how long u been training? Is this Your first time lifting weights?

yup, 1st attempt in deadlift,lunges,Squat

Week 1,Day 3
Wednesday, 2008 July 16

Rest Day


Diet

3pm: Brunch- Salmon spread 2 slice of WW Bread, LF milk, Omellet(2 egg),vege
5.30pm: Apple
8.15pm: Fried chicken breast, vege,1 broiled egg

This post has been edited by yeah_guyz: Jul 17 2008, 11:44 PM

lol, i am having my great lunch,yeah it tastes good

Frittata!!!





beware,, dont click the spoiler, otherwise hunger can lead you to death

Oi, you post pictures but no recipe!!!
Apa ni.... make me hungry lah!
Recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe... recipe...
XD

lol, refer to here
recipe
http://busycooks.about.com/od/sausagerecip...confrittata.htm

Instruction
http://busycooks.about.com/od/breakfastrec...afrittatast.htm

but i didnt follow all the recipe, i dint use pasta

once all the thing done, i just remember that i forgot to put yogurt and milk...lol WTF

but it's still taste good, and easy to cook too

This post has been edited by yeah_guyz: Jul 17 2008, 03:24 PM

looks damn good lo, I am hungry now...

try and cook it, my 1st attempt..took me only 30min
and it taste good and healthy food, u can use any recipe as you like

I dont have an oven...maybe i should try using the microwave one

deng, microwave will do la
alot method actually, i saw there is people using gas to cook it with the pan and cover
try youtube, there alot method..lol

Well, as an egg lover, as long as there's egg in it, everything will taste perfect. I was bored with plain chicken with bread, and I did omelet with strips of chicken!!! Nice!

i got no chicken in my fridge, tomorrow gotta go Jusco to get some

Week 1, Day 4
Thursday, 2008 July 17

yeah, swimming day again

Swimming Workout

Warm up
2x100(:15 Swim
Stretch

1x400(:60 Swim
8x25(:10 Kick
8x25(:20 Drill
8x50(:20 Pull

5x100(:30 Swim

Warm-down
2x50(:20 Loosen


Total Distance: 2000m

Diet
9.15am: Breakfast- A cup of coffee, 2 slice of Salmon WW bread, 1 slice of PB WW bread, 1 half-boiled egg

12am: Snack- Apple

3.15pm: Lunch- Frittata,tomato,vege

5.30pm: Tea- A cup of milk,oat

7pm: Swimming workout

9.15pm: Dinner- 2x Fried Chiken Breast,tomato,vege

10.30pm: Durian...lol

12.00am: half cup of milk

11.30pm: A cup of milk

Week 1,Day 5
Friday, 2008 July 18


Strength Workout

DB Deadlift
2x12x12kg(2x6kg)

Alternating Shoulder Press
2x12x6kg(2x3kg)

Lateral Raise
2x12x6kg(2x3kg)

DB Squat
2x12x12kg

DB Lunges
2x12x12kg

DB Press
2x12x12kg(2x6kg)

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Push Up
2x12

Concentration Biceps Curl
2x12x6kg

Triceps Overhead Press
1x12x6kg
2x12x3kg



Diet

1.30pm Brunch- sugarfree coffee,1 slice of WW bread with SalmonSpread, Frittata, tomato, cabbage

5pm Teatime- half cup of LF milk, oatmeal

5.45pm Strength workout

7pm Apple

8.30pm 1 slice of WW bread with SalmonSpread

9pm Dinner- Water-boiled Chicken breast, cabbage, broccoli,sugarfree coffee

12pm Supper: biscuit, half cup of LF milk

This post has been edited by yeah_guyz: Jul 19 2008, 12:28 AM

Week 1, Day 6
Saturday, 2008 July 19

yeah, swimming day again

Swimming Workout

Warm up
1x200(:35 Swim
Stretch

1x400(:60 Swim
4x50(:20 Drill
8x25(:10 Kick
8x50(:20 Pull


Warm-down
2x100(:20 Loosen


Total Distance: 1600m

Diet

2.30pm: Brunch
A cup of coffee, 2 slice of PB WW bread,2 half-boiled egg

4.15pm: Tea
2 oat biscuit

5.15pm: Tea
A cup of LF milk
Oatmeal

6.15pm: Swimming workout
6pm: Swimming workout

8.15pm: Dinner
2x Fried Chiken Breast
Frittata
so full after having this meals, probably taking too much

2am: Supper
1 cup of milk, 2 oat biscuit

This post has been edited by yeah_guyz: Jul 20 2008, 01:52 AM

Week 1, Day 7
Sunday, 2008 July 20

Rest Day

Today, treat yourself to something you love and enjoy every bite.

Diet

2pm: Brunch
A cup of coffee
2 slice of PB WW bread
2 hard-boiled egg(wanted to cook half-boiled...but overcooked )

4.15pm: Tea
1 oat biscuit

5pm: Tea
Apple
2 oat biscuit

6pm: Snack
2 slice of PB WW bread

8.15pm: Dinner
Nescafe ice
Popiah
Sizzling pork yi mee

today right after i awake from my dream, the 1st thing i did is stepped on my Weight and body fat scale
i am using Omron HBF-500

click spoiler for the pic


so happy, after 1st week of workout, it's showed positive figure, i lost some body fat and gain some muscle at the same time

Week 1 status
Weight: 77.7kg
Body Fat: 28%
Skeletal Muscle: 35.9%
BMR: 1756Kcal
BMI: 26.6
Visceral Fat Level: 9

Week 2 status
Weight: 77.2kg
Body Fat: 27.4%
Skeletal Muscle: 36.3%
BMR: 1750Kcal
BMI: 26.4
Visceral Fat Level: 9



This post has been edited by yeah_guyz: Jul 22 2008, 01:17 AM

Week 2, Day 8
Monday, 2008 July 21

Strength Workout

Warm-up
5min robe jumping
Full Body Stretch

DB Deadlift
2x12x14kg(2x7kg)

Alternating Shoulder Press
1x12x14kg(2x7kg)
1x12x10kg(2x5kg)

Lateral Raise
1x12x14kg(2x7kg)
1x12x10kg(2x5kg)

DB Squat
2x12x14kg

DB Lunges
2x20x14kg

DB Press
2x12x20kg(2x10kg)

Concentration Biceps Curl
1x12x9kg
1x12x7kg

DB Kickback
1x12x5kg
1x12x4kg

Cross-knee Crunch
2x20

Quarter sit-up
2x12

Plank
2x30s

Push Up
2x12

Warm-down
Full body Stretch



Diet

2pm: Brunch
A cup of coffee
3 hard-boiled egg
Chicken Breast
Broccoli

5pm: Tea
2 Sweet Potato
A cup of milk

6pm: Strength workout

7.45pm Snack
An Apple

8.15pm: Dinner
A cup of coffee
Broccoli
Chicken Breast
2 Hard-boiled egg

1am: Supper
A cup of milk
Biscuit

This post has been edited by yeah_guyz: Jul 22 2008, 01:23 AM

not trying to be an ass here but how is this a strength workout?
Did you design this program by yourself or get it off a website/magazine?

anything wrong with it?