Sorry 30g moar.

Good god dont blend your tuna. I think someone tried it. Blended tuna + milk.
Not pretty.

Tuna milkshake!

If you're not willing to spend time to cook and prepare your food, then its hard.

Sterilize rotten shaker in boiling water (like how ppl wash baby's bottles).

Problem solved

Monday, 22nd October 2007 - Team Scivation Cut Diet Week 0, Day 1

Things
- I woke up, all ready for a good morning outdoor cardio - lo and behold, it rained.

- Sheesh the food volume and timing were so much harder than I expected. I literally took 3 hours to finish my first meal. I just realized that I HATE EGG WHITES. URGH! Wanted to vomit so many times. I gotta re-strategize to cook for 6 meals in one go, freeze and nuke them whenever needed.

- Had to cook for family. Cooked wicked sup tulang (bovine rib bone soup?) to be eaten with beehoon.

- Starting proper diet + workout from next week onwards instead. All these preparations need practice


Workouts

None


Meals

10am
- 1 whole egg
- 6 egg whites
- 1 1/3 cups of boiled spinach
- 30g of chicken fillet
- 6 raw almonds
- 1 multivits

11am
- 1 serving of Xtend

3pm
- 110g of grilled lean chicken fillet
- 1 cup of steamed broccoli
- 12 raw almonds

** had 2 small pc of Hershey's Almond Kisses here

5pm
- Sup tulang with some beef bits & cili padi with soy sauce yumm

6pm
- 1 serving of Xtend

8pm
- Sup tulang + some beehoon

11pm
- 1 serving of Syntha-6
- 2tsp natural pb
- 1 cup steamed broccoli
- 3 fish oil caps

Sunday, 28nd October 2007 - Team Scivation Cut Diet Week 0, Day 7

Things
- Went to Gold's with Jonesy & Grego. That mall was downright spooky. The gym itself was bigger than I expected. Cool equipments, it's a shame that the location is not very convinient for me since I'm gonna be back in Cyberjaya soon

Workouts

@ Gold's Gym Plaza Ampang

5 mins cardio warmup

Incline DB Press
- 3 x 15 15lbs

Flat Barbell Bench
- 3 x 15 thick bar
- 1 x 8 + 1 x 7 thick bar
- 1 x 10 + 1 x 5 normal bar

Cable Crossovers (Jones corrected me. Thanks man!)
- 3 x 15 30lbs/side

Swissball pushups
- 1 x 5

Swissball Hamstring Curl
- 1 x 6 both
- 1 x 6/side

Hanging Leg Raises
- 3 x 15 secs

Medium IIT (5.0/9.0)
5mins warm + 20 mins intervals + 5mins cooldown


Meals

10:30am
- 1 whole egg
- 4 oz of grilled chicken
- 1 1/3 cups of steamed spinach
- 6 raw almonds
- 7oz peeled ruby red grapefruit
- 1 multivits
- 2 fish oil caps

12pm (pre)
- 2 scoops of Xtend
- 1 scoop of Vasocharge

12:30pm onwards (during)
- 4 scoops of Xtend throughout

4pm (post post) - Greg's treat
- 3 cups of lettuce with a dash of 'cool lime' dressing
- 8 pcs of meatballs in carbonara sauce & mozarella chese
- 1 small pc of Royal Masala pizza
- 1 cup of coffee (+1 sachet of sugar)

9pm
- pattaya seafood fried rice
- sugarless ice tea

Monday, 29th October 2007 - Team Scivation Cut Diet Week 1, Day 1

Things
- Wow. Liquid meals. Was running around town the whole day.

Workouts

5 mins cardio warmup

DB Single Leg Split Squat
- 3 x 15/side bw

BB Straight Legged Dealift
- 3 x 15 20kg+bar (unknown weight)

Leg Extension
- 3 x 15 30lbs

Meals

9:00am
- 1 whole egg (scrambled)
- 3 oz of pan-grilled lean beef
- 1 1/3 cups of steamed spinach
- 6 raw almonds

11:30am
- 2 scoops of Xtend
- 1 multivits
- 2 caps of fish oil

2:30pm (pre)
- 2 scoops of Xtend
- 2 scoops of Vasocharge

3:00pm (during)
- 4 scoops of Xtend

9:00pm
- 1 cup of boiled spinach
- chicken soup + chicken bits
- 12 raw almonds

11:00pm
- 2 scoops of Xtend
- 3 fish oil caps

This post has been edited by Syd G: Oct 30 2007, 12:26 PM

Tuesday, 30th October 2007 - Team Scivation Cut Diet Week 1, Day 2

Things
- Suffering killer DOMs @ chest & legs area. Didnt workout today cause I could barely bend over to do anything - how to do back?

Workouts
- Rest

Meals

10:00am
- 4 whole jambu air + 2tbsp peanut rojak sauce

12:45pm
- 1 whole egg (scrambled)
- 4 oz of pan-grilled lean chicken
- 1 1/3 cups of steamed spinach
- 6 raw almonds

1:30pm
- 1 Solero Split ice cream

2:00pm
- 1 cup of steamed broccoli
- 2 scoops of Xtend
- 2 caps of fish oil
- 1 x multivit

5:00pm (Ikea restaurant )
- Ikea's Gravad Lax (raw salmon cured with lots of things, 1 cup of lettuce & mustard sauce)

9:00pm
- 4oz of pan-grilled lean chicken
- 1 cup of steamed broccoli
- 12 raw almonds

12:15am
- 1 scoop of Syntha-6 + 1 scoop of ON 100%
- 2tbsp of natty peanut butter
- 2 caps of fish oil

This post has been edited by Syd G: Oct 31 2007, 12:16 AM

Yup. Switched with chicken. It used to be 1oz.

1oz = 2 egg whites

Gimme chicken anytime

Scrambled on a non-stick pan.

I used to take them half-boiled.

It's the 3 weeks no gym and 6 weeks no proper workout.

Xtend helps a lot! Chest pain subsides after a day, usually my DOMs last for 2-3 days

Friday, 2nd November 2007 - Team Scivation Cut Diet Week 1, Day 5

Things
- w00t had a good workout
- I think I starved myself... ate lots of carbs

Workouts

10 mins cardio warmup

BB Bent Over Row
- 1 x 15 13kg
- 3 x 15 18kg

Assisted Pullup
- 1 x 15 -30kg
- 1 x 10 -30kg
- 2 x 15 -35kg

Closed Grip Cable Row
- 1 x 15 5kg
- 3 x 15 10kg

Wide Grip Lat Pulldown
- 1 x 15 10kg
- 3 x 15 20kg

Total Abs machine
- 3 x 15 25kg

- Bodyweight stuff here -

45 mins Low Intensity cardio

Stretch


Meals

10:00am
- some kuih raya + dodol

11:00am
- 1 whole egg (scrambled)

12:00pm
- 2 scoops Xtend

2:30pm (pre)
- 2 scoops Xtend
- 2 scoops Vasocharge

3:00pm (during)
- 4 scoops Xtend

9:00pm
- 1 pc Sugar Raised Dunkin Donut

9:40pm
- 2 cups of stir-fried cabbage
- sambal sardin

11:00pm
- 1 scoop Syntha-6
- 1 tbsp pb
- 2 caps fish oil

Sunday, 4th November 2007 - Team Scivation Cut Diet Week 1, Day 7

Things
- I didnt log my food

Workouts

5 mins cardio warmup

BB standing curl
- 3x15 10lbs

BB preachers
- 3x15 20lbs (yes, my preachers > standing curl)

DB hammer curls
- 3 x 15 5lbs/side

BB Skullcrushers
- 3x15 10lbs

Rope Tricep Pushdown
- 3x15 7.5kg

DB Single Arm Extension
- 3x15 5lbs

Lat Pulldown (supinated close grip)
- 1x15 20kg ( )

Lat Pulldown (hammer grip)
- 2x15 20kg

45 mins Low Intensity cardio

Stretch

Meals
- Didnt log

Monday, 5th November 2007 - Team Scivation Cut Diet Week 2, Day 1

Things
- ZOMGBBQ morning workout!!!

Workouts

@7:15am

10 mins cardio warmup (recumbent bike)

DB seated military press
- 3x15 adjustable dumbbell bar + 5kg/side

DB standing lat raise
- 3x15 adjustable dumbbell bar + 2.5kg/side

DB rear delt raise
- 3x15 adjustable dumbbell bar

BTN Lat Pulldown (wide grip)
- 3x15 level 4 (I dont know the weight )

30 mins Medium Intensity cardio (140-160bpm)

Stretch

@5:30pm!!! ZOMG 2nd session
30 mins Medium-High Intensity cardio (150-180bpm)

Meals

5:00am (w00t)
- 1 whole egg (scrambled)
- 4oz ground beef
- sesame oil
- 250ml full cream milk
- 1 Multivitamin
- 2 caps Fis Oil

6:30am (pre)
- 2 scoops of Vasocharge
- 2 scoops of Xtend

7:15am (during)
- 3 scoops of Xtend

9:00am-11:00am (in class)
- sipping 1 scoop of Xtend

1:00pm
- 1 whole egg (boiled)
- 1 pc of medium-sized fish
- 2 cups of kangkung

2:00-4:00pm
- sipping Xtend!

5:30pm (afternoon cardio)
- 2 scoops of Xtend

8:30pm
- 2 pcs KFC chicken (original WITH skin )
- KFC cheese sauce
- 2 caps fish oil
- 1 scoop of Xtend (sorry, I cant resist it )

This post has been edited by Syd G: Nov 5 2007, 09:16 PM

I'll be there till 31st December Maybe we'll be able to meet sometime.
Cant afford the fee+petrol (I live in Cyberjaya n travel to IOI Puchong to access FF ) anymore since I'm back studying in campus. Have to use cheaper facilities

Well at least you're working. I'm still studying

Hi guys

Am still here. Been clocking crazy mileage in 5 days (Saturday was off-day ) for Nike+ Charity Run.

Good God I better lose some serious bodyfat with all the runnings.

---

Added on November 22, 2007, 10:32 pmFriday-Saturday-Sunday plan

Friday
AM
- Morning run (LI)

PM
- Legs
*Single Legged Split Squat
*SLDL
*Leg Pressies
*Leg Curl with Swissball
*Calf-raises
- LI cardio (45 mins)
- BodyBalance

Caturday
AM
- Morning run (Sprintworks or Uphill or HIIT)

PM
- Gunz
* Standing BB
* Preachers
* Hammers
* Skullcrushers
* Rope Ext / DB Ext
* Bench dips
- 45mins Low Intensity cardio

Sunday
AM
- 90mins Low Intensity cardio

This post has been edited by Syd G: Nov 22 2007, 10:32 PM

Monday, 29th November 2007

Things

Workouts

30 mins LI cardio - recumbent bike (120-150bpm)

DB Single Legged Split Squat
1 x 8 15lbs/side
3 x 8 10lbs/side

SLDL
1 x 8 short bar (13kg)
2 x 8 Oly bar

Single Legged Leg Press
1 x 8 20kg /side
2 x 8 30kg /side

Swissball Hamstring Curls
- 1 x 6 both leg
- 1 x 6 single/side
- 1 x 6 both leg
- 1 x 3 single/side

Meals

9:00am
- 1 1/2 scoop whey (yum.. watermelon)
- 1 tbsp natty pb
- 2 caps fish oil + 1 multivit

11:15am
- half pack of Nasi Goreng Kampung (its leg day!)
- 2 whole eggs
- a can of chili tuna

3pm
- some fried chicken breast
- teh o ais kosong

9pm
- 2 scoops Vasocharge
- 4 scoops Xtend during workouts

12am
- 1 tbsp pb

Supplements
- Kordel's Wild Alaskan Fish oil
- GNC Mega Woman (Multivitamin)
- Primaforce Substance WPI
- Scivation Vasocharge
- Scivation Xtend

This post has been edited by Syd G: Nov 30 2007, 09:39 AM

Thank you Mr Ryan

Thanks bubbles. I had a piece of German cheesecake

Thank you Daniel. I need to tell ppl outcome of my progress liao

Yeah, older but that's ok We all get older everyday anyway
Thanks Neek

Got whey protein cake? I had a sinful piece of cheesecake instead

Thanks Disciple

---

Added on December 28, 2007, 2:34 pmIn case anyone realized, go to first page and you'll see this :

End date : 26th December 2007

I cant post piktars again cause I got Google-stalked last year @_@ but I'll update on other things.

Piktars on new years. Am typing updates as we speak

This post has been edited by Syd G: Dec 28 2007, 02:34 PM

lcsum, I swear I posted a post before the 2nd one thanking you, king n another person @_@ Wait wait I go post again now

---

Added on December 29, 2007, 6:50 pmThis is a repost :

Muahhaahhah thankies

Thank you for the wishies, lcsum

w00t!

Thank you Abenz

Er we dun carry Lipo6x anymore liao

This post has been edited by Syd G: Dec 29 2007, 06:50 PM