I stay until 5.30pm only. I didn't swim the other day, i'm not good in swimming la.
I'm tarc alumni also. I go college on saturday only.
I usually go TARC gym at 3.30pm. Weekdays i exercise at home.
Deadlift is kinda difficult to me, everytime i do deadlift, i very scare coz I afraid my DL form is not correct.
I don't like deadlift, but i love squat!
Perhaps it's becoz of the reason #11.

most likely i swim during tues, thrus,sat 6pm after i back from my work
woot, so early go swimming, want to get darker skin?

DL is fun actually, no one guide me, i just go through those video..lol and look at mirror i guess i did it correct form kua...;p

perhaps can swim next time, i love swimming, can teach you breaststroke and freestyle if you want to. RM50 charge applied too..lol j/k

hahah, whatever you wana say, i just dont like deadlift hahahaahaha.....maybe i will do it later but not now ...

haha, i didnt type that
that 's quoted from the bodybuilding forum

Week 4, Day 24
Wednesday, 2008 August 6

my quad is sore for whole day...i love the feeling..lol
i have to climb up and down everyday...i staying at 5th floor..lol luckily got hand-rail

Rest Day


Diet

7.15am: Breakfast
1 slice of PB WW Bread
2 half boiled egg
2 Tbs of olive oil
A cup of coffee

10.30am: Tea
2 slice of PB WW Bread

12.40pm: Lunch
Rice+vege++meat
Teh ice

3.30pm: Tea
2 slice of PB WW Bread

6.15pm: Tea
2 chicken wing
1 yao cha guai

7.15pm: Tea
A cup of Coffee

8.40pm: Dinner
2 piece of KFC chicken

12am: Supper
A cup Of HL Milk
Nutri Snack

Week 4, Day 25
Thrusday, 2008 August 7

Wow , today workout is nice, i'm like full with energy. i love this feeling, but i know that, tomorrow when i going downstair, i gotta rely on the hand rail..lol

Stength Workout
5min Warm up
Full body Stretch

Barbell Squat
1x12xOlympic Barbell
1x12x25kg
1x12x35kg
1x12x40kg

Barbell Bench Press
1x12xOlympic Barbell
DB Bench Press
1x12x60pound(2x30pound)
1x12x40pound(2x20pound)

Barbell Deadlift
1x12xOlympic Barbell
1x12x27kg
1x12x37kg
1x12x37kg

Crunches
2x20

Decline Bench Press
2x12xpound(2x5pound)



Diet

7.45am: Breakfast
1 slice of PB WW Bread
2 half boiled egg
2 Tbs of olive oil
A cup of coffee

10.30am: Tea
2 slice of WW Bread

12.40pm: Lunch
Rice+vege++meat
Teh ice

3.15pm: Tea
Siu Pao

3.45pm: Tea
2 slice of PB WW Bread

5.25pm: Tea
Siu Pao

7.25pm: Strength Workout

9.45pm: Dinner
Roasted Chicken
Carrot
Bak Choi
A cup of HL milk

1. induce more protein in your tea breaks. cut the bread if you can, taking hard boiled eggs is better. too much breads..
2. cut the damn teh ais
3. siu pao? western bodybuilders try to avoid donuts(some failed miserably) and you're eating 2 siupao? where is protein?
4. dinner is okay, try to eat as soon as you finish workout. it's important to stop your body from catabolic state. once you stop workout, you can drink milk to cause insulin spike in your blood. eat full meal within 1 hour.
5. where is pre bed time meal?

1. lol, that is the easy way to prepare my tea,, hardboiled egg is good idea. will take that into account
2. plain water then next time
3. siupao consist of protein please..lol
4. lao...lvy was delaying my damn time ..that's why i am late.. but still btw 1 hour, milk for post workout, i saw that darklight said milk is not recommended for post workout?
5. i were full..


To yeahs4.1 only!!

1st,
siupao has more carbs over protein. it's okay to take it sometimes, but not that much please

2nd,
milk is bad for post workout as it slows down protein absorptions, your body hungers for protein after workout. the purpose of eating right after working is to cause insulin spike, force your body to stop catabolic state and go into anabolic state. the easiest way is to use simple sugar, eg: carbs. and you'll need a lot of protein at the same time. normally what some people do is to use whey + dex. since you dont have any whey yet, so i suggested you HL milk. but when i think back, it might not be a good idea also need someone to clarify this. anyhow, your main priority is to eat as soon as possible after workout.

3rd,
body builders dont eat because they feel hungry, they eat because their bodies need food.

Let me put this in perspective.
Your car usually uses Esso. Today you don't have Esso, your next best choice, Shell.

Do you wait till you find an Esso while your car goes out of fuel and bust?

Same thing, your body needs protein to recover. Do you wait till you find a scoop of whey and then drink it down? Or do you take your next best thing, which in names of convenience, would most likely be, MILK.

Understand?

nice info.

but then
milk is bad for post workout as it slows down protein absorptions

will it affect the protein from my dinner?

thanks

GARGHHHh!!!

1. Your body doesn't actually know when the hell you're done with your workout.

2. Optimally, you'll want to eat something the moment your muscles starts to break down and doesn't have enough oxygen and glucose anymore.

3. Some people will drink half-way through their workouts. What happens here? Your body starts to breakdown the proteins to be absorbed by the body. This consumes energy and plop! Halfway across the workout, you find yourself suddenly extremely sleepy.

Yes yes, tell me about the insulin spike and perfect timing for protein konek nonsense. Some people LOVE to overcomplicate things, but why? Eh they training for what? World bodybuilding championship ah?

4. Even Arnold doesn't have perfect nutrients. Good lord, rumors of him drinking beer and eating chicken, that's real! How'd I know? I don't....but I sure as hell do that sometimes when I'm out with my friends. Nothing also..

Optimally, you'd want, right after training, something high sugar, spike, drink some fast digesting protein, rest, eat your post workout meal, rest, drink casein protein, sleep.

How many of us can do that? We've a life, work, people around us. Aiyoyo, just drink something with protein and carbs and fats after you train, sudahlar.....milk is fine.

You want to start talking about glucose and protein combo, to ensure your body doesn't suddenly secrete hormones to keep fats? You're in for another 2 months of studying. Forget it...........don't overcomplicate things....especially people that are starting, you'll eventually lose motivation.

Learn, but if it's not plausible to practice, do the next best thing.

DwoinK!! *Okay, need 4rings to explain further*

i was confused by this as well last time, the way they explain it is like if u mix it with whey, it will slow down the digestion.... but wat i found out is tat, it wasnt tat true, protein is still protein, casein will be digested abit slower but still the fast one will still be absorb... by the way milk it self has whey contain......

thank for the info
appreciate it. 2moro gotta go hypermarket.. run out of material

Week 4, Day 26
Friday, 2008 August 8

Swimming Workout

Easy Swimming

Tarc had a Water Polo training, sian...cant swim lap


Diet

7.45am: Breakfast
1 slice of WW Bread
2 half boiled egg
2 Tbs of olive oil
A cup of coffee

10.30am: Tea
1 slice of PB WW Bread

12.40pm: Lunch
Rice+vege++meat
Nescafe ice

3.40pm: Tea
2 Slice of WW Bread

6.25pm: Tea
2 Half-boiled egg + oat< lol new combo

6.45pm: Swimming Workout

8.30pm: Dinner
Wantan mee

10.30pm: Snack
Nutri Snack

11.30pm: Supper
2 half boiled egg

This post has been edited by yeah_guyz: Aug 8 2008, 10:58 PM

i should correct my sentence before someone srews me.
it's not milk that slows down protein absorptions, it's fat that slows down protein absorption. they explained that mixing whey and milk will slow down digestion because milk has some fat. it's good for pre-bed time though.. 4Rings told me fats actually help in protein absorptions in our body..

Week 4, Day 27
Saturday, 2008 August 9

Rest Day

Diet

7.45am: Breakfast
1 slice of WW Bread
2 half boiled egg
2 Tbs of olive oil
A cup of coffee

10.30am: Tea
2 slice of WW Bread

12.40pm: Lunch
Rice
Pork
Sotong+prawn
Cabbage
Fish

7.15pm: Tea
1 Slice of PB WW bread

10.30pm: Dinner
Noddle

12.30pm: Supper
1 chicken
1 toast
1 teh O limau kosong ice

the reason why they using combat stroke because they can maintain the speed of freestyle while wearing a boot.

Week 4, Day 28
Sunday, 2008 August 10

well, today went to my friend convo, full with cheat meal towards all the day

Rest Day

Diet

8.25am: Breakfast
1 slice of PB WW Bread

10.30am: Brunch
Wantan mee
Teh ice

2.30pm: Tea
Teh O Limao Kosong ice

3.40pm: Lunch
Nasi Goreng Goreng Daging Merah

6.30pm: Dinner
笼的传人-牛腩拉面
omg, it taste so damn nice...



B]11.30pm: Supper[/B]
1 slice of WW bread
2 half boiled egg

This post has been edited by yeah_guyz: Aug 10 2008, 11:36 PM

Week 5, Day 29
Monday, 2008 August 11

Rest Day

Diet

7.35am: Breakfast
2 slice of PB WW Bread
2 half boiled egg
1 tbs olive oil
1 cup of coffee

10.15am: Brunch
2 slice of WW bread

12.30pm: Lunch
Teh ice
Wantan mee+duck meat

3.40pm: Tea
Biscut

5.00pm: Tea
2 slice of WW PB Bread

7.50pm: Dinner
1 slice of Secret Recipe Durian cake

8.30pm: [/B]
1 cup of milk