10.07.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + 1 piece of chicken breast + cucumbers
1 cup of coffee

12.15pm
Lunch
2 Sandwiches: Wholemeal bread + chicken breast + cheese + cucumbers
1 cup of milo


4.30pm
1 cup of coffee. Was busy ...didnt even take some biscuits

7.20pm
ran 2KM clocked at 13' 15". I went faster to see if I could tahan...haha

7.50pm
Took my protein shake
10ounces of dutch lady low fat milk + 2 scoops of whey

er I got dinner also lah..U tot i take my protein shake only?

my dinner is normally small amount rice. more meat and veggies

11.07.2008

8.30am
1 Sandwich: Wholemeal bread + 1 piece of cheese + 1 fried egg
1 cup of coffee

12.00pm
Lunch
Noodles + some meat(pork) + eggs + some veg
1 cup of milo

4.30pm
Small amount of noodles...same as lunch
2 pieces of biscuits
1 cup of milo

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



Chest
-Bench press
-Chestfly
-Pushups
-Pushups but my legs were on my bench...incline 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
10ounces of low fat milk + 2 scoops of whey

8.00pm
Dinner
The usual..small amount of rice..more meat and veg



Oh and also, I've been taking multi vitamins every morning.
1 multi vit
2 fish oil caps

13.07.2008

11.30am
Got home from church..cooked my brunch


Prawns with garlic, 1 fried egg, some cintan noodles + sesame oil + black sauce


3.00pm

Baked banana cupcakes with my sayang


Ate 2 cupcakes - Home made baby....home made

3.30pm
I think it was around 3.30pm lah...ate....these ...HALF of each coz I wanted to let my gf try the flavour. These were bought by my gf's brother.




I only ate 2(half of each)


Half of this...


And half of this..

5.30pm
Ate some mee hoon, 1 piece of fried drumstick(damn small =.= ) and 1 piece of chicken curry(also damn small piece

6.30pm
Ran for 30mins. Was really good...still had energy to continue running...I think I was on runner's high yesterday. really really comfortable run. It has been awhile since I last felt such a feeling.

8.00pm
Dinner
Mee Hoon + 3 pieces of fried chicken + 2 curry puffs

I know..before you start saying..omg? Donuts? ???? Fried chicken??? OMGWTFROFLBQSAUCEFLYINGSPAGHETTIMEATBALLS

Its not like I'm eating them so often. Heck, believe it or not. it was the 1st time I tried Big Apple's donuts. Overall..not bad

HAHA..yea. thanks wei..haha..1st time trying it out...was good

+ it has POST Cereal Banana nut crunch in it =) So it has a nice crunchy feeling..as though there are nuts in it. Furthermore..same banana flavour.

15.07.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + butter + 1 slice of cheese and...very tiny amount of tuna in olive oil because I used most of it for my lunch.1 Can of tuna will usually last me 2 days - Breakfast(1 sandwich) and Lunch (2 Sandwiches)
1 Cup of coffee

10.30am
1 Cup of coffee

12.00pm
Lunch
2 Sandwiches: Wholemeal bread + tuna in olive oil cooked with onions and chili sauce + +1 fried egg + lettuce + cucumbers
1 Cup of coffee







Why fried egg? Malas lah wanna bring hard boiled eggs. After cutting them into slices, it keeps falling off after a few bites. I know...I can bring them as a WHOLE hard boil egg, but I want to eat them together with everything for da taste

4.30pm
2 pieces of Biscuits. Sometimes its those without sugar. Sometimes its sugar..I dont really care. I eat them.
1 Cup of coffee


With Sugar~~~~~~

5.30pm
1 banana cup cake =)


6.20pm
Ran 4KM only clocked at 28' 31". It was just a casual run as I'm a little tired( I took so much coffee today ). Slept at 2.30am last night because I was backing up/burning data into DVDR from my office laptop. Thank God I manage to remove the virus...if not I have to let I.T format my laptop.

7.10pm
Ate 1 Banana.
Drank my protein shake. 10 ounces of Low fat milk + 2 scoops of whey


I'm eating too little? May be. I'm not planning to lose weight but I just love my lunch like that. nice, health, home made.

Since I ran today, I'll workout tomorrow. Shoulders and back!

Currently. my running events coming up are:

Adidas King Of The Road - 10KM : 10th of August 2008
Men's Health Run 2008(Or ShapeRun lah..same aje) - 10KM: 24th August 2008.

After these two events, I'll concentrate and train hard for half marathon edi. Kalau tak pergi in the end...also nvm...It is all good

This post has been edited by metalfreak: Jul 15 2008, 07:22 PM

16.07.2008

8.30am
Breakfast
Some noodles + eggs + chicken breast meat
1 cup of coffee

12.00pm
Noodles + eggs + chicken breast meat
1 Cup of coffee

4.30pm
Noodles + eggs + chicken breast meat

6.50pm
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

Shoulder

Anterior Deltoid
- Arnold Press
- Shoulder Press
- Front raise(swing front)
- Shrugs

Lateral Deltoid
-Upright Row (pull up)
-Dumbbell Raise (Pull up, elbows side)

I didnt do posterior delts..must remember to do them next time.

Bicep
Alternate Bicep Curl

7.40pm
Drank my protein shake. 10 ounces of low fat milk + 2 scoops of whey

8.10pm
Dinner
Small amount of fried rice + 1 piece of fish + lots of veg

10.50pm(NOW)
Drinking my protein shake...as usual. 2 scoops of whey with low fat milk.

After this? DOTA

Thanks bro.

Yea guess so. I guess what keeps me going is...some degree of progress =D

Try my best to eat clean but so many good food around. So far so good lah. lunches in office either home cooked noodles or bread as you guys know

I'm da sandwich guy hahaha

Minor update for yesterday:

The Noodles i mentioned yesterday. I ate some for breakfast lah...if not so much LOL



17.07.2008

8.30am
Breakfast
1 Sandwich: Normal bread + 2 pieces of chicken breast + cucumbers + lettuce and some chili sauce
1 cup of coffee




12.00pm
Vegetarian food....ITS VEGETARIAN!
Small amount of rice, er..veggies what is called ah.. Choi sam(buka baju??) some mutton redang looking thing and piece of fried er...something.
I forgot to take a picture before eating. the food was not bad
1 cup of liong sui ice


4.30pm
Teatime


1 Potato. 2 hardboiled eggs, 2 pieces of chicken breast and some lettuce. In the near future, my LUNCH shall be something like this.
I already plan to bring broccoli next time

Nice? My friend saw me eating and said..WAH? YOUR LUNCH? . I said no..my tea. and they all gave me that Look.

7.00pm
Ran 4KM Clocked at 27' 46". Oklah..slightly faster than Tuesday's Running

7.50pm
Drank about 18ounces of water.

I'm going to take my protein shake now. 10 ounces of low fat milk + 2 scoops of whey

Dinner?
small amount of rice. veggie and meat....normal lah =)

This post has been edited by metalfreak: Jul 17 2008, 07:57 PM

yo jones. Alright man. will try to get more broccoli for such meals.

I'll leave the lettuce for sandwiches.

18.07.2008

8.30am
1 Sandwich: Wholemeal bread + butter and marmalade jam
1 cup of coffee

12.00pm
Lunch
2 Sandwiches: Wholemeal bread + 2 pieces of chicken breast + lettuce + tomatoes + 1 slice of cheese
1 cup of coffee

4.30pm
2 pieces of biscuits
1 cup of milo

6.45pm
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

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

7.35pm
Took my protein shake =D
10ounces of low fat milk + 2 scoops of whey

8.00pm
Dinner
The usual..small amount of rice..more meat and veg

20.07.2008

Ran about 30mins.

Watched Dark Knight at 11pm on Saturday =.= i got home from 1 Utama like 2.30am...slept at 3am.

.but ok lah. 30mins better then nothing

..Monday already....sigh.


Good night!

This post has been edited by metalfreak: Jul 21 2008, 12:54 AM

21.07.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil, onions and chili tomato sauce + lettuce
1 cup of coffee

12.20pm
Lunch
2 Sandwiches: Wholemeal bread + tuna in olive oil + lettuce + 1 fried egg
1 cup of coffee

4.30pm
6 pieces of biscuits
1 slice of er...banana cake
1 cup of milo

7.00pm
Ran 3KM only clocked at 19' 51". I kinda like my new running pace. Its slightly faster and I feel like I could carry on but was a little tired and didn't push it today(yea..I know..wuss). I really gotta sleep early if I wanna train my running. Dota is killing my sleep time.


7.35pm
Drank 15 ounces of water

7.40pm
Gonna take my protein shake. 15 ounces of low fat milk + 2 scoops of whey

Dinner
The usual


My running schedule for now?
August - Adidas KOTR 10KM
Oct - Mizuno 10KM
December - Singapore Standard Chartered Marathon - 21.1KM

This post has been edited by metalfreak: Jul 21 2008, 07:46 PM

22.07.2008

8.30am
1 Sandwich: Wholemeal bread + tuna in olive oil + lettuce
1 cup of coffee

12.30pm
Lunch
2 Sandwiches: Wholemeal bread +Tuna in olive oil + lettuce
1 cup of coffee

4.30pm
2 Pieces of home cooked fried chicken- drumsticks
4 pieces of biscuits
1 cup of milo

7.45pm
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

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(planks) for 30 seconds

Gonna rest for 10mins...shower then have my dinner

Dinner
The usual..small amount of rice..more meat and veg


I'll drink my protein shake as PRE BED instead of post workout

This post has been edited by metalfreak: Jul 22 2008, 09:24 PM

23.07.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + 1 slice of cheese + butter
1 cup of coffee

12.00pm
Ran out of chicken breast and tuna..so...eggs only

Lunch
2 Sandwiches: Wholemeal bread + 1 fried egg + tomatoes + 1 slice of cheese
1 cup of milo


Da Sandwich for today....no meat


4.30pm
5 pieces of biscuits
1 cup of milo

6.50pm
Ran 2KM Clocked at 13' 10".

7.40pm
Drank 15 ounces of water.
Going to take my protein shake now. 10 ounces of low fat milk + 2 scoops of whey

Dinner
The good stuff

yo dude!

yeah haha.. I'm just joining for fun i still workout tho haha.

Not a hardcore bodybuilder and not a hardcore runner. everything is just what i enjoy to do
Does that make sense? hahaha. Ok lah. Healthy lifestyle =P

24.08.2008


REST DAY!

The bananas i bought were small ones...so i brought 3 to the office today.


8.30am
Breakfast
1 Sandwich: Normal white bread + butter + chicken breast + broccoli
1 cup of coffee


Broccoli chicken sandwich?

11am
1 banana

12.30pm
Half of a potato, 1 hardboiled egg, 3 pieces of chicken breast, broccoli






3.30pm
1 banana

4.00pm
Tea
Remaining half of the potato, 1 hardboiled egg, 2 pieces of chicken breast, broccoli

6.30pm
1 banana

8.00pm
Dinner


Didnt do anything today.

Today was my mid year review! and it was all GGGGGGGGGOOOOOOOOODDDDDDDD

I won't say lettuce suck but I think its more for sandwiches. Broccoli was nice made me feel full as well.

Feels good to just makan the whole day haha..rest baby rest. AFter all

rest = growth?

25.07.2008

8.30am
Breakfast
Noodles with eggs and meat
1 slice of bread + butter + marmalade jam
1 cup of coffee

12.00pm
Lunch
Noodles
1 cup of coffee

4.30pm
Noodles

7.00pm
Ran 1KM only. ..stomache felt uncomfortable...may be the noodles were oily. I think I shall skip having noodles on running days.

Nothing much for today. >.<

Damn..
I was back at Sunway Medical Center on Sunday. Just got discharged today. Thank God it wasn't appendicitis.

The pain/discomfort was since Friday as you can see from my previous post above.


I'll be off training/running till i recover. I was freaking scared on Sunday night when my blood test results showed signs of appendicitis(Doctor said..white blood cells were higher than normal). my pain was on the right side. Fever.


Will be on MC till Thursday for follow up check up.

Medical Coverage = important. Just 1 day in Sunway Med. Center = RM1267

Till then. REST

31.07.2008

Just a quick update

went for a quick run. 2KM only (13' 29")

Dinner is going to be goooooodd Dominos Pizza! ahaha
Classic Fried Chicken Pizza and Seafood Pizza



Hopefully I can still manage next week's Adidas King Of The Road.

Will be going to collect my vest on Friday with BerakBeruk. Thanks alot man

Ok lah..resting already.




p/s: I kena tembak kau kau for taking protein whey. Why ah? even now I'm worried if its really the cause HAHA.

Anyway I'm staying off whey for awhile. I'll get more lean chicken breast and beef. oh and more broccoli and stuff