Diet (12/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Pork
1630 - Lotus root peanut soup
2000 - Tuna with Egg + Bean Curd
2130 - HL Milk

This post has been edited by N0eL: Apr 15 2009, 10:50 AM

Chest/Biceps (13/04/09) MV

Incline Dumbbell Flyes
2 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)

Barbell Bench Press
2 x 8 x 165lbs
1 x 8 x 155lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 15kgs(x2)

Chin up
3 x 12 x Body Weight

Incline Hammer Curl
3 x 8 x 35lbs(x2)

Close Grip Barbell Curl
3 x 8 x 70lbs

Dragon Flag
3 x 6

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Cantonese Fried Beef Noodles
1330 - 2 Bananas + 1 Serving VasoCharge(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Rice + Chicken + Vege
2000 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk

Diet (13/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Grilled T-Bone Steak
1630 - 2 Eggs, 2 Egg Tarts
2000 - Bean Curd + Pork
2130 - HL Milk

Leg/Shoulder (15/04/09) MV

Squat
2 x 5 x 205lbs
3 x 5 x 195lbs

Glutes
3 x 8 x 85kg

Standing Calf Raise
3 x 8 x 300lbs

Cable Seated Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(x2)

Ab Roller
2 x 12 x Body Weight
1 x 8 x Body Weight + 45lbs

Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + Egg Tarts
1330 - Lui Char Rice
1500 - 2 Bananas + 1 Serving VasoCharge(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Salmon Katsudon
2100 - 2 Eggs + High Fiber Biscuits with Cheese
2130 - HL Milk

It's rice with loads of vege, beans and nuts (soya beans, long beans and peanuts). Packed with protein complex/simple carbs and good fats ~!

I take it often coz it;s convenient for me.

---

Added on April 17, 2009, 1:15 pmMetal Bro,

It takes time. Dont give up...

Try Negative pullup.. Jump up and go down as slow as possible. The believe is if you could lower urself from top to bottom in 30 secs, u r ready do complete one pullup ~!

I started with lat pulldown and soon realized I could complete 4 pullups in a set.

Sometimes it might not be u have a weak back. I realized alot of ppl just cant seems to balance themselves and find it hard to do pullups. Try asking a friend to use a hand to support ur lower back and the other on ur knees.

Happy Training ~!


This post has been edited by N0eL: Apr 17 2009, 01:15 PM

Diet (16/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Egg tart
1230 - Chicken + Bean Curd + Vege
1630 - 2 Eggs, 2 Egg Tarts
2000 - Pork Noodles
2130 - HL Milk

Back/Tricep (17/04/09) MV

Pullups
3 x 12 x Body Weight

DeadLift
3 x 5 x 225lbs
2 x 5 x 205lbs

T-Bar row
3 x 8 x 80lbs

Tricep Rope Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Dips
3 x 12 x Body Weight

Ab Crunch
1 x 12 x 110lbs
1 x 12 x 110lbs
1 x 12 x 110lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Bean Curd + Vege
1330 - 2 Bananas(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1700 - Salmon Katsudon
2000 - Mushroom + Fish
2100 - HL Milk

Diet (18/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd + Vege + Egg
1930 - Pohpiah
2130 - HL Milk

Diet (19/04/09)

0730 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
0900 - Friend Bihun
1230 - Rice + Chicken + Bean Curd + Lettuce
1930 - Satay
2200 - ABC soup
2230 - HL Milk

Chest/Biceps (20/04/09) MV

Incline Dumbbell Flyes
2 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)

Barbell Bench Press
2 x 8 x 165lbs
1 x 8 x 155lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 15kgs(x2)

Chin up
3 x 12 x Body Weight

Incline Hammer Curl
3 x 8 x 35lbs(x2)

Close Grip Barbell Curl
3 x 8 x 70lbs

Dragon Flag
3 x 6

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Vege + Bean Curd
1330 - 2 Bananas(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Fried Rice in Lotus Leaf
2000 - Fish
2130 - HL Milk

Diet (21/04/09)

0730 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - 1/2 Roasted Chicken
1630 - Tuna in Olive Oil + High Fier Biscuits
2000 - 1/4 Roasted CHicken
2230 - HL Milk

Leg/Shoulder (22/05/09) MV

Squat
2 x 5 x 205lbs
3 x 5 x 195lbs

Glutes
3 x 8 x 85kg

Standing Calf Raise
3 x 8 x 300lbs

Smith Shoulder Press
2 x 8 x 60lbs(x2)
1 x 8 x 55lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(x2)

Ab Roller
2 x 12 x Body Weight
1 x 8 x Body Weight + 45lbs

Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + Pastries
1330 - Rice + Chicken + Bean Curd + Vege
1500 - 2 Bananas (Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Porridge + Fish + Pork
2000 - Fish
2130 - HL Milk

Diet (23/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd + Cauliflower
1630 - Tuna in Olive Oil + High Fiber Biscuits
2000 - Fish
2230 - HL Milk

Back/Tricep (24/04/09) MV

Pullups
3 x 12 x Body Weight

DeadLift
3 x 5 x 225lbs
2 x 5 x 205lbs

T-Bar row
3 x 8 x 80lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 135lbs
1 x 8 x 135lbs
1 x 8 x 135lbs

Dips
3 x 12 x Body Weight

Ab Crunch
1 x 12 x 110lbs
1 x 12 x 110lbs
1 x 12 x 110lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Pork + Bean Curd + Vege
1330 - 2 Bananas(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1630 - Wantan Noodle + Beef Brisket
2000 - Chicken
2100 - HL Milk

This post has been edited by N0eL: Apr 27 2009, 09:56 AM

Diet (25/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd
1630 - Fish + High Fiber Biscuit with Cheese
2000 - Chicken
2230 - HL Milk

Diet (26/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + White Carrot + Pork
1830 - Grilled Chicken + Salad + 1/2 Grilled Cheese Burger
2230 - HL Milk

Dear secretsquirrel,

Thank you so much for your interest in my journal.

Apart from the protein they carries, diary milk and soya milk are quite different. Dairy milk contains essential nutrition like Calcium and Iodine. Calcium for bones and iodine is to increase one's metabolism.

Soya milk contains estrogen, though the amount might not be harmful but if taken daily, the numbers will add up. Increase of estrogen in body will result in the decrease of testosterone which is one of the most important hormones for bodybuilding.

Apart from that, Getting cartons of HL milk is convenient and manufacturers do not add sugar(even if they do amount will not be substantial) to milk. Packed Soy milk on the other hand might contains a lot more foreign entities.

U r right, I could make my own soy milk, but schedule just wont permit me to do so. As my gym is located in a shopping complex, groceries shopping is just a breeze for me.


Sadly to say, I eat out most of the time. The only things i can control when ordering out are the time of consumption, amount and what I eat. Though it might not be the best way, I think i'm discipline enough to still have a near clean diet plan. Frankly, the only food i control nowadays is my carbohydrate intake. Fat wise, i will do my best to choose monosaturated fat. It's important to have sufficient fat in our system in order to produce hormones and decrease body fat. Protein, I eat as much as I could.

I don't count calories as well. It's never precise. Plus it's just a pain in the butt to do it daily. My principle is to try my best to adapt my life with bodybuilding. Following others and go by the books ain't gonna be easy and one might give up earlier due to the obstacles. Why not choose to incorporate them into my life one step at a time instead of changing everything in one go aight?

The main purpose of my journal is to self motivate. Therefore I gotta record every milestones and try to break my personal best every time. It also keeps my diet plan in check.

The only enemy health has is oneself ~!

Chest/Biceps (27/04/09) MV

Incline Dumbbell Flyes
2 x 8 x 55lbs(x2)
1 x 8 x 50lbs(x2)

Barbell Bench Press
2 x 8 x 165lbs
1 x 8 x 155lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 15kgs(x2)

Chin up
3 x 12 x Body Weight

Flat Bench Rope Bicep Curl
3 x 8 x 29kgs

Close Grip Barbell Curl
3 x 8 x 70lbs

Dragon Flag
3 x 6

Hanging Leg Raise
3 x 12 x 25lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Bean Curd + Vege
1330 - 2 Bananas(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Fish KatsuDon
2000 - Carrot Soup
2130 - HL Milk

Diet (28/04/09)

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Pork + Bean Curd + Long Beans
1630 - Fish + High Fiber Biscuit with Cheese
2000 - Fish + Long Beans
2230 - HL Milk

Leg/Shoulder (29/05/09) MV

Squat
5 x 5 x 205lbs

Leg Curl
3 x 8 x 90lbs

Standing Calf Raise
3 x 8 x 300lbs

Cable Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(x2)

Ab Roller
2 x 12 x Body Weight
1 x 8 x Body Weight + 45lbs

Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + Pastries
1330 - Rice + Pork + Bean Curd + Vege
1500 - 2 Bananas (Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Mushroom Swiss Burger + Ceasar Salad
2000 - Fish
2130 - HL Milk