Here's mine, just started this month

Breakfast (8:30AM)
- 5 tbls oats with honey and banana or apple slices
- 1/2 cup of neslo

Brunch (10:30 ~ 11:00AM) (Occasional, depemds on availability of peanut butter in cafeteria)
- a slice of bread/small bun with 1/4 inch thick of peanut butter, with a little bit of berry jam.

Lunch (1:00 ~ 1:30PM) (All-You-Can-Eat Buffet style as I work in a hotel)
- Whatever dishes are prepared by our cafe chef, he cook what we eat what
- A bit of rice or noodles, or totally no rice or noodles
- Lot's of vege, especially cucumbers, plenties of it. Salad also, but have to put a bit of salad dressing else cannot swallow.
- Lot's of meat, chicken usually, or fish fillets.
- Lot's of cut fruits like watermelon, honeydew

Dinner
- whatever cook by my wifey, but none oily food
- Occasionally eats out also, or tapau from pasar malam


Every Mon, Wed, Fri and one of the weekend day - Workout at FF gym
Just started my first session yesterday.
Here's what I plan to do
- Warming up on threadmill 12- 15 minutes
- Some light leg & arm machine exercise for warming up
- Ab crunch machine, 35 lbs 10 x 3
- Seated one arm dumbbell curl, 20 lbs 8 x 3 for each hand (boy... I'm the only one using the puny 20 lbs )
- Standing barbell upright row, 30 lbs 10 x 3
- Squats, 20 kg 8 x 3

wanted to try dead lift, but no one around to guide me, afraid I might injured my back if not done properly.

Didn't have much time to do a full sets of exercise, as no one to guide me and also have to rush home

Here's the workout I plan to add in the future
Barbell curl to replace the one arm dumbbell curl
Barbell deadlift
Barbell lunge
Bench press

Let me know if I missed out something

Peanut butter = bad ar??

I remember reading an article about peanut butter diet in one of the men's health magazine, then I google it up on the net... and actually found quite a lot of info regarding it.

Anyway... some says it's good bcos of it contain lots of monounsaturated fat and some says it's bad bcos of the fat also

Ok, for the back... since deadlift is not recommended as no one to guide me

for the lower back
How about Hyperextension, or the Stiff-legged barbell good morning? Which one is better?

for the upper back
Middle-back shrug or something else... I'm just worry that if I didn't do it in a proper form I might injured my back...

other muscle injuries I'm ok with it, but back injury is a big no no for me..

This post has been edited by greyshadow: Jul 11 2006, 11:21 AM

try the mark ripptoe's 3x5 program as a start
seems to be working for me

have a look see look see at bodybuilding.com, they got tonnes of useful information for you there

If trying to gain weight, build some muscle by weight lifting and take more carbs in your diet.