Fri - Sun , 3rd - 5th August 2007

- reserved -



This post has been edited by shadowjass: Aug 13 2007, 03:26 PM

Monday, 6th August 2007

Meals

12.30pm
- Vegetarian Tom Yam Bee Hoon

1.30pm
- Mango Smoothie (homemade)
- one Orange

6.25pm
- Oats (7 tbsp) + 100ml LF Milk + 1 tbsp Honey

9.40pm
- Chicken Salad (3.5c Lettuce+ 1/2 Fuji apple + 1 Kiwi + ~2oc Chicken stripes)

12.00am
- ~20 Almonds

Workout
- Body Step 1 hour @7.40pm


Things

Tuesday, 7th August 2007

Meals

10.15am
- IKO Hi-Fibre Biscuit (1 packet)
- one Fuji Apple

12.45pm
- Economic rice (~ 6 tbsp rice + 1/2 pack Long bean + chicken)

3.40 - 4.00pm
- Homemade Muesli ( A LOT !!)

8.30pm
- Chicken Salad (3c Lettuce+ 1/2 Fuji apple + 1 Kiwi + 1/2c Chicken stripes)

Workout
- Warm Up@ Stepper 10 mins (effort 6) [109kcal]
- Body Attack 1 hour @6.35pm


Things

Wednesday, 8th August 2007

Meals

11.30am
- Cheesy Omelette (1 whole egg + 3 whites + LF Cheese)
- half Fuji Apple
- Muesli

1.30pm
- half ear Sweet Corn

5.30pm
- Oats (7 spoons) + 150ml LF Milk + 0.5 scoop Whey + 1/2 tbsp Honey

9.30pm
- Chicken Salad (4c Lettuce+ 1/2 Fuji apple + 1 Kiwi + 1/2 ear Sweet Corn + 1/2c Chicken stripes)

10.30 - 11.00pm
- Whey + water
- Muesli


Workout
- Body Step 1 hour @6.35pm
- Body Balance 1 hour @7.40pm


Things

Thursday, 9th August 2007

Meals
10.40am
- Oats (6 spoons) + 100ml LF Milk + 0.5 scoop Whey + 3/4 tbsp Honey

12.45pm
- whey + water

1.30pm
- Oats (6 spoons) + 150ml LF Milk + 1/2 tbsp Honey

3.50pm
- one Fuji Apple
- 5 Almonds

5.45pm
- Hard-boiled eggs (1 whole + 2 whites)
- 1 slice LF Cheese

8.45pm
- Veggies with Cantonese gravy (3.5c Cabbage = 1c Carrots + 3/4c Chicklen + 1 egg white)

9.30pm
- one whole Guava
- one Kiwi

10.30 -10.50pm
- Muesli


Workout
Warm Up@Stepper 5 mins [54 kcal]

Squat@Smith Machine
- bar + 5.0kg (each side) - 12 reps
- bar + 7.5kg (each side) - 12 reps
- bar + 10.0kg (each side) - 10 reps x 2 sets

Leg Press
- 60kg - 12 reps
- 70kg - 12 reps
- 80kg - 12 reps

Leg Curl
- 17.5kg - 12 reps
- 20.0kg - 12 reps

Cross Trainer (effort 6) 10 mins [84 kcal]
Wave Machine (effort 10) 10 mins [108 kcal]
Stepper (effort 6) 5 mins [54 kcal]

Things

Friday, 10th August 2007

Meals
8.30am
- Cheesy Omelette (1 whole egg + 2 whites + LF Cheese)
- half Dragon fruit

11.30pm
- IKO Hi-Fibre Biscuit (1 packet)
- 10 Almonds

1.15pm
- Kueh Teow with Cantonese gravy (50g Kueh Teow + 3c Cabbage + 1/3c Carrots + 3/4c Chicken + 1 egg white)

3.45pm
- Muesli (5 tbsp)

5.15pm
- Whey (1 scoop) + water

7.45pm
- IKO Hi-Fibre Biscuit (1 packet)

8.25pm
- Veggies with Cantonese gravy (3c Cabbage + 1/2c Carrots + 3/4c Chicklen + 1/2 whole egg)

10.00pm
- half Dragon fruit


Workout
- Warm Up@Stepper 5 mins [53 kcal]
- Body Step 45 mins@5.45pm
- Wave 10 mins (effort 10) [108 kcal]


Things

Saturday, 11th August 2007

Meals
10.30pm
- IKO Hi-Fibre Biscuit (2 packets)

12.00pm
- Economic Rice [~6 tbsp rice + 1/2 pack long bean + 1 Tofu + 1 pc Chicken (small)]

4.00pm
- one Pear
- Economic Rice [~3 tbsp rice + 1/3 pack long bean + 1 Tofu + 1 pc Chicken (small)]

7.00pm
- half Dragon fruit

8.25pm
- Veggies with Cantonese gravy (2.5c Cabbage + 1/2c Carrots + 3/4c Chicklen + 1/2 whole egg)

9.30pm
- some honeydew


Workout
- RPM 50 mins @2.00pm
- Stepper 10 mins (effort 6) [109 kcal]


Things

Sunday, 12th August 2007

Meals
12.00pm
- Economic Rice [~6 tbsp rice + 1/2 pack long bean + 1 Tofu + 1 pc Chicken (small)]

1.40pm
- some Star Muruku

5.00pm
- Economic Rice [~6 tbsp rice + 1/2 Cabbage + 1 Tofu + 2 pc Chicken (small)]

6.50pm
- half Fuji apple

8.30 - 9.30pm
- Fruit Salad (3c Lettuce + 1/3 Dragon fruit + 1/2c Honeydew + 1/2 Fuji apple + 1 Kiwi + 1/2 ear Sweet Corn)
- Oats (6tbsp) + 00ml HL Banana

Workout
- Warm Up@Stepper 10 mins (effort 6) [107kcal]

Upper Back
- 15.0kg - 12 reps
- 17.5kg - 12 reps
- 20.0kg - 10 reps

Pulldown
- 20.0kg - 12 reps
- 22.5kg - 12 reps
- 25.0kg - 10 reps

Lower Back
- 15.0kg - 12 reps
- 17.5kg - 12 reps
- 20.0kg - 10 reps

DB Bicep Curls
- 8lbs - 12 reps
- 10lbs - 12 reps

BB Bicep Curls
- 20lbs - 12 reps x 2 sets

Stationary Bike 5 mins [31kcal]
Treadmill 10 mins (Avg. Grad:12.6% @5.0spm) [96kcal]
Stepper 9effort 6) 10 mins [109kcal]


Things