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??!!)

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.

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.