Slow but surely there. Haha. Before realising I was fat and not in shape, I used to do cycling. That time my weight was around 63kg. The last time I cycled was 2010. 2 years was enough to gain me 9kg.

Before cutting my food/drinks intake

Age: 27+
Weight: 72kg
Height: 165cm

Mission: Lose more fat, looking fit, targeting 59kg.

Started out on cutting my food intake and no work outs at the early stages. That was November 2012.

I started to cut my carb and eat meat a lot. No sugary drinks and only plain water after 12pm.

Then I started to build up my metabolism by eating Grenade Fat Burner during January till February 2013. On maximum caps. 4 caps per day. 2 before breakfast and 2 before lunch.
Started my cardios from January 2013. Simple cardios for weekdays 15mins and 30mins for weekends.
During using my fat burner, I didn't drink any caffeine which means no sugary drinks at all and started to drink plain water for at least 3 litres per day.

Then started my gym session on end of March 2013. Mostly just cardios since I'm a noob. Not much of weight session.

Then early April started to do weight sessions. Started with 2.5kg and working out mostly my shoulders only. Last year I had an accident which caused my shoulder to dislocate. Still not strong enough to go beyond 2.5kg.

I go to several gyms such as Saujana Putra gym, Popeye Sri Rampai and also Puchong Taman Tasik Prima gym.

Will try to start update this log file starting 23/04/2013 with pics.

This is what I look like before starting to cut out on my carbs.



Currently my workouts are one day work, one day rest. Pre-workout BCAA tablets 2 cap & after workout 2 cap.

My usual workout would be 15~30mins cardio. Then weights on shoulder attack. Just started to do triceps as well.

Just resumed my fat burner too but using API currently at max caplets. 6 caps per day. 3 before breakfast and 3 before lunch. Not really feeling anything just like my previous Grenade Fat Burner before.

Right now I'm having uneven portion of my body. Well, it looks like it. Any ideas?

After cutting out carbs and slowing down on sugar.



After one week of Grenade Fat Burner with light cardios of 15 mins everyday



After three weeks of Grenade Fat Burner with light cardios of 15 mins everyday



After four weeks of Grenade Fat Burner with HIIT cardios of 30 mins everyday



After 6 weeks of Grenade Fat Burner with HIIT cardios of 30 mins everyday



After 8 weeks of Grenade Fat Burner with HIIT cardios of 30 mins everyday



Then stopped Grenade Fat Burner cause reached 8 weeks already and cardio only when I have the time cause of outstation job.

This post has been edited by ober: Apr 25 2013, 10:41 AM

23/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits
Dinner: Fruits + wheatmeal biscuits

All day drinking plain water about 3 litre

Workout

- 2 caps of BCAA 1 hour before workout
- Started with cycling cardio 15mins using 15secs active 15secs rest. Pedal to the metal during active and adjust the tension.
- Shoulder (will put the name of the exercise once I knew it. hahaha. i only learn from the gym guys. so do not know the name)
- Tricep
- Bicep
- Chest
- 2 caps of BCAA 15mins after workout

Weight: 63.5kg
Fat: 20%

Too many people in the gym, couldn't keep the session flowing well. The rest period was uneven.

Here's the latest pic



This post has been edited by ober: Apr 26 2013, 10:15 AM

24/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits + Hot Horlicks O (No Sugar)
Dinner: wheatmeal biscuits + some junk food(haha, cant resist!)

Plain water all day about 2 litre.

Workout

Rest day from workout

This post has been edited by ober: Apr 26 2013, 10:14 AM

25/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Meat cooked in soy sauce & 1 fried egg + 3 type of fruits + Plain water
Evening: Capati + plain water
Dinner: Wrapped egg(telur bungkus) meat + plain water

Throughout the day drank 2 litre water at various times

Workout

- 2 caps of BCAA 1 hour before workout
- Started with cycling cardio 15mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension.
- Shoulder machine incline press 10kg 10 x 7 sets
- Tricep barbell 7.5kg 10 x 3sets
- Bicep barbell 7.5kg 10 x 3sets
- Chest machine incline press 10kg 10 x 7 sets
- 40 cross sit ups + 40 hand through sit ups on bench
- 2 caps of BCAA 15mins after workout

Weight: 63kg

This post has been edited by ober: Apr 26 2013, 10:39 AM

26/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Cereal drink + oatmeal biscuits
Lunch: Kambing Biryani with vege and papadom without the rice + fruits + plain water
Evening: wheatmeal biscuits + plain water
Dinner: Capati + plain water

2 litre plain water throughout the day at various times.

Workout

REST DAY

Weight: 63kg

This post has been edited by ober: Apr 27 2013, 10:51 AM

27/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Kuih Kasturi fried homemade (green beans mashed up mixed sugar and crunchy flour) + Oatmeal biscuits + Cereal drink
Lunch: Sotong masak cili + Lala masak cili + Paku pakis masak lemak + Plain water
Evening: Sandwich wholemeal bread + Salad + 1 slice chic Ham + Cheese x2 with just chilli sauce and nothing else + Plain water
Dinner: Burger daging special with no mayo and more vege

Workout

Couldn't make it due to work from 3pm till 10pm.

Weight: 63kg

This post has been edited by ober: Apr 28 2013, 02:55 PM

28/04/2013

Dietary

3 caps of API fat burner before breakfast.
3 caps of API fat burner before lunch.

Breakfast: Chicken masak chilli + Telur goreng + Timun + Sambal + Plain water
Lunch: Carls Jr Chilli Burger only + Plain water
Dinner: Curry meat only + HL milk + Plain water

3 litre plain water at various times throughout the day.

Workout

11am - 2pm

- 2 caps of BCAA 1 hour before workout
- Started with cycling cardio 15mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension.
- Tricep barbell 7.5kg 10 x 3sets
- Tricep 10kg 8 x 2sets
- Bicep barbell 10kg 10 x 3sets
- Bicep barbell 17.5kg 10 x 3 sets
- Tricep dumbbell 7.5kg 10 x 3 sets LEFT & RIGHT
- Tricep row machine 15kg 10 x 5 sets
- Shoulder dumbbell 5kg 8 x 7 sets
- Shoulder dumbbell 7.5kg 8 x 3 sets
- Incline shoulder press machine 15kg 10 x 3sets
- Incline chest press machine 15kg 10 x 3sets
- 40 cross sit ups + 40 hand through sit ups on bench
- 2 caps of BCAA 15mins after workout

Weight: 63kg

Note: Just received my grenades again! Will be back on Grenade.

Updated pic for today



This post has been edited by ober: Apr 29 2013, 01:28 AM

29/04/2013

Dietary

2 caps of API fat burner before breakfast.
2 caps of API fat burner before lunch.

Breakfast: Cornflakes mixed HL milk + HL milk 1 mug + Plain water
Lunch: Chicken ham cheese egg salad sandwich + Plain water
Dinner: Murtabak + Popiah chilli extra + Kuih2 + HL milk
Late night: Nescafe tarik (just one last one before my grenade fat burner starts!)

2 litre plain water at various times throughout the day.

Workout

REST DAY !

Weight: 63kg

This post has been edited by ober: Apr 30 2013, 09:28 AM

It seems you're doing great but why avoid chicken though? They are a good source of protein (although yes, you can also get protein elsewhere).

It seems you're taking Fat Burner everyday. Wouldn't it be better to let your workout burn the fats for you? Fat burners help to achieve short-term goal but would not sustain in long term

And - your diet is not really healthy. It seems to me that at times you're under eating and at other times it's too oily.

Not enough nutrition:
23/04
Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits
Dinner: Fruits + wheatmeal biscuits

and

24/04
Breakfast: Cereal drink + oatmeal biscuits
Lunch: Fruits + wheatmeal biscuits + Hot Horlicks O (No Sugar)
Dinner: wheatmeal biscuits + some junk food

Food intake on 27 & 28 April is pretty oily. If it's considered your cheat day(s) then I guess it's fine.

When you take sandwich, the Chicken Ham is preserved food. Try not to eat it too often. Eating real chicken meat is far better than chicken ham slice.

I don't see any fruits after 24/04 onwards stack up on fruits too. If you can, eat your food boiled, steamed, grilled, lightly pan-fried or baked rather than fried.

27 & 28 was weekends at parents place. haha. so mixed foods.

well, avoiding chicken due to they are not naturally breed i guess? nah, i really dont like chicken. hehe. and about injected chicken for faster growth, im not sure if it's a myth but the hormones does affect us. that might explain why my man boobs are there. hahaha. well, i ate chicken during college years cause its cheap. haha.

Yeah not enough nutrition but due to nature of work, i can only eat these stuffs. haha. i can see it through my poops. not very nice.

yeap. fat burner everyday. but only up to max of 8 weeks. then rest 4-5 weeks. before the next session of fat burner. just for the note, API dont work well with me. Grenades are far better. using the fat burner to boost up my workouts. my metabolism sucks btw. ;P im an endomorph person. haha.

and my chic ham its pan fried with slight butter just to make it not sticked to the pan.

i only didn't had any fruits on 27 & 28.

This post has been edited by ober: Apr 29 2013, 12:10 PM

I can't imagine life without chicken and eggs

Yeah there's been a lot of talk about chicken being injected with hormones and such. Oh well, there's no way to avoid that unless you have your own farm. All the commercial chicken products we consume outside are the same.

Nature of work? Not sure what you do but I believe you can still tapau lunch/ dinner from nearby cafe/ restaurant right? I'm more conventional, it's always the rice + meat/ poultry/egg, vege + fruits that's best for lunch and dinner. Sometimes I'd lose the rice but generally it's fine to have 2-3 tablespoon of it.

I used to take fat burner as well (about 2 years ago). It causes a number of problems - namely heart palpitation, over-active, problem sleeping at night and on top of all, a hole in the pocket (it's pretty expensive). And I had one major concern too - health implications. I'm worried if it'll damage my liver or kidney or give me other problems in my body (over long term). I noticed that when I skipped or stopped taking them, I felt tired and less energetic. Once I don't take the pills anymore, my weight came back and I put them on pretty fast too.

Later on I just decided it's best to go with the natural way - GYM! At least I feel safer. Besides, workouts are enjoyable yes painful but fun too. It's all part of the weight loss journey to persevere is what winners do!

This post has been edited by sweet_pez: Apr 29 2013, 02:43 PM

i can live without chicken but not eggs tho. haha.

well, you can eat AYAM KAMPUNG! they are naturally breed and damn expensive! haha. the chic meat is very thin.

Yeap. nature of work. when im at site, how can i tapau. haha. usually i have spare biscuits in my laptop bag. but im avoiding cafe or restaurant foods. its way better if i pack myself up for lunch! healthier in a way that u know what u cook and how its cooked rather than restaurant or cafe with hefty amount of oils and etc.

I actually quite thankful for fat burners. I used to be sleepy during the lunch time. not good for office hours. haha. and i have no problem sleeping at night. as long as i took it at the right time. 7am before breakfast and 12pm before lunch. not that expensive anymore the fat burners nowdays if u find the right person. and about the kidney part, you just have to consume at least 2 litres plus of plain water. if not, yes it would damage your kidneys. its similar to multivitamins pills.

and when its gym time, now i actually understand the meaning of I LOVE PAIN TO GAIN! haha.

30/04/2013

Dietary

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

Breakfast: 2 hotdogs with chilli sauce(cooked in butter lightly panned) + cereal with HL milk choc + cereal drink
Lunch: Chicken ham cheese tomato salad sandwich + Grapes(eaten with the seeds) + Pear + apple + Plain water (ate the fruits first then the sandwich)
VERY LATE Dinner(1am): 5pcs satey kambing and 5pcs satey ayam(eventho i ordered daging, but got chicken instead )

3 litre plain water at various times throughout the day.

Workout

1030pm - 12am
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 7mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension
- Threadmill cardio 7mins 30secs active and 30 secs rest. speed at 6x during rest & 12x during active
- Dumbbell 5kg shoulder 10reps x 5 sets
- Dumbbell 7.5kg shoulder 10reps x 5 sets
- Barbell 12.5kg triceps 10reps x 5 sets
- Barbell 12.5kg squat overhead 8 reps x 5 sets
- Barbell 12.5kg bicep/tricep 10reps x 5 sets
- Barbell 17.5kg bicep 8 reps x 5 sets
- Barbell 17.5kg bicep/tricep 8 reps x 5 sets
- Tricep rowing machine 18.5kg 10 reps x 5 sets
- Chest machine with 5kg plates 10 reps x 5 sets
- Chest machine 15kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

Weight: 62.5kg

This post has been edited by ober: May 1 2013, 10:23 AM

01/05/2013

Dietary

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

Breakfast(Late around 11am): 3 hotdogs with cheese & 2 eggs(cooked in butter lightly panned) + cereal drink + plain water
Lunch(Late around 5pm): Wantan mee dry + Air mata kuching
Evening: Popcorn + soft drink little bit during movie
Dinner(Around 10m): Burger daging with no mayo + Choc milk

Over dosage of food today!

3 litre plain water at various times throughout the day.

Workout

REST DAY!

Weight: 62.5kg

This post has been edited by ober: May 2 2013, 09:24 AM

02/05/2013

Dietary

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

Breakfast: Fruits + Hotdog cheese with one slice of wholemeal bread + cereal drink
Lunch: Fruits + Chicken cheese sandwich using wholemeal bread + plain water
Dinner(very late at 2AM): Yong tau food spicy dry + plain water

Dinner was late due to car had little problem with overheat and can only reach home by 2AM. that yong tau foo, i tapau at 9pm.

2.5 litre plain water at various times throughout the day.

Workout

915pm - 1130pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 15mins using Tabitha method 20secs active 10secs rest. Pedal to the metal during active and adjust the tension
- Dumbbell 5kg shoulder 10reps x 5 sets
- Dumbbell 7.5kg shoulder 8reps x 5 sets
- Barbell 15kg triceps 10reps x 5 sets
- Barbell 15kg squat overhead 8 reps x 5 sets
- Barbell 15kg bicep/tricep 8reps x 5 sets
- Barbell 20kg shoulder/bicep/tricep 8reps x 5 sets
- Tricep rowing machine 18.5kg 10 reps x 5 sets
- Chest machine with 5kg plates 10 reps x 3 sets
- Chest machine 15kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

NOTE: tried minimizing rest time in between sets 10~15secs.

Weight: 63kg

This post has been edited by ober: May 3 2013, 10:58 AM

Sure thing, whatever works for each person keep up the good work! But still, try to lose the fat burner if you can. Yeah I'm naggy~ There's always good and bad to each thing. Nice to hear you enjoy your workout!!!

I can also see the result of my hard work - not only losing weight/ fat but I've also built some muscles on my arm wouldn't want overly bulging and huge ones like men/ bodybuilders have but some form of muscle is good and nice. Can also see that my body's more toned up ah... but everyday body ache due to workout.

u work out everyday? fuh, fatigue wor. haha. i used to just do home cardio everyday 15mins on weekdays & 30mins on weekends. that one okay lah. once ive hit the gym, ive tried 2 days in a row, ended up wasted on the 2nd day. Couldn't push further. only had 30++ mins of gym session. after that, im only on one day gym one day rest kind of sessions.

where's ur gym btw ?

me too. dont want those overbuldging muscles. just toned arms and body structure. hopefully to lose these small muffins(or they called it love handle) on the sides by July. Haha.

Once my love handles and lil bit of muffin at the front is gone, ill stop on fat burners. HEHEHEHE.

This post has been edited by ober: May 2 2013, 10:19 AM

I go to gym about 5-6 times a week. That 1-2 days whereby I didn't go is usually due of work, chilling out/ shopping with friends or simply wanted to rest. Yeah very tired, every morning I wake up feeling like a grandma. I walk like one too due to muscle pain at times ...but once I hit the gym, I don't feel half as tired as I did. Only when I don't eat enough that I would feel no energy.

I don't like working out at home (alone). It's boring -.- but if the gym classes are no good, I do workout at home with video. I would go for 20min HIIT + 30 to 40min Body Combat.

Feel great every time after workout in gym so the trend continues hahaha.

really? Wasted on 2nd day? When you've just started, usually will need more time to recover.

I go to FF Bukit Tinggi stay nearby. I usually join the GX classes... yesterday was a little extreme since it was a PH. I did 30min zumba (was late... the night before I slept late), 1 hour cardio (Body Attack, similar to HIIT), 1 hour TRX (suspension training) and 30min Hardcore. I was totally beat by the time I reach Hardcore but it's only 30min so might as well do my best. Feeling the after-effect today. Errr that wasn't extreme right? Usually I'd do 1 hour to 1.5 hours workout and at times 2 hours (depending on class). But on weekend it's minimum 2 hours.

love handles and muffin? that's a first for me to hear lol but yeah gotta lose mine too ....planning to weigh myself this weekend. Have not done so in more than a month.

ah u go to FF. bukit tinggi has FF aye? i only go to "ghetto gyms" haha. just download some videos on youtube and memorise em. haha.

never knew that bukit tinggi got gym, i only go there for "touge" sessions. hahahaha.

i use to felt like u, yeah, muscle pain and etc, but when i started to take BCAA dymatize. slowly over one week time, i was recovering faster. so in the morning i have no problem again. if not, day after workout would be pain in the arse literally. haha.

not really just started, i only just started putting up a logfile on my diets and workouts here. hehe. been to the gym for about 1 month plus already.

yeah love handles & muffins. my tummy if front part, they call it muffin top. haha. side part of the tummy, they call it love handles. i dont know. its just the terms ive been getting thru the videos. haha.

Got, the gym is in Aeon Bkt Tinggi

What is "touge"? yumcha? lol

cheh! bukit tinggi is in klang ka? hahaha. i thought bukit tinggi near genting there. haha.

touge ? hehe. google lah miss ! car stuffs. hehehehe.

Bkt Tinggi in Pahang got FF? hahahaha

Aiseh, means car racing? Aiyoyo~

hahahaha. yeah. thats why i said "got ar?" hahahaha.

not really car racing lah. leisure fun drive with friends lah !

03/05/2013

Dietary

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

Breakfast: Cereal with HL choc milk + HL choc milk
Lunch: Brinjals chilli + Chilli taufu + Kangkung goreng
Evening: Horlicks O no sugar
Dinner: Capati + plain water

1.5 litre plain water at various times throughout the day.

Workout

REST DAY!

Weight: 63kg

This post has been edited by ober: May 3 2013, 11:41 PM

04/05/2013

Dietary

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

Breakfast: kuey teow with sambal nasi lemak and 1/2 boiled egg(quite oily that comes from the sambal) + plain water
Lunch: half plate mi goreng mamak + plain water
Late evening: Mongolia squid + tofu thai sauce + cabbage + tomyam soup (all share with 3 person but me without rice) + plain water
Late supper: Ikan bilis + sambal + timun + Teh o no sugar suam

3 litre plain water at various times throughout the day.

Workout

Couldn't do as too many things to be done on today.

Weight: 63kg

05/05/2013

Dietary

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

Breakfast: Cereal with HL choc milk + choc milk
Lunch: Ikan tenggiri masak lemak + small piece ayam masak tomato + daging 3 small pieces masak rendang + sayur petola + strawberry HL milk
Dinner (11pm): telur bungkus daging pedas + plain water(x2)

4.5 litre plain water at various times throughout the day.

Workout

845pm - 10pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 7mins no method. since the cycling machine is broken to control the tension.
- Dumbbell 7.5kg shoulder 10reps x 5 sets
- Dumbbell 10kg shoulder 8reps x 5 sets
- Barbell 12.5kg squat overhead 10 reps x 5 sets
- Incline Chest machine 18kg 10 reps x 5 sets
- Chest machine 18kg 10 reps x 5 sets
- Chest machine 18kg 10 reps x 4 sets
- Tricep rowing machine 18kg 10 reps x 5 sets
- Tricep extend rowing machine 18kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

Weight: 63kg

This post has been edited by ober: May 6 2013, 02:38 AM

06/05/2013

Dietary

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

Breakfast: chic ham sandwich cheese + fish burger sandwich cheese + fruits + strawberry HL milk
Lunch: Fruits + horlicks o no sugar
Evening: pisang goreng + chic ham sandwich cheese + plain water
Dinner : popiah pedasx2 + putu piringx2 + fruits + nescafe tarik kurang2 manis

2 litre plain water at various times throughout the day.

Workout

1015pm - 1145pm
- 2 caps of BCAA 1 hour before workout
- Cycling cardio 7mins tabitha method. 20secs active 10 secs rest.
- Dumbbell 10kg shoulder 10reps x 4 sets, 7reps x 1 set
- Barbell 12.5kg squat overhead 10 reps x 5 sets
- Chest machine 18kg 10 reps x 5 sets
- Chest machine 18kg 10 reps x 5 sets
- Tricep rowing machine 18kg 10 reps x 5 sets
- Tricep extend rowing machine 18kg 10 reps x 5 sets
- 2 caps of BCAA 15mins after workout

Weight: 64kg

07/05/2013

Dietary

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

Breakfast: cereal with hl milk strawberry + cereal drink
Lunch: Jacobs wheatmeal biscuits + Fruits + plain water
Evening: Paru-paru masak cili + Egg + kacang + anchovies + sambal + horlicks o no sugar
Dinner: Yong tau foo + HL milk strawberry

3 litre plain water at various times throughout the day.

Workout

REST DAY !

Weight: 64kg

This post has been edited by ober: May 8 2013, 09:25 AM

08/05/2013

Dietary

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

Breakfast: hotdogx2 + 1pc wholemeal bread + 1 egg + tomatoes + cereal drink
Lunch: chicken cheese sandwich + fish cheese sandwich + fruits
Evening: Capati + plain waterx2
Dinner(after workout): Capati + nescafe tarik

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.
- Dumbbell 10kg shoulder 10reps x 3 sets, 8reps x 2 sets
- Barbell lift 12.5kg 10 reps x 5 sets
- Chest machine 24kg 10 reps x 5 sets
- Chest machine 24kg 10 reps x 5 sets
- Incline Chest Machine 24kg 10 reps x 5 sets
- Shoulder press machine 24kg 10 reps x 5 sets
- Tricep rowing machine 18kg 8reps x 3 sets
- Tricep extend rowing machine 18kg 10reps x 3 sets
- 2 caps of BCAA 15mins after workout

Weight: 64kg

This post has been edited by ober: May 9 2013, 09:07 AM

Can see some progress Keep pumping... But do you really need fat burner? Save the monies for eventual phases of transformation, just an opinion. Good luck and all the best

I still have problem with my metabolism eventhough i have done cardio for months(but the last month i only did cardio less than 15mins on cycle or threadmill and start pumping the weights to act as my cardio movement too). So pumping it with the grenade. and also it keeps my eyes wide open during work too. haha.

But stopping fat burner in 2 more weeks. it's time for my body to rest again before starting on fat burners again.

Do you know once you relied too much, what will be the consequences? In fact at your stage now, IMHO, do not require it. Anyway as long you are happy with it, it's OK...

i only relied on it for 8 weeks max. then rest for unknown period but usually one month. some other times like when i had no time to boost up metabo using exercises,i had to take it(usually during outstations or OT till late night).

But I know the feeling that it doesn't work that well anymore at this current stage. haha. this is because the nauseas feeling i dont get like the first month i used it. haha. well 2 more weeks, and im done with it. should be good enough already. and no need fat burners anymore. hehe.

09/05/2013

Dietary

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

Breakfast: cereal with HL milk choc + HL milk choc for drink (total 350 cal)
Lunch: fried popiah(very very oily, had to use loads of tissue to remove the oil) + fruits (total 200 cal)
Evening: chicken cheese sandwich + plain water (total 700 cal)
Dinner: satey daging 10pcs + 2pcs popiah basah with loads chilli + 1 putu piring + 1 small pc murtabak + plain water (?????? cals)

3 litres plain water at various times throughout the day.

Workout

1015pm - 1145pm
- 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
- Barbell squat lift 17.5kg 10 reps x 5 sets
- Barbell bicep lift 17.5kg 5reps x 2 sets
- Dumbbell 5kg 4sets x10 (dont know the name but its meant to open up your chest)
- Dumbbell 12.5kg 2sets x10 (bicep,tricep, left and right arm)
- Chest machine 24kg 10 reps x 5 sets
- Chest machine 24kg 10 reps x 5 sets
- Incline press Chest Machine 24kg 10 reps x 5 sets
- Shoulder press machine 24kg 10 reps x 5 sets
- Tricep rowing machine 18kg 8reps x 3 sets
- Tricep extend rowing machine 18kg 10reps x 3 sets
- 2 caps of BCAA 15mins after workout

note: all rest time 15~30secs in between 1 set of reps and 1~2mins rest between different sets

Weight: 65kg

NOTE: GAINING WEIGHT??? is it fat or muscle?

This post has been edited by ober: May 10 2013, 06:49 PM

10/05/2013

Dietary

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

Breakfast: 2pcs wholemeal bread+cheese+cereal drink (350cal)
Lunch: Ladyfingers + Scramble eggs + plain water (400cal???)
Evening: 4pcs biscuits jacobs wholemeal + plain water (200cals)
Dinner(late 12AM): blackpepper steak (but didnt touch fries and mashed potato. couldn't resist coleslaw haha) + burger daging cheese + watermelon juice

2 litres plain water at various times throughout the day.

Workout

REST DAY

Weight: 64kg

NOTE: dropping 1kg again. most probably my tool or water weight. TODAY ALSO started VAPERING. Trying to cut down on ciggies. See how lah. Got difference or not.

This post has been edited by ober: May 11 2013, 09:42 AM

11/05/2013

Dietary

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

Breakfast: Cereal with HL milk choc (390 cals)
Pre-lunch: Satey ikan 5pcs + Sengkuang calit + horlicks o kosong ais ( 350cals?)
Lunch (late at 6pm): telur bungkus daging + pau daging black pepper (eating inside and left out the outside more) + plain waterx2 (650 cals??)
Pre-dinner: 1 apam balik(less sweet) + 1 hl milk strawberry (200ml) (150cals?)
Dinner (late at 11pm): 2 big popiahs with loads of chilli + 1 nescafe tarik(extra less sweet) + plain waterx2 (450 cals?)

2 litres plain water at various times throughout the day.

Workout

JALAN-JALAN DAY. Haha.

Weight: 64kg

NOTE: Still haven't smoked any ciggy till today. Vapering is awesome. tried my friend's ciggy, taste like CRAP.

This post has been edited by ober: May 12 2013, 01:36 AM

12/05/2013

Dietary

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

Breakfast: Maggi goreng + egg + banana + plain water (500cals?)
Lunch (5pm): McD Ayam Goreng spicy(minus the skin) ala carte
Evening: (7pm): Horlicks o kosong ais
Dinner: NOPE!

4 litres plain water at various times throughout the day.

Workout

1130AM - 2PM

- 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
- Barbell squat lift 17.5kg 10 reps x 5 sets
- Barbell shoulder lift 25kg 10 reps x 5 sets
- Dumbbell 5kg 10 reps x 5 sets (bench chest)
- Dumbbell 7.5kg 10 reps x 5 sets (bench chest)
- Chest machine 20kg 10 reps x 5 sets
- Shoulder/Chest machine 20kg 10 reps x 5 sets
- Chest Machine 20kg 10 reps x 5 sets
- Shoulder press machine 20kg 10 reps x 5 sets
- Tricep rowing machine 20kg 10reps x 3 sets
- Tricep extend rowing machine 20kg 10reps x 3 sets
- Mid sit up x 40
- Cross sit up x 40
- Side to side sit up x 40
- Leg stretch lift up 10reps x 4 (to work out the lower abs)
- 2 caps of BCAA 15mins after workout

Weight: 64kg

This post has been edited by ober: May 13 2013, 01:35 PM

13/05/2013

Dietary

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

Breakfast: Fruits + Cereal with HL white milk + Cereal Drink (550cals)
Lunch: Fruits + Fish cheese sandwich(wholemeal bread) + 4 pcs oatmeal biscuits jacobs + Plain Water (950cals)
Evening: Capati + Horlick o no sugar(300cals?)
Dinner: 13pcs of satey daging + fruit(1 pear) + yoghurt strawberry drink 200ml + plain water (600cals?)

2 litres plain water at various times throughout the day.

Workout

REST DAY !

Weight: 63kg

NOTE: Weight dropped back to 63KG. Confused with my body. and eating appetite going crazy. suddenly feel like eating, suddenly no.

This post has been edited by ober: May 13 2013, 11:28 PM

Bro you cutting or bulking weh? Lol.

cutting but bulking with the right nutrients toning my body !

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

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