01.03.2008

Rested

02.03.2008
Woke up about 7.20am....my gf and I went to Lembah Kiara about 8am++

She jogged about 2 rounds while I continued till i ran about 4 rounds.

then she said she wants to eat dim sum edi

03.03.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + Tuna in olive oil
1 cup of coffee

12.20pm
Lunch
2 Sandwiches: Wholemeal Bread + tuna in olive oil + 1 fried egg (each sandwich had 1 egg)

7.00pm
Jogged 5KM clocked at 38' 08"

7.56pm
Took my protein shake ( 2 scoops of whey )

This post has been edited by metalfreak: Mar 3 2008, 08:01 PM

04.03.2008
Was really busy at work...got home like 8.30pm =.=
Rested lor..

05.03.2008
RESTED

06.03.2008

8.30am
Morning
1 cup of coffee + 1 slice Wholemeal bread + butter and jam

12.00pm
Lunch
2 Sandwiches: Normal white bread + 1 fried egg + 1 slice of sweet meat.


7.00pm
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
-Alternate Hammer Curls
-Hammer Curls

Shoulders
-Arnold Press
-Upright row


Chest
-Pushups

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

7.35pm
Took my protein shake =D

Dinner
Small serving of rice...veg, meat and fish. Normal lah...grandma's home cooked food =)


After not working for quite awhile ....9KG seems so heavy....Is it because i'm losing muscle mass from all the running?
My weight is still about 71~72KG though. But i feel alot leaner.

This post has been edited by metalfreak: Mar 6 2008, 07:46 PM

wah...both of you are not feeling well? Hope you guys will get better soon.


I think I haven't been doing weights for awhile.. >.< need to be more consistent again.


oh noes....10KM day getting closer

=P Yeah..

now that i'm in a new project....work has been coming in.


But got train my running lah =P at least i'm running =) Nothing else matters.

Hey guys...

jsut curious...What brand of peanut butter are you guys using?

I know i ain't bulking but......its for good fats right? I'll check out on Flax seed oil too..


Current supplements are:

1. ON's whey double rich choc
2. SevenSeas Fish Oil


I would like to add Flax Seed or whatever you call it >.<


Are they good?

07.03.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + onions + lettuce + cucumbers
1 Cup of coffee.

12.00pm
Lunch





As you can see..same content as breakfast BUT with fried eggs

Will update later LOL. I plan to run today.


TRAIN TRAIN.

Ic IC

Natural PB? you mean the BRAND is called Natural?

Thanks wishes Ken


Yea..I've been logging every day to keep myself checked. Not really for the post count but..


I plan to get a chin up bar =D looks good.

my friend told me...he got his from Kettlers at 1 Utama...got rubber grip or something

less than RM40...better than Fitness Concept... F.C's one using steel only

Yea...gonna rain soon..dammit..and I want to run today =.=

07.03.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + onions + lettuce + cucumbers
1 Cup of coffee.

12.00pm
Lunch





As you can see..same content as breakfast BUT with fried eggs

Update:

4.30pm
1 Sandwich: Same lovely content lunch

7.02pm
Jogged 5KM Clocked at 37' 22"

7.50pm
Took my protein shake ( 2 scoops of whey )

Dinner should be as usual =)

08.03.2008
Rest


09.03.2008
Jogged at my gf's place for about 30mins =)

Bought a nike arm wallet...good enough to hold my stuff while jogging. and its only RM40

Ipod arm band is RM159 o.O wtf.

=D





You guys can run comfortably with your ipod music on?

>.< i will try it out soon....but sked it will spoil my running rhythm tho



This post has been edited by metalfreak: Mar 11 2008, 12:27 AM

10.03.2008

8.30am
Breakfast
1 Sandwich : Wholemeal bread + tuna in olive oil + lettuce + tomatoes + cucumbers
1 cup of coffe


12.00pm
Lunch
2 Sandwiches: Same content as breakfast but with eggs in each of them =)

5.30pm
Tea?
1 Banana =)
some biscuits

7.00pm-9.00pm
Badminton
Today is one of those days where...everything goes wrong...nak smash but kena racket's frame... =.= Miss so many shots...
I think i said alot of "$Hi+" and pharq today for not hitting properly so many times =.=


9.50pm
Dinner

11.03.2008

Rested


12.03.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + butter + 1 slice of sweet meat + lettuce (dont ask the weird recipe)
1 cup of coffee

12.30pm
Lunch
Wan Tan Mee (Medium) + siew yok + siew kai =D
Chinese Yea

6.30pm
Jogged 4KM clocked at 29' 27"

ARGHHHHHHHHHHH it started to drizzle when i felt like i could have run more and at faster pace today.

nvm..will train again another day

Today I ran with my arm band and ipod..ok lah...It didnt affect my running rhythm as I initially thought it would..


7.20pm
Took my protein shake ( 2 scoops of whey)


And I have decided If i'm hungry at night...I'll take my protein shake IF not...I'll take my cereal (low fat milk + POST cereal)

I admit sometimes...when I dont have meat for dinner...i get hungry very fast in the night...I would get Mee Goreng Kambing + telur mata kerbau + teh ais. ..may be like 2 times a month....


I shall try to change that and take either my protein shake or cereal.

yo bro hhm....will try to. but as usual...my grandma will bising....I dont blame her....but each time when it comes to dinner....whenever she sees me taking so little rice(not too little but just nice). She'll keep saying...must eat more rice then you dont need supper..etc etc.

I'll try to cook the chicken breast meat on my own at night then.

Yo bro..actually..last night i was hungry again.....about 10.20pm..I took another protein shake...also 2 scoops.


I think i for protein shake...I might take 1 scoop for pre bed(when i'm hungry) and 1 scoop in the morning...


that sounds better?


And.....today is one of those days where...you check your progress with the mirror and....u feel like your tummy is smaller lolz
might be my mind playing tricks but I feel somewhat different. Not joking...

Do you guys get such feelings? you know...macam....ada progress
1 thing is for sure....i feel good about it =)

But i thought eating the yolk is actually okay? I mean i forgot where I read that eating the yolk is good too.

wah bro...4 EGGS a day?

yea..1 of my bb friend said morning...your body absorbs protein the fastest is it?


btw..er..this wont cause me to bulk right? i mean Protein shake in the morning



Oi Rey...if i'm taking my protein shake this often..I need a discount for whey REAL soon LOL

ah ic ic.
hhhm......dont really want to test this theory but...

so far at most also makan 2 biji a day..max also 3.

>.< my grandma usuall beats the egg before frying them.... but i guess its all good since i'm exercising..

Thanks again for sharing tho yeeck.

btw...when you say grow...er..bloatness? angin?

My lunch for 12.03.2008


Looks good eh? =D


13.03.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + chicken breast 2 slices + lettuce + cucumber
1 cup of coffee

12.30pm
Lunch

Capri Fried Rice with otak otak
Jasmine Ice Tea

7.00pm
Jogged 5KM clocked at 34' 45"

Slightly better timing

BUTTTTTTTTTTTTTT ..............I don't know why but SIDE STITCH CAME towards the end...last few meters before i reach 5KM


WHY?

I will google later about side stitch.... I did my warm ups...stretches.....why does it still come.

7.40pm
Took my protein shake ( 2 scoops of whey )