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, once again, great run!! Damn terror!!!!!

I think you have a lot of protein in the morning, try even out the protein throughout meal if you can. you are eating alot but your workout seems too little. Just my 2 cents.

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!

Milk gives quite good amount of protein though. A serving of HL milk gives 12.5g of protein. Perhaps u wana have it as ur snack instead.

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

buddy u r heavier than me by 2 kgs hehe, ur proper protein intake will be a gram to a pound of ur body weight, if u r 95 then u protein intake will be 209g, and devide that into 6, will be ard 35 per meal. if hl, u got to drink at least 500ml (25g) and add on some oat meal that make it as 35g. so that will be a protein rich meal, but u got to consider ur cals and carbs intake too.

From ur meal plan, it seems quite ok, but ur nasi goreng nex time u can add in ayam which is better than telur. (more protein)

Cheers.

This post has been edited by jamis: Jul 8 2008, 10:14 AM

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.

@toto4d
Try 1g per 1lb lean body mass first

i think protein intake under 1lbs 1g wont give u extra fat (but still depends on ur diet)

Syd G got a point there since u r trying to lose fat, and fat dont need to use protein to maintain hehe

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.

@toto4d
I wouldnt recommend HL milk for cutting. Too much carbs.

You eat ostrich eggs ah? 17g protein each

I think the amount of protein that's listed is pretty much overstated. Wantan Mee protein also count

2 eggs = 34 g of protein? that much?

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 +++

---

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

whey with water is nice la, with milk of course richer la ..
egg white is 4g and yolk is 2g. Btw, this is very general as some eggs are bigger and some are smaller..

Wuss. Real protein drinkers drink teh whey with teh water. Rawr.



What I used to eat last time :

Morning : 2 scrambled eggs. 1 sugarless coffee with 1 scoop of whey (36g)

Mid Morning : Green apple + 2 scoops of whey&water

Afternoon : 1 pcs of chicken breast or enough meat to give me around 20g of protein + tonnes of veges

Mid Afternoon : String cheese (8-10g of protein) or almonds (trace protein) depending on budget

Dinner : 2 pcs of chicken, 1 whole fish, meat or anything that can provide me with at least 30g of protein

Pre bed : 250ml Milk (10g) + a scoop of whey (24g)

It's not that hard really

syd, it is not hard at all, when u get use to it, u will get VERYVERY hungry aft 3hrs haha.

My breakfast = 7eggs white +3whole egg +4slice of bread +2 table spoon of pb + banana Awesome.

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

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

yeah monday to friday , 5 days cycle. My normal meal will be either whey+ oatmeal or chicken 100 -150g with bread or rice.

Beef is awesome but, its a lil costy. hehhe

isnt that amount of egg is unhealthy?

well no nd to start an arguement but just for u to know