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

take brocoli bro. its a lot better. very important food.

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

I'll leave the lettuce for sandwiches.

WOW! man! Good meal! Haha, i lazy to cook hard boiled eggs le.....

http://i343.photobucket.com/albums/o445/bl...rk/DSC01428.jpg

i cant take oily food at morning, if not sure lao sai...;p




lol, that was funny, this meal is nice

This post has been edited by yeah_guyz: Jul 17 2008, 11:10 PM

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

August - Adidas KOTR 10KM
Oct - Mizuno 10KM
December - Singapore Standard Chartered Marathon - 21.1KM

Wow bro , you are so semangat to run ya !
That is great , you will become a good runner
Your food look great , argh

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

03.08.2008


11.30am
Breakfast? Brunch?
Vegetarian Noodles
1 Cup of coffee

1.00pm
Workout

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


TODAY: Chest/Biceps/Abs

Chest
- DB Bench Press 2 X 10 9KG
- DB Flyes 1 X 10 9KG
- Push Ups 2 X 5 BW

Biceps
-warm up bicep curls 6.5KG X 10
- Bicep Curls 1 X 5 9KG
- Alternate Bicep Curl 1 X 5 9KG
- Alternate Hammer Curl 1 X 5 9KG
- Cross body Hammer Curl 1 X 5 9KG
- Concentration Curl 2 X till failure 6.5KG


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 30 seconds(Also known as Plank right?)
-Side Bridge(side plank?) 15 seconds each side.

1.55pm
10ounces of low fat milk + 2 scoops of whey


Feels good to workout after a short break from weights. Ain't heavy poundages but good enough for me Pu$$y weights eh? hahaha

This post has been edited by metalfreak: Aug 3 2008, 01:59 PM

bro..where u get the chicken breasts?

At the market.

RM11 per KG nowadays? There are 2 types. 1 with the skin intact as 1 huge piece and another type is where they already filleted for you.
I bought the already filleted ones.

Used to get from Giant also but... I switch to the ones at the wet market nowadays.

Hope it helps