Yupe... let's assume my BF is 35%, then my lean body mass will be 61.75kg = 136lbs.
Then I need to take 136g of protein daily.

Protein from Daily Food *today plan as example
1L HL MIlk = 50g
2 scoops of whey = 48g
Oat (4 spoons) = 17g
4 slices of Ham = 20g
2 eggs (hard-boiled) = 34g
200g Chicken (boiled) = 50g
Wantan Mee = 15g

Basically 1 day i would consume around 234g of protein. Wow... I tot i am taking not much, but actually it's a lot.

Oh... I am wrong with serving size, i just simply copy from web.
2 eggs should give me around 12g protein only.'

Haha, wantan mee may be not much. But i will add some chicken +++

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Added on July 8, 2008, 11:42 amBtw, the HL milk is consumed together whey. Bancuh whey with water taste weird.

This post has been edited by toto4d: Jul 8 2008, 11:42 AM

Syd : Wow, seems like a lot whey. Nice meal plan.

Jamis : Awesome! So much eggs! You workout everyday?

Yupe, I read a lot of article supporting your information. Also the eggs cholestrol do not colerate to our blooad cholestrol.
Anyway, I not yet tried myself eating a lot of eggs yet..

08-07-08

Diet:
7.00am : 1 glass of HL Milk + 1 scoops of whey + 4 spoons of oat + 1 spoon of muesli + 2 eggs + Wholemeal Bread (1 stick) + 1 leaf of lettuce + 1 multi-vitamin + 1 fish oil
8.00am : 1 glass of Green Tea
10.00am : 1 glass of Green Tea + 2 slices of wholemeal bread + 2 slices of ham + 1 leaf of lettuce
12.15pm : Wantan Mee + Liang Teh
1.30pm : 1 glass of Green Tea
4.00pm : 2 slices of wholemeal bread + 2 slices of ham + 1 leaf of lettuce
Post Hiking (6.40pm) : 2 cans of 100plus
7.15pm : 1 glass of HL milk + 1 scoops of whey + chicken salad + 2 fish oil
Post Swimming : 1 can of 100plus + 1 glass of carrot milk
9.45pm : 1 Green Apple + 1 multi-vitamin

Workout:
5.20pm - 6.40pm : Hiking
7.40pm - 8.30pm : Swimming

Hehe, seems like today a lot of 100plus, but the hiking and swimming really made me tired like hell. Also increase the portion of multi-vitamin and fish oil to cope for the exercise rate. Feeling the leg going to cramp at the end of swimming....

Spooky : Yes. Haha, just feel too tired, sweat too much, but still want to go swimming, so take the 100plus.

Cicada73 : Basically i just want the the ON whey to help my muscle recover faster as everytime my workout or running will push untill muscle fatigue. If there is some better whey blend, which would you suggest?
Thanks.

Spooky : 100plus same content as Gatorade la. As long as it's isotonic drink, it would help to create the gylcogen.

Jamis : I just start workout with whey recently. Might try your suggestion in future. Now want to see how whey perform 1st. Thanks.

09-07-08

Diet :
7.05am : 1 glass of HL MIlk + 1 scoops of whey + 2 slices of wholemeal bread (hazelnut chocolate spread) + 1 Green Apple + 2 fish oil + 1 multi-vitamin
8.00am : 1 glass of Green Tea
11.20am : 1 slice of Wholemeal Bread * Late snack due to meeting .....
12.50pm : 1 glass of Carrot Milk + Mix Vege Salad + 3 Fried Eggs + 1 slice of Wholemeal Bread
3.15pm : 2 slices of Wholemeal Bread + 1 glass of Green Tea
7.10pm (post running) : 1 glass of HL MIlk + 1 scoops of whey + 1 Green Apple
8.00pm : 1 can of Diet Coke + Big Portion Chicken Salad + 1 Green Apple + 2 fish oil + 1 multi-vitamin
9.30pm : 1/2 glass of HL Milk

Salad Ingredients:
200g Boiled Chicken Breast
1/2 Red Pepper
3 Leaf of Lettuce
1/2 Large Onion
5 Cherry tomato

Workout:
11.50am - 12.40pm : Gym
Streching
40 x Bicycle Crunch

Squat *Smith Machine
10 x 70lbs
2 x 10 x 120lbs
2 x 10 x 140lbs

Barbell Bent Over Row (small Barbell)
10 x 60lbs
3 x 10 x 80lbs

Lateral Pull-down (front)
10 x 80lbs
3 x 8 x 120lbs

40 x Bicycle Crunch

5.50pm - 7.00pm : Jogging
Total Distance = 2 x 1.5km (road) + 17 x 0.42km (track) = 10.142km
Total Time = 20mins (road) + 41.30mins (track) = 61.30mins

Today no energy to run longer distance .... may be rushing too fast at early laps. Totally pancit after run...

Time vs Laps (1 lap = 420m)


This post has been edited by toto4d: Jul 9 2008, 10:27 PM

Thanks for your advice. Those websites are good.

Hi Metalfreak,

Ya, normal lat pull down using machine. I mean front by pulling it to chest, sometimes i pull down to back, which train another set of muscles.

Hehe, actually i donno how should I grip it, i just grip it hard enough so my hand feel "power" to pull it down.

Back

Front

LOL! Nice Video! Thx dude!
Just heard from fren that back lat pull down having risk to shoulder injury, so it's not advisable to do, or do with extra precaution.

10-07-08

Diet:
6.50am : 1 glass of HL Milk + 1 Scoops of whey + 4 spoons of oat + 1 scoops of muesli + 1 Green Apple + 1 Multi-vitamin + 2 fish oil
8.00am : 1 glass of Green Tea
10.00am : 1 glass of Green Tea + 1 Stick of Wholemeal Bread + 1 slices of Ham + lettuce
12.20pm : Nasi Campur
2.45pm : 1 glass of Nescafe + 1 Stick of Wholemeal Bread + 1 slices of Ham + lettuce
5.00pm : 1 Stick of Wholemeal Bread + 1 slices of Ham + lettuce
7.30pm : 2 slices of wholemeal bread (hazelnut chocolate spread) while preparing dinner.
8.00pm : 1 glass of HL Milk + 1 Scoops of whey + Scramble Egg Salad + 1 Green Apple + 1 multi-vitamin + 1 fish oil

Scramble Egg Salad Ingredients:
4pc of Eggs
1/2 glass of Milk
some butter
a lot of lettuce
1/4 onion
1/4 red pepper
4 cherry tomato
1 spoon of Italian Dressing

Workout:
5.50pm - 7.00pm : Swimming

Today still tired because of yesterday jogging.... anyway, at least done some workout.

My Dinner :

11-07-0

Rest Day.....

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Added on July 12, 2008, 9:29 pm12-07-08

Badminton Day.... hahaha. today lazy update..

This post has been edited by toto4d: Jul 12 2008, 09:29 PM

13-07-08

Diet:
5.10am : 1 glass of HL Milk + 1 scoop of whey + 2 slices of Wholemeal Bread + 1 multi-vitamin + 1 fish oil
7.20am (post running): 2 cups of Milo
8.10am : Teh C + Wantan Mee
12.10pm : Mixed Rice
6.30pm : 1 glass of HL Milk + 1 scoop of whey + Cheese Salad + 1 fish oil

Workout:
6.30am - 7.15am : Run for Charity
Distance : 10km (should be around 9km)
Time : 00:43:39

14-07-08

Diet:
6.40am : 1 glass of HL Milk + 1 scoops of whey + 4 spoons of oat + 1 fish oil + 1 multi-vitamin
8.00am : 1 glass of Green Tea
9.45am : 2 slices of Wholemeal bread
12.45pm (post workout) : 300ml of HL Milk + 1 scoops of whey
12.50pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried Eggs
2.30pm : 1 glass of Nescafe tanpa Gula
4.50pm : 2 slices of Wholemeal Bread
8.15pm : KFC Dinner Plate!
9.00pm : 1 Green Apple + 1 fish oil

Workout:
12.00pm - 12.40pm : Gym
Streching
30 x Bicycle Crunch

Squat * Smith Machine
10 x 90lbs
2 x 10 x 140lbs
10 x 150lbs

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

Barbell Shoulder Shrug
3 x 10 x 90lbs

Incline Bench Press *Smith
10 x 90lbs
8 x 140lbs
2 x 10 x 120lbs

40 x Bicycle Crunch
10 x Crunch

Drumbell Bent Over Flying
2 x 15 x [15lbs x 2]

6.00pm - 7.10pm : Swimming

15-07-08

Having flu... rest.... due to too much exercise?

16-07-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoops of whey + 2 slices of wholemeal bread (PB + Choc) + 1 multivitamin + 1 fish oil
8.00am : Green Tea
10.00am : 2 slices of wholemeal bread (Choc)
12.45pm : 1 glass of Carrot Milk + Nasi Goreng Pattaya + 2 fried eggs
3.00pm : 2 slices of wholemeal bread (PB)
6.45pm (post running) : 1 glass of HL milk + 1 scoops of whey + 1 Green Apple + 1 fish oil
8.15pm : Company Dinner (Beers + Salad + Grilled fish/chicken + Boiled Vege)
10.40pm : 1/2 glass of HL Milk

Workout:
11.45pm - 12.35pm : Weight Training
Streching + 40 x Bicycle Crunch

Barbell Deadlift:
3 x 15 x 50lbs

Barbell Bent Over Row:
3 x 10 x 50lbs

Machine Lat Pull Down:
12 x 70lbs
3 x 10 x 100lbs

30 x Crunch

5.45pm - 6.20pm: Running
Distance : 7 x 800m = 5.6km
Time : 29.25mins
*Today run at new venue, a park with uneven road, may be can train to get used to change of gradient?

Basically a soft training day, just recovered from flu, dun want to overpush...

17-07-08

Diet:
6.55am : 1 glass of HL MIlk + 1 scoops of whey +1 Green Apple + 1 multivitamin + 1 fish oil
7.25am : 1 bowl of bubur ayam
8.00am : Green Tea
10.00am : 2 slices of wholemeal bread (Choc)
12.15pm : Nasi Campur + Chinese Tea
3.00pm : 1 slices of wholemeal bread (PB) + Necafe
6.45pm (post Hiking) : 1 can of 100plus + 1 glass of HL milk + 1 scoops of whey + 1 fish oil
7.35pm : 2 glass of Milk Tea + Tomyam Mee
9.50pm : 1/2 glass of HL Milk

Workout:
5.35pm - 6.40pm : Hashing

LOLZ, totally recoved from flu liao! Sweat like hell during hashing.

18-07-08

Diet:
6.45am : 1 glass of HL Milk + 1 Scoop of Whey + 4 spoons of Oat + 2 Scoop of Muesli + 1 fish oil + 1 Multi-vitamin
7.30am : 1 Regular Coffeebean Cafe Latte
10.00am : 1 glass of Teh Tarik + 2 slices of Wholemeal Bread (Choc + PB)
12.45pm (post workout) : 300ml of HL MIlk + 1 scoop of whey
12.50pm : 1 glass of Carrot Milk + Ginger Chicken RIce + 2 Fried Eggs
3.30pm : 1 glass of Green Tea + 1.5 Slices of Wholemeal BRead (Choc + PB)
7.05pm (post running) : 1 glass of HL Milk + 1 Scoop of whey + 1 fish oil
7.30pm : 1 glass of Sour Plum Tea + Sea Weed + Taiwanese Dumpling

Workout:
11.50am - 12.40pm : Weight Training
Streching
30 x Decline Bench Sit-up

Squat *Smith Machine
10 x 90lbs
3 x 10 x 140lbs
10 x 160lbs

Barbell Bench Press
10 x 50lbs
2 x 10 x 90lbs
6 x 90lbs (planned do 10, failed at 6)

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

Drumbell Shoulder Shrug
3 x 20 x [45lbs x 2]

20 x Decline Bench Sit-up

6.05pm - 6.50pm : Running at Bulatan Park
Distance = 9 x 800m = 7.2km
Time = 37.92mins

Basically a good day! Also bought a new Badminton Shoe - MIZUNO WAVE BLOCKER 5!

19-07-08

Badminton Day! Nothing special.

My dinner : Grilled Salmon!!!