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

NO progress pic?
1month liao LOL

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

Lengzhai,

They're giving running vest instead of tshirt. Whats ur vest size?

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...

Can. I'll get u the biggest size ok?

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??!!)

Bro, try replacing HAM with bacon or chicken meat...processed meat isnt that healthy after all.
I assume that you are eating 2 slices of bread (5g), 1 glass HL milk (12.5g), you have closed to 20g of protein for your breakfast already. (I havent add the protein from HAM)
Put your whey as your snack at 11am instead of having cookies? Perhaps u can take half scoop here and the other half for snack around 3pm. So each snack you should have ~10g of protein.

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?

yeah, just drink your whey during your 'snack' time....it shouldn't make u full but to replenish the proteins..

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

wow, u finished 8.4km in 45 mins, that is great!!! good job bro!!

lol, u can run so fast and so long?
I think i cant tahan more than 2km LULZ

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.

---

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

if i do it i will waste my 2 months effort on bulking in 1 week of cardio

wish to do some cardio lulz i feel like im startin to have a tummy!

Eh, whr the progress pic!