013

Dietary

Breakfast: mi jawa special(with 4pcs chic satey) + nescafe tarik + extra 2 pcs chic satey
Late Lunch: Mi kolok + kuih2
Dinner : Chicken rice on the plane but didnt ate the rice

1.5 litres plain water at various times throughout the day.

Workout

NONE !

Sleep time

6AM - 8AM

Weight

61kg

NOTE: After Sarawak landed KL, straight go Penang. Hence why late and short sleep.

22/06/2013

Dietary

Breakfast: roti telur + 2pcs kuih + nescafe suam
Pre Lunch: 2pcs bakery stuffs + plain water
Lunch: Mi grg mamak + teh o kosong
Pre-dinner: half kebab + dutch lady coffee milk
Dinner : burger daging special cheese no mayo + nescafe tarik

1.5 litres plain water at various times throughout the day.

Workout

NONE !

Sleep time

12AM - 830AM

Weight

61kg

NOTE: All drinks are less sweet and more to no sugar actually.