Nick's Workout Journal



DETAILS


13th of May 2013.


29th of May 2013.


28th of June 2013
(End of Bulking Period)


23rd of July 2014


MEAL & DIETARY
Protein Intake = 160g - 250g of Protein
Carbs Intake = Currently studying.

WORKOUT ROUTINE
What I'm currently doing [1st of September 2013]
Week 1
Monday - Back (Close Grip), Biceps, Traps,
12 reps, 10 reps, 8 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Tuesday - Chest (Press), Triceps, Abs
12 reps, 10 reps, 8 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Wednesday - Legs (Gluteus), Shoulders (Anterior Deltoid), Calves
12 reps, 10 reps, 8 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Thursday - Back (Wide Grip), Biceps, Traps
12 reps, 14 reps, 16 reps. 15 minutes cardio.
Friday - Rest
Saturday - Chest (Flys), Triceps, Abs
12 reps, 14 reps, 16 reps. 15 minutes cardio.
Sunday – Legs (Hamstrings, Quads), Shoulders (Middle Deltoid), Calves
12 reps, 14 reps, 16 reps. 15 minutes cardio.

Week 2
Monday - Back (Close Grip), Biceps, Traps,
8 reps, 7 reps, 6 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Tuesday - Chest (Press), Triceps, Abs
8 reps, 7 reps, 6 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Wednesday - Legs (Gluteus), Shoulders (Anterior Deltoid), Calves
8 reps, 7 reps, 6 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Thursday - Back (Wide Grip), Biceps, Traps
16 reps, 18 reps, 20 reps. 15 minutes cardio.
Friday - Rest
Saturday - Chest (Flys), Triceps, Abs
16 reps, 18 reps, 20 reps. 15 minutes cardio.
Sunday – Legs (Hamstrings, Quads), Shoulders (Middle Deltoid), Calves
16 reps, 18 reps, 20 reps. 15 minutes cardio.

Week 3
Monday - Back (Close Grip), Biceps, Traps,
6 reps, 4 reps, 3 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Tuesday - Chest (Press), Triceps, Abs
6 reps, 4 reps, 3 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Wednesday - Legs (Gluteus), Shoulders (Anterior Deltoid), Calves
6 reps, 4 reps, 3 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Thursday - Back (Wide Grip), Biceps, Traps
20 reps, 24 reps, 28 reps. 15 minutes cardio.
Friday - Rest
Saturday - Chest (Flys), Triceps, Abs
20 reps, 24 reps, 28 reps. 15 minutes cardio.
Sunday – Legs (Hamstrings, Quads), Shoulders (Middle Deltoid), Calves
20 reps, 24 reps, 28 reps. 15 minutes cardio.

REPEAT until satisfied

What I'm currently doing [1st of October 2013]
http://www.bodybuilding.com/fun/big-man-on...o-the-iron.html


WHAT I'VE LEARNED ( From Seniors, Personal Trainers, Competitors and Bodybuilders ) ( May not be 100% correct )
Bulking
1. Consume alot of carbs ( Wholemeal, Pasta, Wholegrain )
2. Creatine 30 minutes before workout.
3. 3 sets, 14, 12, 8 reps. Increase weight each set, a good weight gap. Example, Dumbbell Press - 1st set 18kgs,2nd set 22kgs,3rd set 28kgs.
4. http://www.youtube.com/watch?v=y86TYYpaMoA Dorain Yates
5. Sleep at least 7-8 hours per day
6. Manage your protein intake, 1 x ( body weight in pounds ) = min protein intake, 1.5 x ( body weight in pounds ) = max protein intake
7. 7-8 hours of sleep.

Cutting
1. Glutamine and Amino Acid ( BCAA ) to sustain muscles, Amino Acids pre and post workout.
2. Workout Routine same as bulking. ( depending on your program )
3. Try to consume meals every two-three hours.
4. Cardio at least 20-30 minutes ( depending on your program )
5. Cut on carbs, or maybe no carbs at night. If carbs, wholegrains is your friend.
6. Fish Oil after Breakfast, Lunch and Before Bed.
7. 7-8 hours of sleep.

This post has been edited by gannicholas: Sep 30 2013, 07:47 PM

1/5/2013
BACK/BICEPS/DEADLIFTS DAY

No Deadlifts due to lower back injury, damn!

Breakfast
4 whites 3 yolk + 1 scoop 100% ON and Milk + 2 slice peanut butter sandwich whole meal bread
35 + ( 24 + 12 ) + 8
79g of Protein

Tea, yes i skipped lunch due to alot of work. Damn.
Plan B's Lamb Pasta, so little meat!
9g of Protein i guess? Damn!

PreWO
Cellucor C4

PostWO
2 scoop ON 100%
48g of Protein

Dinner skipped, ended workout at 9

Supper
10 batang beef satay, need my protein.
30g of Protein

Total
166g of Protein

This post has been edited by gannicholas: Jul 3 2013, 01:47 AM

2/5/2013
CHEST DAY

Breakfast
1 scoop ON 100%, 1/2 carton of milk, oats
24 + 25 + 2
51g of Protein

Brunch
Noodles
Approx 2g of Protein

Lunch
Mixed Rice. Rice, Vegetables and two chicken dishes
Approx 18g of Protein

Dinner (7pm) Schedule out due to stupid college.
Peanut Butter Sandwich, 1/2 Carton Milk.
30g of Protein

PreWO
Cellucor C4

PostWO
2 scoop ON 100%
48g of Protein

Supper
2 Yolk 2 Whites, Egg
20g of protein

TOTAL 169g of Protein

This post has been edited by gannicholas: May 3 2013, 12:59 AM

looking good bro keep it up!

Thanks bro'

3/4/2013
REST DAY

Breakfast
3 whites 3 yolks, 1 scoop ON 100% with milk, whole meal bread.
30 + 24 + 25
79g of Protein

Lunch
Mixed Rice. Potatoes + Long Beans + 3 Piece Chicken
Approx 22g of Protein?

Dinner
Homecooked, vegetables and fish
Approx 12g of protein

Pre-supper
200ml Apple Cider

Supper
1 scoop 100% ON
24g of Protein

TOTAL
137g of Protein

4/5/2013
BACK AND BICEPS DAY

Breakfast
4 white 3 yellow, 1 scoop 100% ON + Milk
21 + 24 + 25
70g of Protein

Lunch
Mixed Rice, rice + long beans + half chicken
32g of Protein

PreWO
Cellucor C4

PostWO
2 scoop 100% ON
48g of Protein

Dinner
1/2 Nando's Chicken with Chips and Grilled Vegetables
30g of Protein

TOTAL
180g of Protein

This post has been edited by gannicholas: May 5 2013, 12:43 AM

5/5/2013
CHEST DAY

Breakfast

4 whites 3 yolk, 1 scoop 100% ON, peanut butter sandwich
21 + ( 24 + 25 ) + 5
75g of Protein

Lunch

Approximately 15g of Protein?

PreWO
Cellucor C4

PostWO
2 scoop 100% ON
48g of Protein

Dinner
1/2 whole chicken, steamed, vegetables and brown rice
Around 40g of Protein i guess?

Supper
Fruits

TOTAL
188g of Protein

This post has been edited by gannicholas: May 5 2013, 09:56 PM

6/5/2013
LEGS DAY

Breakfast
1 scoop 100% ON + milk, 4 whites 3 yolk with cheese, whole meal bread
24 + 20 + 21 + 3
68g of Protein

Lunch

Approx 30g of Protein? Meal was shared, of course.

Tea
MCDONALD'S MCFLURRYYYY

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Pre-dinner
Steamed chicken breast
20g of Protein

Post-dinner
Mee Goreng Mamak Ayam
15g of Protein

TOTAL
147g of protein

This post has been edited by gannicholas: May 7 2013, 01:52 AM

7/5/2013
SHOULDERS DAY

Breakfast
1 scoop 100% ON, 4 whites 3 yolks, 3 slice wholemeal bread
24 + 35 + 5
64g of Protein

Lunch
Face-to-Face Sarawak Noodles + 3 whites 3 yolks
Approx 30g of protein?

Tea
Potato Salad
1g of Protein?

Late Tea
Mixed Salad

Early Dinner
Steamed Chicken Whole Leg
15g of Protein

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Dinner
Steamed Chicken Whole Leg + Salad
15g of Protein

Supper
1/2 scoop 100% ON + Yoghurt
18g of Protein

TOTAL
167g of Protein

8/5/2013
BACK AND BICEPS DAY
After taking a break from dead lifting due to lower back injured for two weeks, finally manage to deadlift 180lbs on plates.

Breakfast
4 white 3 yolk , 1 scoop 100% ON
24 + 35
59g of Protein

Brunch

200g of Lean Beef, meal divided brunch and lunch
30g of Protein

Lunch
(Brunch)
30g of Protein

Tea
400ml LF Milk + Peanut Butter Sandwich
20 + 8
28g of Protein

PreWO
Cellucor C4

PostWO
1 scoop 100% ON + Wholemeal Bread
24g of Protein

Dinner

Bacon-Wrapped Ribs!
25g of Protein?

Total
196g of Protein

9/5/2013
CHEST DAY

Breakfast
1 scoop 100% ON + milk
50g of Protein

Brunch

Pasta Bacon Mix + 4 whites 4 yolk
43g of Protein

Lunch
Subway Roasted Chicken Sandwich
18g of Protein?

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Early Dinner + Late Dinner

70g of Protein, 200g of Lean Beef

TOTAL
205g of Protein

This post has been edited by gannicholas: May 9 2013, 08:39 PM

REST DAY

Breakfast
1 scoop 100% ON + Milk
50g of Protein

Brunch
3 white 3 yolks
30g of Protein

Lunch
Chicken Pasta Mix
Roughly 20g of Protein

Tea
500ml Milk
25g of Protein

Dinner
Typical Asian Dinner
Around 12g of Protein

Supper
Oatmeal Cookies

TOTAL
137g of Protein

CHEST DAY

New stack!

Breakfast
1 scoop 100% ON + Milk
24 + 25
49g of Protein

Brunch
Quarter Chicken Rice
26g of Protein

Lunch

Yeap. Cheat day.
Club Sandwich, Duck Confit Pasta. Meal was shared
Approx 20g of Protein?

PreWO
Energy Bar, Milk.
5 + 10
15g of Protein

PostWO
2 scoop 100% ON
48g of Protein

Dinner/Supper

Quarter Grilled Chicken
30g of Protein

TOTAL
188g of Protein

BACK/BICEPS DAY

Breakfast
1 scoop 100% ON + Milk
50g of Protein

Lunch
Mother's Day Dim Sum Chinese Lunch
Approx..... 25g of Protein?

PreWO
9 Pieces Sushi Set ( 1 hour before workout )
9g of Protein

PostWO
2 scoop 100% ON
48g of Protein

Dinner
Mixed Rice, alot of Beef
60g of Protein

TOTAL
192g of Protein

LEGS DAY
Dont know whether isit true or not, after hearing news about our body capable enough to consume 50g per meal, i decided to split.

Breakfast
4 whites 3 yolk + 400ml milk
35 + 20
55g of Protein

Brunch
1 scoop 100% ON
24g of Protein

Lunch + Tea

Split meal, spent 3 hours eating. Lol.
88g of Protein i guess? Quarter chicken rice, chicken drumstick, chicken glizzard and lover, 4 eggs, pork

PreWO
Decided to take a break on creatine.

PostWO
1 scoop 100% ON + Wholemeal bread
24g of Protein

Dinner
Whole Chicken Leg, oven baked BBQ sauce bauss!
25g of Protein

TOTAL
216g of Protein

SHOULDERS DAY

Breakfast
4 whites 3 yolk, 400ml milk, 2 slice of Wholemeal bread, 4 caps of fishoil
55g of Protein

Brunch
1 scoop 100% ON
24g of Protein

Lunch
Grilled chicken chop with potatoes
24g of protein?

Brunch

Carbs lock n' loaded! 2 servings of wantan noodles + wantan
8g of Protein?

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Dinner

Fettuccine Carbonara Vegetable Mix accompanied by 200g of BBQ lean beef steak
72g of Protein

Supper (1AM)
Hungry, stayed up doing assignments.
1 scoop Syntha-6
22g of Protein

TOTAL
229g of Protein

This post has been edited by gannicholas: May 15 2013, 12:56 AM

BACK/BICEPS/DEADLIFTS DAY

Breakfast
300ml milk, 4 whites 4 yolks
40 + 15
55g of Protein

Brunch
Aglio Olio Pasta + 1 Sausage, 1 serving
1 scoop Syntha-6
25g of Protein

Lunch
Aglio Olio Pasta + 1 Sausage, 2 servings + 1 cup of watermelon
6g of Protein

Tea
VSoy Multigrain
12g of Protein

Late Tea
1 slice of Wholemeal bread, 500ml milk
19g of Protein

PreWO
Promax Energy Bar, feeling tired as hell had 4 hours of sleep last night, Cellucor C4
5g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Whole Chicken Leg + Fetuccine 1 serving + 1 yolk 1 white
34g of Protein

Supper
300ml LF Milk + Peanut Butter
23g of Protein

TOTAL
223g of Protein

This post has been edited by gannicholas: May 15 2013, 11:14 PM

CHEST/TRICEPS DAY

SLEEP - 8 hours
Breakfast
400ml Milk + Cereal, 4 whites 3 yolk
24 + 35
59g of Protein

Lunch + Late Tea

Linguine Beef Pasta Mix, bring in the carbs! ( split meal ) 270grams of beef
Lunch = 45g of Protein, Late Tea = 45g of Protein
Total 90g of Protein

Night workout!

PreWO
Promax Energy Bar
CellucorC4
5g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Supper
Steam Chicken + Brocolli
34g of Protein

TOTAL
232g of Protein

This post has been edited by gannicholas: May 16 2013, 10:18 PM

SHOULDERS CALVES SQUATS ABS DAY ( Nothing to do )
Ran out of eggs and milk


Breakfast
1 scoop Syntha-6 + 2 whites 2 yolks + peanut butter sandwich
22 + 20 + 10
52g of Protein

Brunch

1 scoop Syntha-6 + Dymatize Protein Bar
22 + 30
52g of Protein

Lunch

All Day Breakfast @ Antipodean
Approx 25g of Protein?

PreWO
Promax Energy Bar
Cellucor C4
5g of Protein

PostWO
1 scoop Syntha-6 + Wholemeal Bread
22 + 3
25g of Protein

Dinner (10pm)

Pork Chops
Approx 30g

TOTAL
189g of Protein

This post has been edited by gannicholas: May 17 2013, 11:01 PM

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6 + Milk
22 + 18
40g of Protein

Brunch ( 30 minutes later )
Chicken rice quarter chicken, soy milk
30 + 10
40g of Protein

PreWO
1 1/2 bowls of fried rice ( olive oil ) mix 4 whole eggs
28g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

Pork Pork Pork! Shared 3 people.
Approx 50g of Protein?

Supper
Yes, supper. Lol.


TOTAL
202g of Protein

This post has been edited by gannicholas: May 19 2013, 12:15 PM

CHEST/TRICEPS DAY

Breakfast
1 scoop Syntha-6 + oats, 4 whites 3 yellow
22 + 21
43g of Protein

Lunch
Chinese lunch, chicken + prawns + vege + rice
26g of Protein

PreWO
CellucorC4

PostWO
1 scoop Syntha-6, lunch leftover ( chicken )
22 + 30
52g of Protein

Pre-dinner
Beef rice set
43g of Protein

Post-dinner
Beef rice set ( leftover from Pre-dinner )
40g of Protein

Supper
400ml milk
20g of Protein

TOTAL
224g of Protein

LEGS DAY

Breakfast
4 yellow 3 white + milk and cereal
35 + 20
55g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Pre-lunch
Egg Mayo Sandwich
5g of Protein

Post-lunch

Pasta Mix + Chicken, has 1 egg and cheese
Approx 60g of Protein?

PreWO
Cellucor C4

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Mashed potatoes


TOTAL
186g of Protein

SHOULDERS DAY

Breakfast
Mashed Potatoes, 400ml Milk, 4 yellow 3 whites
35 + 20 + 3
58g of Protein

Brunch
Mashed Potatoes, 1 scoop Syntha-6
22 + 3
25g of Protein

Lunch
'Kus-kus' Salad
2g of Protein

Late Lunch

Shared, ate 2 chicken drumsticks and 2 pork chops
45g of Protein

PreWO
CellucorC4

PostWO
2 scoop Syntha-6 + 2 slice of wholemeal bread
44 + 9
53g of Protein

Supper
2 boiled washed potatoes, brocolli, peanut butter sandwich, 400ml milk
10 + 20
30g of Protein

TOTAL
213g of Protein

This post has been edited by gannicholas: May 21 2013, 09:44 PM

CHEST DAY

Breakfast
400 ml milk + cereal, 4 whites 3 yellow
20 + 35
55g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Lunch ( split into 3 meal )
Beef Pasta Mix
70g of Protein

PreWO
CellucorC4

PostWO
2 scoop Syntha-6 + Wholemeal bread
22 + 8
30g of Protein

Dinner ( split into 2 meal )
Nasi Briyani + Beef + Vegetables
65g of Protein

Supper
Peanut Butter Sandwich
12g of Protein

TOTAL
254g of Protein

This post has been edited by gannicholas: May 24 2013, 01:22 AM

REST DAY

Breakfast
400ml milk + 4 whites 3 yellow + 2 Wholemeal bread
20 + 35 + 8
63g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Lunch (Split into 3 meals)
Beef Pasta Mix
70g of Protein

Dinner

BBQ Plaza, shared of course
Approximately 40g of Protein?

Supper
Apple Juice

TOTAL
195g of Protein

This post has been edited by gannicholas: May 24 2013, 01:26 AM

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6, 2 boiled potatoes
22g of Protein

Lunch
Vegetarian Lunch. Wesak day.
Approx 18g of Protein from Soy and Tofu?

PreWO
Cellucor C4

PostWO
2 scoop Syntha-6 + 2 Wholemeal bread
50g of Protein

Dinner
Chicken, Rice, Fish
Approx 40g of Protein

Supper
1 scoop Syntha-6 + milk + 2 slice Wholemeal bread
22 + 20 + 8
50g of Protein

TOTAL
190g of Protein

CHEST DAY
Goodbye, C4. Trying on this.


Breakfast
4 whites 3 yolk, 2 Wholemeal bread, 400ml milk
21 + 8 + 20
49g of Protein

Lunch

Approx 52g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 Wholemeal bread
44 + 8
52g of Protein

Dinner
Quarter Chicken Rice
Approx 48g of Protein

Supper
Movie night with love
Got hungry, so yeah.

Umm, 20g of Protein??

TOTAL
221g of Protein

This post has been edited by gannicholas: May 27 2013, 01:19 AM

ARMS DAY ( Cause i had nothing better to do )

Breakfast

20 from HL Milk + 8 from Wholemeal Bread + 21 from Eggs + 4 from Tuna Spread
53g of Protein

Lunch
Chinese Sinchuan Lunch, Family
30g of Protein? Weak.

Tea
Quarter Chicken + Soy Milk
35 + 7
42g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 wholemeal bread
44 + 8
52g of Protein

Dinner
Typical Asian Dinner, Family
Approx 15g of Protein? Weak.

Supper
Quarter Chicken
30g of Protein

TOTAL
222g of Protein


This post has been edited by gannicholas: May 27 2013, 01:26 AM

LEGS DAY

Breakfast
2 slices of Wholemeal bread, 500ml of milk
25 + 8
33g of Protein

Brunch

Split meal, 90g of Protein? Rice consists of 4 omega 3 eggs

PreWO
3 caps CreatineFreak

PostWO
1 1/2 scoop ON 100% Whey
36g of Protein

Tea
Split meal from lunch

Dinner
Mixed Rice, chicken vege and rice
Approx 40g of Protein

Supper
PB Wholemeal Bread + 300ml Milk
12 + 15
27g of Protein

TOTAL
228g of Protein

This post has been edited by gannicholas: May 27 2013, 10:57 PM

SHOULDERS DAY

Breakfast
4 whites 3 yellow, 300ml milk
35 + 15
50g of Protein

Brunch ( Split Meal )
Pasta Mix with Chicken + 3 pork ribs and broccoli
Approx 70g of Protein

Lunch ( Split Meal from brunch )

Tea
Pasta for carbs
3g of Protein from sausage.

PreWO
3 caps CreatineFreak

PostWO
1 scoop Syntha-6
22g of Protein

Dinner

300g of beef
100g of Protein ( whoops )

TOTAL
245g of Protein

^how much carbs and fat in that diet? Total calorie?

I don't count carbs and fats :/ will work on it after my finals :/

CHEST DAY

Breakfast
3 white 3 yolks, milk + cereal
30 + 20
50g of Protein

Lunch
Rice Mix, Beef + Vege
Approx 60g of Protein

PreWO
PB Sandwich, 3 caps CreatineFreak
12g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner ( Split Meal )

Approx 80g of Protein?

Supper
Split Meal

Slept 2 hours after supper. Studyyy!

TOTAL
246g of Protein

This post has been edited by gannicholas: May 31 2013, 12:35 AM

BACK AND BICEPS DAY

Breakfast
3 Whites 3 Yolk, milk, 2 Alice Wholemeal bread
30 + 20
50g of Protein

Brunch ( Split Meal )
Pasta Mix, 300g of Beef
100g of Protein

Lunch (Split Meal)

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6 + 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

Approx 40g of Protein

TOTAL
242g of Protein

This post has been edited by gannicholas: May 31 2013, 12:35 AM

LEGS DAY

Breakfast
4 whites 4 yolks, 500ml milk + cereal
40 + 25
75g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Lunch
Herbal Steam Chicken + Rice
30g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice of bread
44 + 8
52g of Protein

Late Tea
Small portion of Fried Rice

Dinner
Typical asian dinner, consists of pork, chicken and vege
Approx 40g of Protein

Supper
2 slice wholemeal bread
8g of Protein

TOTAL
227g of Protein

CHEST AND TRICEPS DAY
Bad diet day, damn. Woke up late, ran out of eggs.

Brunch ( Woke up late )
Mixed rice, chicken, vegetables.
Approx 55g of protein.

PreWO
2 slice bread, 3 caps CreatineFreak
8g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Rice, Pork, Vegetables
Approx 30g of Protein.

Supper
500ml milk + 1 scoop Syntha-6
22 + 25
47g of Protein

TOTAL
184g of Protein

This post has been edited by gannicholas: Jun 1 2013, 08:55 PM

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6 + Milk
22 + 20
42g of Protein

Brunch/Lunch

Shared 5 people
Approx 55g of Protein? Since there were beef.

Tea
2 slices of Wholemeal bread
8g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

At least 75g of Protein?

TOTAL
232g of Protein

SHOULDERS DAY

Breakfast
4 whites 3 yellow, 400ml milk, 2 slices of Wholemeal bread
35 + 20 + 8
63g of Protein

Brunch
1 packet Nasi Lemak, 1 serving pasta, fruits
Approx 5g of Protein

Lunch ( Split Meal )
Potatoes, Vege and Wild Boar Meat
Approx 55g of Protein

Tea ( Split Meal )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

1/2 chicken, 3 pork chops
Approx 70g of protein? Chicken pretty small though.


TOTAL
245g of Protein

REST DAY

Breakfast
4 whites 3 yolks, milk + oats
35 + 20
55g of Protein

Lunch
Beef Rice Mix with Vege
Approx 60g of Protein

Tea
Chicken Sandwich
Approx 15g of Protein

Dinner

Approx 60g of Protein

TOTAL
190g of Protein

Back and Biceps

Breakfast
4 whites 3 yellow, milk + cereal
35 + 20
55g of Protein

Lunch (Split Meal)
Homecooked beef pasta mix
60g of Protein

Tea ( Split Meal )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6 + 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

Approx 85g of Protein?

Total
252g of Protein

CHEST DAY

Breakfast
4 whites 3 yellow, milk and cereal
35 + 20
55g of Protein

Lunch ( Split Meal )
Pasta 3 servings with 200g of beef
60g of Protein

Tea ( Split Meal from lunch )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner
3 clean oven baked pork ribs
Roughly 20g of Protein

Supper

8 meatballs, 1 beef burger ( 1 patty )
Shizzznitzzzz! Approx 50g of Protein? Since its processed food. Well they claim that its homemade but it tastes like processed food. Lol.

Total
237g of Protein

REST DAY

Breakfast
4 whites 3 yolk, milks + cereal oats
35 + 20
55g of Protein

Brunch
Small portion fried rice
Approx 3g of Protein

Lunch
Potatoes, Beef, Vege, Chicken Glizzard
Approx 50g of Protein

Dinner
Asian dinner, blackpepper chicken
Approx 48g of Protein

Supper
2 scoop Syntha-6
44g of Protein

TOTAL
200g of Protein

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6, milk
22 + 20
42g of Protein

Lunch
Japanese lunch, beef and salmon
Approx 45g of Protein

Tea

Shared. The heart shape is made out of chicken breast meat
Approx 35g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoops Syntha-6
44g of Protein

Dinner/Supper

Pork ribs
Approx 60g of Protein

TOTAL
226g of Protein

I envy your meals, bro....

CHEST DAY

Breakfast
1 scoop ON + Milk, PB Sandwich
22 + 20 + 12
54g of Protein

Lunch
Porridge + Fish
Approx 5g of Protein, ate abit.

PreWO
3 Caps CreatineFreak

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

Had alot of pork meat side dishes
Approx 60g of Protein

Supper
1 scoop Syntha-6, 200ml milk
22 + 20
42g of Protein

TOTAL
205g of Protein

This post has been edited by gannicholas: Jun 11 2013, 01:31 AM

LEGS DAY

Breakfast
4 whites 3 yellow, 400ml milk
21 + 20
41g of Protein

Brunch
Subway's Sub of the day
Approx 15g of protein?

Lunch

Cordon Bleu Chicken
Approx 40g of Protein

Tea

Ikea meatballs, approx 10g of Protein ( shared meal )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6

Dinner
Bachang, yong tau foo
Heavy dinner, approx 40g majority from fish and egg

Supper
Yoghurt
4g of protein

TOTAL
194g of Protein

This post has been edited by gannicholas: Jun 11 2013, 01:32 AM

thanks!

Damn all good food

-Have not been updating daily. Getting lazy. Lol.-

CHEST DAY
Breakfast
Scrambled Eggs 4 whites 3 yellow, milk
35 + 20
55g of Protein

Brunch
Beef Rice
Approx 45g of Protein

Tea
1 scoop Syntha-6 , milk and oats
22 + 15
37g of Protein

PreWO
3 caps CreatineFreak

PostWO
1 scoop Syntha-6
22g of Protein

Dinner
Steamboat
Approx 40g of Protein

Supper
1 scoop Syntha-6 + Milk
22 + 25
47g of Protein

TOTAL
246g of Protein

BACK AND BICEPS DAY

Breakfast
4 whites 3 yolk, oats and milk
35 + 20
55g of Protein

Lunch ( Split meal for dinner )
Beef pasta mix
Approx 75g of protein

PreW0
3 caps CreatineFreak

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

Split meal from lunch

Supper
1 whole chicken leg
Approx 40g of protein

TOTAL
214g of Protein

Thanks!

Chest and Triceps Day

Breakfast
1 scoop Syntha-6, 2 slice Wholemeal bread
22 + 10
32g of Protein

Lunch
DimSum
Approx 30g of Protein

Tea
3 whites 3 yolks
30g of Protein

PreWO
CreatineFreak 3 caps

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Beef Rice Mix
Approx 60g of Protein

TOTAL

196g of Protein

LEGS DAY

Breakfast
300ml Milk
15g of Protein

Lunch
Pasta Mix Chicken Breast
Approx 60g of Protein

Tea
3 slices PB Sandwich
15g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Whole Chicken Leg
45g of Protein

Supper
400ml Milk
20g of Protein

TOTAL
199g of Protein

SHOULDERS DAY

Breakfast
4 Whites 3 Yellow, oats and milk
35 + 20
55g of Protein

Lunch ( Split Meal )
200g of Beef, Pasta Mix
65g of Protein

Tea
( Split Meal from Lunch )

PreWO
3 Caps CreatineFreak

PostWO
2 scoop Syntha-6, 3 slice wholemeal bread
44 + 12
56g of Protein

Dinner
Chicken, Vege and Potatoes, Yoghurt
Approx 30g of Protein

Supper
200ml milk
10g of Protein

TOTAL
216g of Protein

CHEST AND TRICEPS DAY

Breakfast
4 Whites 3 Yellow, oats and milk
35 + 20
55g of Protein

Lunch ( Split Meal )
280g of Beef, Pasta Mix
85g of Protein

Tea
( Split Meal from Lunch )

PreWO
3 Caps CreatineFreak

PostWO
1 scoop Syntha-6, 2 wholemeal bread
22 + 12
34g of Protein

Dinner
Chicken and Pasta
Approx 30g of Protein

Supper
Yoghurt
5g of Protein

TOTAL
209g of Protein

This post has been edited by gannicholas: Jun 19 2013, 10:52 PM

REST DAY

Breakfast
4 whites 3 yolk, oats and milk
35 + 20
55g of Protein

Lunch
Pan Mee, 2 white 2 yolks, chicken
Approx 35g of Protein

Tea and Dinner ( Split Meal )
Approx 300g of Beef, pasta mix
90g of Protein

Supper
Yoghurt and Milk
Approx 20g of Protein

TOTAL
200g of Protein

BACK DAY, Cholesterol Day. Lol.

Breakfast
4 whites 3 yellow, Milk
35 + 20
55g of Protein

Lunch
Pan Mee with 2 eggs and Chicken
Approx 40g of Protein

Tea
2 scoop Syntha-6
44g of Protein

PreWO
3 caps CreatineFreak

Dinner
Mixed Rice with Chicken, alot of chicken
Approx 50g of Protein

Supper
1 scoop Syntha-6
22g of Protein

TOTAL
211g of Protein

LEGS SUNDAY

Breakfast
Oat and Protein Mix Shake
40g of Protein

Lunch
Chicken Rice
Approx 30g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
ChickenRice
Approx 30g of Protein

Supper
Grilled Beef Block Steak
Approx 70g of Protein

TOTAL
214g of Protein

BACK AND BICEPS MONDAY

Breakfast
4 whites 3 yolk, milk and 3 slice PB sandwich
35 + 20 + 15
70g of Protein

Lunch ( Split Meal )
280g of Beef, pasta mix
85g of Protein

Tea ( Split Meal )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice Wholemeal bread
44 + 12
56g of Protein

Dinner
1/2 Chicken Baked
Approx 45g of Protein

TOTAL
256g of Protein

SHOULDERS TUESDAY

Breakfast
4 whites 3 yolk, 200ml milk, 2 slice Wholemeal bread
35 + 20 + 12
67g of Protein

Lunch
Pasta Zanmai, Sirloin. Portion is bloody small, damn.
Approx 18g of protein

Tea

Pasta Mix with 2 eggs
20g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

280g of Beef, approx 85g of Protein

Supper
200ml milk
20g of Protein

TOTAL
254g of Protein

CHEAT AND TRICEPS WEDNESDAY

Breakfast
4 whites 3 yolk, 200ml milk, 2 slice Wholemeal bread
35 + 10 + 12
57g of Protein

Lunch ( Split Meal )
Beef pasta mix, vegetables, onions
280g of beef, 85g of Protein

Tea ( Split Meal from lunch )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 Wholemeal bread
44 + 12
56g of Protein

Dinner

Pork Ribs
Approx 30g of Protein?

Supper
200ml milk
10g of Protein

TOTAL
238g of Protein

This post has been edited by gannicholas: Jun 27 2013, 01:15 AM

BACK AND BICEPS THURSDAY
Last day of Bulking Period.
Time to cut!

Breakfast
4 whites 3 yolks, 400milk, 2 slice of Wholemeal bread
35 + 20 + 12
67g of Protein

Lunch ( SplitMeal )
Mixed Beef Rice
Approx 80g of Protein

Tea
Split meal from lunch

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha 6
44g of Protein

Dinner

Approx 50g of Protein

Supper
1 scoop CombatPowder
25g of Protein

TOTAL
266g of Protein

Who cooks for you? Your posts are more like food porn...lol

REST FRIDAY
Breakfast
5 whites 3 yolk, 200ml milk
40 + 10
50g of Protein

Lunch
Mixed Beef Rice
Approx 70g of Protein

Dinner
Mixed Beef Rice
Approx 60g of Protein

PreBed
2 scoop CombatPowder
44g of Protein

TOTAL
224g of Protein

Cook myself bro, haha! Staying out is pretty complicated

CHEST AND TRICEPS SATURDAY
Cutting Phase!


Breakfast
1 scoop Syntha-6, 4 whites 3 yolk
22 + 35
57g of Protein

Lunch
Steamed Chicken with vegetables
60g of Protein

PreWO
1 scoop Atomic 7

PostWO
1 scoop Atomic 7

Dinner
Chinese Wedding Dinner, diet ruined. Skipped the desserts and carbs though.
Approx 50g of Protein

Supper
2 scoop Combat Powder
50g of Protein

TOTAL
217g of Protein

This post has been edited by gannicholas: Jun 30 2013, 01:54 AM

BACK AND BICEPS MONDAY

Breakfast
1 scoop Syntha-6 + 400ml milk
44g of Protein

Brunch
4 whites 3 yolk
35g of Protein

Lunch

Steamed Pork Ribs with vegetables
Approx 35g of Protein?

PreWO
1 scoop Atomic 7

PostWO
1 scoop Atomic 7

Dinner
Steamed Fish and Vegetables
Approx 30g of Protein

Supper

Ate 3 crabs. No idea about crabs. Umm, 20g of Protein i assume?

Late-Supper
1 scoop Combat Powder + 400ml Milk
45g of Protein

TOTAL
209g of Protein

This post has been edited by gannicholas: Jul 2 2013, 12:37 AM

SHOULDERS TUESDAYS
7 Shoulders Exercises, 30 minutes cardio, distance 4km

BREAKFAST
1 scoop Syntha-6 with Milk, wholemeal bread
60g of Protein

BRUNCH
4 Whites 3 Yolk
35g of Protein

LUNCH
Oven Baked Chicken with Vegetables
2 chicken thighs, approx 40g of Protein

PREWO
1 scoop Atomic 7

POSTWO
1 scoop Atomic 7

DINNER
Steamed Chicken with Vegetables
Approx 50g of Protein

SUPPER
2 scoop Combat Powder
50g of Protein

TOTAL
235g of Protein

ABS DAY
7 Abs Exercises, 3 minutes jog at speed 8, 10 sit-ups, 10 sets ( 30 mins on treadmill, 100 sit-ups )

BREAKFAST
1 scoop elite whey, 400ml milk, oats
25 + 20
45g of Protein

LUNCH
4 whites 3 yolk
35g if Protein

TEA
Pork ribs, brown rice and vegetables
Approx 30g of Protein

PREWO and POSTWO
1 scoop Atomic 7

Dinner
Chicken Soup with vegetables
Approx 40g of Protein

Supper
1 scoop combat powder, 400ml milk
25 + 20
45g of Protein

TOTAL
195g of Protein

ARMS THURSDAY
5 Biceps Exercises, 5 Triceps Exercises, 10 minutes cardio

BREAKFAST
2 scoop Elite Whey
50g of Protein

BRUNCH
4 whites 3 yolk
35g of Protein

LUNCH
Chicken Soup with brown rice and vegetables
Approx 40g of Protein

PREWO and POSTWO
1 scoop Atomic 7

DINNER
Curry Chicken with Vegetables, 2 tbsp of Peanut Butter
Approx 50g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
220g of Protein

REST FRIDAY

BREAKFAST
2 scoop Elite Whey
50g of Protein

BRUNCH
4 whites 3 yolk
35g of Protein

LUNCH
Steamed Chicken with brown rice and vegetables
Approx 40g of Protein

DINNER
Steamed Chicken with Vegetables
40g of Protein

EARLY SUPPER
3 whites 2 yolk
25g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
235g of Protein

This post has been edited by gannicholas: Jul 7 2013, 02:59 AM

CHEST AND TRICEPS SATURDAY
6 Chest, 3 Triceps, 20 minutes speed 8 cardio, 3 abs
Cardio Acceleration method by Jim Stoppani ( Youtube )

BREAKFAST
2 scoop Elite Whey
50g of Protein

LUNCH
2 slice wholemeal bread, vegetables and steamed chicken
Approx 40g of Protein

PREWO and POSTWO
1 scoop Atomic 7

DINNER
Chicken soup with vegetables
Approx 50g of Protein

SUPPER
400 ml milk, 1 scoop Elite Whey
20 + 25
45g of Protein

TOTAL
195g of Protein