I'd like such a shaker too. How how?

9.11.2007


Didnt do anything today...


Rested

It was drizzling in the evening, couldn't jog

ur cardio is solely on joging or do u hv sumthing else? for me, i'd like skipping for indoor cardio...u know, nowadays weather really messup..cannot predict can go out for jog or not..hehe~

yea I plan to get a skipping rope soon.

my nike shoe rosak...aih..need to take it to the cobbler soon. The sole came out >.< need some glue or whatnot. I dont want to jump with my skipping rope without my shoe....will hurt my knees witht he impact.

10.12.2007

8.10am
Breakfast
1 Cup of coffee + 1 scoop of milk powder and 1 sandwich: Wholemeal bread + tuna in olive oil + lettuce + tomatoes + hardboiled eggs

12.00pm
Lunch
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce + tomatoes + hardboiled eggs

4.30pm
1 Sandwich: Same content as Lunch

6.00pm
Two Fish oil capsules

7.00pm - 9.00pm
Badminton

On the way home from Serdang Raya..I stopped at Shell to grab a bottle of 100plus Activ or something....not enough water >.< was too thirsty

9.30pm
Took my protein shake.

9.45pm
Rested...showered....then had my dinner.
Some rice...sadly...little meat =.=(Pork from lor bak) but lots of vegetables. Also Fish Balls from the Ikan Bilis soup cooked by my grandma

11.45pm
Took my protein shake again.

11.12.2007

8.20am
Breakfast
1 cup of coffee + 1 scoop of milk powder and 1 sandwich: Wholemeal bread + tuna in olive oil + lettuce + tomatoes.

12.00pm
Lunch



1 sandwich: Wholemeal bread + chicken fillet(Breast) + lettuce + tomatoes

4.30pm
Tea time
1 sandwich: Same content as lunch.

I'll rest today Don't wanna force a workout.

Dinner should be as usual.
Small amount of rice....more meat, veg or fish.

I'll take my protein shake tonight for my pre bed. Hopefully it will help in my body recovery

This post has been edited by metalfreak: Dec 11 2007, 04:12 PM

Eh? You don't need to work today?

Off day or public holiday?

Updating in the office =)
Camera: K800i...transferred to my laptop using bluetooth

hehe. brb..off for my 2nd sandwich.

12.12.2007

8.20am
Breakfast
Half a cup of coffee and 1 slide of wholemeal bread + sausage.
1 packet of Nasi Lemak + fried egg.

12.10pm
Lunch
Brought from home: Spaghetti....chicken breast for meat with tomato sauce for spaghetti..

4.30pm
1 Sandwich: Wholemeal bread + sausages + cucumbers

Dinner
Project Team Dinner at PJ Hilton \
Yes...FREE FOOD is always good



And *ahem* no workout today as you can see =.= I'm going straight to PJ Hilton after work.

Plans for tomorrow - 13.12.2007
I plan to jog tomorrow morning and workout after work.

This post has been edited by metalfreak: Dec 12 2007, 12:42 PM

Hey brotha, its nice to see your determination, but unfortunately I only read up to page 6 and skipped the remaining 3. Dont mind if I pin out several stuffs yeah.


- why are you jogging every single day or 3 times a week etc ( once a week do your interval training ONCE a week) you dont wanna loose the calories unncessarily. Havent you heard of people who lost fat without doing any cardiovascular exercise ( running ). Well, I lost fat from 25% to 17% in 4 months but I was bulking way back then up to 154lbs. DO YOU LIKE JOGGING? LOL I HATE CARDIO . Weightlifting is also cardio

- Ditch the curls etc, you need some mass brotha, go and SQUAT, DEADLIFT, BARBELL ROW, try some olympic lifting as well, HANG PULL etc. Do lots of compound exercises, I notice that you are doing alot of isolation, you wouldnt see your gains that way my friend.Why did you even spent buying that silly bench at the first place ( sorry if that sounded a little harsh) - REVISE YOUR ROUTINES, do either a upper/lower split workout or a COMPOUND FBW

- Your diet, whats with the 1 green apple at 3`oclock and stuff? Where is your fat? olive oil? fish oil? flaxseed oil? FAT doesnt NOT make you fat. Im not asking you to do the atkins diet or the anabolic diet, cut down on the carbs, only take extra carbs before working out, before doing cardio just take carbs, dont need the protein ( unless you are some rich dude who wants to take whey protein after cardio ) LOL! - REVISE YOUR DIET!!

- If you want to see some gains, you need to spent some money brotha, where are you located, if you are in subang, I can recommend you a local gym 50 bux a month.

- If you need anything else feel free to PM me



ROCK ON!!!

It's okay. You sounded harsh? nah...its just text, you can't express it like you mean it in real life.

Yea compound exercises.. will look into it. Appreciate your post. really. Oh yea..you reminded me about Flax oil but.....I'll see how it goes.

Why i got that bench? well, I don't go to a gym. Furthermore, I can workout comfortably at home. Sure I don't life heavy but I see my own progress and am satisfied.

But...yea will definitely look for compound exercises Something to look forward to.

13.12.2007


8.15am
Breakfast
1 Cup of coffee + 1 scoop of milk powder and some home cooked spaghetti with chicken breast.

12.00pm
Lunch
1 Sandwich: Wholemeal bread + sausages + 1 fried egg + cucumber + tomatoes

4.30pm
1 Sandwich: Wholemeal bread + sausage + 1 friend egg + cucumber + tomatoes

6.20pm
Workedout
Warm Up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Bicep
-Standard curl
-Narrow grip
-Wide Grip

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly
-Push ups

Triceps:
-Bench Dips

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-0 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Legs
Squats

7.15pm
Took my protein shake

Dinner
Usual...small amount of rice + meat and veg

Pre-bed
I'll take 1 pre bed protein shake =D

From what I noticed, you need more fiber. Eat at least 1 cup of broccolli/spinach/celeries etc per meal. You should try almonds/walnuts/peanuts which has fiber,protein and good fats. Eat at least 20gm of fiber a day, helps you poop really smooth as well, LOL!


ROCK ON!

hey guys...tumpang thread...where can you find flax oil/seeds by the way?...im having some prob finding them

carrefour subang jaya has flax seed, you might want to check organic shops for the flax seed oil, carrefour do have them as well if not mistaken.

almonds are freaking expensive... havent check for walnut.. the last time i wanted to stock on almonds it cost 4 bucks for less than a handful ... anywhere i can get it cheap?

as for flaxseeds i got mine at tesco at 2-3 bucks for 250g... the oil version is much more expensive minus the good fiber and some other micronutrients... i prefer using grounded seeds..

I got my almonds from carrefour, its actually pre packed, A brand called "Camel" . They have choices of Roasted and Honey Almonds. 1 serving per pack. 2 ringgit each

The only deal I have with flaxseeds is they thrash my blenders . LOL!

Walnuts are quite a deal, I came across the organic ones in Cold Storage, which cost 12 dollars per pack


Does anyone know where to get turkey burgers/turkey sausages/breasts?

14.12.2007 - 16.12.2007

Rested. Was busy till Sunday.


Love hurts. I'm feeling pretty bumped out now. Sure you may say ah....fark ..take it like a man. Seriously, if you face it you will know. I barely slept last night. No mood to eat..

I forced myself to eat some fried rice my mum cooked for me this morning.

No...I DID NOT break up with my gf and I DID NOT ARGUE with her...but she merajuk or feels damn sad because of something which honestly, shouldn't be a problem. Girls are complicated. You may flame me all you want, but seriously, no matter how I try to understand my significant other, it just seems never ending. Love a person dearly, faithful, loyal and sacrifice time and everything but still things like this happen. I feel like crap.

After all these years, she still can say "Don't call me till end of this week, let me cool off." I repeat, I did not argue, i did not scold her and I did not raise my voice.

Its painful to be treated like this. After all these years. Its like I'm nothing to her.


I don't know what I'm gonna do today.

This post has been edited by metalfreak: Dec 17 2007, 09:22 AM

go to a club and get hook up with another girl. thats what u should do. lol

LOL
thatz just suicidal haha

I guess I'll be dotaing all night long
since I can't sleep. I'll work out too after work

At least my new pc is making me happy =D

Time to install Serious Sam 2 muahaha beautiful graphics