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.

23/06/2013

Dietary

Breakfast: bihun + nescafe
Lunch: sotong + ikan pari + ayam + sayur + sambal + plain waterx3
Pre-dinner: kek lapis sarawak + teh suam
Dinner : daging masak merah + ayam grg kunyit

1.5 litres plain water at various times throughout the day.

Workout

NONE !

Sleep time

330AM - 830AM

Weight

61kg

NOTE: Drove slowly from Penang to KL hence why slept late.

NOTE 2: Just bought pants size 29 now.

24/06/2013

Dietary

Breakfast: roti telur + nescafe tarik
Lunch: Capati + ayam + plain water
Dinner: Roti john panjang (no mayo) + HL milk choc

1.5 litres plain water at various times throughout the day.

Workout

NONE !

Sleep time

10PM - 730AM

Weight

61kg

This post has been edited by ober: Jun 26 2013, 04:37 PM

25/06/2013

Dietary

Breakfast: putu mayam + nescafe tarik
Lunch: mi raja (didnt finish so tapau) + nescafe tarik
Dinner: mi raja (resumed from lunch) + plain water
Late night: popiah 2 pcs + grapes + plain water

1.5 litres plain water at various times throughout the day.

Workout

NONE !

Sleep time

330AM - 830AM

Weight

61kg

26/06/2013

Dietary

Breakfast: murtabak half + 2 packs wheatmeal biscuits + nescafe tarik
Lunch: Maggi goreng + nescafe o suam(less sweet)
Dinner: telur ikan (big one) + half curry fish + vege + plain water

1.5 litres plain water at various times throughout the day.

Workout

1030PM - 1130PM

- 2 caps of BCAA 1 hour before workout
- Cycling cardio 10mins tabitha method
- Dumbbell 10kg shoulder 8 reps x 5 sets (standing)
- Chest machine 14kg 10reps x 5sets
- Pec fly machine 10kg 10reps x 3sets
- Row machine 29kg 10reps x 5sets
- 2 caps of BCAA 15mins after workout

Sleep time

2AM - 730AM

Weight

62kg

This post has been edited by ober: Jun 27 2013, 09:45 AM

27/06/2013

Dietary

Breakfast: 3 packs wheatmeal biscuits + nescafe suam

?? litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

??

Weight

62kg

NOTE: Didn't pushed out so much on gym yesterday due to just resuming the exercise after one week of on halt.

NOTE 2: Got sick so most of the journal is not up to date.

This post has been edited by ober: Jul 5 2013, 11:50 AM

05/07/2013

Dietary

Breakfast: 4pcs popiah + nescafe suam

?? litres plain water at various times throughout the day.

Workout

REST DAY !

Sleep time

??

Weight

61kg

NOTE: STILL SICK FOR THE WHOLE WEEK !

10/07/2013

Ramadhan Dietary

SAHUR(430AM): brown rice 1/4 plate + limpa/paru rendang + sayur petola + nescafe + 4 glass of plain water
BUKA(730PM): brown rice 1/4 plate + ikan cili + vege + popiah 3 pcs + teh o suam + 2 glass of plain water

Workout

Accidentally slept.

Sleep time

10PM - 4AM

Weight

62kg

NOTE: Resuming my journal now as it is 1st Ramadhan and also I have resumed my health and starting gym today

This post has been edited by ober: Jul 12 2013, 03:37 PM

11/07/2013

Ramadhan Dietary

SAHUR(500AM): brown rice 1/4 plate + ikan cili + vege + nescafe + 3 glass of plain water
BUKA(730PM): rojak + serimuka 1pc + cempedak goreng 6 pcs + popiah grg 2pcs + teh o suam

Workout

Accidentally slept AGAIN !

Sleep time

1AM - 5AM

Weight

61kg

12/07/2013

Ramadhan Dietary

SAHUR(500AM): 1 whole Quail + vege + eggs + serimuka 1pc + nescafe + 3 glass of plain water
BUKA(730PM):

Workout

??

Sleep time

??

Weight

61kg