Date: 10-04-2012 Tuesday

Burpee 20 x 3 sets
Lunges 30 x 3 sets x 15lbs (each hand)
Abs rolled out 30 x 3 sets
Leg raise 30 x 3 sets
(Complete in 23mins 23secs)

Medicine ball plank
75secs x 3 sets

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1245 - 1 carrot + 1 celery + 1/2 zucchini + 1/2 green capsicum + 4 cherry tomatoes + 1 can tuna in water with herbs and garlic dressing + 2 tbsp peanut butter

1345 - 2 handful of grapes + 1 apple

1700 - 1pc gardenia butter scotch + 2 tbsp peanut butter

2000 - 1 carrot + 1 celery + 1/2 zucchini + 1/2 green capsicum + 4 cherry tomatoes + 2 hard boil eggs

2100 - 2pcs multigrain bread + 1/2 can tuna mayo light with cayenne pepper + 8oz unsweetened soy milk + 2 handful grapes

Date: 11-04-2012 Wednesday

35mins fasted cardio at Ketumbar Hill

Diet :

1000 - 1 cap fish oil

1400 - 1 big bowl of cucumber + celery + cherry tomatoes in lime + sambal ikan bilis + some duck

1700 - snowflake grass jelly with peanut, red bean, pearls, taro balls

1830 - chatime ginger tea with aloe very, no sugar less ice

2000 - 1pc pizza + 2 bread stick with bbq sauce + siew pao

Date: 12-04-2012 Thursday

Cardio - Eliptical
Duration - 30 mins

Leg raise pike 10 x 3
Leg raise tuck 10 x 3

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1300 - Rojak mamak + fried chicken breast + limau kosong ice

1600 - 1 apple + 1 pear

2000 - 1 hard boil egg white + 1 carrot + 1 celery + 1 yellow capsicum + 1/2 zucchini

2100 - mouthful of fried mee and meehoon + 3 egg tarts + 2 handful of grapes

2300 - 3 handful of murruku

Date: 13-04-2012 Friday

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

Burpee 20 x 3 sets
Lunges 30 x 3 sets x 15lbs (each hand)
Abs rolled out 30 x 3 sets
Leg raise 30 x 3 sets
(Complete in 24mins 35secs)

Medicine ball plank
75secs x 3 sets

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1300 - Wong Kok: Yin yong ice + cheese baked pork chop rice (half rice) + small piece of french toast + watermelon

1500 - 2 handful of grapes + 1 apple + 4 cubes of yogurt ritters sports

2030 - 1 carrot + 2 celery + 2 yellow capsicum + 6 cherry tomatoes + 2 hard boil eggs

2300 - 3 handful of murruku + 5pcs amos famous cookies

Date: 16-04-2012 Monday

Cardio
Duration - 45 mins
Speed - 8.0 to 8.5
Incline - 1

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 celery + 1/2 yellow capsicum + 1/4 cucumber + 1 apple + 1 can tuna in water with herbs and garlic dressing + 2tbsp peanut butter

1500 - 2 handful of grapes + 1 apple

2030 - 1 celery + 1/4 yellow capsicum + 1/4 cucumber + 8 cherry tomatoes

2115 - 1pc gardenia breakthrough + 1/4 can tuna chili mayo

2200 - 1/4 mango + 1 handful grape

not using egg whites any more? www.myeggwhite.com

Date: 17-04-2012 Tuesday

Cardio - Eliptical
Duration - 30 mins

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

Wide grip pull down
10 x 3 x 40.0lbs

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1230 - 1 celery + 1/4 cucumber + 1/2 green capsicum + 8 cherry tomatoes + 1 apple + 1 can tuna in water with balsamic vinegar + 2 tbsp peanut butter

1400 - 1 pear + 1 handful of grapes

2000 - 1 celery + 1/4 cucumber + 1/4 green capsicum

2100 - 1pc gardenia breakthrough + 1/4 can tuna chili mayo + 8oz skimmed milk

2300 - 2 handful of peanuts

Date: 19-04-2012 Thursday

Burpee 20 x 3 sets
Lunges 30 x 3 sets x 15lbs (each hand)
Abs rolled out 30 x 3 sets
Leg raise 30 x 3 sets
(Complete in 21mins 02secs)

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

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1230 - chicken rice + steamed chicken breast

1400 - almond magnum

1500 - 1 pear

2030 - 1/2 yellow capsicum + 1/2 red capsicum + 1 celery + 1/2 zucchini

2130 - 8oz skimmed milk + 2 handful of grapes

Date: 23-04-2012 Monday

Cardio
Duration - 40 mins
Speed - 8.0
Incline - 1

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1230 - 1/2 zucchini + 1/2 carrot + 1/4 green capsicum + 1/4 yellow capsicum + 1/4 red capsicum + 1 can tuna in water with garlic and herbs dressing + 1 apple + 2tbsp peanut butter

1630 - Magnum Almond

2000 - 1/4 zucchini + 1/4 carrot + 1/4 green capsicum + 1/4 yellow capsicum + 1/4 red capsicum + 4 cherry tomatoes + 1 apple + 1 handful of grapes

2100 - 1pc egg bread + 1/4 tuna mayo chilli + 8oz skimmed milk

2230 - 1 handful of murruku

Date: 24-04-2012 Tuesday

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1300 - 2 small piece of cake + 4pcs roti jala with curry chicken and potatoes + 2tbsp of briyani rice with mutton + 10pcs of cenkodok + 10pcs of mini butter cupcakes + 2pcs serimuka

2000 - 1/2 green capsicum + 1/2 carrot + 5 cherry tomatoes + 1 zucchini + 1 apple + 1 handful of grapes

2200 - 4pcs azuki greentea swiss roll

Date: 25-04-2012 Wednesday

Deadlift
12 x 3 x 65.0lbs

Squat
12 x 10 x 55.0lbs

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

Diet :

0800 - 1tbsp Boncafe + 1 cap fish oil

1300 - 1/2 zucchini + 1/2 red capsicum + 1/4 green capsicum + 6 cherry tomatoes + 1 apple + 1 can tuna in water with balsamic vinegar + 2tbsp peanut butter

1430 - 2 handful of grapes + 1 apple

2015 - 1/2 zucchini + 1/4 red capsicum + 1/4 green capsicum + 1/4 carrot + 5 cherry tomatoes

2100 - 1pc bread + 1/4 tuna mayo chilli + 8oz skimmed milk

2200 - 2 handful of grapes + 2pc mangoes

Date: 26-04-2012 Thursday

Burpee 12 x 3 sets
Deadlift 12 x 3 sets x 55.0lbs
Good morning 12 x 3 sets x 55.0lbs
Sit up 30 x 3 sets
Leg raise 30 x 3 sets
(Complete in 16mins 07secs)

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

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1245 - 1/2 zucchini + 1/4 red capsicum + 1/2 yellow capsicum + 1/2 carrot + 1 apple + 1 can tuna in water with balsamic vinegar + 2 tbsp peanut butter

1430 - 1 pear + 2 handful of grapes

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

2100 - 1 packet of fruit rojak

so colourful!

btw awesome that you could do chin ups. you're like the second girl that i know of that could do it.

i love my food to be colorful... i live by the "you feast with your eyes first"

yeah i felt awesome being able to chin up as well... but its a cheat, half chin up only

never knew girls could be so visual creatures. my meals are quantified by volume > quality, LOL!

okay what! hell, a lot of guys couldnt even do one.

Date: 27-04-2012 Friday

Burpee 20 x 3 sets
Lunges 30 x 3 sets x 15lbs (each hand)
Abs rolled out 30 x 3 sets
Leg raise 30 x 3 sets
(Complete in 21mins 32secs)

Cardio
Duration - 30 mins
Speed - 8.0
Incline - 1

Chin up 5 x 1 set
Assisted wide grip pull up 6 x 2 sets
Assisted chin up 4 x 1 set

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1315 - wantan mee + 4 combination (roast chicken + roast duck + char siew + siew yok)

1400 - 1 apple

1600 - 1 apple + 2tbsp peanut butter

2000 - 1/2 zucchini + 1/2 red capsicum + 5 cherry tomatoes

2130 - 7pcs of fried wantan and fish ball + 1 chicken wing

2245 - maltose with carbs (chinese dessert)

Date: 02-05-2012 Wednesday

Deadlift 10 x 5 sets x 55.0lbs
Squat 10 x 5 sets x 55.0lbs
Good morning 10 x 5 sets x 55.0lbs
Leg raise 20 x 5 sets
Sit up 30 x 3 sets
(Complete in 22mins 15secs)

Leg press 100 x 1 set x 50.0lbs

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 Boncafe + 1 cap fish oil

1230 - 1/2 cucumber + 1/4 yellow capsicum + 1/4 green capsicum + 10 cherry tomatoes + 1 apple + 1 can tuna in water with garlic & herbs dressing

1400 - 1 apple + 3 handful of grapes

1700 - 2 hard boil eggs + 6pcs weetameal

2000 - 5 pcs weetameal + 1/4 cucumber + 1/4 yellow capsicum + 1/4 green capsicum + 5 cherry tomatoes

2130 - 1 bowl tong sui + 1pc mango + 1pc apple

This post has been edited by ChrisGirl: May 3 2012, 08:17 AM

Date: 03-05-2012 Thursday

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1215 - 1/2 cucumber + 1/4 green capsicum + 1/4 yellow capsicum + 1/4 red capsicum + 5 cherry tomatoes + 1 can tuna in water with balsamic vinegar + 1 apple

1345 - 1 apple + 3 handful of grapes + 5 pcs weetameal

1700 - 5 pcs weetameal

2000 - 1 hard boil egg + 1/4 cucumber + 1/4 green capsicum + 1/4 yellow capsicum + 1/4 red capsicum + 4 cherry tomatoes

2130 - 1 packet fruit rojak + 1 mouthful of fried meehoon with sambal + 1pc apple + 1 handful of grape

Date: 04-05-2012 Friday

Deadlift 10 x 5 sets x 55.0lbs
Squat 10 x 5 sets x 55.0lbs
Good morning 10 x 5 sets x 55.0lbs
Leg raise 20 x 5 sets
Sit up 30 x 5 sets
(Complete in 23mins 24secs)

Lunges 30 x 3 sets x 15.0lbs (each hand)

Elliptical
Duration - 20 mins

Diet :

0800 - 1.5tbsp Boncafe + 1 cap fish oil

1300 - 1 bowl small rice + bak kut teh

1500 - 1 apple 2 handful of grapes

1700 - 10pcs weetameal

2000 - 1 hard boil egg + 1 zucchini + 1/2 green capsicum

2130 - 5pcs fried wanton & fish ball + 1 fried chicken wing + 2pcs mango

wow ts you on diet? eat so less...