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

Dude, get going!

16/07/2013

Ramadhan Dietary

SAHUR(500AM): brown rice + sotong cili + vege + egg + nescafe + plain waterx3 big glass
BUKA(730PM): brown rice + ayam masak merah + vege + egg + teh o + plain waterx3 big glass

Workout

815PM - 915PM

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

Sleep time

2AM - 5AM

6AM - 8AM

Weight

61kg

NOTE: geez, very lazy to update during Ramadhan.

im tryingggggggggggggggggg ! hahaha.

17/07/2013

Ramadhan Dietary

SAHUR(500AM): brown rice + ayam masak merah + vege + egg + nescafe + plain waterx3
BUKA(730PM): kueh 5pcs + ayam percik + mango shake + nescafe tarik + plain water
Late night: Dutch Lady milk Coffee

Workout

REST DAY !

Sleep time

1230AM - 5AM

6AM - 8AM

Weight

61kg

18/07/2013

Ramadhan Dietary

SAHUR(500AM): 1 slice wholemeal bread + daging masak lemak + sayur taugeh + nescafe + plain waterx2
BUKA(730PM): ??

Workout

??

Sleep time

??

??

Weight

61kg

22/07/2013

Ramadhan Dietary

SAHUR(500AM): MISSED IT ! -__-"
BUKA(730PM): murtabak king + 1pc pulut panggang + 5pcs cempedak goreng + 1 whole coconut

Workout

NONE

Sleep time

8PM - 1030PM

3AM - 430AM

6AM - 830AM

Weight

61kg

NOTE: MIGRAINE ! "

This post has been edited by ober: Jul 23 2013, 10:35 AM

23/07/2013

Ramadhan Dietary

SAHUR(500AM): 3 pcs popiah + 5 pcs putu piring + 1pc pulut panggang
BUKA(730PM): ??

Workout

NONE

Sleep time

8PM - 1030PM

3AM - 430AM

6AM - 830AM

Weight

61kg

30/07/2013

Ramadhan Dietary

SAHUR(500AM): Fish + vege + nescafe + banana + plain waterx2
BUKA(730PM): ikan pari chilli + vege + teh o suam + kuih cara(not sweet) + plain water

Workout

NONE

Sleep time

??

Weight

61kg

Pants size

28/29 (Depending on brands)

NOTE: Outstation ! can't update properly my journal.

This post has been edited by ober: Jul 31 2013, 10:45 AM

30/07/2013

Ramadhan Dietary

SAHUR(500AM): Fish + vege + nescafe + banana + plain waterx2
BUKA(730PM): Fish + vege + teh o + plain waterx2

Workout

NONE

Sleep time

5PM - 730PM

2AM - 5AM

6AM - 8AM

Weight

61kg

Pants size

28/29 (Depending on brands)

31/07/2013

Ramadhan Dietary

SAHUR(500AM): telur dadar + vege + nescafe + plain waterx2
BUKA(730PM): ??

Workout

NONE

Sleep time

??

Weight

61kg

Pants size

28/29 (Depending on brands)

19/08/2013

Dietary

Breakfast : Cucur cili padi 6pcs with chilli sauce + nescafe
Lunch : banana + bihun sambal sotong + kopi o (1 sachet sugar) + 1 plain water
Dinner : soy sauce fish + brinjals chilli

Workout

REST DAY

Sleep time

3AM - 8AM

Weight

63kg

Pants size

28

NOTE: Returned to gym yesterday and aching the whole body already.

This post has been edited by ober: Aug 20 2013, 12:26 PM