are you doing your HIIT cardio right after your weight training?
or u weright train in the morning.. then evening do HIIT cardio?

Neek,

Can't afford to do HIIT anymore nowadays. My weight is too low~!! Maybe after I gain a few more kgs...

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Added on January 10, 2008, 1:52 am09/01/08

Diet
0830 - 1 scoop whey + skim milk + oats, Pan Mee
1130 - Rice + Vege + Steam Chicken Drumstick
2000 - Small Rice + Bean Curd + Fillet fish + Vege
2300 - Lemon and Herb Tea
0130 - 1 scoop Whey + Skim Milk

This post has been edited by N0eL: Jan 10 2008, 01:52 AM

wow bro. u wana gain weight or lose weight? 1130 - 2000 8 1/2 hours no food?

Working la Bro.. begger can;t choose~

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Added on January 11, 2008, 12:42 amWorkout Routine B (10/01/08 CF MSC)

Pullups
3 x 8 x body weight

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

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 80lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 42kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs


Remarks :-
Better performance today and getting used to the poundage.
Gained a bit of weight.
Body adapting to BCAA.


Diet
1230 - 1 scoop whey + skim milk + oats
1315 - Sushi x 4 (pre)
workout - 1 serving Xtend BCAA(during)
1530 - 1 serving Xtend BCAA(post)
1630 - Rice + Magmite Fillet Fish
2100 - 2 whole meal bread + Kaya, 2 eggs
0030 - 1 scoop Whey + Skim milk

This post has been edited by N0eL: Jan 11 2008, 12:42 AM

Wow Impressive Lat Pulldown poundage there . Your lat must be strong
Xtend BCAA will add recovery and energy right ? Hmm, will consider of getting it after CNY

Doing lat pulldown is coz i wanna get more reps out of pullups.

Info about BCAA can be found at
http://www.bodybuilding.com/fun/bcaa.htm

11/01/08

Diet
0900 - 1 scoop whey + skim milk + oats,Pan mee
1200 - Rice + Bean Curd + Fillet Fish + Vege
1600 - 3 Dim sum
2000 - Small Rice + Bean Curd + Fillet Fish + Vege
2300 - Liquor + Mixer
0330 - 1 scoop Whey + HL Milk, 2 eggs

12/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1300 - Rice + Long Beans + Chicken + Eggs
1400 - Green Tea
2000 - Grilled Chicken Ceasar Salad
0400 - 1 scoop Whey + HL Milk, 2 eggs

Workout Routine A (13/01/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 95lbs
*weight with bar included

Dumbbell Bench Press
3 x 8 x 35lbs(x2)

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Getting better at 3x8 right now. Still need improvement though.
Been resting at shorter period of time.

Diet
1200 - 1 scoop whey + skim milk + oats
1230 - Chicken White rice Rice(Pre)
workout - BCAA 1 serving(During)
1630 - BCAA 1 serving(pre)
2030 - Korean BBQ + Kim Chi
2230 - Various Beans Tong Shui
2330 - 1 scoop Whey + HL milk

14/01/08

Diet
1000 - 1 scoop whey + skim milk + oats,2 eggs
1300 - Rice + Lettuce + Chicken
1800 - Milo + Oats
2000 - Bean Curd + Vege + Fillet Fish
0400 - 1 scoop Whey + HL Milk

Workout Routine B (15/01/08 CF MSC)

Pullups
3 x 8 x body weight

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

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 80lbs
1 x 8 x 100lbs
1 x 8 x 100lbs

Low Row
1 x 12 x 28kg(warm up)
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
null

Diet
0830 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1200 - Rice + Long Beans + Bean Curd + Mushrooms
1430 - 1 serving Xtend BCAA + 1 Banana(pre-During)
1630 - 1 sercing Xtend BCAA + 2 Wheat Germ Tuna Sandwich(post)
1930 - Small Rice + Salmon + Chicken + Eggs
2330 - 1 scoop Whey + Skim milk, 2 eggs

Progress Pic :-


This post has been edited by N0eL: Jan 15 2008, 10:28 PM

16/01/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Rice + Four Angle Beans + Meat + Bean Curd
1600 - 3 Dim sum
2000 - Small Rice + Ginger Beef + Mixture of long beans, brinjal, asparagus and lady's finger
2130 - Green Tea
1130 - 1 scoop Whey + HL Milk

Workout Routine A (17/01/08) MSC

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 85lbs
1 x 8 x 85lbs
1 x 8 x 95lbs
*weight with bar included

Dumbbell flyes
3 x 8 x 25lbs(x2)

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Jog 8.0 for 8 minutes

Cable Crossover (Main2)
3 x 8 x 7.5kg(2x)

Remarks :-
Feeling great today. Looking good too ~!


Diet
0830 - 1 scoop whey + skim milk + oats
1130 - Rice + Red Beans + Sardine + Tomato Eggs
1530 - 1 Banana(pre)
workout - BCAA 1 serving(During)
1900 - BCAA 1 serving + 2 wheat germ tuna sandwiches(post)
2030 - Kiew Teow Pork Noodle
0030 - 1 scoop Whey + HL milk

18/01/08

Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Rice + Chicken + Lettuce + Egg
1600 - 2 Wholemeal Breads with kaya + 2 Eggs
2000 - Small Rice + Bean Curd + Fillet Fish + Vege
2130 - Hot Ginger Honey
0130 - 1 scoop Whey + HL Milk

Workout Routine B (19/01/08 CF MV)

Pullups
3 x 8 x body weight

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

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 60lbs

Wide Grip Lat pulldown
1 x 12 x 40lbs(warm up)
1 x 8 x 40Kgs
1 x 8 x 40Kgs
1 x 8 x 47Kgs

Low Row
1 x 12 x 28kg(warm up)
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
null

Diet
0900 - 1 scoop whey + skim milk + oats, Pan Mee
1030 - 1 serving Xtend BCAA (pre-During)
1330 - 1 serving Xtend BCAA + Sukiyaki Set(post)
1800 - 3 Wholemeal Bread with Kaya and Jam
2030 - Portions of William's Seafood Pasta Special, Soft Shell Crabs Fried Rice, Ratatouille, Chicken/Beef Portobello Mushroom with Risotto
0300 - 1 scoop Whey + Skim milk, 2 eggs

There noels meal yesterday


Sukiyaki set


japanese rice + raw egg

sorry noel, dunno wat happened to the beef pic in my hp... was still there last nite, today hilang

Thanks for the pics xtina ~!

Japanese really do add raw eggs into their rice .. seriously.....

and it increase the protein intake as well...

20/01/08

Diet
1030 - 1 scoop whey + skim milk + oats,
1200 - Rice + Bacon Egg + Fish + Vege + Bean Curd
1700 - Lin Chee Kang
1900 - 1 Popiah + 1 Glass soya milk
2000 - Fish + Vege + Bacon Egg + Lotus Root's soup
1130 - 1 scoop Whey + HL Milk

i also workout but not too serious ..my first weight before workout 80 kg after 63kg just losing weight and getting smaller .that good too but seem not macho tongue.gif

21/01/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Rice + Egg & beans + Vege Minced Meat + Long Beans and Bean Curd
1700 - 2 x 250g yogurt Drink
2000 - Small Rice + Fish + Oyster Mushroom + Bean Curd
1130 - 1 scoop Whey + HL Milk, 2 eggs