22-06-08

7.10am : 1 glass of HL milk + 2 scoops of whey + 1 multi-vitamin + 2 fish oil

8.00am : Teh C + Laksa

11.00am : 1 Green Apple

12.15pm : Pan Mee + Chinese Teh

3.30pm : Ice Kacang + Cucur Udang + Sotong Rojak

5.30pm : 2 x Chicken Wings + Lettuce Salad

6.45pm - 8.15pm : Swimming

9.00pm : 2 Cheese Cake

10.00pm : 1 glass of HL Milk

Today seems like junk food a lot ......

Teh C, teh tarik, teh ais, kopi peng...
All those pretty high in sugar leh. You'll probably have to jog for 30 minutes just to burn the amount of sugar you minum. If you minum coke/soft drinks... lagi giler.

2 cheese cakes somemore! X^D

If you cannot resist the food, at least limit the amount you take lah. Haiyoh.

YES! Will try my best to control!

23-06-08

6.35am : 1 glass of HL Milk + 2 scoops of whey + 1 multi-vitamins + 2 fish oil + 5 spoons of oat + 2 spoons of muesli

7.40am : Milk Teh (half teaspoon sugar)

10.00am : Mocha! + 2 Curry Pup + 2 Chun Jian

12.20pm - 1.00pm : Gym

Bicycle 3 mins
30 x Bicycle Crunch

Squat - Smith Machine... no squat rack
10 x 50lbs
3 x 10 x 120lbs

Barbell Bent Over Row
3 x 10 x 50lbs

40 x Bicycle Crunch

Lateral Pull Down (Front)

10 x 60lbs
3 x 8 x 110lbs

1.15pm : 1 glass of Carrot Milk + Mix Vege Salad + 3 fried eggs
3.00pm : Coffee kurang gula
5.00pm : 1 x Cereal Bar

6.00pm - 7.30pm : Swimming
*Today have to swim instead of jogging.... drink a lot of water when learn how to perform breathing....

8.00pm : Chicken salad + 1 glass of HL milk

Chicken Salad:

*Din finish the chicken, found i din totally cooked it ....



This post has been edited by toto4d: Jun 23 2008, 10:01 PM

i got another tips which last time i use.

before i eat, if i drink water and eat some fruits, or anything tat can fill stomoch but wont make u fat, then i eat it.

Then later eventhou good food in dinner, u already NO FEEL.

Eg: food like vege, fruits or shakes, anything tat can fil ur stomoch before dinner will make u NO FEEL for dinner.

Hehe, thanks for the suggestion.

Indeed, this is useful. Actually i eat those junk food not because of my appetite (although now easily feel hungry since i increase workout rate). Most of junk food taken during social event.... makan with fren or gathering .... omg, may need to avoid those makan gathering or yam cha.

Yeah! Today my Saucony Hurricane 10 arrived! Take a pic with my Salomon XT WINGS!

24-06-08

6.35am : 1 glass of HL milk + 2 scoops of whey + 6 spoons of oat + 2 banana + 2 fish oil + 1 multivitamin
8.00am : Teh + Coffemate without sugar
10.00am : A few pieces of biscuits... hungry...
12.30pm : Lunch (Rice + Vege + Curry Chicken)
3.10pm : Workshop Teabreak (Chicken wings, cucur udang, fruits)..... + mocha

6.20pm : Running HIIT with my Saucony Hurricane 10
Streching
4 minutes slow jogging [warm-up]
8 set x [30 seconds full sprint, 30 seconds slow jogging] *5 sets real sprint, 3 remaining set 70-80% only... damn, no more strength...
4 minutes slow jogging [cool-down]
Post HIIT : 1 glass of HL Milk + 1 scoops of whey

8.00pm : Dinner (1 cucumber mix vege juice, 1 mix vege salad, 1 grilled salmon ) *haha, today contractor belanja.

Today tried HIIT for 1st time, damn, really tired to do this, exhausted more than running 15laps...... body just like keep on burning after the workout.... good, will try again on thursday (if i am not going for hiking ... )

You know... if I'm you, I'd eat as much chicken wings as I could and take mocha with artificial sweetener

Rawr

hahaha, i oso hope so. But then later LYN ppl will scold me le.... (positive 1 la, no bad feeling )

I have to control myself oso la, I owes got meeting/workshop. If i not control then habis lo.
Tomorrow and thursday oso got workshop, free morning tea break, lunch and afternoon teabreak.... omg, have to control again....

It's so simple. If you dont control and become heavy, you'll end up last at the run

You eat junk food... sure lah kena taruh. I mean if you only eat those things once in a while, it's alright. But you sort of do it all the time.

Oi, food on the table doesn't mean you must eat it lah. If you must eat because the boss says so, then eat very small portions and drink plain water or tea without sugar. I've got used to drinking non-sweetend drinks that I add water to coke if I want to drink coke.

At least eating chicken and protein based food is encouraged.

Haha, yaya, CONTROL and CONTROL!!!
OMG. Siemens run just 10 days to go! Have to really keep away junk food.

25-06-08

6.35am : 1 glass of HL Milk + 2 scoops of whey + scramble egg salad (3 eggs + lettuce + tomato) + 100g Rye Grain Bread + 2 fish oil + 1 multi-vitamin
8.00am : Teh Kosong
10.00am : 2 curry pup + 1 pisang goreng + Kopi C kurang manis

12.15pm - 12.40pm : Gym *Rushing, just escape a while from workshop!
2 minutes some streching
2 minutes bicycle
30 x bicycle crunch

Barbell Bench Press
15 x empty Bar
10 x 50lbs
3 x 10 x 70lbs

Barbell Military Press
3 x 10 x 40lbs *weak....

Drumbell Front Shoulder Raise *dunno correct name or not
3 x 10 x [20lbs x 2]

Deadlift
3 x 10 x 70lbs

40 x Bicycle Crunch

1.00pm : Lunch (only few small pieces of chicken + some honey dews), damn, too late go back to workshop, all food finish oredi.

3.30pm : 2 chicken pie + 2 po pia + teh kosong

6.00pm : 1 Banana

6.15pm - 6.55pm : Jogging at stadium
Warm-up : Streching
Laps : 15 x lane 4
Distance : 6.3km
Time : 34.17mins
Cool-Down : Slow Jog another 2 laps
Post Jogging : 1 glass of HL Milk
*Today jogging feel damn tired, may be because the noon deadlift really jialat, or may be yesterday HIIT effect?

8.00pm : Dinner, 1 light coke + Tuna Salad + 1 Orange Puddin + 1 Green Apple + 1 fish oil

10.00pm : 1 glass of HL Milk + 1 scoop of whey + 1 green apple

This post has been edited by toto4d: Jun 25 2008, 10:51 PM

26-06-08

6.35am : 1 glass of HL Milk + 1 scoops of whey + bread + oat + 1 Green Apple + 2 fish oil + 1 multivitamin
8.00am : Teh Kosong
10.00am : Cheese Cake + Banana Cake + Teh Kosong
12.30pm : Fried Rice + BUtter milk fish + Steam Chicken + Black Pepper beef + Mix Vege + Fruits (OMG, big lunch again)
1.30pm : Kopi C kosong
3.30pm : DIM SUM (xiu mai + fried wantan) + fruit

5.20pm - 6.30pm : Hiking
*Today doing hardwork, finish all points even it's wet and a lot of mosquito!
post hiking : 100 plus + 1 Green Apple + 1glass of HL Milk + 1 big scoops of whey (ON 100% just arrived)

8.00pm : Dinner (Rice + Prawn + Chicken + Taufu + Vege), not big portion, should be ok.
10.00pm : 1 glass of HL Milk + 1 scoop of whey

This post has been edited by toto4d: Jun 26 2008, 10:15 PM

wow, i see alot of cakes!!!!

haha, yalo.. dunno y today morning teabreak only provide cakes.... this week non-stop workshop and meeting...omg..

27-06-08

6.05am : Some Bread + 1 glass of HL MIlk + 1 scoop of whey + 1 fish oil + 1 multi-vitamin

6.40am - 7.20am : Gym *Today lunch time will be busy.... have to do at morning

3 minutes dynamic streching
40 x bicycle crunch

Squat
10 x 50lbs
3 x 10 x 120lbs

Barbell Bent Over Row
10 x 20lbs
3 x 10 x 50lbs

40 x Bicycle Crunch

Lateral Pull Down (back)
10 x 70lbs
2 x 8 x 100lbs

Lateral Pull Down (front)
2 x 8 x 100lbs

Post Workout : 300ml of HL Milk + 1 scoops of whey

8.00am : Teh + Bread + 1 green apple

1.30PM : Orange Juice + Rice + Honey Pepper Chicken + Kailan *damn... long workshop, late lunch...

---

Added on June 27, 2008, 10:20 pm8.00pm : Japanese Treats! Sushi + Shashima.. eat a lot....
10.00pm : 1 glass of HL Milk

This post has been edited by toto4d: Jun 27 2008, 10:20 PM

i thought hl milk high in fats?

Haha, High protein low fat milk le... I think there is some fat, but it doesn't really matter.