free dinner is usually what screws up my diet lol

I understand bro

but I dont eat like a pig lah
I'll normally....avoid the fats(cut it off the meat or something). Better than nothing.

Sad sial...everyday hujan this week...


I will workout tomorrow morning after sending my grandma to the market....come home..have breakfast...rest then WORKOUT.

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

Everyone is working out and I am stuck at home recovering after being sick. jeez.

This post has been edited by shanecross: Mar 6 2008, 08:17 PM

dude.. i stayed out of the gym for 2 weeks ady.. now only body recovering.. a few days isn't a big thing. 2 weeks is a big thing. lol

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

Imagine eating your protein eg ; tuna , chicken, turkey and eventually throwing all out immediately, like a sick old ass who can only take whey. man, i have some digestive probs.

Yes It's closer than you think.......

=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?

If you could afford the organic PB, then its cool, or not get the regular PB check the sugar content though. The only deal i have with flaxseed is it just f***ed my blender big time, its tough to blend them. lol. but you could get a reg. flaxseed and put em in your oats etc. good stuff.

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.

vomit? hahahahaha.. just drink more protein shakes then. lol too bad bro

get flaxseed oil. 200 times better. only thing is u lose the fibre.

natural PB is farking expensive. not advisable for long term

Ic IC

Natural PB? you mean the BRAND is called Natural?

Its an organic peanut butter. a little bit mahal .

@ shanecross
Funny, the last time I bought the organic peanut butter tasted more oily than the Kraft one.

@ metalfreak
Kudos to your soon to be 10km runs. Also your journal thread is the most active one.

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.

I am actually not sure, I usually get a regular PB.

M.freak, where are you getting your chinup bars? I usually do my chinups and pullups on a daily basis on my front grill. lol !