how bout packing ur own meals and how bout making your own nescafe ice

i love this, when I am starving I mix:

HEALTHY NESCAFE ICE
1/2 scoop low carb vanilla protein powder
3/4 cup cold brewed coffee (nescafe or whatever brand that works for u)
4 ice cubes
1/2 cup cold water
4 packets of Equal (optional)
1/2 tsp cocoa to shake things up (I use heinz unsweetened cocoa powder/ possible substitute - if u r not strict on diet can be any chocolate powder (cadbury perhaps?)

StrongLift 5x5
#31
Saturday, 2009 November 6

Woot, today workout was nice, i love 20 reps! surprisingly it was kinda easy for the first two set. i think i will have a great soreness in the following day laugh.gif

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
2x20x80kg+2x20x15lbs Pullover
1x20x80kg--Push Push Pushhhhhhhhhhhhhh, you don't want to see my face during last 3 reps

Bench Press
3x8x40lbs
2x5x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x3x120kg

Dips
1x5xBW

8am: Breakfast
3 eggs
2 slice of WW bread


12.15pm: Lunch
Nescafe Ice
RIce+chicken+pork+vege

5.45pm: Pre
Nescafe
Chocolate bar

7.15pm: Workout

9.30pm: Post
1whey
2 glucose polymer

9.45pm: Dinner
Rice+Butter chicken+egg

10.15am: Supper
Multivitamin
Flaxseed oil

This post has been edited by yeah_guyz: Nov 15 2009, 10:37 PM

i am always think of packing my own meals. but then too lazy..haha. i did do some sandwish for the morning snack and afternoon snack.

your recipe of nescafe sounds nice to me XD

thanks for the idea

StrongLift 5x5
#32
Tuesday, 2009 November 10

Nice workout, tried hang clean and a round of The Bear Complex feel so good
Single hand snatch is just nice, but my left hand cant really get into groove like my right hand

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x100kg

Military Press
1x10xOly Bar
1x5x30kg
5x5x50kg-Passed


Bent Knee Inverted Row
3xFxBW

Negative Pull up
do till no energy

Shrug
2x10x50kg
1x20x50kg

Hang Clean
3x10xOly bar

Single Hand BB snatch
1x6xOly bar

8am: Breakfast
3 eggs
2 slice of WW bread

11.30am: Tea
1 slice of WW bread

12.45pm: Lunch
Rice+pork+egg+taofu
Nescafe Ice

6.15pm: Pre
Oatmeal+Raisin+Yogurt
Nescafe

7pm: Workout

8.40pm: Post
1whey
1 glucose polymer

9.30pm: Dinner
Rice+chicken
Multivitamin
Flaxseed Oil

This post has been edited by yeah_guyz: Nov 15 2009, 10:35 PM

where are the pics! =.=

Show yours then mine will be up!
no excuse that no camera

StrongLift 5x5
#33
Sunday, 2009 November 15

My Bench Press sucks...

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x100kg

Bench Press
1x10xOly Bar
1x5x40kg
1x3x70kg
1x3x70kg
1x4x70kg

Incline DB Bench Press
3x10x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x5x120kg

Dips
1x5xBW

Hang Clean
1x10xOly Bar
2x10x30kg

Shrug
2x10x90kg

Single Hand Snatch
1x6xOly Bar

8.20am: Breakfast
2 eggs
Nescafe

11am: Brunch
Teh Ice
Wantan Mee+pork+chicken

4pm: Lunch
Teh ICe
Nasi Goreng Kampung+Egg

4.45pm: Tea
NEscafe

7.30pm: Workout

9.15pm: Post
1whey
1 glucose polymer

9.35pm: Dinner
Fried Rice+ Chicken
Teh O ice Limau

10.20pm: Supper
Multivitamin
Flaxseed oil

10.15am: Supper
Multivitamin
Flaxseed oil

Switch to heavy dumbbell bench press for a while and then switch back,worked for me!

ok, will take your advise.

but normally is my triceps failed me...

StrongLift 5x5
#34
Thursday, 2009 November 20

Overhead press strength dropped.. feel good on front squat, works alot on abs
the hang clean tax my forearm so hard.

Strength Workout

Front Squat
1x10xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
3x10x60kg

Overhead Press
1x10xOly Bar
1x5x30kg
2x5x45kg
1x3x45kg
1x4x45kg
1x5x45kg

Pendlay Row
1x5x40kg
5x5x50kg

Inverted Row
3xFxBW

Shrug
3x10x80kg

Hang Clean
3x10x32.5kg


8am: Breakfast
Whey
Bread

10.30am: Tea
bread

12.15pm: Lunch
Rice+egg+pork+vege
Nescafe Ice

6.45pm: Pre
Oatmeal+Raisin+Yogurt
Nescafe

7.35pm: Workout

9.15pm: Post
1whey
1 glucose polymer

10pm: Dinner
Chicken
2 slice of PB WW Bread
Multivitamin
Flaxseed Oil

Magic 50
Saturday, 2009 November 21

Phew! it is harder than i thought.

Soft Tissues Work

Magic 50
Time Taken: 13min 52sec

5 round of
5x15kgx Dumbbell Snatch Each Hand
5x10kgx Dumbbell Swing Each Hand
10xBWx Burpee

8am: Breakfast
Whey
2 slice of Bread
Multivitamin
Fish Oil

10am: Tea
2 slice of WW bread+chicken

12pm: Brunch
2 slice of WW bread+chicken

1.20pm: Brunch
Rice+chicken+egg
Teh Ice
Peanut Biscuit

6.30pm: Pre
Oatmeal+Raisin+Yogurt
WW bread

6.45pm: Workout

7.30pm: Post
1whey

8.15pm: Dinner

StrongLift 5x5
#35
Sunday, 2009 November 22



Strength Workout

Front Squat
1x10xOly Bar
1x5x30kg
1x5x40kg
1x5x50kg
4x10x60kg

Bench Press
1x10xOly Bar
1x5x50kg
1x5x70kg

DB Bench Press
1x5x50lbs
3x6x45lbs

Deadlift
1x5x60kg
1x5x80kg
5x5x100kg

Dips
1x6xBW
2x4xBW



2.45pm: Brunch
Teh Ice
Chicken Rice
Guava

6pm: Pre
Oatmeal+yogurt+raisin
1 slice of WW bread

7pm: Workout

8.40pm: Post
1whey
1 glucose polymer

9.30pm: Dinner
Chicken
4 slice of WW bread

10.20pm: Supper
Multivitamin
Flaxseed oil

10.25am: Supper
Multivitamin
Flaxseed oil
Guava

Magic 50
Tuesday, 2009 November 24

Phew today supposed to be my gym day, but reach home late, so do the magic 50 instead.


Magic 50
Time Taken: 12min 19sec

5 round of
5x15kgx Dumbbell Snatch Each Hand
5x10kgx Dumbbell Swing Each Hand
10xBWx Burpee

8am: Breakfast
Whey
2 slice of Bread

10am: Tea
1 slice of WW bread

12pm: Lunch
Rice+Pork+egg
Nescafe Ice

4.30pm: Tea
Some Junk

7.45pm: Pre
1 slice ww bread
Nescafe

8.45pm: Workout

9.30pm: Dinner
2 slice of WW bread
5 eggs
Multivitamin
Flaxseed Oil

StrongLift 5x5
#36
Wednesday, 2009 November 25

phew, hang clean is killing my forearm.

Strength Workout

Front Squat
1x10xOly Bar
1x10x30kg
1x6x40kg
1x6x50kg
5x10x60kg

Overhead Press
1x10xOly Bar
1x5x30kg
5x5x45kg

Hang Clean
1x10xOly Bar
3x10x35kg

Seated Cable Row
2x8x100lbs
1x8x120lbs

Upright Row
3x15xOly Bar


8am: Breakfast
3 Eggs
2 slice WW Bread


12.25pm: Lunch
Laksa
ABC

7.35pm: Pre
Oatmeal+Raisin+Yogurt
1 slice WW bread
Nescafe

8pm: Workout

9.25pm: Post
1whey
1 glucose polymer

10pm: Dinner
Chicken
2 slice of PB WW Bread
Multivitamin
Flaxseed Oil

StrongLift 5x5
#37
Wednesday, 2009 December 3

Rest for 1 week, i think the DOMS gotta kill me.

1st tried on Overhead Squat with loaded barbell, phew, damn hard to balance, shaking all the way down when squat 40kg,
next set lower to 30kg, seem like got better move by placing the barbell alil behind the head.


Strength Workout

Front Squat
1x10xOly Bar
1x10x40kg
3x10x60kg

Overhead Squat
1x8x40kg
2x8x30kg

Bench Press
1x10xOly Bar
1x5x40kg
2x5x70kg

DB Bench Press
1x8x40lbs
2x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
2x5x110kg

Dips
1x5xBW

8am: Breakfast
Milk
2 slice WW Bread

12.25pm: Lunch
Rice+chicken+pork
Barli

3pm: Tea
WW bread
Cake

7pm: Pre
Oatmeal+Raisin+Yogurt
1 slice WW bread

7.30pm: Workout

9pm: Post
1whey
1 glucose polymer

9.30pm: Dinner
Chicken
Multivitamin
Flaxseed Oil

StrongLift 5x5
#38
Saturday, 2009 December 5


Strength Workout

Front Squat
1x10xOly Bar
1x10x40kg
3x10x62.5kg

Overhead Squat
1x10xOly bar
2x5x30kg
1x5x40kg

Overhead Press
1x10xOly Bar
5x5x45kg

Pendlay Row
5x6x50kg

DB Row
3x20x40lbs

8am: Breakfast
Whey
2 slice WW Bread

11am: Tea
1 slice WW Bread

12.15pm: Lunch
Rice+pork+chicken
Nescafe Ice

4.30pm: Tea
3 eggs
Guava

6.45pm: Pre
Oatmeal+Raisin+Yogurt

7.30pm: Workout

9.10pm: Post
1 whey
1 glucose polymer

10pm: Dinner
Chicken

1am: Supper
Multivitamin
Flaxseed Oil
3 eggs

StrongLift 5x5
#39
Thrusday, 2009 December 11

I love Overhead Squat!

Strength Workout

Front Squat
1x10xOly Bar
1x10x40kg
3x10x62.5kg

Overhead Squat
1x5x30kg
2x5x40kg
1x8x40kg

Bench Press
1x10xOly Bar
1x5x40kg
2x5x70kg
1x3x70kg

DB Bench Press
3x5x22.5lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
2x5x110kg
1x3x125kg-with strap

Dips
1x5xBW

Single hand Barbell Snatch
3x5xOly Bar

8am: Breakfast
Whey
2 slice WW Bread

9.30am: Tea
Coffee
BRead

12.25pm: Lunch
Rice+pork+egg
Pineapple
Teh Ice

7.45pm: Pre
Oatmeal+Raisin+Yogurt

8.30pm: Workout

10.05pm: Post
1whey
1 glucose polymer

11pm: Dinner
Chicken
Broccoli
Egg
Bean
Multivitamin
Flaxseed Oil

1am: Supper
Tart

StrongLift 5x5
#40
Sunday, 2009 December 13
Strength Workout

Front Squat
1x10xOly Bar
1x10x40kg
3x10x62.5kg

Overhead Squat
1x5x30kg
3x5x40kg

Overhead Press
1x10xOly Bar
5x5x47.5kg

DB Row
3x20x45lbs


1.55pm: Lunch
Mee+pork
Teh Ice

3.30pm: Tea
Mango
Guava

5.30pm: Pre
Oatmeal+Raisin+Yogurt

6.30pm: Workout

7.35pm: Post
1 whey
1 glucose polymer

8.30pm: Dinner
Chicken
Broccoli
Bean

10.30am: Supper
Multivitamin
Flaxseed Oil
Chocolate Ball

Thrusday, 2009 December 17[/b]

today workout was sucks, pretty crap.. i got a very bad mood and very bad feeling after the squat that stop me to continue my workout..

Strength Workout

Squat
1x5xOly Bar
1x5x40kg
1x8x60kg
1x20x80kg

Front Squat
1x10x60kg

Overhead Squat
1x5x40kg

Dips
1x7xBW
1x3xBW

Dumbbell Snatch
1x2x50lbs

8am: Breakfast
Nescafe
WHey

12.45pm: Lunch
Rice+pork+egg
NEscafe Ice

8.25pm: Pre
Oatmeal+Raisin+Yogurt

9pm: Workout

9.30pm: Post
1whey
1 glucose polymer

10pm: Dinner
Chicken
WW Bread
Chocolate waffle ball
Multivitamin
Flaxseed Oil

Sunday, 2009 December 20[/b]
Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x20x80kg

Front Squat
1x10x65kg

Overhead Squat
1x5x30kg
3x5x40kg

Overhead Press
1x10xOly Bar
1x5x50kg
2x5x45kg

DB Row
2x20x50lbs
1x15x50lbs

4.15pm: Lunch
Mee+pork
Teh Ice

6pm: Pre
Oatmeal+Raisin+Yogurt

6.30pm: Workout

8pm: Post
1 whey
1 glucose polymer

9pm: Dinner
Chicken
Egg
Bean
Tomato

10.30am: Supper
Multivitamin
Flaxseed Oil