Diet (16/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1300 - Chilies's Mushroom Swiss Burger + Ceasar Salad
2000 - 1/2 Roasted CHicken
2230 - 250ml HL Milk

Leg/Shoulder (17/06/09) MV

Squat
2 x 5 x 245lbs
3 x 5 x 225lbs

Leg Curl
3 x 8 x 100lbs

Standing Calf Raise
3 x 8 x 300lbs

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

Upright Barbell Row
1 x 8 x 105lbs
2 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

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + 3 Pastries
1330 - Chicken Congee
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1800 - 1/2 Roasted CHicken
2130 - HL Milk

oats + milo + milk powder + flaxseeds.... blend it and drink ~!!!

Diet (18/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1300 - Pork + Bean Curd + Egg + Lettuce
1800 - Tuna + Cheese + High Fiber Biscuits
2230 - 250ml HL Milk

1 cup of water ~!

Keeps me going throughout the day ~!!

Yes Jamis.. most of the time they r. Sometimes, work doesnt permits to eat earlier. I just sapu what i get and straight hit the gym.

Jusco and Carrefour. Look it up at the organic section.

Back/Tricep (19/06/09) MV

Pullups
3 x 12 x Body Weight

Wide Grip Deadlift
5 x 5 x 225lbs

Horizontal Rope Row
3 x 8 x BW + 25lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 155lbs
1 x 8 x 155lbs
1 x 8 x 155lbs

Dips
3 x 12 x Bodyweight + 45lbs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 35lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Chicken + Mushroom + Bean Curd + Long Beans
1400 - 2 Bananas + Creatine(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - 1 Serving Xtend BCAA(post)
1730 - Chicken Fried Rice
2200 - 1 pint KilKenny
0200 - 250ml HL Milk

Trying my very best to be consistent all the time. Thanks for noticing bro ~!

With a good diet plan, there is no need for whey. Plus i'm taking BCAA, which is better and cheaper ~!

Diet (20/06/09)

1100 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1400 - Pan Mee
2000 - Pastries
2200 - Steamboat
0030 - 250ml HL Milk

kege,

Spot on bro. It's more than twice the value of whey per 1g.

None the less, both whey and BCAA have it's own place. I wrote about it somewhere here. I recalled the last time was to reply a question from metalfreak. Just google for BCAA and u will get plenty of hits. Some u gotta read between the lines and figure things out urself.


My reason of saying BCAA it's cheaper is based on time / price of supplement. For me at least.

1 big tub of Scivation Xtend (90 servings) is around Rm 250 above. I take about 3 servings on workout days and it will be able to last me for about 2.5 months. According to my current bodyweight I'm suppose to take 2 servings only, but i opt for 3. That's about 20g of pure BCAA.

1 5lbs of ON Whey (77 servings) is priced around Rm 200. Used to take 2 scoops daily and 3-4 scoops on workout days. 1 tub 1 month. 1 scoop around 24g of protein.

Xtend i pay about RM 100 a month while Whey will cost me around RM 200.



Now come the reasons I stopped whey. It's simple. I bloat when I consume whey. It's due to my diet plus the higher caloric values in whey. This tells me that my current diet is already have sufficient nutrition and I need not consume whey as a supplement. Plus, u might know that i've encountered a few nasty food poisoning caused by bad batches of whey. An extremely good option for loosing weight, but not recommended.

I've been taking BCAA for about a year now and results r fruitful. As u might notice from my progress pics, I'm still gaining mass and shedding Bodyfat. Progress is very slow, but it's there. In addition to that, I'm able to lift heavier during working while consuming BCAA. I ain't sure about now though, but when i started I instantly jumped about 10lbs of extra lifting poundages.

On a personal note, it tastes so much better than Whey. Easier to prepare too, add water only. No need to shake like hell, blend, add milk etc etc.....

Best place for answer in BB is always our own body eh?


Not tummy bloating bro ~! The whole body (increase of BF%).. Ive been drinking milk almost on a daily basis since the day i came out from mum's womb ~!

Diet (20/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Dim Sum
1600 - High Fiber Biscuits with 1 slice of Cheese
1900 - Fish + Bean Curd + Eggs
2230 - 250ml HL Milk

Chest/Biceps (22/06/09) MV

Incline Cable Flyes
3 x 8 x 15kgs(x2)

Negative Barbell Bench Press
2 x 8 x 250lbs
1 x 8 x 250lbs

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

Chin up
3 x 12 x Body Weight

Flat Bench Rope Bicep Curl
3 x 8 x 29kgs

Wide Grip Cable Curl
2 x 8 x 24kgs
1 x 8 x 21kgs

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 3 Pastries + 5ml L-Carnitine
1230 - Rice + Bean Curd + Vege + Pork
1430 - 2 Bananas + Creatine(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Xtend BCAA(post)
1700 - Chicken Katsudon
2000 - Herbal Tea
2230 - 250ml HL Milk

Jones,

Wong Hong coaching u ka? I'm still at CF MV ogling at hawt chicks la... quality and quantity increasing since u left


Progress pics ada @ page 38 ~!!

Diet (23/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 2 Krispy Kreame
1200 - Fish + Bacon
1600 - High Fiber Biscuits with 1 slice of Cheese + Tuna
2000 - Fish + Eggs
2230 - 250ml HL Milk

U want their numbers to go with it?

Wish i have them too ~!!!

Leg/Shoulder (24/06/09) MV

Squat
5 x 5 x 225lbs

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 8 x 300lbs

Standing Shoulder Press
2 x 8 x 45lbs(x2)
1 x 8 x 40lbs(x2)

Upright Barbell Row
1 x 8 x 105lbs
2 x 8 x 95lbs

Cable Lateral Raise
3 x 8 x 5kgs(x2)

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

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + 3 Pastries
1330 - Rice + Pork + Bean Curd + Egg
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1800 - 3 High Fiber Biscuits with 1 slice of Cheese + Tuna + Onion
2130 - HL Milk

Diet (25/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 pastries
1230 - Rice + Pork + Egg + Bean Curd + Vege
1830 - 2 High Fiber Biscuits with 1 slice of Cheese + Tuna + Onion + 2 Eggs
2230 - 250ml HL Milk

Diet (26/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 pastries
1330 - Pork + Egg + Bean Curd + Vege
1830 - Beef + Lamb
2230 - 250ml HL Milk

Back/Tricep (27/06/09) MV

Pullups
3 x 12 x Body Weight

Wide Grip Deadlift
5 x 5 x 225lbs

Long Bar Row
3 x 8 x 180lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 155lbs
1 x 8 x 155lbs
1 x 8 x 155lbs

Dips
3 x 12 x Bodyweight + 45lbs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 35lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1100 - 2 Bananas + Creatine(pre)
1130 - 1 Serving Xtend BCAA(during)
1230 - 1 Serving Xtend BCAA(post)
1430 - Fried Rice + Pork + Vege + 2 Dumpings + Soup
1900 - Pork + Vege
2200 - 250ml HL Milk