Date: 12-03-2012 Monday

HIIT
Duration - 20 mins
Run Speed - 10.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 1

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Crunches 30 x 3
Push up 10 x 3

Diet :

0800 - 1tbsp Davidoff dark roast + 1 cap fish oil

1230 - 1/2 cucumber + 1 small carrot + 1 celery + 5 cherry tomatoes + 1 can tuna mayo light + 1pc gardenia breakthrough + 2tbsp peanut butter + 1 apple

1600 - 15 blueberries

1900 - 1pc Secret Recipe banana chocolate cake

2000 - 2 hard boil egg white + 1 carrot + 1/4 cucumber + 1 celery + 3 cherry tomatoes

Just curious, whats your total calorie intake on average a day ? Have you ever calculated it ?

The body that endured 1 week of bad diet, followed by 1 week of tummy upset and followed by another week of flu... and still recovering...

After HIIT

Date: 13-03-2012 Tuesday

Squat
10 x 1 x 50.0lbs
8 x 1 x 80.0lbs
5 x 3 x 100.0lbs

Sumo squat
5 x 3 x 50.0lbs

Barbell lunges
5 x 3 x 50.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 120.0lbs
1 x 20 x 150.0lbs
1 x 20 x 160.0lbs

HIIT
Duration - 20 mins
Run Speed - 10.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 1

Diet:

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1300 - minimal rice + 2 serving of bitter gourd + 2 serving of char siew + 1pc luncheon meat

1600 - 15 blueberries

1730 - Xtend BCAA

2000 - 2 hard boil egg whites + 2 small carrot + 1 celery + 5 cherry tomatoes

2100 - 12oz skimmed milk + 2pcs gardenia breakthrough + 3tbsp peanut butter + 1pc cheddar cheese

clean diet probably 1200kcal, non-clean probably 1600kcal or more...

This post has been edited by ChrisGirl: Mar 13 2012, 11:36 PM

Date: 14-03-2012 Wednesday

Cardio - Bicycle
Duration - 45 mins

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Diet :

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1230 - 1 small carrot + 1/4 yellow capsicum + 1 celery + 1 can tuna in mayo light + 2pcs gardenia breakthrough + 2tbsp peanut butter + 1 pear

1730 - 2 hard boil egg whites + 1tbsp peanut butter

2030 - 1.5 small carrot + 1/4 yellow capsicum + 1 celery

2200 - 12oz skimmed milk

2300 - Tyrells vinegar & salt potato chips

Date: 15-03-2012 Thursday

Deadlift
8 x 1 x 65.0lbs
5 x 3 x 85.0lbs

Military Press
5 x 1 x 45.0lbs
5 x 1 x 50.0lbs
5 x 3 x 55.0lbs

Good Morning
5 x 1 x 45.0lbs
5 x 3 x 55.0lbs

Machine Shoulder Press
10 x 3 x 40.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 60.0lbs

Dumbell shoulder press
5 x 3 x 15.0lbs (each hand)

Front dumbell raise
5 x 3 x 15.0lbs (each hand)

Triceps pull down
10 x 3 x 30.0lbs

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1300 - Char keoy teow + omelette + Chatime jasmine green tea with pearls, no sugar, large

1445 - 4 egg tarts

1945 - 2 hard boil egg whites

2100 - 2 small carrots + 1 celery +3/4 pear

2145 - 12oz skimmed milk

2245 - 2 handful of grapes

Date: 16-03-2012 Friday

Cardio - Eliptical
Duration - 30 mins

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1245 - 1 celery + 1 small carrot + 1/2 cucumber +1 can tuna mayo light + 2pcs gardenia breakthrough + 2tbsp peanut butter

1600 - 1 apple + 2 tbsp peanut butter

2000 - 1 celery + 1.5 small carrot + 1/4 cucumber + 1 hard boil egg white

2100 - 12pcs fried fish ball and fried wanton + 1 chicken wing

Date: 19-03-2012 Monday

Cardio - Bicycle
Duration - 30 mins

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Diet :

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1300 - 1/2 cucumber + 1/4 green capsicum + 1 small carrot + 4 tomatoes + 1 can tuna in water with balsamic vinegar + 2pcs raisin bread + 2tbsp peanut butter

1430 - 1 pear

2000 - 1 hard boil egg white + 1 small carrot + 1/4 cucumber + 1/4 green capsicum + 1 celery + 2 pcs raisin bread + 1 tbsp peanut butter

2200 - 8oz skimmed milk

Date: 20-03-2012 Tuesday

Deadlift
8 x 1 x 65.0lbs
5 x 2 x 85.0lbs
5 x 1 x 90.0lbs

Squat
5 x 1 x 70.0lbs
5 x 1 x 90.0lbs
5 x 3 x 110.0lbs

Sumo squat
5 x 3 x 60.0lbs

Barbell lunges
5 x 3 x 60.0lbs

Leg extension
10 x 3 x 40.0lbs

Lying leg curl
10 x 3 x 60.0lbs

Diet:

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1300 - 1 oil rice + char siew + siew yok + pork rib + roast chicken + barley and gingko

1700 - 2pcs raisin bread

1800 - Xtend BCAA

2000 - 1.5 celery + 2 small carrot + 4 cherry tomatoes + 1/2 red capsicum + 2pcs charcoal bread with 1tbsp peanut butter

2130 - 8oz fat free yogurt and skimmed milk

2230 - 3/4 pear

Date: 21-03-2012 Wednesday

HIIT
Duration - 30 mins
Run Speed - 10.0 (1 min x 10)
Jog Speed - 8.0 (1 min x 10)
Warm up and cool down 10 mins
Incline - 2

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Diet :

0800 - 1tbsp Davidoff dark roast + 1 cap fish oil

1230 - rojak mamak + fried chicken breast + lime juice

1400 - 1 pear

2000 - 1 celery + 1 small carrot + 1/2 capsicum + 6 cherry tomatoes + 1pc charcoal bread + 1 tbsp peanut butter + 1 hard boil egg

2230 - 8oz fat free yogurt and skimmed milk

Date: 22-03-2012 Thursday

Deadlift
8 x 1 x 65.0lbs
5 x 1 x 85.0lbs
5 x 3 x 90.0lbs

Military Press
5 x 1 x 45.0lbs
5 x 3 x 55.0lbs

Good Morning
5 x 3 x 55.0lbs

Machine Shoulder Press
10 x 3 x 40.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 60.0lbs

Front dumbell raise
5 x 3 x 15.0lbs (each hand)

Bicept curl
5 x 3 x 15.0lbs (each hand)

Assisted wide grip pull up
10 x 1
5 x 1

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1300 - 1 small carrot + 1/2 red capsicum + 1/2 cucumber + 1 celery + 1 can tuna in water with balsamic vinegar + 4pcs butter scotch bread

1430 - 1 apple

1700 - 2pcs butter scotch bread

1800 - Xtend BCAA

2000 - 1 hard boil egg white + 1 small carrot + 1/4 capsicum + 1/4 cucumber + 1 celery

2100 - 1 packet fruit rojak + 2pcs durian + 4oz sugar cane

Date: 24-03-2012 Friday

HIIT
Duration - 30 mins
Run Speed - 10.0 (1 min x 10)
Jog Speed - 8.0 (1 min x 10)
Warm up and cool down 10 mins
Incline - 2

Assisted wide grip pull up
10 x 1
8 x 1
6 x 1

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Crunches 30 x 3

Push up 10 x 3

Diet :

0800 - 1tbsp Davidoff dark roast + 1 cap fish oil

1245 - 1 small carrot + 1/4 green capsicum + 1/4 red capsicum + 1 celery + 5 cherry tomatoes + 1 large tomato + 1 can tuna in water with balsamic vinegar + 4pcs gardenia butterscotch

1600 - 1 apple

2000 - 1 hard boil egg white + 1 celery + 1 small carrot + 1/4 green capsicum + 1/4 red capsicum + 3 cherry tomatoes

2200 - 10pcs of fried fish ball & wanton + 1 chicken wing

Date: 27-03-2012 Tuesday

Cardio - Bicycle
Duration - 30 mins

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Half chin up
5 x 3

Diet :

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1230 - 1 small carrot + 1 celery + 1/4 yellow capsicum + 1/2 zucchini + 5 cherry tomatoes + 1 can tuna in water with herbs and garlic dressing + 4pcs heong pneah + 2 tbsp peanut butter

1600 - 1 apple

1700 - 2 packet of crackers

2000 - 1 hard boil egg white + 1.5 small carrot + 1 celery + 1/4 zucchini + 1/4 yellow capsicum + 4 cherry tomatoes

2115 - 2pcs bread + 1tbsp peanut butter + 8oz fat free yogurt and skimmed milk + 3/4 mango + few pcs of fish paste

Date: 28-03-2012 Wednesday

Cardio - Eliptical
Duration - 30 mins

Assisted wide grip pull up
10 x 1
8 x 1

Assisted chin up
6 x 1

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Crunches 30 x 3

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1230 - 1 small carrot + 1 celery + 1/2 yellow capsicum + 1/2 zucchini + 4 cherry tomatoes + 1 can tuna in water with herb and garlic dressing + 2 tbsp peanut butter + 2 packet of biscuit

1600 - 1 apple + 2pcs 85% lindt chocolate

2000 - 1 hard boil egg white + 1.5 small carrot + 1.5 celery + 1/2 zucchini

2100 - 8oz skimmed milk + 2pcs bread + 2 tbsp peanut butter

Date: 29-03-2012 Thursday

Cardio - Bicycle
Duration - 30 mins


Diet :

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1300 - Subway grilled chicken + 1 oatmeal cookie

1200 - 9pcs oat cracker

1700 - 2pcs Lindt 85% cocoa chocolate

2000 - 1 hard boil egg white + 1.5 small carrot + 2 celery + 1/2 cucumber + 4 cherry tomatoes

2100 - some fried meehoon + 1/2 luncheon meat + 1/2 uncle bob chicken breast + 3 handful of grapes + some peanuts

Date: 02-04-2012 Monday

Cardio - Eliptical
Duration - 30 mins

Assisted wide grip pull up
10 x 1
8 x 1

Assisted chin up
6 x 1

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1230 - 2 small carrot + 1/2 zucchini + 1 red capsicum + 1 medium tomato + 3 cherry tomatoes + 1 handful of grape + 1 can tuna in water with balsamic vinegar + 2 tbsp peanut butter

1600 - 1 apple + 1 lindt 85% cocoa chocolate

1700 - 2 pcs lindt 85% cocoa chocolate

2000 - 1 hard boil egg white + 1/2 large carrot + 1/4 zucchini + 1/4 red capsicum + 4 cherry tomatoes

2200 - 2pcs multi grain bread + 1/2 can spicy tuna mayo + 8oz skimmed milk + 2 handful of grape

Date: 03-04-2012 Tuesday

Skipping rope 100 x 3 sets
Push up 30 x 3 sets
Abs roll out 30 x 3 sets
(Complete in 13mins 56 secs)

Skipping rope (double)
20 x 5 sets

Medicine ball plank
60secs x 3 sets

Assisted chin up
6 x 3 sets

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1300 - chicken chop + fries + teh tarik

1500 - 1 handful of grape

1600 - 1 apple

1700 - 2pcs lindt 85% cocoa chocolate

2000 - 1 hard boil egg white + 1/2 large carrot + 1.5 celery + 5 chery grape tomatoes

2100 - 2pcs multigrain bread + 2tbsp peanut butter + 8oz skimmed milk

2245 - 1/2 navel orange

Date: 04-04-2012 Wednesday

Cardio - Eliptical
Duration - 30 mins

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Crunches 30 x 3

Diet :

0800 - 1.5tbsp Davidoff rich aroma + 1 cap fish oil

1215 - 1 large carrot + 1 celery + 1/4 zucchini+ 1/2 red capsicum + 1/2 yellow capsicum + 5 cherry grape tomatoes + 1 can tuna mayo light + 2 tbsp peanut butter

1500 - 1 apple

2000 - 1 hard boil egg white + 1/2 large carrot + 1.5 celery + 1/4 zucchini + 1/4 red capsicum + 1/4 yellow capsicum + 4 cherry grape tomatoes

2130 - mushroom soup + 2pcs bread stick + 3pcs chessy crust hawaiian supremem pizza

Date: 05-04-2012 Thursday

Squat
8 x 1 x 50.0lbs
5 x 1 x 80.0lbs
5 x 1 x 100.0lbs
5 x 3 x 110.0lbs

Sumo squat
5 x 3 x 60.0lbs

Barbell lunges
5 x 3 x 60.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 120.0lbs
1 x 20 x 150.0lbs
1 x 20 x 170.0lbs

Diet:

0800 - 1.5tbsp Davidoff dark roast + 1 cap fish oil

1245 - 1 large carrot + 2 celery + 1 yellow capsicum + 1 medium size tomatoes + 6 cherry grape tomatoes + 2 hard boil egg + 2 tbsp peanut butter + 6pcs oat biscuit

1600 - 1 huge aussie manggo

1700 - 2 tbsp peanut butter

2130 - 1 packet fruit rojak + 1/2 uncle bob chicken + 8oz low fat milk + 1/2 navel orange + 1 grapefruit

Date: 09-04-2012 Monday

Skipping rope (double) 20 x 3 sets
Burpee 20 x 3 sets
Lunges 30 x 3 sets x 15lbs (each hand)
Sit up 30 x 3 sets
(Complete in 18mins)

Medicine ball plank
75secs x 3 sets

Assisted chin up
8 x 1 set
Assisted wide grip pull up
6 x 2 sets

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1230 - 1 carrot + 1 celery + 1/2 yellow capsicum + 1/4 red capsicum + 1/4 zucchini + 1 can tuna in water with balsamic vinegar + 2 tbsp peanut butter

1400 - 2 handful of grapes + 1 pear

2000 - 1/2 carrot + 1.5 celery + 1/4 red capsicum + 1/2 zucchini + 6 cherry tomatoes

2100 - 2pcs multigrain bread + 1/2 can chili tuna mayo + 2pcs mango + 2 handful of grapes + 8oz unsweetened organic soy milk