Back/Tricep (05/06/09) MV

Pullups
3 x 12 x Body Weight

Bend Over Row
3 x 8 x 135bs

Long Bar row
3 x 8 x 165lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 145lbs
1 x 8 x 145lbs
1 x 8 x 145lbs

Dips
3 x 12 x Bodyweight + 45lbs

Ab Crunch
1 x 12 x 120lbs
1 x 12 x 120lbs
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 + Pastries
1200 - Rice + Pork + Chicken + Vege
1400 - 2 Bananas + Creatine(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - 1 Serving Xtend BCAA(post)
1730 - Fish Katsu Don
2000 - Bean Curd + Pork
0000 - Bean Curd + Fish Balls + Rice Noodles + 2 Toasts
0500 - 250ml HL Milk

lmao what u doing still awake? takei?

Nah ~! Dont play video games.. I went out

Diet (06/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1200 - 1/4 Chicken + Roasted Pork + Bean Curd
1600 - 1/4 Chicken + Macaroni & Cheese + Pasta + Corn & Carrot
2000 - Fish + Eggs
0100 - 250ml HL Milk

Diet (07/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 1 Pastry
1200 - Chinese Rice Dumpling
1600 - Soup Dumplings
2000 - Beef Rice Noodle
0030 - 250ml HL Milk

bro, i tot milo is sumthing u should avoid?or is it guys with ur type of body should be ok when consume the milo?

correct me if i'm wrong ya?

Milo is not perfectly ideal food, but it's not that once you start eating it it'll eat your muscles or anything if we eat religiously everyday our taste buds will be crying for mercy

Erm... I guess it's not advisable to consume. A little wont hurt i guess. I need some flavoring to feel the taste buds in the morning

kege,

U r in a strict diet too huh?? hehe

Diet (08/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1200 - Fried Bihun
1600 - Bali Dessert
2000 - Fish + Mushroom + Pork
2230 - 250ml HL Milk

nolah. when it's meal time, i find for protein, carbs, n just down it. haha. just the other day i had BigMac, tuna and Uncle Toby's for post workout

Wat's life without those things ~!! U r living it ~!

Diet (09/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1200 - Pork + Bean Curd + Vege
2000 - Tuna + High Fiber Biscuits + Egg + Cheese
2230 - 250ml HL Milk

Diet (10/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Chinese Rice Dumpling
1600 - Tuna + High Fiber Biscuits + Egg + Cheese
2000 - 9 Yong Tau Fu
2230 - 250ml HL Milk

Diet (11/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Lui Char
1630 - Tuna + Cheese + Egg
2000 - 1/4 Roasted CHicken
2230 - 250ml HL Milk

Wanna ask,

Fish canned, izzit still with high protein in it?

NOel, what brand of skim milk do you drink? I can only seem to find Magnolia Skim Milk in Carefour..

also where do you get your stock?thx

canned tuna in springwater/brine, yes. 30-40g of protein per can. those rm4 ones. not those in mayo, or chilli or any other flavors. less protein and more flavoring.

Yes, Convenient ... Good for quick Snack ~!

SUNLAC. Im using the powdered form. Jusco Mid Valley


I'm eating Tuna in Olive oil ~!!

Diet (12/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Rice + Pork + Bean Curd
2000 - Chicken cubes + Vege
2230 - 250ml HL Milk

Diet (13/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Pan Mee
1630 - Tuna + Cheese
2000 - 11 Satay
0130 - 250ml HL Milk