Thanks for the tips earlier in proper diet.

I would like to use your diet as reference. (except for the cheat meals....no offense...hehe)

Meanwhile what's a Vasocharge? Is it a form of creatine?

Thanks in advance

Hey bro,

Been cheating alot lately... I'm gonna be strict with my diet from today onwards actually.. I 'm gonna minimize my carb at nite. Planning to go for salmon, broccoli ,oats and chicken breast for nite meals.

Info on vaso...Yes... creatine ~!!

http://www.bodybuilding.com/store/sv/vaso.htm

28/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1130 - Rice + Bean Curd + Chicken Cube + Vege
1530 - Grilled CHicken Ceasar Salad no Dressing
2030 - Milo Kosong + Oats
2330 - 1 scoop Whey + HL milk

Workout Routine B (29/03/08) MV *4

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 115lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 75lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 57Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 47kg
1 x 8 x 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Side Bend
3 x 12 x 50lbs

Remarks :-
Rested for too short at the beginning of workout
Lack of O2 in the mid.

Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1100 - 2 Scoops VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 2 wheat germ tuna Sandwich (post)
1630 - 2 eggs + 2 wholemeal bread
2000 - Broccoli
0000 - Loads of Green Tea
0445 - 1 scoop Whey + HL milk

Diet (30/03/08)

1000 - Fish Head Bihun
1130 - 1 Scoop Whey + HL Milk
1600 - Rice + Grilled Beef + Broccoli + Corn
2030 - Some Taiwanese Restaurants at The Gardens. Had bits of everything ordered. No Rice
2330 - 1 Scoop Whey + HL Milk

Diet (30/03/08)

0900 - 1 Scoop Whey + HL Milk
1230 - Refer Christina's Journal (http://forum.lowyat.net/index.php?showtopic=532821&view=findpost&p=16465613)
1630 - 2 Eggs + 2 High Fiber Biscuits
2030 - Milo Kosong + Oats
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (01/04/08) MV *1

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Incline Cable Flyes
1 x 8 x 10kgs (x2)
1 x 8 x 7.5kgs (x2)
1 x 8 x 7.5kgs (x2)

Barbell Bench Press
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 100lbs

Barbell Close Grip Bicep Curl
1 x 8 x 50lbs
1 x 8 x 50lbs
1 x 8 x 50lbs

Tricep Pushdown
1 x 8 x 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28kg

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs


Remarks :-
Easy Peasy today. Banana Power

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1230 - Rice + Casserole Chicken + Lady's Fingers
1430 - VasoCharge 2 Scoop(pre)
1500 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1830 - 2 Eggs
2100 - Broccoli with Garlic
2330 - 1 scoop Whey + HL milk

Lets screw tomorrow's lunch

Bad influence la u.... Evil's advocate ~!!

oh that lunch... looks gooooooddd

Diet (02/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Grilled Chicken Ceasar Salad no Dressing
1630 - 2 Eggs + 2 Wholemeal Bread
2030 - Milo Kosong + Oats
2330 - 1 Scoop Whey + HL Milk

Workout Routine B (03/04/08) MV *1

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 115lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 75lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 57Kgs
1 x 8 x 57Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 47kg
1 x 8 x 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Side Bend
3 x 12 x 50lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1200 - Rice + Fillet Fish + Long Beans + Bean Curd
1300 - 2 Scoops VasoCharge(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA + 2 wheat germ tuna Sandwich (post)
1730 - 2 eggs
2000 - Cauliflower + Garlic
2330 - 1 scoop Whey + HL milk



This post has been edited by N0eL: Apr 4 2008, 08:56 PM

Diet (04/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1130 - Rice + Bean Curd + Vege + Pork
1630 - 2 Eggs + Milo Kosong + Oats
2000 - Cauliflower + Garlic
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (06/04/08) MSC *1

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Incline Barbell Bench Press
1 x 8 x 105lbs
1 x 8 x 95lbs
1 x 8 x 95lbs

Dumbbell Flyes
1 x 8 x 35lbs (x2)
1 x 8 x 35lbs (x2)
1 x 8 x 35lbs (x2)

Barbell Close Grip Bicep Curl
1 x 8 x 50lbs
1 x 8 x 50lbs
1 x 8 x 50lbs

Tricep Pushdown
1 x 8 x 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28kg

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs


Remarks :-
Saw Mr Malaysian doing Dumbbell Benchpress at 125lbs per hand~!
Feeling weak today due to lack of sleep
New diet regime working well ~!!

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1200 - VasoCharge 2 Scoop(pre)
1230 - BCAA 1 serving (during)
1330 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1700 - Grilled Chicken Breast With Parmesan Pepper Cheese + Potato + Corn + Broccoli
2000 - TAPAS TAPAS TAPAS TAPAS ~!
0330 - 1 scoop Whey + HL milk

Diet (06/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - McD
1430 - Azuki Green Tea Freezie
2000 - Fresh Prawn Fish Head Bihun
2330 - 1 Scoop Whey + HL Milk

Diet (07/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1200 - ABC soup
1430 - Rice + Long Beans + Fish Roll + Vege
1700 - ABC soup
2000 - Roasted Chicken
2130 - Milo Kosong + 2 Fiber Biscuit
2300 - 2 Eggs
0100 - 1 Scoop Whey + HL Milk

This post has been edited by N0eL: Apr 8 2008, 08:32 PM

Workout Routine B (08/04/08) MV *2

Pullups
3 x 8 x body weight

Squat
1 x 8 x 45lbs(warm up)
3 x 8 x 115lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 40lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 8 x 45lbs(Warm up)
1 x 8 x 75lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 57Kgs
1 x 8 x 57Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 47kg
1 x 8 x 40kg
1 x 8 x 40kg

Ab Roller
3 x 12

Side Bend
3 x 12 x 50lbs

Remarks :-
Getting used to the current poundage now.


Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - "Hoo Poo" Rice (great meal.. lots of protein and fiber)
1300 - 2 Scoops VasoCharge(Pre)
1330 - 1 serving Xtend BCAA(During)
1430 - 1 serving Xtend BCAA + 2 wheat germ tuna Sandwich (post)
1730 - 2 eggs
2000 - Cauliflower with Prawn + Garlic
2330 - 1 scoop Whey + HL milk

Diet (09/04/08)

0900 - 1 Scoop Whey + Skim Milk + Oats, Pan mee
1200 - Rice + Wrapped Fillet Fish in Egg + Mushroom + Corn
1700 - 2 Eggs + 2 wholemeal Bread
2000 - Kongpow CHicken cube + Fish + Vege
2330 - 1 Scoop Whey + HL Milk

Workout Routine A (10/04/08) MV *2

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 115lbs
1 x 8 x 115lbs
1 x 8 x 115lbs

Incline Barbell Bench Press
1 x 8 x 115lbs
1 x 8 x 105lbs
1 x 8 x 95lbs

Dumbbell Flyes
1 x 8 x 35lbs (x2)
1 x 8 x 35lbs (x2)
1 x 8 x 35lbs (x2)

Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28kg

Leg Raise
3 x 12

Side Bend
3 x 12 x 50lbs

Seated Calf Raise
1 x 8 x 100lbs
1 x 8 x 100lbs
1 x 8 x 100lbs


Remarks :-
Accidentally added 10lbs extra for incline barbell press without realizing. Nice to know i could do it.
As of last session, am getting used to the weights and routines r getting easier
Feeling unusually hot at times. Especially at night. Might be due to diet.. i dunno ~!!

Diet
0900 - 1 scoop whey + skim milk + oats
1200 - Rice Casserole Chicken + potato + Ladies Finger + Egg
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving + 2 Wheatgerm Tuna Sandwich(post)
1900 - 2 eggs
2000 - Broccoli With Mushroom + corn + pork
2230 - 1 scoop Whey + HL milk

Hey I also feel quite hot at night recently , dont know whether its my problem or the weather lol .
Your diet seems very clean Keep it up ~