Diet (14/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Char Kiew Teow
2000 - Fish + Pork + Vege + Mushroom
2230 - 250ml HL Milk

Chest/Biceps (15/06/09) MV

Incline Dumbbell Flyes
3 x 8 x 50lbs(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 Barbell Curl
1 x 8 x 80lbs
2 x 8 x 70lbs

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12 x 27.5lbs

Remarks :-
AFter a week of rest, Feels great with more strength.
Visually and feel of clothing indicates increased mass


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Beef + Vege
1330 - 2 Bananas + Creatine(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Rib Eye Steak + Mashed Potato + Salad + Corn
2000 - 2 Eggs
0330 - 250ml HL Milk

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

dude u mix your oats with milo n drink?

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

Power ah, got add water? Might try it out. Saves time haha.

1 cup of water ~!

Keeps me going throughout the day ~!!

i saw ur immediate pre-workout meal, is there any diff when u only consume ur pre workout meal with carbs an hour b4?

bro,
where can i find flax seeds??

jaya33 has it.

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

Nice work, and consistent. Keep it up mate, even though life is tough especially working.

I believe you may found that whey is s*cking way too much money and not as crucial as it claim it to be, yet you are just doing fine without depending too much on it.

This post has been edited by iDk: Jun 20 2009, 08:28 AM

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

BCAA is more expensive per gram of protein equivalent to whey isnt it?

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.....

good on you! looks like you've learnt to listen to your body, and not blindly believing the advice of others. most important skill in bodybuilding

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Added on June 21, 2009, 10:26 pmbut feeling bloated after whey would indicate that you're lactose intolerant, yet you can drink milk everyday?

This post has been edited by kege: Jun 21 2009, 10:26 PM