The gym there looks good enough to do most stuff wtih those dumbells

wei, all those pics from your K800i? thats a handphone isn't it? damn, those pics looks so clear wei... i need to get meself one of those...
my stupid phone punye camera dem crap ler. sigh.

Yeap =P from my trusty Sony Ericsson K800i. Its pretty sweet when you get the correct shoot mode for certain shots.

I'll show you guys more pics later >.<

I took a picture where the sun's ray are filtered by the tree's branches and leaves.

oh yea..the Gym is not bad...i mean but I used 9KG only haha. can't change the weight plates..all are fixed.
4.5kg X 2 + the bar<== dont know how much.

good enough tho.

owh...worth the 6 hours drive...its indeed a lovely place....plan to go for a trip there during my holidays

Yea man. Go for it =) plan your holiday and ask for any package available. I didnt do the reservation stuff so I dont know. but my sister knows 1 of the manager there. If u really want let me know =) I'll pull some strings. but dont lah expect super duper discounts.


12.02.2008

8.15am
1 cup of coffee + 1 scoop of milk powder
1 Sandwich: Normal white bread + tuna in olive oil

12.30pm
1 Sandwich: Same content as breakfast
2 pieces of biscuits


4.30pm
Tea
1 sandwich: Same content as breakfast

6.20pm
Warm up: Brisk walk then slow jog just to warm up.

Jogged 3km! YEAH my 2nd attempt in 3KM!! I had to slow down at about 2.5KM into my run to "rest". As i dont have a heart rate monitor...i agak agak slowed down my pace when i felt like quitting because can feel like my side stitch was gonna happen. After slowing down for afew mins....manage to push myself with whatever energy is left for the uphill run towards my starting/ending point. Surprisingly the side stitch never happened. Thank God

6.56pm
Took my protein shake. Sadly...no bananas =.= all spoilt

This post has been edited by metalfreak: Feb 12 2008, 07:07 PM

Tanjong Jara Resort damn expensive ler

Yea
but its a package..RM799 because of CNY too i guess. I highly recommend it for a good get away.

Good food(boleh lah...haha), fantastic view of the ocean =) plus good customer service.
Lastly, =D Massage

If you dont go through some package promotion...full body massage costs RM240. Thatz what I heard from my gf lah. About RM190 onwards depending on what massage you choose.

er..btw..no hanky panky, it ain't Thailand but you do have to be naked =.=

*Sarongs are given to you for the massage and yea...you get to bring it home*

13.02.2008

8.15am
Morning
1 cup of milk + 1 Sandwich: Wholemeal bread + Tuna In Olive Oil.

12.00pm
Lunch

Pan Mee

7.30pm
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

Tricep
-Bench Dips

Chest
-Bench Press
-Chestfly
-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

7.55pm
Took my protein shake =D

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

UPDATE
11.00pm
Took my protein shake.

This post has been edited by metalfreak: Feb 14 2008, 10:36 AM

I couldn't post images earlier coz image shack was acting weird

My lunch


Pan Mee


Teh Si


haih..now that I'm working at Client's site. I can't have my usual separated meals..dammit =.= the office is pretty small.. haven't seen the pantry LOL if there is any

The office is Johnson Suisse =.= Yes...that toilet bowl brand...they are using SAP

14.02.2008

I DID IT!! MY FIRST 5KM !!!

7.20am
Breakfast
1 cup of coffee + 1 scoop of milk powder
1 Sandwich: Wholemeal bread + 2 pieces of chicken breast

1.00pm
Lunch
Project Lunch. We had pork ribs, Veg, Fish, YEE SANG, Fried sotong(looks like mini onion rings)
Chinese Tea

7.05pm
Ran 5KM! Timed at 39' 31"

Don't really bother about timing but I DID IT!! Completed running 5 rounds around my housing area

I could go further but was getting late. Will try to keep this up in my future runs!!


7.55pm
Taking my protein shake!

This post has been edited by metalfreak: Feb 14 2008, 08:00 PM

Glad that you took my message as a motivation to push you further. I was afraid that you might get offended. Just keep it up and you will eventually find that you can actually go the distance.

nah..all comments greatly appreciated. I'm still learning abit of everything.

I guess I just didnt try or push myself previously. First time reaching 5KM. Felt good. Now. I plan to do such runs more often =) instead of 2KM lol


but have to allocate more time =.= today is because of the JAM from Sunway toll towards Puchong. SUPER CRAZY BOTTLE NECK

Anyway. I'm off to bed =) good night guys

18.02.2008

7.20am
Jogged 2KM

8.20am
Alittle late for breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers
1 cup of coffee + 1 scoop of milk

12.00pm
Lunch
1 Sandwich: Same content as breakfast

4.30pm
1 Sandwich: Same content as breakfast

7.10pm ~ 9.00pm
Badminton

9.20pm
Dinner
Moderate amount of rice, veg, fish =D and meat ...the usual

I will take my protein shake later...around 10.30pm perhaps

19.02.2008

8.20am
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers
1 cup of coffee

12.00pm
Lunch
Prawn Noodle ( BIG )

4.30pm
2 Sandwiches: Same content as breakfast

6.30pm
Jogged 6KM Clocked at 46' 44"

I checked my time for my 5KM Clocked at 38' 51"

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

Dinner
Moderate amount of rice, veg, fish =D and meat ...the usual

I will take my protein shake later...around 10.30pm perhaps

HELP MEEEEEEEEE

My friend said running too much will also make you lose muscle mass? I understand why to a certain extend too but


What can I do? I love working out...and I love running as well...


Why so damn hard to achieve both things...

tone body...lose body fats


f*** man..now I'm confused.

He said I could take 1 protein shake with water 30mins before I run so that my body doesn't tap into my muscle.

Does that help?

This post has been edited by metalfreak: Feb 19 2008, 07:57 PM

Your friend is correct. That's why you see that most runners are slim and rip. But as long you use your energy system correctly, your muscle mass won't be used, well at least not much. But bear in mind, if you look at runners leg, it's filled with muscles!

IMHO, I think it depends on quite a lot of factors though.

There's this guy in www.bodybuilding.com who runs on average 40-60km per week. Not only he has six packs, he has quite a decent size body. I reckon he is one of the successful one in gaining six packs without losing too much mass.

I think his photo is under the 10 ten tips for cardio exercise or food intake. He wears spectacles and have really short hair.

20.02.2008

8.20am
Breakfast
1 Sandwich: Wholemeal + Chicken breast + Cucumbers
1 Cup of coffee

12.00pm
1 Sandwich: Same content as breakfast

4.30pm
1 Sandwich: Same content as breakfast



RESTED FOR TODAY


Dinner was as usual

=)

Pre bed? 1 bowl of POST cereal + Fernleaf Low Fat Milk

dude i was losing them too when i started running. i was like 59kg at one time. bloody skinny arms. now gaining to 65kg with high calories diet.

well i did less less km nowadays compared with 2 months ago which at least 5km per session 3 times a week. that explains the sudden fatty boy effect too.

these are my table:
muscle building >protein <carb
running >carb >protein +fish oil(for the joints)

i would say u spread up your running sessions. 1 hour max per session. see how much distance u can cover la. do 6-7 times a week if u like to.

Yeah bro.

will try to keep track of my routine also

workout day and running days

But at least its starting to be more consistent again after CNY =P...well sort of.