Nope

I only have brown rice when i'm at my gf's place. her family takes it on a daily basis.

What to do. I dont like eating out or the canteen food unless I'm really just lazy / run out of food / can't cook for that day.

Yea..that purple thing is sweet potato. I m not sure whether its japanese or local. Tak kisah its sweet potato.

ok la..season the meats a night before. i take about 30mins to go on average. Simple but nais

I LOVE 1 whole can of tuna in olive oil cooked with onions and chili sauce. then cook it with spaghetti or spiral pasta. it tastes GREAT

03.06.2009

REST DAY

7.30am
Masak Masak




8.20am
Breakfast
1 Sandwich: WHolemeal bread + marmalade
1 cup of coffee

12.00pm
Lunch!

Spaghetti cooked with Alfredo pasta sauce + french beans + chicken breast + pork + prawns

2.00pm
1 Apple

3.00pm
1 apple

5.00pm
Tea time
Same as lunch, smaller portion

7.45pm
Dinner
Rice, veg, 1 bak chang(small one..mum made them..bestnya), soup

11.00pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey

This post has been edited by metalfreak: Jun 4 2009, 01:05 PM

I do

Lift, eat, dota, sleep...repeat

04.06.2009

7.30am
MASAK






8.30am
Breakfast
1 Sandwich: Wholemeal bread + marmalade
1 cup of coffee

11.00am
2 Banana(small ones)

12.00pm
Lunch
Pasta..which i cooked in the morning.

2.00pm
1 Apple

3.00pm
3 bananas(small ones)

4.00pm
My pasta again.

6.10pm
Went to Bkt Jalil Park...manage to run 3 loops. Kinda forced myself to run 3 loops...was tough. Sigh..so hard to run alone... A mixture of walk and running towards the end of 2nd loop.

7.15pm++?
Took my protein shake: 10 ounces of milk + 2 scoops of whey. While drinking, I saw a girl changing clothes in her car parked next to mine =.= swt. I tried not look.. But..

8.30pm
Dinner

11.00pm
Took my protein shake: 10 ounces of milk + 2 scoops of whey

hey man

Its good that you get some ideas here(Glad it helped u one way or another I just wanted to make it more interesting actually haha). I did save some food ideas from bb.com's food picture thread. I dont have the link here but their meals are awesome! Oat + whey muffin....

Of course, I dont have the luxury of time to do those,...so I'll just cook whatever that is easy before work.


Hey Yeeck bro..

HAHA I knew that was coming No blue pill for sure

I pakai whatever container i got at home la...my sister used to do sales in the pharmaceutical line
As for what is it inside? 2 Fish oil caps, 1 multi Vitamin, and sometimes 1 glucosamine cap.



++++++++++++++++++++++++++++++++++++++++++++++++++++++++

On a side note, I'm going slow for this month because I'm training for my half 21KM KL Standard Chartered Marathon.

So currently, I will workout ONLY on Mondays. The rest of the days are dedicated for running and rest. After June, I shall be working harder in the gym.

Also, my new whey tub half gone

thanks

Actually, previous page has it. but anyway



Just for front delts, triceps and MAY BE alittle rear delt?

I have some older pics for other parts but...let me train eh? afterall, whatz the rush

06.06.2009
Rest Day

But..my tea time was....




Pita bread + beef in cubes + jap cucumbers + 1 cup of old town coffee.. BEST!


07.06.2009

Nothing much.. Just ran forabout 40mins ++. Fking hot....urgh

This post has been edited by metalfreak: Jun 8 2009, 02:00 PM

Sure.

Pls keep me in check pls. am trying to improve.

Ok I'm back to work before gym time.

Well, I'm just a casual guy... working out whenever I can. Heh I have nothing to prove anyways. As long as I know I've trained well and I'm satisfied with how I look.

I enjoy what I do so...lets carry on

++++++++++++++++++++++++++++++++++++++++++++++++++++

08.06.2009

7.20am
Woke up earlier today to cook


8.20am
Breakfast
1 Sandwich: Wholemeal bread + marmalade
1 cup of coffee

12.00pm
Lunch

Vermecilli cooked with garlic and onions and maggi chili sauce, 3 pieces of chicken breast + broccoli + shitake mushrooms

4.30pm
Pre Workout meal

Vermecilli cooked with garlic and onions and maggi chili sauce, 3 pieces of chicken breast + broccoli + shitake mushrooms

6.15pm
WORKOUT!

TODAY: Chest, Biceps, Triceps and abs

Warm up
Some stretches and 10 pushups

Chest
Chest press
2 X 10 X 60lbs
1 X 10 X 70bs

Bench Press
1 X 10 X 30KG
1 X 10 X 35KG
1 X 7 X 35KG
1 X 5 X 40KG With a help of a spotter
1 X 10 X 30KG

Pec Fly(machine)
2 X 10 X 20KG? Can't remember
1 X 10 X 24KG?

Biceps
EZ bar curl(including bar 8KG)
1 X 10 X 18KG
1 X 10 X 23KG
2 X 7 X 23KG
1 X 1 X 28KG
2 X 10 X 18KG
1 X 5 X 23KG

Alternate Bicep Curls *coz the bloody 20lbs is only ONE..the other one hilang/kena curi/ kena makan
1 X 10 X 20lbs

Alternate Hammer Curls
1 X 10 X 20lbs

Triceps
Tricep Dips
3 X 10 X BW

Tricep Pressdown
2 X 10 X 5 plates
2 X 10 X 6 plates

Abs
Incline Sit ups
1 X 10 X BW
1 X 10 X BW + 10KG plate
1 X 10 X BW

7.45pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.20pm
Dinner
Some pasta left over from what I cooked in the morning, 1 scoop of rice, some pork, veg and BARLEY!

10.30pm(NOW)
Taking my protein shake: 10 ounces of low fat milk + 2 scoops of whey

---

Added on June 8, 2009, 10:38 pmOh ya,

Basket, some guys did front raise, and then move their arms to the side after that. walan neh...nearly smack a guy in the face when he did that because that guy thought he was doing front raise.

WTF, I saw that while doing EZ bar Curl at the side. Lucky that guy didnt kena coz avoided last minute. Super mini dumbbells la...i think probably 10lbs..yeah..it was a skinny dude but thatz not the point. its freaking dangerous! and that farker didnt even apologize.

This post has been edited by metalfreak: Jun 8 2009, 10:38 PM

My dinner also got veggies la

But yea...will try to get moar. How much does Asparagus costs normally? I dont know market price >.<

I eat almost any type...

Chai sim, tou miao, bitter gourd, french beans, tau geh..etc etc. but for my meals..i use broccoli more often. . I wonder why LOL. Good i guess.

Asparagus...i saw some in the market la..some mini..some thick like kayu HAHA

---

Added on June 9, 2009, 5:05 pmah nvm..googled

http://home.howstuffworks.com/broccoli3.htm

This post has been edited by metalfreak: Jun 9 2009, 05:05 PM

I workout man...food is for lunch and pre workout. Nutrition man nutrition...not just about training

I eat broccoli because its better for nutrition i guess. the rest....i can eat at homela when my grandma cooks...so no problems.

hey bro Shah_15,

I get my chicken breast fillet from wet market. Normally the stalls i see ...they prepared these filleted ones where they remove the skin and fats

There also have those HUGE chicken breast where 1 piece weighs approx. 700Grams or so...with the skin and fats.

but yeah....Wet Market dude. Those sold in supermarkets are expensive

huh? they have everything la. just gotta ask

09.06.2009

7.15am
As usual



8.15am
Breakfast
1 Sandwich: Wholemeal bread + 2 EGGs scrambled

11.00am
1 Apple

12.00pm
Lunch


2.30pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

4.30pm
Pre Run Meal


6.10pm
Ran for 50mins - 2 Loops at Bkt Jalil Park and ran the smaller ones to cool down.

8.00pm
Dinner

11.30pm
Took my protein shake before bed: 10 ounces of low fat milk + 2 scoops of whey

++++++++++++++++++++++++++++++++++++++++++++++++++++

10.06.2009

Rest day but as usual, I've prepared 2 meals



I took my protein shake around 3.00pm but just 1 scoop.

This post has been edited by metalfreak: Jun 11 2009, 10:04 AM

11.06.2009

Rest Day
Ran out of cooking gas, had to eat out...I wanted to tar pau nasi + kambing and veg...But had to go out with colleagues to scout the place for our office lunch event


Nandos for LUNCH!

Tea
1 Beef Burger from McDonalds

12.06.2009

REST DAY!

Lunch





2 Sandwiches: Wholemeal bread + Tuna + cheese + egg + cucumbers
1 cup of coffee

Tea
1 Sandwich: Wholemeal bread + Tuna + cheese + cucumbers

This post has been edited by metalfreak: Jun 15 2009, 10:34 AM

13.06.2009

Okay so today is the day I did my LAST LONG SLOW DISTANCE TRAINING 21KM.

Friday - Preparing stuff for the run





Saturday

I woke up late 4.30am my ass, I woke up at 6.05.am. Quickly showered, ate my meals
2 Banana, 1 cup off old town coffee, 1 sandwich: Wholemeal bread + marmalade jam

I started running around 7.00am

Warm up with 1 small round..probably 100meters++

Began my training after that. I took my powergel Tangerine X 2 Caff around the 8KM mark. NO WATER. As advised by Syd, I took it slowly and not at one shot. I went home to take 1 banana + 1 bottle of 100plus and finished off my remaining powergel(tangerine).

I was consuming the banana, drinking and all while walking. I continued walking for afew minutes to let it settle in my tummy After that, I continued running. Around the 14KM mark, i went back home, took 1 can of 100plus and consumed my powergel Chocolate X1 Caff.

Cramps started to come close to the 14.8KM. FARK. I walked to prevent it from coming but it came ....wasn't as bad as the one I experience at New Balance 15KM run.

Yes, I walked for the remaining 5~ 6KM or so. So what? Its still training. I completed it. If i were to simulate it, i also had to walk during the Standard Chartered KL run.

21KM in about 3 hours. I'm just pissed when I still have the stamina to run but my legs gave up on my 1st.

POST RUN MEAL
Drank loads of water, 2 cans of 100plus


2 Eggs, Tuna in olive oil + onions, Vermicelli.

1.30pm
Lunch
Mee Hoon cooked by my grandma

Around 3.00pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey

4.30pm
Some mee hoon again.

7.00pm
Went to my cousin's place at Tropicana...first time to their new place..FARKING HUGE!!!!!!
My cousin had some new toys..damn.. BMW X6, his old X5....A Porshe, and....erm. nvm But the X6 is really orgasmic!!!! THE ENGINE!!!

This post has been edited by metalfreak: Jun 15 2009, 10:47 AM

15.06.2009


7.20am
Cook cook





8.20am
Breakfast
1 Sandwich: Wholemeal bread + marmalade jam
1 cup of coffee

10.00am
1 Banana

12.00pm
Lunch

2.00pm
1 Banana

4.45pm
Tea / Pre Workout

6.45pm
Er....another pre workout meal because got makan after meeting
Had small amount of rice, LAMB! and half of a potato

7.40pm
Workout
Some stretches
10 pushups

Chest

Chest Press
1 X 10 X 60lbs ( Warm up )
1 X 10 X 70lbs
1 X 10 X 80lbs

DB Bench Press
2 X 10 X 25lbs

Bench Press
1 X 10 X 30KG
2 X 5 X 40KG
1 X 8 X 35KG
1 X 5 X 40KG

Pec Fly Machine
1 X 5 X 65lbs
1 X 5 X 75lbs

Bicep
EZ bar Curl ( 8KG bar + weight)
1 X 10 X 18KG
1 X 10 X 23KG
1 X 4 X 28KG
1 X 5 X 28KG
1 X 10 X 18KG
1 X 10 X 23KG

20lbs only has ONE SIDE...fark
Alternate Bicep Curls
1 X 10 X 20lbs

Alternate Hammer Curls
1 X 10 X 20lbs

Triceps
Tricep Pushdown
2 X 10 X 6 plates

Tricep Dips
1 X 10 X BW
1 X 4 X BW Failure....

Abs
Incline Sit ups
1 X 10 X BW
1 X 5 X BW + 10KG plate

8.50pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.20pm
Dinner
Rice +french beans + chicken + fish
1 cup of barley

12.30am
Took my pre bed protein shake: 10 ounces of low fat milk + 2 scoops of whey


Notes:
Some ppl in the gym tries to lift so heavy but their form are like crap. Bench Press pun ...their range of motion not even HALF and the fella is already pushing the weight up. Unless he was doing some partial rep.

When they were doing pullovers....kinda hilarious LOL

Chest got some progress, but not till like ada square shape la..but got gain some muscle mass.

Thanks for checking it out. HEHE. I add pics for some fun only la.

After this run, I'll workout more in the gym. of course will still run.

16.06.2009

7.20am
COOOOOOOOOOOOOOOOOOOOOOOOOK

No its not those normal YELLOW NOODLE. its Vermicelli! I used some thick black sauce.
Vermicelli + chicken breast + broccoli + tomatoes + onions


8.20am
1 Sandwich: Wholemeal bread + marmalade
1 cup of coffee

11.00am
1 Banana

12.00pm
Lunch



2.00pm
1 Banana

3.00pm
Took my protein shake: 1 scoop of whey mixed with water

4.00pm
Pre run meal
Same as lunch, just smaller portion..

6.00pm
Ran for about 40mins at Bkt Jalil Park

8.00pm
Dinner

10.30pm
Took my protein shake: 10 ounces of milk + 2 scoops of whey.


17.06.2009

REST DAY!
Didnt cook anything as there was a project lunch.

8.15am
Breakfast
2 Sandwiches: Wholemeal bread + 2 whole eggs

12.30pm
Lunch @ Seoul Garden and Breeks



BEEF Bulgogi or something(top), Left is just Beef with black pepper. Right is Chicken Teriyaki



From Breeks

Dory with Spaghetti cooked in some mushroom sauce...bottled one la...sien...so little amount of spaghetti...seriously, do not dine in this place

Breeks @ IOI mall. Freaking small portion and expensive. That Dory dish is RM21.XX

This post has been edited by metalfreak: Jun 18 2009, 09:55 AM