Date : 17-04-2008 Thursday

Diet :

0830 - 1 cup of HL milk + 2pcs of weet-bix

1000 - handfull of golden california raisins

1215 - 3 slices of wholemeal bread + tuna mayo + lectuce

1500 - Junk inserted in my diet

1800 - 1 slice of wholemeal bread + tuna mayo

1930 - some rice + vege + egg + some salmon

2220 - sugarfree chocolates!!! (they are low carbs and low GI )

This post has been edited by ChrisGirl: Apr 17 2008, 10:24 PM

Date : 18-04-2008 Friday

Diet :

0830 - 1 cup of HL milk + 2pcs of weet-bix

1200 - 1 bowl of fishball mihoon

1700 - 1 cup of HL milk + garlic bun

1930 - little rice + vege + fish paste + plenty of fruits

Date: 19-04-2008 Saturday

Cardio at Gasing Hill

Wanted to go in from the main gate and walk up the stairs but found out that there was a massive landslide making the route unaccessible... So we had no choice but to go through the sides by pass the green fence and watch tower and straight to the hanging bridge. I walked fast pace to the hanging bridge and killer stretch twice... The earth is pretty damp and slippery... I slipped and landded on my butt on my way down and that hurts...

Landslide... no more stepper for quite sometime i guess


Diet :

0700 - 1 tablespoon of honey + uncle tobys yoghurt top

1000 - teh ice + chapati

1230 - tom yum instant noodles

1700 - some spagetti + some fried mihoon + few slices of pizza + 1 small bottle of heineken + some pudding

2100 - 1 glass of fruit juice

Note :
Felt pretty tired after the cardio... i wonder why...

Date: 20-04-2008 Sunday

Diet:

1130 - yong tau foo - lady's finger + bittergourd + fish paste + hotdog + meatball

1800 - double cheese burger + fries + coke light

2100 - some chips

Date : 21-04-2008 Monday

Diet :

0900 - 1 cup of Dutch Lady Strawberry + 2pcs of weet-bix

1300 - 2 slices of bread + chilli tuna + lectuce

1530 - handful of mini tomatoes

1815 - 1 cup of Dutch Lady Strawberry + 1 pc of weet-bix

2000 - some rice + lotsa spinnach + some fish + fruits

Date : 22-04-2008 Tuesday

Diet :

0900 - 1 cup of strawberrt HL + 1 chocolate muffin

1200 - Cornetto McFlurry ice-cream

1400 - Apple pie

1800 - Uncle Tobbys apricott yoghurt top

2000 - some rice + vege + tofu + fruits

Note :
Stress~ stress~ Discussion was pretty tough today and outcome is not that good either

Date : 23-04-2008 Wednesday

Diet :

0830 - 1 cup of strawberrt Dutch Lady + 2 pcs weet-bix

1200 - 4 slices of thin crust pizza + some risoto + half serving of tiramisu




1930 - some rice + vege + fish + fruits

2330 - 1 cup of strawberry Dutch Lady + chocolates + chips (while watching movie)

Date : 24-04-2008 Thursday

Diet :

0830 - 1 cup of strawberry HL

0900 - 2 half boiled eggs

1200 - 1 bowl of fish ball noodle

1630 - 1 cup of strawberry HL

1930 - some rice + vege + fish + fried eggs + apples


Kianweic,
Exam is on 1st May... sad case rite

Date : 25-04-2008 Friday

Diet :

0900 - 1 cup of strawberry HL + sausage bun with chicken floss

1300 - creamy chicken spagetti + barley ice

1430 - 1 small packet of cadbury chocolates

2000 - some rice + vege + sambal egg + fruits

0000 - 1/2 cup of strawberry HL

Note :
Exam is drawing nearer

Date : 26-04-2008 Saturday

0745 - cardio at bukit gasing
The usual routine, went up by the sides then skip the green fence and watch towere and straight up to hanging bridge and killer stretch, did the hanging bridge and killer stretch 2x. Today's cardio is a good one as the ground was dry and i can run round the hill

1645 - cardio at taman cheras
Well i am not sure if i can consider this a cardio, or maybe its just a fat burning process. As i am not really familiar with the route in this hill, i was walking with my family. But there are some areas with are quite intense due to the steepness.

Diet :

0700 - 1 tablespoon of honey + uncle tobbys yoghurt topps

1000 - capati + teh ice kurang manis

1200 - half rice + vege + lotsa steamed fish head

2000 - kenny rogers : drumstick only + salad without dressing + tomato,cucumber, onion + mashed potato + macaroni & cheese + 1/2 can coke light

2200 - lime jelly?? + some lala + some sotong + carrot & bittergourd juice

Note :
Tiring day, but i still manage to catch a movie at 2330...

This post has been edited by ChrisGirl: Apr 27 2008, 02:16 PM

Date: 26-04-2008 Sunday

Bench Press
2 x 5 x 45.0lbs (bars only)
1 x 5 x 45.0lbs

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Deadlift
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs

Shoulder press
1 x 5 x 15.0lbs (each hand)
3 x 5 x 20.0lbs (each hand)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 20 x 50

Hanging Leg Raise
3 x 10 x bodyweight

Threadmill - HIIT
16 mins (1 min jog, 1 min run x 7sets) (2 mins warm up)
Jog speed : 8.0 Run Speed : 11.5

Diet :

0800 - 1 cup of strawberry HL + 2pcs weet-bix

0900 - honey throughout workout

1145 - 1 pc yogood muesli bar

1330 - 1 bowl of beefball noodle

1500 - 1 bowl of keloggs frosties

2000 - some rice + steamed fish + vege

Note :
Experiencing slight DOMS from yesterdays cardio...

This post has been edited by ChrisGirl: Apr 29 2008, 12:19 AM

Date: 28-04-2008 Monday

0800 - 1 glass of cam ice + 1 char siew pau + 1 tau sar pau

1000 - 1 bowl of 'guai lin gou'

1300 - 1 double cheese chicken burger + fries + pepsi

1500 - shared a piece of cake with my bro

2000 - some rice + fish + vege + fruits

2230 - 'alot' of dried sotong

Date: 29-04-2008 Tuesday

0830 - 1 cup of HL strawberry + 2 pcs weet-bix

1130 - 1 whole raw capsicum

1200 - 2 slices of bread + 1/2 tin tuna mayo

1500 - low fat yoghurt

1830 - 1 cup of HL strawberry + 1 pc weet-bix

2000 - some rice + hard boil egg + fish + vege + pear

2330 - handful of raisins

Date: 30-04-2008 Wednesday

0830 - 1 cup of HL strawberry + 2 pcs weet-bix

1200 - 1 bowl of 'pan mee'

1400 - Marigold fat free yoghurt

1700 - 1/2 capsicum

1930 - some rice + fish + vege + apple

2200 - 1 cup of strawberry HL

Note :
Exam tomorrow!!!!

Date: 01-05-2008 Thursday

0830 - 1 cup of HL strawberry + 2 pcs weet-bix

1000 - Handful of raisins

1200 - 2 slices of bread + 1 slice of cheese + tuna mayo

1300 - 1 muesli bar

1800 - 1 musli bar

1845 - Kim Gary's mushroom pork chop rice

Note :
Lunch timing was out, exam was at 2 noon... no mood to makan, and because of that i was having a terrible headache during exam... but it was gone right after my dinner... i need food

Date: 02-05-2008 Friday

0830 - 1 cup of chocolate gooday + 2 slices of bread with ham n egg mayo

1300 - Sushi King : 9 plates of sushis for 2 person divided equally + green tea

1800 - few pcs or cracker

2100 - salted chicken + 1 1/2 taiwan sausage + carrot with orange juice

Note :
Back to work...

Date: 03-05-2008 Saturday

1000 - 1pc weet-bix + fat free yoghurt

1245 - Venezia : 4 slices of thin crust pizza + some carbonara spagetti

2000 - Kenny Rogers : drumstick only + tomato and cucumber + salad wiithout dressing + mashed potato + macaroni and cheese

2200 - carrot + bittergourd juice

Note :
My day was pretty relax, woke up at 0930 ans went back to sleep at 1530 - 1800... No cardio coz no transport

Date: 04-05-2008 Sunday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 45.0lbs

Shoulder press
1 x 5 x 15.0lbs (each hand)
3 x 5 x 20.0lbs (each hand)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Low Row
3 x 10 x 19

Abs Crunch
3 x 20 x 50

Squat
1 x 5 x 45.0lbs (bar only)
1 x 5 x 55.0lbs
1 x 5 x 65.0lbs
3 x 5 x 70.0lbs

Leg Raise
3 x 10 x bodyweight

Threadmill
Duration : 65 mins (inclusive of warm up and cooldown)
Speed : 8.5 - 10
Distance : 9.5 km Calories burn : 487 cal

Diet :

0830 - 1 tablespoon honey + 1 muesli bar

0930 - honey throughout workout

1300 - Izzi cafe : 1 small cheese bun + ceaser salad + some carbonara spagetti + 1 slice of thin crust pizza + 5 different serving of cakes/desserts

1930 - some rice + steamed fish + some vege + dragon fruits + mangoes

Date: 10-05-2008 Saturday

Cardio at Gasing Hill

Did the usual routine, went in from the sides, skipped the watch tower and green fence and straight to the hanging bridge and killer strech. Did the hanging bridge and killer stretch twice and head back. The earth is pretty dry and sands went in my shoes. Jogged on flat surface and walked fast pace on steep areas.

Diet :

0645 - 1 table spoon of honey + 1 muesli bar

0945 - chapati + horlicks ice

1245 - some rice + plenty of vege + tofu + steamed fish

1900 - 1 small bowl of red bean soup

2000 - Nando's : 1/4 flamming hot peri peri + coleslaw + peri fries + some coke light

Note :
My knees are getting bad... must be going downhill too fast

i cheat almost everyday