metalfreak, i think you jangan ikut aku...read wat jones posted...and sorry for the misleading info that i gave you homey...i told you haha im not pro...jones is

ok dude..will read on that after this =)
thanks for the links

---

Added on November 12, 2007, 10:17 pmits ok disciple =)

This post has been edited by metalfreak: Nov 12 2007, 10:17 PM

Aiya metalfreak also gunz-oriented.

You have some mass goin on there. Keep ur diet clean and you'll be ripped in no time

Thanks Syd..
eh eh i need a tub of ON's Whey edi

you got Double Rich Choc in stock?

Gotta ask Reyzai Will let you know

REST DAY ~~~~~~~~~~~!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Coz.......


It's my BiRtHdAY

Erm..dont ask about what I'm going to eat today but dinner should be home cooked food at my gf's place.

I'll be out till evening. If it doesn't rain, I'll jog in the evening hehe.

happy birthday dude....its your birthday and you still workout?Respect to the max

LOL ada lah sikit sikit...yesterday already workout so today buat cardio aje


but gonna have a good lunch =D Muahahahahahaha

So I can use my birthday as an excuse right? haha cheat day?

Anyway bro. Thanks for the wishes

happy birthday! dude dont la restrict ur diet on your birthday. eat as much as u like, its once a year. just binge on everything la!

Thanks jones =D

Hehe My Birthday lunch Nasi Bojari

Just a note: For those who don't take beef....you can tell them and they will change the beef rendang to chicken curry or something

My sayang belanja-ed me @ Mdm Kwan

And....no...didnt jog even if I wanted to, it was drizzling anyway. I was at Mid Valley from 11am till 5pm =.= My legs were already My gf scouting for a new pair of shoe...ended up buying makeup products and handbag
What about the parking fees? =D My sister works at Menara IGB hehe..got Season Parking card which works like a Touch and Go card

_______________________________________________________________________________

Okay..*ahem* What I have done today...will update the rest later

7.15am
Roll here and there till i finally got my ass up from bed

7.25am
Jogged 2KM sigh..13mins 24 secs =.=

8.10am
My Breakfast, Lunch and Teatime for today



Breakfast: <== I've eaten ler..not in the picture haha...that other sandwich is my teatime
One cup of necafe + 1 scoop of milk powder.
2 slices of Wholemeal bread + 2 slices of chicken breast + cucumber + tomato

Lunch:
San Remo's spaghetti(some 100% durum wheat thingy..its good right?) + some tomato slices and cucumber
Chicken Breast + Onions + tomato sauce

Tea:
2 Slices of Wholemeal Bread + 2 slices of beef + cucumber + tomato.
2 slices of Beef , 1 slice of chicken breast

Will update my workout later. In the office now =)

This post has been edited by metalfreak: Nov 14 2007, 10:01 AM

That's way lot of carbo compared to protein I see there...hmm.

yea i know..will lessen the spaghetti next time..hehe my bad.
thanks dude

Wow , nice food.
Btw,how old are u bro ? looks young ...Where u working out ?

I'm 24 this year..1983 =)

er i'm working out at home....with dumbbells. Just got my bench like afew weeks back.

A new post for today...continue from previous post

7.15am
Woke up

7.25am
Jogged 2KM



8.10am
Breakfast - A cup of nescafe and a sandwich: Wholemeal bread + Chicken Breast + cucumbers + tomatoes


Lunch 12.00pm
Spaghetti + some chicken breast + tomatoes + cucumbers(picture in previous post)

4.30pm
My 2nd sandwich with the same content as Breakfast
2 slices of beef
1 slice of chicken breast

6.30pm
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

Tricep
-Tricep Dips

Shoulder
-Arnold Press

Chest
-Bench Press
-Chestfly
-Push Ups

Abs circuit
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-5 Straight Leg floor ab crunch: abs felt abit tight after those reps earlier...did 5 only)
-Front Body Bridge for 15 seconds

Dinner
As usual....Small amount of rice..and MORE MEAT =) and veg.

This post has been edited by metalfreak: Nov 15 2007, 12:07 AM

drink ur protein shake before jogging.

hhm its better? less damage to the muscle?
I usually take it after though

before. once u wake up your body is already in a catabolic state, doing cardio on an empty stomach is even worst, so take ur protein shake 15 minutes prior before ur run, and eat ur breakfast after the run, best.

ah ic ic...yea make sense =D

Ok dude =)
thanks