Hi, I am starting my journal to track my progress and get's comments. Please comment as you wish to. Thanks.

Stat:
Age : 25
Height : 178 cm

Previous condition (15-6-2008):
Weight : 97 kg
Running : 6.3 km in 34mins.

Current condition (10-9-2008):
Weight : 92 kg
Running : 10.2 km in 52mins.

GOALS:
1. To be 85kg by December 2008, reducing body fat.
2. Able to perform half marathon by October 08.
3. Able to perform full marathon by 2009.
4. Better Body Shape

Training Plan (Just start these since May 08):
Mon, Wed, Fri : Noon do Gym, Evening do jogging.
Tue, Thu : Evening Hiking.
Sat : Morning Badminton, Evening Hiking.
Sun : Morning Badminton, Evening Swiming.

Current Supplement:
1. Whey Protein (ON 100% Whey)
2. Solaray Multi-vitamin.
3. Solaray Fish Oil.
4. 1L of HL milk daily.
5. Glucosamine or Chondroitin Sulphate

Will update my training progress starting tomorrow!

This post has been edited by toto4d: Sep 10 2008, 08:38 PM

no gambar?

Oh.... a bit paiseh to put gambar le.....

nothing paiseh one, so many gemuk lyn(no offense) post their photo, even skinny twig like me and specx also post our ribcage fugly photoes

u know, when u post photo will be more motivated to workout, and u will see progress!

hmm... u r rite oso... let's me take some pic la.

Jun 08:



This post has been edited by toto4d: Jun 15 2008, 05:03 PM

lol, 97kg? u dont look that bad for that weight. actually quite good.
i seen 97kg worst than you, those pure fat.


i se defination of chest muscle, and your arm dont look flabby, just some cardio, ur arm will look great.

ur chest also same, very easy to make it rock hard.

more effort on the love handles, u will be as good as darklight79 ( ok maybe not darklight79, but stil sure better than me)

i bet u berapa bulan sure tougher and nicer body than me

Haha, thanks for your encouragement! (But I think it's still long way for me...)

In fact, I was 110kg during June 07, just achieved 97kg very recently. Not much cut on food, more by exercise.
Now I am trying to take Low Carb High Protein nutrition, and increase the training rate. Hopefully can get better result soon.

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Added on June 16, 2008, 8:36 am15-6-08

Breakfast :
1 glass of HL milk + 2 scoops of whey
1 capsule of fish oil, 1 tablet of multivitamin
1 wantan mee

10am-12pm : Badminton

Lunch : Rice + pork + apple juice

Dinner : Salad + Fish

7pm-8pm : Swimming

Supper (9pm) : Muesli + HL milk

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Added on June 16, 2008, 2:37 pm16-6-08

6.50am : Muesli with HL milk + 2 scoops of Whey, 1 x fish oil, 1 x multi-vitamin

8.30am : Coffee
11.00am : 2 pcs of Jacob Craker

11.50am - 12.40pm : Gym

3 minutes x Bicycle
30 x Bicyle Crunch

Drumbell Bench Press
10 x 20lbs
10 x 20lbs
3 x 10 x 25 lbs

Drumbell Military Press
3 x 10 x 20 lbs

Drumbell Fly
3 x 10 x 20 lbs

20 x Sit-up

Drumbell Decline Bench Press
2 x 10 x 25lbs
2 x 8 x 40lbs

Barbell Incline Bench Press
3 x 10 x 90lbs


Lunch : 1 glass carrot milk, 2 fried eggs, 1 Pattaya Fried Rice (Carbo!)

Teabreak (3.30pm) : Teh Tarik + Wholemeal Sandwich

5.50pm: Jogging at Stadium
Run 15 x lane 4
Distance : 6.3km
Time : 34.67 mins.

After Jogging : 1 glass of HL milk + 2 scoops of Whey

Dinner : 1 glass of HL milk + Chicken Salad, 1x fish oil

Salad Ingredients:
4 leaf of lettuce
200g of boiled chicken breast
50g of boiled Broccoli
4 pcs of cherry tomato
1 batang taiwan cucumber
half biji onion
1 slices of Anchor's cheese
2 tablespoon of italian dressing



This post has been edited by toto4d: Jun 16 2008, 10:30 PM

get a NIKE+!!!!!
lol

i want a nike+. damn nice!

here's a video of it


I WANT ONE OF THSOE!

LOL! I was tempted by Nike+ also, my current Nike Airmax 180 is Nike+ ready. But I was set back by the ipod because I sweat damn much. Dunno where to put the ipod when i run cos my whole body just sweat unstoptable...
I been to US last 2 months, I wont sweat when i jogged there, due to the cold weather and dry air. If go there then worth to buy. The kit only 19usd in US.

LOL< there is a strape la. can strap the ipod around ur bicep arm area, so dont need put pocket.

dont need worry, if the strap kena sweat, can wash ma, plastic only!( oh wait, plastic cant absorb sweat )

nike+ worth the money if u love jogging or want motivation.

Music+ hot chick voice tell u how much u run

nike+ motivates you to run, isnt that enough reason to use it?

17-06-08

6.40am : 1 glass of HL Milk + 2 scoops of whey + Muesli + 1 apple + 1 multi-vitamin + 1 fish oil

9.45am : Teh Tarik + 1 Chicken Pie

12.00pm : Pan Mee + Air Tebu

4.00pm : Coffee + 1 Sandwich + 2 Cucur Udang

5.30pm - 7.30pm : Tennis *Replace hiking

7.30pm: 1 100plus + 1 glass of Pineapple Juice + 1 Diet Coke + 1 Pattaya Fried Rice + 1 Mushroom Soup (seems like eating too much....)

9.00pm: 1 glass of HL Milk

Today seems like eat more than workout... tomorrow have to work harder...

+ 1 Diet Coke + 1 Pattaya Fried Rice + 1 Mushroom Soup
Abang how to lose weight like this

4.00pm : Coffee + 1 Sandwich + 2 Cucur Udang<<<<<<<<<< why got this extra meal, tambah calory saja

Indeed.... paiseh betul.

Oh, the cucur udang and sandwich appear because today got free refreshment after attending a workshop, so makan more a bit lo.....

aiyo, me also restrict myself from taking junk food eventhou i can(skinny ma)
I wil keep my stomoch for proper meal

damn wish to eat those burger, leko, kelapa water, coke, 7up after school
but then i would take nonsense food and spoil my diet

learn it the hardway, short term enjoyment(which u wil forget after enjoying for like 1min) cannot replace hard earn disiplin

so any plans of nike+?
i cant get it off my mind

Raindrops,

LOL... i think i wont go for the Nike+ currently la, I enjoy day dream while jogging, so the music is not crutial for. May be will get the Nike+ sportband later, that looks good.


18-06-08

6.45am : 1 glass of HL Milk + 2 Scoops of Whey + Muesli + 1 Apple + 1 Multi-vitamin + 1 Fish Oil

8.00am : Teh C Kosong

11.00am :Hio Pia

11.50am - 12.40pm : Gym

2 minutes Bicycle for warm up
30 x Bicycle Crunch

Bent Over Barbell Row
1 x 10 x 50lbs
3 x 10 x 70lbs

Squat
4 x 10 x 90lbs

Lateral Pulldown (Back)
1 x 10 x 80lbs
2 x 8 x 100lbs

Lateral Pulldown (Front)
2 x 8 x 100lbs

30 x Bicycle Crunch

Barbell Biceps Curl
2 x 10 x 30lbs

Lunch : 1 glass of carrot milk + 1 Balacan Fried Rice + 2 Telur Mata Lembu

4.00pm : 1 cup of coffee

5.45pm : Jogging
Laps : Run 17 x lane 4
Distance : 7.142km
Time : 40.93 minutes
Today slower... but did additional 2 laps..
Post Jogging intake : 1 glass of HL milk + 2 scoops of Whey

8.00pm : Dinner, Salad + 2 x fish oil + 1 Green Apple + 1 x Diet Coke

Salad Ingredient:
200g Boiled Chicken Breast
1 slice of Anchor Cheese
1/4 Red Pepper
4 leaf of lettuce
1 Crystal Tomato
2 Cherry Tomata
1/2 Taiwan Cucumber
1/2 Onion
2 spoons of Italian Dressing




This post has been edited by toto4d: Jun 18 2008, 08:30 PM

lol raindrops and toto damn good friends eh? lol.

hey dude. i recommend u one thing. dont just run for long distance alone. train properly. do sprints. if u run everyday, do long distance jogging on your weight lifting days. non weight lifting days do HIIT sprints. google for HIIT. its a lot better. make sure to watch your diet. i see u have been skipping breakfast. breakfast is the most important meal. eat good oats and good eggs. make sure to set a full rest day once a week.

waht good firends, just reply comment la.

but can counted good friend jor lol

LOL, haha, good LYN friends!

Jones007 : Thanks for your suggestion, will increase the breakfast intake and try to do the HIIT.

HIIT is good shit. and it works

Oh, HIIT is High-intensity interval training (HIIT), "A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes." ~ Wikepedia

Hmm... I used to do hiking during not weight lifting day, the hiking will be going up (high intensity) and down (rest) around 8 times, hehe, dunno can consider as HIIT or not...

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Added on June 18, 2008, 8:41 pmOh.. the 8:12 seems like a recommended timing... will try it soon. But may be need to get a timer for that.

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Added on June 19, 2008, 7:53 pm19-06-08

6.45am : 1 glass of HL Milk + 2 scoops of whey + 1 multi-vitamin + 1 fish oil

7.30am : 1 teh tarik + 1 fried bi hun + 1 fried egg + ikan bilis

10.00am : Teh

1.00pm : Big Lunch, Department Lunch (Shark Fin, Chicken, Abalon, Fish, Chicken, Prawn..... )

3.00pm : Coffee

5.20pm : Hiking ( ) Today good speed, too much mosquito is chasing behind, have to keep on moving.....
After hike : 1can of 100plus, 1 glass of HL milk + 2 scoops of whey

7.30pm : Salad (same ingredient as yesterday) + ligh coke + 2 fish oil

Tomorrow going to have company lunch again.... seafood!

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Added on June 20, 2008, 8:55 am20-06-08

6.05am : 1 glass of HL Milk + 2 scoops of whey + Dark Seed Bread

6.45 am : Gym *later got company lunch and field trip, so move to morning.

3 mins Bicycle

Barbell Bench Press
10 x empty Bar
10 x 70lbs
3 x 8 x 90lbs

40 x Bicycle Crunch

Incline Barbell Bench Press
10 x 70lbs
3 x 10 x 90lbs

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

Drumbell Bent Over Flying
3 x 10 x 20lbs

Post Workout : 300ml HL Milk + 2 scoops of whey

7.45am Breakfast : 1 orange juice, 1 peanut butter bread, 2 half boiled eggs

8.40am : Teh C kosong

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Added on June 20, 2008, 7:20 pm12.00 pm : Big Seafood Lunch

5.30pm : Jogging
15 laps x Lane 4
Distance : 6.3km
Time : 32.75mins!

Post Jogging : 1 glass of HL + 2 Scoops of Whey + 2 fish oil + 1 multi-vitamin

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Added on June 21, 2008, 2:15 pm21-06-08

7.10am : 1 glass of HL + 2 Scoops of Whey + 2 fish oil + 1 Multivitamin

7.40am : 1 Teh C + 1 Wantan Mee

9.00am -12.00pm : Badminton

12.30pm (Lunch) : Fried Koew Tiao + 2cans of 100plus + 1 can of Soya Bean

4:00pm : Hiking

7.00pm : BBQ... eat a lot

This post has been edited by toto4d: Jun 22 2008, 10:07 AM

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...

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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

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.

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.

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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

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!

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

I'm going to put a firm no, that amount of eggs isn't unhealthy.
I'm not going to write the long ass article again that I did a few months back. Just research and look on pubmed

Eggs are NOT unhealthy. They're superior to, I daringly say, any form of poultry in terms of BI factor, usability and nutrition. And yes, take the yolk. I've been eating an average of 10 eggs a day for 2 years and my cholesterol is perfectly fine. My dad with high cholesterol, I put him on an oats+eggs diet has seen a great drop in his cholesterol levels.

Not arguing, just informing.

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....

Wow, your snack is like my main meal!! A piece of advise, alto 100 plus is good after a workout as u need some sodium to attract more water to rejuvenate it,but 100plus isnt clear water and it will definitely make u fat if u consume too much. Hehe, I havent touch those drinks for a long time.
RM0.02 saja.

I would take the 100plus out too..water will do
and u only need to count ur lean mass for protein intake..
ON pure whey is not good if u want to reduce ur weight since u dont really feel full after drinking it, try some whey blend it last longer
just my opinion and the Hawker food thing, get rid of it first, if not eat it once or twice on weekend..
keep on the good works ! cheers !

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.

Haha, 100plus dont give u energy la bro! hehe, try gatorade if u want energy!! Instead, i will recommend coffee without sugar. A full cup of black coffee should give u the pump u need if u are not numb towards caffeine though.

ON whey is just basic whey protein. It really depends on what you want to get from ON. take it if u want it as a protein supplement. As mentioned, if u want to have better recovery, go for glutamine instead. Alternatively, i would recommend u casein or other slow released protein that may help in recovery. U can try ON 100% casein or even blends like syntha-6 or matrix 5.0

brother toto4d, for ur post workout protein shake i would suggest you to add in 1-2 table spoon(tats depend on ur bodyweight, u got to goggle around) dextrose (glucolin) or maltodextrin for the reason of stimulating insulin spike and prevent fat storage while ur body is in a starvation stage.

As for ur normal meal replacement or recovery, normal whey will do the job. add ur whey wif oatmeals or any mixture that u prefer.

Other than that, dont waste ur money on other "slow release" protein like egg protein, casein, synta-6, soy or anything. I tried it, whey still work the best and most economical. But if u do not have any restriction on ur financial, then u can try all hehe coz i m poor.

this is wat i eat during mid lunch -

11am whey + 4scoops of oat meal
1.30pm Rice + meat (economy rice mostly )
4.30pm whey + 4scoops of oat meal
.....

Prebed 10 eggs+pb or banana/meat+banana/milk+1scoop of oat+whey(not very nice, since i m suffering from lactose intolerence Else it will be a awesome supper(it consist of 80% casein)