Wow lol so you're actually interested in running more than workout now @@ Bodybuilding should be the best option for long term fat lost but after all its up to you.

dude if the cramp comes..just stand and bend backwards..I do this when cramp comes..always eases the pain =)

I know bro. But Its not that i'm not working out =)
just more running as my target is to do half marathon in December

09.07.2008

8.30am
Breakfast
1 Sandwich: Wholemeal bread + tuna in olive oil + cucumbers
1 Cup of coffee

12.00pm
Lunch
2 Sandwiches: Wholemeal bread + tuna in olive oil + cucumbers + 1 fried egg
1 cup of milo

4.30pm
Food from Tony Romas(is that what its called?)..
Some onion rings, Pasta(2 table spoon?) and bread(very little only )
And...3 pieces of biscuits.
1 Cup of Milo

6.30pm
Workout
Warmup
- Usual warmup routine

Shoulder

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

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

7.20pm
Taking my protein shake now
10 ounces of Dutch Lady Low fat milk + 2 scoops of whey

Today was just Shoulders.

This post has been edited by metalfreak: Jul 9 2008, 07:20 PM

Since you ran so much ... Did you lose your belly fat @@ ?

Hhm...I do feel some difference but I wont take any progress pic yet. I want to balance my running and workout sessions now.

I might be doing what I do previously but instead of weights being 3 or 4 times..it shall be my running.


Monday: Run
Tuesday: Weights
Wednesday: Run
Thursday: Weights
Friday:Rest
Saturday: Long run? Actually, I still run about 5KM or so only. or just 30mins run. Why? I have to bring my grandma to the market...afternoon kena teman gf....how to shop after running 10KM? Kaki sakit as hell. Unless, I tell my gf that I'm training for this Saturday and go out on Sunday instead. this is my plan for now if I were to train for long run Saturdays
Sunday: Weights<== at Sister's condo for Back workout....

I used to run a lot in the gym last time but now I'm kinda afraid that it burns away my muscle ..

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

Hi Bro, makan sikit saja? Boleh tahan?

its like tak makan...or belum makan???

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

keep up d good work bro!

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

dude, u are making me hungry, nice cupcakes!

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

It's good that you enjoy your work out and your life together. Keep up the good work hehe ...

relax dude
ur a runner and very avid at ur workout
sum cheat meals everyday are always expected kat malaysia
i tak ingat where but darklight said that
haha