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...

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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

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

28-06-08

7.05am : 1 glass of HL Milk + 1 scoop of whey + 1 fish oil
8.00am : Balacan Bi Hun + Teh C

10.00am : Start caving at Niah Cave. Today distance 10km.
*Food while caving : Apple, Sandwich, 100plus, Potato Chips

4.00pm : Fried Rice+ steam fish
7.00pm : Gawai Festival dinner, beer + nasi campur + satay +++
10.20pm : 1/2 glass of HL milk

29-06-08

8.00am: 1 glass of HL milk + 1 scoops of whey + 1 multi-vitamin + 1 fish oil
8.20am: Teh C + Wantan Mee

10.00am - 12.00pm : Badminton
Post badminton : 1 can of 100plus

1.30pm : Lunch (rice + some vege, chicken, fish)

5.00pm : Hiking
Post Hiking : 1 can of plus + 1 glass of HL milk + 1 scoops of whey + 2 slices of watermelon + 1 multi-vitamin + 2 fish oil

7.00pm : Dinner (salad, soup, fish)
8.40pm : 1 glass of HL Milk *prepare to sleep early! EURO 08 at 2.45am.

30-06-08

2.40am : Wake up for Euro08!
3.30am : 1 glass of HL milk + 1 dumpling
4.30am : Spain won!!!! continue sleep.....
7.10am : 1 glass of HL milk + 1 scoops of whey + 1 multivitamin + 2 fish oil
7.40am : Teh Tarik + Mee Goreng + Fried Egg + Ikan Bilis
10.30am : Some Cookies + Coffee

11.50am - 12.40pm : Gym

Some Streching

40 x Bicycle Crunch

Barbell Bench Press
2 x 10 x 50lbs
3 x 8 x 90lbs

Drumbell Shoulder Shrug
3 x 10 x [50lbs x 2]

Deadlift
3 x 10 x 70lbs

Incline Barbell Bench Press *Smith Machine
10 x 90lbs
3 x 10 x 110lbs

20 x Crunch

Barbell Military Press
2 x 10 x 50lbs *pancit sudah

12.50pm : Nasi Goreng Pattaya + Carot Milk + 2 fried eggs

3.30pm : Teh Tarik Kurang Manis
5.00pm : Some Cookies

5.50pm - 7.10pm : Swimming

7.30pm : Sour Plum Tea + Dumpling
8.30pm : 1 glass of HL milk + 1 scoops of whey + Tuna Salad + 1 fish oil

raindrop,
later la, now not much progress yet... weight oso not dropped yet... now still 96kg....

01-07-08

6.50am : 1 glass of HL milk + 1 scoops of whey + oat + muesli + 2 slices of wholemeal bread + 2 ham + 1 slice of cheese + 1 multivitamin + 1 fish oil
11.00am : Teh kosong + Some cookies
12.10pm : Air Tebu + Pan Mee
3.30pm : Kopi O
4.30pm : Pepsi Light + 1/4 coke (social event...)
6.00pm : Running
today only done 13 laps, 30mins..... stop cos rain

7.30pm : 1 glass of HL milk + 1 scoops of whey + 200g chicken breast + salad

Wah... vest? I never wear vest le... dunno wat size is suit me. I think oso xxl kua? can i just wear my own t-shirt for run?

02-07-08

Skip breakfast for medical check up.

9.00am : 4 slices of wholemeal bread + 4 ham + 2 cheese

11.50am - 12.40pm : Gym

Streching + Bicycle
40 x bicycle crunch

Squat *smith
10 x 70lbs
3 x 10 x 120lbs

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

40 x Bicycle Crunch

Lateral Pull-down Front
10 x 90lbs
3 x 8 x 110lbs
2 x 150lbs

12.50pm : Carrot MIlk + Nasi GOreng Pattaya + 2 fried eggs

6.00pm : Running (road + track (20 x lane4)
Total Distance = around 2km (road) + 8.4km (track)
Time = 1hr 4mins
*Today done the longest distance i made!
Post Running = 1 scoops of whey + water (run out of milk)

7.45pm : Soya milk + Nasi Ayam Sesame Spicy
9.00pm : Some cake and snack..... fren's day...

Ya, ok ok. Thanks!

03-07-08

7.00am : Wholemeal bread + 3 slices of ham + 1 glass of hl milk + 1 scoops of whey + 1 multi-vitamin + 1 fish oil
11.00am : some cookies
12.10pm : Chicken rice
6.00pm : Big dinner (china dumpling, beef slices, beehun, beer......)
10.30pm : 1 glass of hl milk....

today just rest... prepare for run on sunday by eating... (carbo loading??!!)

Sporky,
Thanks for your advice! Yup, 2 slices of bread. hehe, just take ham because it's easy and no need to cook, anyway still got 12 slices to be finished. May be next time i should try cooked some chicken and put in fridge to take at breakfast.

Whey as snack? So u mean i just bancur it with some water will do?

04-07-08

6.05am - 6.40am : Jogging
7.05am : 2 slices of wholemeal bread + 3 slices of ham + oat + mueslie + 1 glass of HL milk + 1 scoops of whey + 1 multi-vitamin + 1 fish oil
^seems like too much?
9.00am : Kopi O
12.20pm : Bak Kut Teh, hahaha, eat a lot again! ^^
3.30pm : Orange Juice
5.30pm : 1 green apple

about to depart to KL!

06-07-08

5.20am : 1 Milo + 2 Gardenia + 1 fish oil + 1 multi-vitamin

7.30am : Siemens Run 10k (actual distance around 8.4km + hilly)
Result :
Time : 45mins 52sec
Place : 152 .... missed medal by 2 places.....

Post running : 5 small cups of 100plus!

9.30am : FIsh Ball Kueh Tiao Soup + Teh Ais

1.50pm : McChiken Combo Meal
3.50pm : Roti Jala + Milo (air asia meal)
5.40pm : Rice + Taufu + Seafood soup + Vege

7.00pm - 8.10pm : Swimming
9.20pm : 1/2 glass of HL Milk + 1 green apple

This post has been edited by toto4d: Jul 6 2008, 09:53 PM

Thx! thx! Actually I oso a bit surprised, today i just push all the way, but with reasonable pace only la. The timing is better than my usual training.

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Added on July 6, 2008, 9:51 pmHehe, ya. I used to train with 6-7km ma. 3 days before I trained with 11km, so oredi ready for the distance, but not the hills.
Need to do carbs loading 2 days b4 the run to ensure enough energy for the long distance lo. You can do it also.

This post has been edited by toto4d: Jul 6 2008, 09:51 PM

Haha, your choice lo. I have too much fat to be burned...

Progress pic..... next time la, now not much different yet.

07-07-08

Diet
6.50am : 1 glass of HL Milk + 1 scoop of whey + 5 spoons of oat + 1 spoon of muesli + 1 multi-vitamin + 1 fish oil
8.00am : 1 glass of Green Tea
10.15am : 1 glass of Green Tea + 1 Wholemeal Bread stick (gardenia size) + 2 slices of ham + 1 leaf of lettuce
12.50pm : 1 glass of Carrot Milk + 1 Nasi Goreng Pattaya + 2 Fried Eggs
1.30pm : 1 glass of Green Tea (bancuh semula, just little taste)
3.00pm : Kopi O + 1 Wholemeal Bread stick (gardenia size) + 2 slices of ham + 1 leaf of lettuce
8.00pm : 1 glass of HL milk + 1 Scoops of whey + 1 chicken salad (big portion) + 1 egg + 1 fish oil + 1 multi-vitamin


Workout :
11.50am - 12.40pm : Gym
Some Strecthing + Bicycle for Warm-up
30 x Bicycle Crunch

Incline Bench Press * Smith
15 x 70lbs
4 x 10 x 120lbs

Decline Drumbell Bench Press
10 x [25lbs x2]
3 x 8 x [35lbs x 2]

Barbell Deadlift
10 x 70lbs
3 x 10 x 90lbs

40 x Bicycle Crunch

6.00pm - 7.20pm : Swimming
Yes, today able to do full lap breathstroke with breathing! Got some improvement in swimming class liao.

This post has been edited by toto4d: Jul 7 2008, 09:10 PM

Bro, Thx! Thx!
Yupe, I am eating a lot of protein at morning. Considering my heavy weight (now around 95kg), I tot I should take a lot of protein? Now I try to bring some protein to my small meal (morning and afternoon teabreak) by preparing some wholemeal sandwich with ham/cheese/eggs. Still try to make my meal better by doing experiment.

Indeed, my workout not much. Limited time for workout cos i just do it at lunch break. Will try to push more.

Thanks!

ya, this is an alternative way to do it. Just need to prepare some bottle to bring it to office.

LOLZ... yalo, if according to the 1g protein/1lbs body weight, i have to consume a ton of protein..... but currently i not dare to consume so much yet, just try to increase the protein step by step.

By the way, I am trying to cut my weight (from fat) because I got a lot of Fat, would consume a lot of protein help or reduce the cutting effect? I just wonder cos protein oso got calory. And yes, for sure i try my best to cut carbs.