So much rice and noodles...hmmm.

Yea....probably looks alot in pictures.

I've actually reduced the amount of spaghetti(Not noodles la =P...at least its durum wheat).

But thanks for the reminder bro.


This post has been edited by metalfreak: May 18 2009, 10:01 AM

15.05.2009

Rest day

7.30am
Cooked my meal for the day as usual





It ain't much. Not much beef cubes left...so just cooked with whatever is left



8.30am
Breakfast

Wholemeal bread + marmalade
Some rice and chicken stew from last night's dinner
1 cup of coffee

12.00am
Lunch



4.30pm
Tea
Same as lunch...more or less

8.00pm
Dinner
Met up with some friends at Pappa Rich at er..Section 14 area.

17.05.2009

w00t Ran the New Balance Pacesetter 15KM 2009 event.
Time? My watch koked 2 hours 7 minutes. Worse cramp experience ever. I saw both my left and right calves going inwards during the cramp. Fking hell.

18.05.2009

7.30am
Cooked my breakfast
1 slice of Salmon, 4 pieces of chicken breast

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

12.00pm
Lunch

1 Slice of salmon, 2 pieces of chicken breast and 3 slices of wholemeal bread
1 cup of coffee

5.00pm
Pre workout

2 pieces of chicken breast and 2 slices of wholemeal bread
1 cup of tea

6.15pm
Workout
Warm up: Some stretches

Today: Chest, biceps, abs and some triceps

Chest
Bench Press
1 X 10 X bar
2 X 10 X 30KG
1 X 5 X 30 KG

Push ups
2 X 10 X BW

Chest Press
1 X 10 X 60lbs
2 X 10 X 70lbs
1 X 5 X 80lbs

Biceps
Bicep Curls
1 X 10 X erm..can't remember the weigh
2 X 5 X same weight as the 1st one

Alternate Bicep Curl
2 X 10 X 25lbs

EZ Bar Preacher Curl?
1 X 10 X bar
2 X 10 X bar + 2.5KG plates
1 X 10 X bar + 5KG plates
1 X 10 X bar + 2.5KG plates

Concentration Curl(negative)
1 X 5 X 25lbs

Triceps
Tricep Dips
2 X 10 X BW
1 X 7 X BW

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

7.30pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.30pm
Dinner
Rice, pork, veg, fish and ABC soup!! woo hoo!

Future plans:
10.30pm I'll take my protein shake mix with milk



Hey guys, how heavy is an EZ bar in the gym? Is it 10KG?

This post has been edited by metalfreak: May 18 2009, 09:32 PM

19.05.2009

REST DAY

7.30am
As usual, cooking cooking

6 pieces of chicken breast fillet seasoned with italian herbs, 2 eggs: Scrambled + added some cheese and italian herbs

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

12.00pm
Lunch

3 Slices of chicken breast fillet, some scambled eggs, 1 tomato and 3 slices of wholemeal bread

4.30pm
Tea
3 Slices of chicken breast fillet, some scambled eggs, and 2 slices of wholemeal bread

Arms and chest damn fking sore~~~~~~~~~~Having problems with bathing and changing tshirt

20.05.2009

REST DAY

7.30am
Cooking Cooking
\
Spaghetti cooked with Alfredo pasta sauce, beef slices into cubes, 3 pieces of chicken breast fillet and 1 hardboiled egg

8.20am
Breakfast
1 sandwich: Wholemeal bread + marmalade
1 cup coffee

11.00am
1 Banana

12.30pm
Lunch

1 hardboiled egg, some beef cubes, 2 pieces of chicken breast fillet, some spaghetti and 1 tomato.

1.45pm
Er snack?
Took my protein shake: 10 ounces of water + 2 scoops of whey

3.00pm
1 Banana

5.00pm

Some beef cubes, 1 piece of chicken breast fillet, some spaghetti.

7.40pm
Dinner

This post has been edited by metalfreak: May 21 2009, 10:20 AM

21.0.5.2009

Plan for Thursday Koyak..no time to workout...was busy in office and had to go church
7.30am
Cooking time!



All packed and ready to do!


8.30am
Breakfast
1 sandwich: Wholemeal bread + marmalade
1 cup coffee


12.00pm
Lunch


4.30pm
Some Biscuits and 1 cup of coffee

6.40pm
er...this was suppose to be my tea time/pre workout meal...but work discussion was too long...aduh busy


Went to church at 7.40pm For Ascension Day

I still ate "dinner" around 10pm. Yes.. 10pm. Don't care..hungry like fak

Didn't manage to workout..so..considered REST DAY


24.0.5.2009

Breakfast after church
2 slices of roti canai + I fried 2 eggs(with italian herbs)


Lunch
Some rice, veg and fish

3.00pm
Workout : Back / Triceps

Back
Pulldown
Warm up set
2 X 10 X 40KG

2 X 10 X 45KG
1 X 10 X 49KG

Reverse grip pulldown
2 X 10 X 45KG

Seated cable row
2 X 10 X 45KG
1 X 10 X 49KG
1 X 10 X 45KG

Triceps

Triceps Pushdown
2 X 10 X 22.7KG

Triceps Dip
1 X 10 X BW


4.00pm
Took my protein shake: 10 ounces of milk + 2scoops of whey

4.20pm
Ate my post workout meal
Spaghetti cooked with Alfredo pasta sauce, some chicken breast fillet seasoned with ground oregano and olive oil

25.05.2009

8.20am
Breakfast
1 slice of whole meal bread + 1 piece of chicken breast fillet + tomatoes
1 slice of wholemeal bread + marmalade
1 cup of coffee

12.00pm
Some Biscuits and a cup of tea ( was in a meeting, everyone was hungry so I grabbed some biscuits sugar coated)

1.00pm
Lunch
2 Sandwiches: Wholemeal bread + chicken breast fillets + tomatoes
1 cup of coffee

4.50pm
Tea / Pre Workout
1 Sandwich: Wholemeal bread + chicken breast fillet + tomatoes
1 cup of tea

6.40pm
Workout
Anterior Deltoid
- Arnold DB Press (Shoulders/Triceps)
3 X 10 X 9KG

- Shoulder Press (Shoulders/Triceps)
3 X 10 X 7.5KG

- Front DB Raise (Shoulders)
3 X 20 X 6.5KG(4 way variation)

- Shrugs
3 X 15 X 10KG

Lateral Deltoid
-Upright Row (pull up)
3 X 10 X 10KG

-Dumbbell Raise - Pull up, elbows side (Shoulders/Biceps)
3 X 10 X 10KG

Posterior Deltoid
Rear Delt Row (Like Bench Press)
Lupa buat =.=

Rear Delt Raise (Like Chest Flyes)
3 X 10 X 6.5KG

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

8.10pm
Dinner: Rice, veg, meat and a glass of Barley


Sorry No pictures.. I'm sure you guys have seen my sandwich pics

26.05.2009

7.30am
woo hoo cooked new stuff for lunch and pre workout! ...ok la..nothing new

8.20am
Breakfast
HOME MADE WO TAU KOU.
1 cup of coffee

12.00pm++
Lunch

Spiral Pasta + tuna in olive oil cooked with onions and cili sauce + eggs with italian herbs


Macro shot FTW

4.30pm
Pre Workout meal


6.10pm
Workout

Today: Chest, Biceps, and abit of triceps

Warm up:
Some stretches
10 push ups

Chest
Bench press
warm up
1 X 10 X bar

2 X 10 X bar + 5KG ES
1 X 10 X bar + 7.5KG ES
1 X 10 X bar + 5KG ES

Chest Press
2 X 10 X #$@%@%$@#$@ forgot
1 X 10 X Heavier than previous 2 sets

Pec Fly maching
2 X 8 X 65lbs or something..lupa

Bicep
EZ bar preacher curl
1 X 10 X bar + 5KG ES
2 X 5 X bar + 10KG ES
2 X 5 X bar + 7.5KG ES

EZ bar Curl
2 X 10 X bar + 5KG ES

Triceps
Tricep Dips
3 X 10 X BW

7.20pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.10pm
Dinner
Rice, veg, fish, chicken and soup!

Note: Slight improvement with bench press. I think I will stick to lighter weight and stabilize it more. Not to say I'm shaking like mad but gotta check form.

This post has been edited by metalfreak: May 26 2009, 09:02 PM

28.05.2009

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

12.00pm
Lunch
2 Sandwiches: Wholemeal bread + chicken breast + some butter
1 cup of coffee

4.50pm
Pre workout meal
1 Sandwich: Wholemeal bread + chicken breast + some butter
1 cup of coffee

6.00pm
Workout
Warm up: Some stretches

Today: LEGS DAY!

Squats
Warm up
2 X 10 X bar
Weight including bar

1 X 10 X 30KG
1 X 10 X 40KG
1 X 10 X 50KG
1 X 10 X 55KG
1 X 10 X 50KG

Legs Extension
1 X 10 X 55lbs
1 X 10 X 65lbs
1 X 10 X 75lbs
1 X 10 X 85lbs
1 X 10 X 95lbs

Calf Raise
2 X 10 X 30lbs
1 X 10 X 40lbs

7.00pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.00pm
Dinner
@#$@#$#!$ WTF porridge with some stripped chicken breast + half a bak chang


Note: Increased squats by 5KG.... bit by bit and did more sets for Legs Extension

I rested like 20 ~ 30mins in the gym..slowly drinking my protein shake....
10.20pm(NOW)
Taking my protein shake: 10 ounces of low fat milk + 2 scoops of whey. Fking hungry

Oi. Eat your veggies.

eh kinda think of it. I need my veg... fark even my grandma didnt cook any.

Time to shop for broccoli, celery and lettuce

This post has been edited by metalfreak: May 29 2009, 09:55 AM

Exercise / Strength training in particular can induce free radicals inside your body. So, it's wise to get sufficient vitamins n minerals to strengthen ur anti-body and immune system. - peace -

Hey bro

yea...I do take my Multi Vits and Fish oil everyday except Sat and Sun. but thanks for the reminder.

Am trying to gain more mass =P hard ler....I'm aint bulking =.= i think. dont even know what i'm doing haha

wat whey are u taking? ada ambik weight gainer tak?

the multi vits may not be enough. you'll need to try to put the veggie into your meals. if you can get 10 servings a day, you might be surprise at the changes. and take your multivits daily lah. there's no weekend breaks.

it's ok to eat chinese style veggie lah. just don't put in sugar or cornstarch and watch the oil. if your granny wanna put in a lot of cornstarch, ask her nicely for a pinch enough lah (tell her ekonomi not good so have to jaga quantity hahah!).

Hi Yongbn... I'm just taking Whey. ON's Double Rich Chocolate. Love the taste. nope. no weight gainer

Oh..I think my weight increased Hopefully mussels

Hey myremi

Yea I know. I do eat veggies haha. during dinner. but I haven't been eating them for lunches. Anyway, pictures of my lunch and pre workout will be uploaded later

Got power veg. Broccoli!

01.06.2009

7.40am
Cooked my food for today~ woo hoo





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

12.20pm
Lunch
2 Pita bread with stuffs: Beef , onions, broccoli, tomatoes and egg





OMG DELICIOUS~~~~~~

4.00pm
Pre workout meal
1 Pita bread

and



6.40pm
Workout!
Warm up: Some stretches + 10 pushups

TODAY: Shoulder

Anterior Delts

Front Raise(4 way variations)
3 X (5 X 4 way) X 6.5KG

Arnold Press
2 X 10 X 7.5KG
1 X 10 X 10KG
1 X 6 X 10KG

Shoulder Press
3 X 10 X 10KG

Shrugs
3 X 15 X 10KG

Lateral Delts
UprightRow
3 X 10 X 10KG

Dumbbell Raise
3 X 10 X 10KG

Posterior Delts
Rear Delt Raise
3 X 10 X 6.5KG

7.15pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

7.40pm
Dinner
Rice, veg, chicken...soup!

10.15pm
Some fried rice...veg...prawn.....

Later:
1 Protein shake: 10 ounces of low fat milk + 2 scoops of whey

This post has been edited by metalfreak: Jun 1 2009, 10:32 PM

One quick progress picture.

I know..different pose abit...etc etc etc. Anyway its for me to check out myself. After all the dumbbells workout

Still training hard for other stuff. till then. Kthxbye

This post has been edited by metalfreak: Jun 1 2009, 10:44 PM

Nice progress! Keep it up.

And I love all your food.

This post has been edited by -Dan: Jun 1 2009, 10:53 PM

Hey Dan, thanks for the comment.