hi guys...
been talking here and there wont produce any results...
now i'll just post whatever things related to my aims...and u guys the pros help scrutinise stuffs k?
haha

DIET and WORKOUT for weekdays
routine,

9.00am
every morning will have 200ml of orange+mango smoothie...no sugar...and some whole meal/high fibre bread 2-3 slices...finish with either milk or milo-o

working at law firm for practical...
so breakfast is important

usually, at office no work
if go to court, then will stay until 1 o'clock
then have lunch...

12.00pm
usually will have 4 slices of whole meal/high fibre bread...campur a bit raisins/apricots...(if malas i just buy the gardenia ones)...at office i ada the buah2 a bit...i buy the dried ones at cold storage...
and also have a 250ml milo-o or cold milk 250ml

if im not at the office, i'll find something healthy to eat out like go o-briens,subway...wat not...
find high fibre roti with tuna and salad no dressing (if desired, i letak honey mustard only)...the tuna really penuh the bread...hahaha...and the salad i choose 4 types of them...yay...i dont eat timun,tomato,pickles and all...hated them since kecik
i'll also find some eggs to eat...for protein

3.00pm
by this time,usually at office...if got work, i jarang makan till 5pm
if no work, i fulfill my perut with high fibre crackers,milk 250ml/and 3-4 slices of high fibre bread...sometimes add with coffee-o oso...

5.00pm
go back home...will grab plain water usually 500ml and some more bread...

7.00pm
normal days, this is my dinner time...
i usually eat rice lil bit...like 2 tablespoons of it...
and i letak more to the main dishes
my mum loves to cook seafood and vegies...or those with white meat as well
so i usually have some chicken/fish in whatever recipe...but one fact i cudnt escape is that, mostly they are fried...this also include vegies like spinach,kangkung,beans etc...i also take eggs...
so whatever...
beverage usually i take milk...haha...i ketagih susu like Van in GunXSword...
sometime my mum have expensive home made coffee...of course gotta take it...coffee addict as well...loved caffeine..haha
sometimes, i also take some chocolate...despite i control everything i eat...chocolate i dont give up...
only that...ice cream sume give up long time...

8.30pm or 9.00pm
gym time/swim time

if i go to gym, i'll usually do what the gay dude told me...but now no more...gonna try max-ot and will post it this friday...

but if i swim, i usually keep it at 1km max and push myself really hard...
i aim for time best...
so far 1km for me is 20-30mins...but thats home swimming pool...
i gotta do 100laps to get 1km...easy for me
public pools (50m length)...30mins baru 12laps...thats 600m...i usually give up due to boredome and soreness at 900m (where i dont feel anything more during the super fast breast stroke or freestyle...oh and did i mentioned there'll be some of my uni swimmer who swims really fast and full fledge...which of course i kalahkan...haha)
if swim at home boring...

after gym, main game...go lowyatting a bit

okay for supper, i usually will take milk lagi...
oh and i add some fruits as well...
my house penuh with fruits...my dad tanam and he bought others...
so i eat stuffs like a few slices of watermelon/rock melon...or mangoes...mandarin or sunkist oranges...whatever la...but not till kenyang...
before sleep, i usually do crunches...just to release some stress
and do free squats

Thats all for weekdays...

for weekend, will post later...

p/s: my friend always got mad when we go out, i dont eat rice...only eggs...
oh well...i dont trust them cooking outside...hahahaha...i eat at mamak only for eggs and minum...social life and health still need balance i say...
only at high end joints i end up with cakes and ice cream...orang blanje maaa....hahaha
but will back up with serious swimming...1.5km

yay

any comments on the whole thing?

This post has been edited by gtoforce: May 16 2007, 11:51 PM

u eat lots of high fiber stuff. wont that make your shit damn hard? anyway even if u r eating less rice but make sure u have enough carbs intake.

any suggestions on that...?
but i still have problems with plain water...hated that stuffs
i prefer coffee...hahaha
i drink 4-5 glasses of plain water je

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Added on May 16, 2007, 11:54 pmwhat does it mean make my shit damn hard?
my T**k is it?
ahahaha
ok je

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Added on May 16, 2007, 11:56 pmoh yeah
current weight is at 73kg
height is at 1.81metres
body fat - 12%
BMI - i think around 22.8
musclemass - i forgot but normal according to true fitness machine

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Added on May 17, 2007, 12:10 amdo u think hydroxicut will help?

This post has been edited by gtoforce: May 17 2007, 12:10 AM

ur bodyfat is already 12%. why u still need hydroxcut? u wana cut BF to 5%? fiber makes your shit hard.

make your list specific. its confusing and messy dont have to state the time

put it like this :
breakfast
lunch
pre-workout meal
post-workout meal
dinner
pre-bed meal

eat more rice, 2 table spoon is way to little, at least 4-6. not that much man. take more meat and more vege. drink more water, 4-5 glass only will put urself in sickness. drink at least 4 liters of water everyday. and more during workout days. if u can get hydroxcut, get whey protein is better. unless u r so want to cut

If your goal is to gain weight, there is no reason why you should take hydroxycut

wow, you're a lawyer?
ok, i know who to look for the next time i get into trouble

btw,
freaking hell, you're 12% BF...
that's abit skinny. And Men's Health models aren't that big.
Now you can continue eating like this and gain muscle slowly,
or you can take in more carbs and gain mass fast...
when you have enough muscle mass, only then u use fat-burners if u still intend to.
Bring down BF% and voila !!!

look like Menshealth models?
like this one?



i think it is not hard to achieve.

aiyo
the malaysian one hey dun have good guys la cuz tough/cut guys stayed in the gym or the sports center
not modelling co.s
hahaha

body fay is 12% but later i take my picture and show u
its like the machine is cheating
my love handles is way too ugly to say my body fat is 12%
seriously...well my dad said it cud be extra skin...but i wont believe in that
ahaha

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Added on May 17, 2007, 11:03 am4-5 glass means 3 litres for me
haha...
meat and vege? red meat can la...vegies, i only eat the basic green...haha
but yeah...i eat vegie everyday...
but thanx...that helps..
will try and kemas kini my journal later on...
cutting is the way for me...cuz even though my body fat kurang, but outside its hideous...i'll take some pics with my auntie's camera tonite k
and meeting egoeagle tonite...maybe i can ask him to comment....he's a bodybuilder too right?
haha

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Added on May 17, 2007, 11:05 amnot a lawyer
law student...but can give great opinions on laws but i really suck at procedures in court...ahahaha
ask la ape2...

hydroxicut not using yet...i'll decide once i get the product...
cheers

This post has been edited by gtoforce: May 17 2007, 11:05 AM

LOL!!!

thats just an icon
haha
not really a role model for me

sometimes machine cant be trusted. take a machine and darklight willl scan your picture with super sonic waves+ultra violate lightings and check your BF% in an instant. law student? same here. where u studying. I'm going sit for my last A levels exam this june >.> then i'm off the law degree >.>

Oi jones, fibre will make you shit better lah.

Imagine it like... jelly. But ya gotta take a lot of water with fibre. Else it's gonna get clogged down there

yeah fiber with water is good. fiber alone gonna screw your ass hole up and down nicely

u mean like anal?
haha
will try to chow down more water

hahah i laughed when reshmonu appeared on mens health...playing the table to good health it seems

I'm aiming to get on mens health by my 20th birthday in november!

and i wish u gud luck dude
u do have the cut for it

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Added on May 18, 2007, 12:05 amtoday's makan

Breakfast - 910am

250ml of orange+mango juice home made no sugar
1 cheese stick bread (on the rush...just grab anything i saw)
haha...and 250ml of milo-o

300ml x2 of plain water in between

Lunch - 120pm

2xChapati with fish and curry and papadom a bit...haha..temankan my despatch boy who seems to be an indian and die nak try mamak restoran...
and the stupid shop x sell eggs...
1 cawan besi of cold plain water...
then go to court and yada yada yada

300ml plain water in between

After lunch - 4.00pm

1 mug of plain water
250ml of milk
1 chocolate bar
250ml of fruit juice

dinner - 7.00pm

meat curry (i take meat only...medium size of servings)...no curry consumed
with 2 senduk nasik
250ml x2 of milk
nothing much to eat at home tonite

then, i planned to go to gym to try the barbells to just have a look on deadlifts and stuffs...but decided to just go ahead tumoro...
i did cardio for 1 1/2 hour

Jog - 17mins
burns - 400 calories
speed - min 9 max 14
distance - 4km i think...

then i used this machine...its like a cycling machine but the pedals are stepped on and u do this standing and cycle the thing...haha...its unlike the step up machine...
anyways...did this

power level - min 9 max 13
calories burnt - 300
time - 15mins

then i just tried doing all the isomets like decline crunches...side bends...
oh and dips cuz i really am weak at that...dips i did 3x5 (full form but the last one tu really sad cuz gotta push myself really hard and let go...haha...tot of pushing and stay up for a bit)

okay
thats all
the problem with me and my makanan is that,unlike other people i dont feel hungry..i only get thirsty...thats why my makan time also most of the times lari...i cant feel hungry...ahaha
but my badan still ugly...darn
managed to

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Added on May 18, 2007, 12:05 ambtw my warn level is 10% cuz i spam stupidly in education essentials...darn...main2 je

This post has been edited by gtoforce: May 18 2007, 12:05 AM

You are trying to gain weight or lose weight?

fat loss first
simultaneously gain lean mass...
weight is already at normal range for me since my bmi is 22
oh...that true fitness machine?
i dont trust it either
im thinking my body fat is 16%

u r doing it wrong. gain mass then only fat loss. without proper amount of mass u'll have a fukking hard time to burn fats

oh ok
point taken

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Added on May 18, 2007, 11:30 pmtoday...

breakfast - 9.30

250ml orang juice with mango
2 slices of white bread with cheese
teh susu no sugar/milk - pakai susu tepung (my mum's idea)
250ml susu

11.00am
boss brought in chapati
so gotta eat la...jaga hati...
ate 2 with kopi o no sugar

took hydroxicut at 1.00pm

lunch - 2.00pm after smayang jumaat

tuna puff...danish pastry...2 slices of bread with blueberry jam
500ml plain water x2
kopi o

dinner - around 6.30

took hydroxicut at 5.30

milk 250ml
rice - 3 servings (3 senduk)...dunno what to call la
sardines with sambal - 5 sardines...
mixed vegies
plain water 250ml


-Workout- - 8.15

pre-workout - had 250ml of milk x2

Cardio
Crosstraining - 10mins
Did workout for chest and biceps

Bench Press (Barbells) - 80lbs - 3x 4-6
Incline Bench Press (Barbells) - 60lbs - 3x4-6
Decline Bench Press (Dumbbells) - 50lbs - 3x4-6

Biceps Curl (EZ Bar) - 60lbs - 3 x 4-6
Biceps Curl (Dumbbell) - 40lbs - 3 x 4-6

mostly after that, i tak larat...ahaha
still a wimp but i tot thats really a great walk for me cuz last time i cant even bench that much

had 250ml x 3 plain water during the 1 1/2 hours workout
but still thirsty but dowan til kenyang

post Workout - 1000pm

directly after workout

200ml of milk

1 1/2 hour after workout

Protein - 4 sardines...
one choc bar
plain water 250ml x2
...and one yakult (haha)
and few slices of buah lai (dunno whats this in english)

This post has been edited by gtoforce: May 18 2007, 11:31 PM