Dang, that sandwich looks so tasty.

Great gains man, i see so much improvements since i last visited your log.

btw, you really got some nice food photo taking skills, time to consider a good camera

Thanks dude.

I will update whenever I can =)

I'm going to do some pushups later hahahaha wokeup too early

Over there is about 1.30pm Here is like 6.30am, Mon

15.10.2008

7.00am
Biscuits
A cup of coffee

7,45am
Workout
Pushups!
2 X 10 X BW
1 X 10 X BW
1 X 7 X BW

12.00pm?
Sandwich - Wholemeal bread + turkey ham + lettuce. Packed by my colleague because my place has no mini fridge. So kind of her. Although my groceries are at her apartment
1 Glass of milk . Yes they provide milk and coffee in office w00t!

6.00pm
Dinner













The meat was covered!




Me and my colleague

This post has been edited by metalfreak: Oct 15 2008, 04:04 AM

20.10.2008

Just a quick update

Breakfast
1 Sandwich: Wholemeal bread + Turkey Ham + lettuce + some butter
1 Cup of coffee

Took 2 caps of spirulina

Lunch
2 Sandwiches: Wholemeal bread + Turkey Ham + lettuce + tomatoes + cheese spread
1 cup of Guava, Mango and goji berry smoothies
1 Orange

Evening
Went to Wimbledon Common. It's a park after 15mins walk from the apartment. I ran for 22mins. Cold wind......

15 push ups after running


Dinner
Here is my rojak recipes.
Spaghetti, 2 pork sausages, garlic, diced onions and olive oil!

I used olive oil to cook everything.

NO SALT. slightly tasteless but...I haven't bought some stuff from Tesco.



Took 2 caps of spirulina
Ate 1 Apple

This post has been edited by metalfreak: Oct 20 2008, 03:08 AM

ITS BEEN AWHILE!

Well, did some running, pushups and ab crunches.

Bought this earlier today after work.






This will be good =) tight at the end of the hand





DINNER~!


=)

Not sure If I've put on any weight but doesn't really matter as I will be training as usual when I'm back at msia. *cough* chokes on Budweiser.

22.11.2008

I AM BACK!!!


Looking forward for more running and workout!

=)

This post has been edited by metalfreak: Nov 23 2008, 12:33 AM

25.11.2008

Attention: Lost stamina and muscles
Weight before going to UK: 69~70KG
Weight after going to UK: 65~66KG

but feels leaner tho

7.15am
(what is this? Pre-breakfast? haha )
1 Banana

7.30am
Breakfast
3 pieces of bread, butter, tuna + carrot + onions
1 cup of coffee

8.10am
Warm up

8.20am
Ran 5KM @ 00:28:54

Big difference with 6 weeks of inactive from running

I will try again tomorrow. This time I will wake up 6.30am for my meal and run when my gf goes to work at 7.30am.

Plans for rest of the day
Shower - Now?
Sleep 9.30am

Wake up 10.15am...

10.45am - Bring jackets for dry cleaning

11.00am - makan ROAST PORK NOODLE @ Taman Megah - God i miss this SOOO much with a cup of Teh Si

12.00pm - 8.00pm - Opis...kerja...sigh..


notes: Yes, my working hours are now 12.00pm till 8.00pm because kena overlap with U.K time.

This post has been edited by metalfreak: Nov 25 2008, 09:22 AM

26.11.2008

7.30am
1 Banana
1 cup of Oligo Coco

7.45am
Warm up

7.50am
Ran 5KM Clocked 00:30:34 Still struggling...

Sigh...i woke up at 3.45am. Damn the jet lag...i wake up automatically and hard to sleep back again.

God, help me in my half marathon please?

Plans for the rest of the day

8.50am
Shower

9.00am
Breakfast
Mee Suah

9.30am?
Sleep till 10.30am?

11.00am
Tar pau lunch? eat at home?

30.11.2008

Came back from Genting

7.00pm
Ran 4KM @ 00.27:55


Plan to run at Lembah Kiara tomorrow. See how it goes, hopefully it doesn't rain in the morning

aih....guess this time im gonna walk alot for my 1st half marathon and taking pictures

01.12.2008

Ran for about 30minutes

Will just do casual running on Wednesday and rest till the run on Sunday

I recommend you do a fast 5K followed by heavy strecthing immediately after the run on Wednesday instead before resting.

yeah, I always stretch even after every run.

Thanks for the tip.



Alright, the day has finally come. Singapore Standard Chartered Marathon 2008 - 21KM. Wish me luck.

Will update once I'm back from Singapore

LOL this is considered my "TRAINING" as well

07.12.2008

6.30am!!!!!

RAN 21.1KM! HAHAHA

NAME: ANDREW CHIAM WEI HAN
EVENT: Standard Chartered Singapore Marathon Half Marathon
DATE: Sunday, December 7, 2008
BIB/DIV: 31993 / M2529
TIME: 3h:2m:58s (gun) / 3h:0m:52s (net)


My first half marathon 21.1KM
My first cramps in a run
My first Medal
And...my first tasting of POWERGEL vanilla 0mg caffeine.


I enjoyed the run alot. Seriously, without proper training which I've planned initially, I ran a good 15KM before cramps came in at 17KM or so.

At least I know my limits. I know most of the roads are flat...its still 15KM.

I'm motivated to improve my timings! I will continue to run and improve on my mileage. Wish me luck! 2009...more events to join!

Wish me luck as I'm into my 3rd year of living this new life style!

"Impossible Is Nothing!!"

Bro I'm sorry, i remember you pm'ed me on msn. I was very busy that day. You said you needed some help? Let me know. Take it easy.

Hey buddy, Its okay. I wanted to ask you about my meal types before working out as I work 12pm - 8pm nowadays. I have read the pinned threads for pre and post meals.

I forgot about that when I msged you. And you have replied my PM. Liquid meals( example a protein shake + some carbs)...rest 45minutes before working out).

Thanks for replying appreciate it, really.

13.12.2008


I got my Saucony ProGrid Jazz 12 from Ccube today! BEAUTIFUL SHOE!





First feel of it STARTS TOMORROW! I plan to run tomorrow. hopefully it doesn't rain.


Thanks Choi and good luck in the Putrajaya 12 hour walk.

Ok..I'm going out edi...signing off.

Same shoe as me

Bought too frm Choi real comfy huh?!

hope to be running with u n da gang soon

hey..thanks for dropping by

Yea, don't worry..Im sure we'll bound to meet up with the rest of the gang in some event.

That was how i started anyway. I haven't really ran long distance with the shoe....will try this weekend perhaps.

2008 was the year I started running in events....even had pneumonia and a close call with apendicitis...

what a year...

My target....run a full marathon?


>.<



This post has been edited by metalfreak: Dec 20 2008, 10:45 PM

19.12.2008

Friday
Just a quick update.


Ran 5KM . Hard to run when you're tired. sigh....work has been stressful...


BUT


I'm loving the new Saucony Jazz 12

22.12.2008


8.00am
Breakfast
1 cup of coffee
1 bun

12.20pm
Lunch
Home cooked fried rice
1 cup of tea

4.30pm
Tea
A few pieces of biscuits
1 cup of tea

6.30pm
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


Biceps
- Bicep Curls 1 X 10 9KG
- Narrow grip Bicep Curl 1 X 8 9KG
- Alternate Bicep Curl 1 X 8 9KG
- Alternate Hammer Curl 1 X 5 9KG

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

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.

7.06pm
Took my protein shake. 10 ounces of milk + 2 scoops of ONs whey


Harder to do my usual sets. I guess i lost some strength from 2 and half months of not working out.

Well, I'm back and hopefully can regain my strength!

This post has been edited by metalfreak: Dec 22 2008, 07:11 PM