27.04.2009

7.30am
Cooked my lunch and pre-run meal



6 slices of beef, 1 tomato and spaghetti


8.20am
Breakfast

Toast + marmalade jam
1 cup of coffee

12.30pm
Lunch
3 slices of beef, spaghetti

4.30pm
Tea/pre run meal
3 slices of beef, spaghetti

6.20pm
I plan to run just 6KM(2 loops) at Bkt Jalil Park but manage to push myself to run 9KM(3 loops). It was tough and shitty dunno why although I've been running for so long. Sigh...sometimes I wonder why am I doing this.

8.30pm
Dinner

10.30pm
Took my protein shake: 10 ounces of milk + 2 scoops of ON Whey

The best thing about this journal that keeps me reading is all the food photos.

haha. Its nice to prepare our own food no? =P just the way we like it. shiok

28.04.2009

8.15am
Breakfast
1 Sandwich: Wholemeal bread + Tuna in olive oil + bacon
1 cup of coffee

12.30pm
I went out for lunch with some colleagues....I had Beef Noodles

4.40pm

1 Sandwich: Wholemeal bread + tuna in olive oil + 1 egg + 1 slice of cheese

6.30pm
Ran 6KM with a friend at Bkt Jalil Park

8.00pm
Dinner
1 Sandwich: Wholemeal bread + tuna in olive oil + 1 egg + 1 slice of cheese
Some fried rice that my grandma cooked.


29.04.2009
REST DAY

Yo bro ... lol just wondering how long you managed to run the first time you started running exercise ?

Hey man....

Honestly, When I 1st started....I just wanted to lose weight la.. I couldn't even run 1KM without stopping. Was like run walk run walk run walk.

I wasn't a runner / bber before i started. Just wanted to lose weight. Slowly built up stamina and started to run 1KM without stopping..slowly was 1.5KM...then 2KM.

Now, although slow I like to do the distance.

Yea lol the most I can run continuously is only about 8-10 minutes ... then I'll have to take a rest before going for another session ... that was so sucks ... Most probably because I'm seriously overweight.

hey bro

no worries. its all good. It always starts with a step. I enjoy running and working out.

Woot. prepare for more food pictures =.= I've been lazy...belum update journal for THursday's workout...


Pai seh pai seh.

w00t I've been busy/lazy/cooking/dota-ing/running/working out!

30.04.2009

7.30am
Cooked my lunch and pre workout meal



8.20am
Breakfast
Toast bread + 1 cup of coffee

12.00pm
Lunch

odd, it doesn't look red like the 1st picture LOL. damn lighting cacat when taken with my K800..ah well....
3 slices of beef, 1 hardboiled egg and spaghetti

4.30pm
Pre workout
Same as lunch as except only 2 slices of beef

7.00pm
Workout

Today:Back, legs and triceps

Back
Pulldown
warm up
1 X 10 X 36.3KG

1 X 10 X 40.9KG
2 X 1 X 45.4KG w00t! Increasing bit by bit!

Seated Cable Row
1 X 10 X 36.3
2 X 10 X 45.4KG

Legs
Leg Extension
Can't really remember the weights used...
1 X 10 X 22.7KG
2 X 10 X 27.2KG

Macam berat only Nvm..train, train

Leg Press
1 X 10 X 77.2KG
2 X 10 X 90.8KG(wholestack)

Leg Curl
PHAILED! Cramps on my calves!

Triceps
Cable Pushdown....I do 2 types...macam cacat but I felt my triceps being worked nicely. the light ones is like 90 degrees adn my forearm goes down. Heavier ones are like I'm doing push ups..pushing the bar down...nvm la..all macam the same...Pushdown. As long as its working for me.
3 X 10 X 22.7KG
2 X 10 X 27.2KG

8.10pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.00pm?
Dinner @ Williams.
Beef Burger With Mozzarella Special!..f***ing huge! ..mahal juga. RM25





Its not raw on the right side..its lighting..

This post has been edited by metalfreak: May 4 2009, 10:35 AM

03.05.2009

Ran 10KM in the evening. Tough =.= stopped like 4 - 5 times to walk for about 1 min or 2mins before running again.
Timing - 01:09:XX malu malu

Ok lar. I think I'm not putting effort to improve timings, but I just wanna do distance...am I a weird runner? I'm actually wanna train my workout even more LOL.

But end of the day, I'm satisfied knowing I've ran

04.05.2009

7.30am?
Cooked my lunch / pre run meal


8.20am
Breakfast


12.00pm
Lunch
Spaghetti + chicken breast + egg

4.30pm
Pre Run Meal
Spaghetti + chicken breast + egg

7.00pm
Ran awhile...not even sure how much I ran coz another colleague joined me and a friend for running...didnt really run much but ok la..sweated.

9.00pm
Dinner
Some noodles + lorbar(er..black sauce pork gravy ..not those tai wan sausage crap) + 1 piece of chicken breast.

I lost on cooking chicken breast, so wanna consult you. How to cook it, how long to grill/fry ? I'm nearly givin up..

yo dude

I dont time when cooking it but i usually pan fry till it changes color(not till chau tah la haha). then sort of check by splitting the meat up alittle..

I season with extra virgin olive oil + italian herbs + black pepper overnight

Thanks man. Hope i dun have to throw away any more chicken after this.

Dude you have been eating like that since you're slimming down ? Wouldn't that be too much carbs ?

Any time buddy. Glad some ideas helped

Yes bro, my friend also said the same thing. ratio of carbs to protein is like 4 : 1 when it should be roughly 2:1. I will correct this. Thanks bro!

Next up,

Updates!
05.05.2009


7.30am
As usual, cooking time!

Note: Crap, too much rice...ah well...

8.25am
Breakfast



12.00pm
Lunch
Some rice, and 3 pieces of beef
1 cup of coffee

4.30pm
Pre workout meal
Some rice, and 3 pieces of beef

6.00pm
Workout!
Warmup
Some stretches

NOT BAD WEI! TPM GYM REPLACED THE MISSING DUMBBELLS! REPOSITIONED THE EQUIPMENTS!
Today: Back, Triceps, Legs and abs!

Back
Lat Pulldown (sien....no bloody weight indicator)
Warm Up
1 X 10 X 9 plates

1 X 10 X 10 plates
2 X 10 X 11 Plates
2 X 5 X 12 Plates

Seated Cable Row
1 X 10 X 10 Plates
2 X 10 X 11 Plates
2 X 5 X 12 Plates

Legs
SQUATS!!!! I FINALLY SQUATTED!
1 X 10 X bar * testing testing and checking form with mirror
1 X 10 X bar + 5KG plates ES
2 X 10 X bar + 10KG plates ES
2 X 10 X bar + 15KG ES

woo hoo! Damn nice..my quads were feeling it!!!

Leg Extension * Fark...can't remember how many plates/weight
1 X 10 X 27.9KG?
3 X 10 X 29.7KG? ARGHHH forgot forgot

Triceps
Tricep Dips
3 X 10 X BW

Pushdown
1 X 10 X 4 plates
2 X 10 X 5 plates
1 X 10 X 6 plates
1 X 10 X 5 plates

Abs
Crunches
1 X 10 X BW
1 X 10 X BW + 5KG plate
1 X 10 X BW + 10KG plate

7.20pm
Finished working out...legs couldn't walk properly HAHA. Triceps macam burning. Had to go back office to refill water for my drinking and protein shake.
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.00pm
Got home like freaking 8.00pm
Cooked my dinner:

Some beef cubes, 2 eggs, some rice, some long beans and some baked beans.

This post has been edited by metalfreak: May 5 2009, 09:17 PM

10.05.2009


First 10KM running event for me this year. HAHA and its already May

Larian Bomba @ Dataran Merdeka

10KM. panas sial.....like having a toaster infront of your face.



Next up, 15KM New Balance Pacesetter Run !

No la I mean ... last time when you're trying to lose fat you are already eating like now ? I doubt I can lose fat eating the same way you do.

Yo dude..oh you meant that.

Well, i was eating lesser but yeah still 4 - 5 meals a day
Breakfast, Lunch, Tea(pre run or pre workout meal), Dinner and occasionally, supper : Cereals or cheat meal

11.05.2009

Was on Leave

12.05.2009
Back to opis
Lunch

Yin Yong Ice


Some hong kong style Beef Spaghetti

Mahal wei....I didnt cook any food as I wasn't home that day.

13.05.2009

Cooked my lunch and pre run meal



12.00pm
Lunch

There is actually an egg, but 1 of it wasn't cooked till its hard =.= so i just mix it with the spaghetti. Amount of spaghetti was also reduced.

5.00pm
Pre work
Spaghetti, 1 hardboiled egg, 1 slice of beef

6.30pm
Ran about 4.5 ~ 5KM with a friend at Bkt Jalil Park

14.05.2009
Rest day

7.20am
Cooked my lunch and tea time



Yummy

8.20am
Breakfast

Use the plate which was filled with the baked beans and beef =P. Didnt want to waste the gravy after packing them hehe.

12.00pm
Lunch


4.30pm
Tea time


This post has been edited by metalfreak: May 14 2009, 09:50 PM