Alright after a long time of no updates, I shall update this again. I'm using a 5x5 system now.

A.T.G Squats:

15KG x 5 reps
25KG x 5 reps
35KG x 5 reps
45KG x 5 reps
55KG x 5 reps

Olympic Bar Bench Press:

31KG x 5 reps
54KG x 5 reps
54KG x 5 reps
59KG x 5 reps
62KG x 5 reps

Deadlift

40KG x 5 reps
65KG x 5 reps
76KG x 5 reps
86KG x 5 reps
86KG x 5 reps

Bodyweight Wide Pull-ups

8 reps x 3 sets.

Breakfast:

Half-chicken breast
Brown rice
400ML HL Milk (+) Oats

Pre-Lunch:

5 eggs with 2 yolks
1 Potato

Lunch:

Another half-chicken breast
Soup with noodles
Veggies

Teatime:

2 egg tarts
1/2 can tuna

Dinner:

1/2 chicken
Veggies
1/2 potato

Pre-Bedtime:

500ML milk

It's only sundays and saturdays taht I can get proper food. All other days, I egt crappy food

How much does your food cost you? I'm having limited budget as an mmu student. My monthly pocket money for food is just rm300(if I use it on other stuff I have to cut down my food) and my apartment doesn't allows cooking.

your appartment doesnt allow cooking? wtf?

When I was serious abt this, it cost my mom nearly RM500 a month. All home cooked food.
Then when I slacked off, about 200 bucks......hardly follow a proper diet. Just eating shit and crap la....

What is the cheapest protein I can get besides egg?

boiled egg-rm0.40 1 Ixora
chicken rice -2.50...chicken so little Ixora
economy rice- rm3-4 Ixora
bread-rm rm1.50 MMU shop
drinks- depends
water-FOC tap water
apple- 1 rm U-center
250ml milk- rm1.30 MMU Shop

Approximately rm10 perday. If i overspend on junk food....

I have frens that can even survive rm5 a day. morning bread, lunch rice , dinner maggie.

This post has been edited by gsdfan: Aug 20 2006, 07:38 PM

That's probably cuz your friends don't weightlift.

Alright, eggs. Bintang hypermarket:

RM6.40 for a tray of 30.

Highly HIGHLY suggest you fry these eggs with butter/margarine.They're not that fresh for you to half-boil them. Or at least, hard-boil. Don't risk half-boiling them.

Economy rice, RM3.50 from Mesra MMU.
Take sausage, veggies, fish or chicken. Forget the rice. You can get carbo from potatoes.

Or else, go to a malay shop, in Plaza Siswah. Take, chicken, fish, gizzards (protein also).

Or you can buy from the last shop in plaza siswah, don't take any rice. Take loads of the beef and potatoes. While eating, remove the fats off the beef yourself.
You should round to about RM4 on the rice. It's not that steep, just screw the rice if you want to.

Oats is also a great source. I suggest mixing your oats with your milk. Buy HL milk (RM3.85) from bintang supermarket, (Do you have a fridge?) and mix 350ML with 6 scoops of oats.
U can take them after your workout, or for breakfast, along with your eggs.

Chicken, if you buy from market, about RM8 for a whole chicken? Is it? I'm really not sure, can't help you here. I struck a deal with my mom, I eat 1 chicken a day, but I can't demand for beef steaks anymore

tuna, if you buy from makhota, there's this one kinda brand....it's RM2.95, but you gotta have a can opener. They tarak the "pull and open" type.

anyway, i'll figure otu anything around melaka so that you can get to them.

RM300, is a little short for food, but don't worry....students are smart

Milk is your best friend.

unless u r lactose intolerent
in that case soy milk is ur best friend

My tak halal guide to getting enough protein in MMU:

walk to the mixed rice shop next to Wilson chicken rice, name of the shop is Jin Loong. pick only 2 dishes, rice has protein too, so don't really ditch them out of the story, if you're an ectomorph it matters even more to take in enough calories for growth.

Jin Loong, rm4.50 - One veggie dish and a portion of chicken or pork the size of 1 and a half of your fist. (1 fist if you've got a big fist, applies to all you 190cm giants out there)

Pin Kee, rm4.00 - Just across Dewan MPBB, near the previous Big Eye restaurant. Go for Kung Pow chicken or Black Pepper chicken. Lotsa meat. But don't bring a few friends over and order the same thing, you'll get less.

For the other 3-4 meals, just stuff yourself with wholemeal bread with peanut butter and eggs.

2 slices of wholemeal bread gets you 7g of protein.

But like pizzaboy said, you can go get your protein at the last shop at plaza siswa too. the name is something like Taste of the Middle East or something. The kebab is pretty cheap in comparison to the amount of meat you get.

actually i ditch rice, not to save costs.....
i hate rice actually.
But at home, I eat brown rice la....make my whole family suffer with me.

Today's workout will go with:

Squats:

70lbs x 5
85lbs x 5
100lbs x 5
120lbs x 5
140lbs x 3
100lbs x 8

Benchpress:

95lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5
190lbs x 3
140lbs x 8

Barbell Rows:

55lbs x 5
70lbs x 5
80lbs x 5
100lbs x 5
115lbs x 3
85lbs x 8

Weighted Dips:

40lbs+bodyweight x 8 reps x 3 sets

Barbell Curls:

50lbs x 8 reps x 8 sets

This post has been edited by pizzaboy: Aug 21 2006, 10:05 AM

hey, pizza. i'll come at 3:30pm. dark blue polo shirt (hennessy kasi free punya) and very very short hair. you're in a blue mizuno jersey right?

anyways, might want to not overconsume the canned tuna.

It contains a hefty amount of mercury doesnt it?

the only blue mizuno shirt today i see is mr chua's. lol. where were you?

He's the big guy there wearing white sleeveless t-shirt doing rows near the hifi .

dude, the way you eat. Expensive wei!!!! If eat everyday like that, i think every month need around RM600~800 lor...

got fridge? Fully use the fridge. Store anything that is clean and good for you.

The Jin Loong nice meh? Shoulde try the Hakka rice shop just behind of Jin Loong, i used to eat there.

The Pin Kee is expensive and little, you should try the 663 shop their mix rice, at night also got. If monday and wednesday, i will eat at the pasar malam's chinese mix rice stall. That one lagi cheap.

If you want to eat rice and vege at 4~6pm, you can eat at the 663 there also. If i want to eat that time, i will go there lor.


I think it should be ok, atleast you eat rice and vege like normal meal as long as you got eat enough proper food lor. It is not necessarily have to be everyday eat super clean and lean. This is just my opinion, i used to eat like that plus in the beef everyday, and now i never eat that way also, and i dont find any different lor compare with last time, i just make sure i got enough carbo and eating clean, then i blast myself at the gym.


oh yeah baby... this is student's life.... we cannot cook at home and we got to go out and eat sh*tty food. That's their economy strategic around this area. LOL! Eat outside, get sick, get problem, use money to heal the problem, and use money to buy those useless product to heal the problem and keep going on and on. See until sien.

Hakka rice shop aka Wong Wan Yee too little meat dishes la. always fried leftover pork which consists mostly of flour. 663 i've no idea, i've eat the mixed rice there once but don't find it palatable. but the pasar malam is indeed very cheap, i ask them to go low with the rice and stuff my ricebox with meat.

eh, idk. show up. i think i'll be opening the gym on wednesday cause mr chua is taking leave.

Atleast the Wong Wan Yee got the steam chicken from the morning which is plain and lean and there got a lot of choice and more clean and less salty as i can say lor... I eat around this bukir beruang for almost 6 years wei....


this wednesday? i got the freaking ECP test. I wanted to show up today, as i also doing workout for today. But can you tell me where to do push up? I cannot find any place but outside and do the push up on the not-suitable-floor. That's why end up at OHM, atleast there big enough for me to flat down on the floor. Wanted to go tomorrow night, but got extra tutorial.. This sem all the classes goes against me.

This post has been edited by iDk: Aug 22 2006, 12:01 AM