Diet (28/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Pork + Long Beans + Vege
1800 - Tuna + Cheese + 2 Eggs + High Fiber Biscuits
2230 - 250ml HL Milk

Chest/Biceps (29/07/09) MV

Incline Dumbbell Flyes
4 x 8 x 45lbs(x2)

Barbell Bench Press
3 x 5 x 185lbs
2 x 5 x 185lbs

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

Cable Pullover
3 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
2 x 8 x 28kgs
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(x2)

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine + 3 pastries
1230 - Rice + Pork + Lotus Roots + Egg
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1900 - Chicken Chop + Long Beans + Bun
2230 - 250ml HL Milk

Diet (30/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 pastries
1300 - Lui Char
1800 - 1/2 Roasted CHicken
2230 - 250ml HL Milk

Back/Tricep (31/07/09) MV

Pullups
4 x 8 x Body Weight

Wide Grip Deadlift
3 x 5 x 225lbs
2 x 5 x 225lbs

T-Bar Row
4 x 8 x 95lbs

Lat Pulldown
4 x 8 x 47kgs

Straight Arm Cable Row
4 x 8 x 5lbs

Rope Tricep Pushdown
4 x 8 x 21kgs

Close Grip Bench Press
4 x 8 x 165lbs

Dips
4 x 12 x Bodyweight

Tricep Extension
4 x 8 x 28kgs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 40lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 3 Pastries + L-Carnitine
1230 - Rice + Pork + Egg + Mushroom Soup
1400 - 2 Bananas + BCAA(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - Creatine(post)
1800 - Chicken Katsu Don
2230 - 2 Eggs
0130 - 250ml HL Milk

Diet (01/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Chu Cheong Fun
1300 - Roasted Pork and CHicken + Bean Curd
1800 - Tuna + 3 Eggs + Cheese
0230 - 250ml HL Milk

Diet (02/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Roasted Pork
1300 - Fish + Prawn + Vege
1800 - Chicken + Cheese
2230 - 250ml HL Milk

Leg/Shoulder (04/08/09) MV

Squat
4 x 8 x 205lbs

Leg Press
4 x 8 x 130kgs

Standing Calf Raise
4 x 20 x 200lbs

Standing Shoulder Press
4 x 8 x 45lbs(x2)

Cable Barbell Row
2 x 8 x 38kgs
2 x 8 x 38kgs

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

Military Press
4 x 8 x 65lbs

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 + 5ml L-Carnitine
1300 - Fried Rice + Beef + Lettuce
1400 - 2 Bananas + BCAA(Pre)
1430 - 1 serving BCAA(During)
1530 - Creatine(Post)
1800 - Chicken Katsu Don + Prawn
2330 - HL Milk

Diet (02/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Dim Sum
2100 - Full Italian Course
0000 - 2 Bottles Heineken
0200 - 250ml HL Milk

Train your core for instant strength boost. Preworkout meal is essential too. Eat the right food.. Simple Carbs ,protein and Banana. Avoid fat, fiber and any form of slow absorbing nutrition. IMPORTANT TO HYDRATE ~!!

I limit my workout to an hour and lift like hell. I prefer instant boost of energy instead of sustainable energy.


I stopped Whey because I had several bad experience with it. Moreover it makes me bloat. Since consuming BCAA, i get better gain, increased reduction of BF% and more money in my wallet.

No bloating when consuming Creatine. 5g postworkout ~!

Chest/Biceps (05/08/09) MV

Incline Dumbbell Flyes
4 x 8 x 50lbs(x2)

Barbell Bench Press
4 x 8 x 185lbs

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

Cable Pullover
4 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(x2)

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1230 - Pan Mee
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1800 - Beef Baked Cheese Rice + Soup
2230 - 250ml HL Milk

Creatine is not only for muscle gain, it indirectly promote fat burning as well.

U need muscles in order to burn fat sufficiently, creatine promotes lean muscle building. There more U have the faster ur Bf% burns away

U will not get bulky just by taking creatine. It's not steroid. The water retention is not permanent. Everyone reacts differently with creatine. U gotta try to know.

Read http://www.creatinefatloss.com/http://www.creatinefatloss.com/


I'm consuming Scivation Xtend ~!

Diet (06/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Grilled Salmon
1700 - Tuna + 2 Eggs + Cheese
2200 - 250ml HL Milk

Seriously speaking, I hardly notice any bloating on my side. Might be minimal till it's not noticeable for me.

Used to take as preworkout in order to perform better during my session, but i'm getting better result with it consuming postworkout after advice from a fren.

Bodybuilding is sorta like a trial and error kinda activity. Never try never know ~!

Back/Tricep (07/08/09) MV

Pullups
4 x 8 x Body Weight

Wide Grip Deadlift
3 x 5 x 245lbs
2 x 5 x 245lbs

T-Bar Row
4 x 8 x 95lbs

Low Row
4 x 8 x 47kgs

Straight Arm Cable Row
4 x 8 x 5lbs(x2)

Rope Tricep Pushdown
4 x 8 x 21kgs

Close Grip Bench Press
4 x 8 x 165lbs

Dips
4 x 12 x Bodyweight

Tricep Extension
4 x 8 x 28kgs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 45lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + L-Carnitine
1230 - Rice + Roasted Pork & Chicken + Bean Curd
1400 - 2 Bananas + BCAA(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - Creatine(post)
1800 - Rice + Beef
2030 - 2 Eggs
2230 - 250ml HL Milk

Diet (08/08/09)

1100 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 2 Pastries
1430 - Roasted CHicken and Pork + Egg
2000 - Tapas
2330 - Wine
0300 - 250ml HL Milk

Diet (09/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - 1/2 Wantan Noodles + Roasted Pork and CHicken
1800 - Peanut Soup
2230 - 250ml HL Milk

Leg/Shoulder (10/08/09) MV

Leg Press
4 x 8 x 150kgs

Glutes
4 x 8 x 95kgs

Leg Curl
4 x 8 x 47kgs

Standing Calf Raise
4 x 20 x 200lbs

Standing Shoulder Press
4 x 8 x 45lbs(x2)

Cable Barbell Row
2 x 8 x 38kgs
2 x 8 x 38kgs

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

Military Press
4 x 8 x 65lbs

Ab Roller
3 x 12 x Body Weight


Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1300 - Pan Mee
1400 - 2 Bananas + BCAA(Pre)
1430 - 1 serving BCAA(During)
1530 - Creatine(Post)
1800 - Chicken Teriyaki Don
2230 - HL Milk

Diet (11/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd + Lettuce
1800 - 2 Eggs + Tuna + Cheese
2230 - 250ml HL Milk

Chest/Biceps (12/08/09) MV

Incline Dumbbell Flyes
4 x 8 x 50lbs(x2)

Barbell Bench Press
5 x 5 x 205lbs

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

Cable Pullover
4 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(x2)

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-
Finally reached 200lbs bench press ~!!

Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1230 - Nasi Lemak
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1800 - Chicken Katsu Don
2230 - 250ml HL Milk

Diet (13/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Pork + Bean Curd + Vege
1600 - Green Tea Frappuccino
2000 - 3 Eggs
2230 - 250ml HL Milk