Jamis,

I cant take the credit for this. U were the one who suggest it to me ~!

Glad to know that u squat better with this..

Chest/Biceps (22/07/09) MV

Incline Cable Flyes
3 x 8 x 12kgs(x2)

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

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

Cable Pullover
3 x 8 x 28kgs

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 28kgs
1 x 8 x 28kgs

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 + Egg + Vege
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1700 - Chicken Katsu Don
2130 - 250ml HL Milk

haha, at least we both learn sumthing from each oth. Cheer buddy.

Diet (23/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1300 - Pork + Dumplings + Long Beans
1700 - Fish + 2 Eggs
2200 - 250ml HL Milk

Back/Tricep (24/07/09) MV

Pullups
3 x 12 x Body Weight

Bent Over Row
3 x 5 x 135lbs
2 x 5 x 135lbs

T-Bar Row
3 x 8 x 90lbs

Lat Pulldown
3 x 8 x 47kgs

Rope Tricep Pushdown
3 x 8 x 20kgs

Close Grip Bench Press
1 x 8 x 165lbs
1 x 8 x 165lbs
1 x 8 x 165lbs

Dips
3 x 12 x Bodyweight

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 + Fish + Mushroom + Egg
1400 - 2 Bananas + BCAA(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - Creatine(post)
1800 - Cabonara + Salad
2230 - 250ml HL Milk

Diet (25/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Chu Cheong Fun
1300 - Yong Taufu
2000 - Pasta + Seafood + Pork + Bacon + Soup
0030 - 2 Eggs + 250ml HL Milk

This post has been edited by N0eL: Jul 26 2009, 10:59 PM

Diet (26/07/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1300 - Eggs + Fish + Pork
2000 - Lotus Root Peanut Soup
2230 - 250ml HL Milk

Leg/Shoulder (28/07/09) MV

Squat
3 x 8 x 205lbs

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 20 x 200lbs

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

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

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 + 5ml L-Carnitine
1300 - Fried Rice + Noddle + Egg Tart
1400 - 2 Bananas + BCAA(Pre)
1430 - 1 serving BCAA(During)
1530 - Creatine(Post)
1800 - Fish + 2 Eggs + Lotus Root Peanut Soup
2130 - HL Milk

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

bookmarked this journal...

ur diet is good bro.....and compare to the first pic and progress...u improved a lot....

p/s : ur diet is somehow will be my guidance...but u eat only this an still have the fuel to lift heavy???

that's why i also don't understand haha. born strong

Hmm, I'm interested to know how BCAA's working for you as compared to whey. (IIRC you used to take whey, right?) And do you experience any bloating or anything from the creatine?

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 ~!