2 July 2008

Diet:

Breakfast: 4 eggs (2 whole) + 2 slice wholemeal bread + chicken
Snack: 2 eggs (white only) + milo
Lunch: 4 slice wholemeal bread + peanut butter + chicken + 1/2 scoop of whey
Snack: 1/2 scoop of whey + 2 tablespoon of oats
Dinner: 1 cup of oats + 1/2 scoop of whey
Pre workout: 1/2 scoop of whey
Post workout: 1 scoop of whey + 1 slice of wholemeal bread
Supper: 1/2 scoop of casein

Workout:

Cardio 15 mins
Iso Lateral Chest Incline 10 X 5 sets
Barbell Chest Incline 10 X 5 sets
Barbell Bench Press 12 X 5 sets
Abs Crunches with weights 12 X 10 sets
Cable Chest Incline 12 X 5 sets
Cable Chest Decline 12 X 5 sets
Cable Chest (mid angle) 12 X 5 sets


Notes:
1) Back is still very worn out after Monday's workout!!!
2) The pump was superb for the cable exercise, I think it is because i rested and do the abs while waiting for the machine.

This post has been edited by Sp00kY: Jul 2 2008, 10:53 PM

Thanks sir, i`m still learning though. Trying very hard to pump upper and inner chest ...I am running out of idea on how to train my abs already. I am quite numb with some machines and exercises, I will think of other alternatives!!!

3 July 2008

Diet:

Breakfast: 4 slices of wholemeal bread + tuna + PB + 1/2 scoop of whey + 1 cup of HL milk + 1 apple
Lunch: 4 slices of wholemeal bread + tuna + PB
Snack: 1/2 scoop of whey + apple
Dinner: Instant Noodle + 1 Ham + vege + 1/2 scoop of whey
pre workout: 1/2 scoop of whey
Post workout: 1 scoop of whey
Supper: 1/2 scoop of casein

Workout:

Dumbbell Biceps Curl 12 X 11 sets
Dumbbell Triceps Press 12 X 11 sets




This post has been edited by Sp00kY: Jul 3 2008, 10:01 PM

4 July 2008

Diet:

Pre Workout (6:30am): 1 cup of HL Milk + 1 scoop of whey + 1 egg
Post Workout (8:00am): 1 scoop of whey
Breakfast (9:15am): 3 slices of bread + PB
Snack (10:30am): 2 eggs (1 yolk)
Snack (11:15am): 1 egg + milo
Lunch (12.30pm): Rice + beef + vege
Snack (4:00pm): chocolate cake + 1 egg
Dinner (7:30pm): 1 cup of oats + 1 slice of wholemeal bread + PB
Post Basketball: 1 slice of wholemeal bread + PB
Supper: 1/2 scoop of casein

Workout:
Leg Extension 12 X 5 sets
Leg Curls 12 X 5 sets
Leg Press 12 X 6 sets
Deadlift (cable machine - first timer) 12 X 6 sets
Crunches 200 X 5 sets
Cardio 15 mins
Basketball 3 hours

Note: I am super sore now after the basketball. Stacking extensive basketball + leg training feels GREAT. Barely can walk up the stairs now~

This post has been edited by Sp00kY: Jul 5 2008, 01:18 AM

i workout early in the morning today, dun have the appetite though eheheh..
ya, havent buy glucolin yet (still reading the functions of it), the eggs will come later as snack, quite full now after the whey haah...
thanks

This post has been edited by Sp00kY: Jul 4 2008, 10:17 AM

haha, i usually eat alot for breakfast!!
I think i don't have the appetite is because i am working out in the morning, its really early ~6.30am

This post has been edited by Sp00kY: Jul 5 2008, 07:37 PM

Diet:

Breakfast: 1/2 scoop of whey + noodles
Snack: 1/2 scoop of whey + puffs
Pre-workout: 1 scoop of whey
Post-workout: 1 scoop of whey
Lunch: puffs+hotdog
Snack: puding cake
Dinner: rice + vege + fish + pork
Supper: 1/2 scoop of casein + 1 scoop of whey (decided to add this after abs training )

Workout:

Incline Chest Press (machine) 12 X 11 sets
Chest Press (machine) 12 X 4 sets
DB Incline 12 X 2 sets

Crunches on Swiss Ball 200 X 7 sets

Note: very messy workout today, super tired after last night's basketball.

This post has been edited by Sp00kY: Jul 5 2008, 10:04 PM

One scoop =~16 gm, hehe, however, half scoop gives me 12gm of protein. You can adjust it yourself:), however, this is how i take it My total protein for today from whey = 12+12+24+24+12 = 84gm.
This exclude the protein i get from my main meals or milks...

This post has been edited by Sp00kY: Jul 5 2008, 08:53 PM

There is a scoop in my protein. So one scoop is one serving that gives 24gm of protein. 1/2 scoop gives 12gm. That is how i calculate. You should use the scoop they give as that is consider as 1 serving

different brand gives different size of scoop too! I have 2 brands here where the scoop size is also different. If you really want the practical and EXACT amount, use a scale and follow the serving size, eg: 34gm per serving. Do we even need to go that extreme ' perhaps u can share me your method of measuring.

This post has been edited by Sp00kY: Jul 6 2008, 12:10 AM

different brand is different BRO!!!!!!!!!
I am sure it is gram....i am just used to writing gm for gram..........i believe it is understandable!
If every brand gives the same amount of protein with the same serving size, we do not need that much of brands afterall...take a look at the picture below: different supplement with different serving size and diff protein!!!!!
'


If you add 300ml of milk, u will have more than that as milk contains protein as well. Different MILK HAS DIFFERENT AMOUNT OF PROTEIN TOO! Do some research on the protein shakes available in the market!
Pic below shows the scoops:


This post has been edited by Sp00kY: Jul 6 2008, 12:45 PM

yeah there will definitely be difference due to settling of the powder. However, the different of that couple of grams would not hurt. The pics are for John91...hehe...

the other 8g are the other stuffs like glutamine, sugar etc...I am not sure if you can get a pure powder which gives u 32g of protein out of 32g of powder.

Tried my new recipe today: Black coffee + fresh milk + whey (choc mint). I mixed the fresh milk + whey first, then i pour it into my coffee, surprisingly, it taste good, MOCHA! haha

This post has been edited by Sp00kY: Jul 6 2008, 03:34 PM

i read your thread! Nice one haha, wont la, i am not that sensitive with milk. I used to have that problem when i was younger, but the problem happens ONLY in the morning with an empty stomach.

however, my tolerance seems to be that high now that lactose has no effect on me now. I can drink as much as milk as i want at anytime hehe.
Happy workout! Working out now:D

hehe its ok

I am 23:D. Yeah workout split into 7 days a week.

6 July 2008

Workout:

DB Biceps Curl 12 X 10 sets
DB Triceps Press 12 X 10 sets

Note: Diet was messy today. 1 scoop whey for pre and 1 scoop of whey for post workout.

This post has been edited by Sp00kY: Jul 6 2008, 06:22 PM

thanks ,tips? erh, train, eat and sleep? Btw, i wasted the entire first week when i totally trained wrongly and eat wrongly:D.We can learn together bro!

---

Added on July 7, 2008, 10:15 am7 July 2008

Diet:

Breakfast: Milk + Cereal + Biscuits
Snack: 1/2 scoop of whey
Lunch: Rice + Chicken + Vege
Snack: 1/2 scoop of whey
Snack: milo + oats
Dinner: full cup of oats (damn full)
Pre workout: 1 scoop of whey
Post workout: 1 scoop of whey
Supper: 1 egg

Workout:

Cardio 15 mins
Lat Pull Down 12 X 13 sets
Front Pull Down 12 X 3 sets
Iso Lateral Row 12 X 4 sets
Pulley 12 X 2 sets

Note: Very messy workout. Lost my mood when my left shoulder starts to hurt. Bad workout day.

This post has been edited by Sp00kY: Jul 8 2008, 08:20 AM

8 July 2008

Diet:

Breakfast: Soya Milk, 3 wholemeal bread with tuna and PB, 1 egg, 1 mocha
Snack: 3 eggs (3 whites 1 yolk)
Lunch: 3 eggs (white), 1/2 rice, char siew, meehoon, fish
Snack: 1 wholemeal bread with PB
Dinner: Maggi + Vege + Tuna + milk
Pre workout: 1 scoop of whey
Post workout: 1 scoop of whey + dextrose
Supper: 1/2 scoop of whey

Workout:
(27.5lbs '' last week 25lbs=_='')
Arnold Dumbbell Press 12 X 8 sets
Dumbbell Raise 12 X 9 sets
Dumbbell Shoulder Press 12 X 9 sets

Crunches on swiss ball 100 X 10
Skipping 100 X 10

Note:

1)Just weigh myself after dinner and i realized I am 65.5kg now. Hope that it is not fats!! I have been eating more these 2 weeks but always trying to keep as clean as possible.
2)Need to get more plates as my workout seems stagnant with my limited plates available. sigh.

This post has been edited by Sp00kY: Jul 8 2008, 09:33 PM

Myself hehe...just hard boil it

Yeah

Made my own custom "Caesar" salad . Apparently, it tasted quite good. A whole lot of cabbage (boiled) mixed with huge amount of tuna chunks and a spoon of mayonnaise! Chill it and ready to eat! I actually wanted to add some toasted bread and top it up with some cheddar cheese . I will add that next time:D

9 July 2008

Diet:

Breakfast: Milk, Soya Milk, Salad with tuna + mayo, Mocha
Snack: Cereal drink + 1/2 scoop of whey
Lunch: Rosemary Chicken + coleslaw + fries + soup
Snack: 1/2 scoop of whey + 4 vitagens (super full)
Dinner: 4 slice of wholemeal bread with PB + milo with some oats
Pre workout: 1 scoop of whey
Post workout: 1 scoop of whey + glucolin
Supper: 1/2 scoop of casein

Workout:
Cardio 15 mins
DB Incline Press 12 X 12 sets
DB Bench Press 12 X 10 sets
Iso-lateral wide chest press 12 X 5 sets

* After the above, I thought of ending my workout with crunches, who knows I saw a friend in the gym and proceed working out:D with him

Barbell Bench Press 12 X 5 sets
Crunches 12 X 10 sets

Note: Today's workout was great. I am using 44lbs per DB only, it is quite difficult to lift the dumbbell and sit straight after 12 reps, hence i dare not go heavier than that. I might try heavier next time.
I was really surprise with my strength that I have gained. My last touch on barbell bench press (not smith) was like 1 month ago. Surprisingly, I managed to do a total of 60kg (20kg each side) with a good form without a spotter. I am surprised that I managed it too!!! I later tried 25kg on each side and managed to complete 12 reps perfectly but with a spotter! HAPPY

This post has been edited by Sp00kY: Jul 9 2008, 11:23 PM

Erh, I only do crunches...what are the exercises for oblique?