erhmm.. i dont really know this man. but the it's better than we strain our pancrease to release insulin all the time right?


01/08/08 - Friday - shoulder, forearms, traps

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 2 tablespoon peanut butter
1200: cafeteria's food - sardin, chicken, scrambled eggs, vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of carotino oil
1830: 3/4 roasted chicken from tesco + 2 tablespoon of carotino oil
2200: 2 scoop of whey protein shake
0100: 1 scoop of whey +2 tablesspoon carotino oil + Vitamin E

Workout:
Seated Military Press
1 x 10 x 45lbs(warm up)
1 x 10 x 55lbs
4 x 8 x 50lbs

Dumbbell shoulder press
1 x 10 x 7kg (each hand)
4 x 10 x 9kg

Seated Bent Over Rear Delt Raise
3 x 10 x 4kg (each hand)
1 x 8 x 5kg

Side lateral raise
1 x 10 x 4kg (each hand)
4 x 10 x 5kg

Front Dumbbell Raise (palm facing down version)
1 x 10 x 5kg
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
4 x 10 x 6kg

Standing Dumbbell Upright Row
1 x 10 x 6kg (each hand)
3 x 10 x 7kg

Dumbbell Shrugs
3 x 10 x 25lbs (each hand)
1 x 10 x 35lbs

Wrist curls
5 x 10 x 10kg + ez-bar

This post has been edited by yeahs4.1: Aug 4 2008, 08:15 AM

i workout from 8.30 until 10pm, so normally 10pm is my post workout shake la. drink on spot after some light stretching.. typo there, should be 10pm.

office hours, cant eat KFC here

hmm.. more protein in breakfast? still not enough? as much as i like eggs, 3 half-boiled eggs makes me feel like drinking soup already
3 eggs = 18g
cheese = roughly 3g? cant remember..
what more to add besides eggs?

tough decision..

p/s: it sounds easy on words, but drinking oil is kinda gross although i finished up 1/2 litter of olive oil already

This post has been edited by yeahs4.1: Aug 1 2008, 04:35 PM

there is already some very small amount of lactose in the whey, i hope it's enough.. anyway, Xtend BCAA is very tempting, heard great reviews on the watermelon flavour..

as for weight, now i'm weigthing 58kg already. but yea, will consider to put in more pump of protein.


2/8/08 - off day *dont feel like doing HIIT*
1000: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce.
###outings at queensbay mall###
1300: kenny roger's 1/2 chicken(black pepper) ala carte
1800: some fried pork with some vege
2100: fried eggs with tuna and onions
2300: 1 scoop of whey + 2 tablespoon carotino oil + Vit E

3/8/08 - off day
0900: 1 scoop whey + 2 tablespoon peanut butter
### went to wet market to get some meats ###
1200: 2 fried eggs with tuna + 1 tablespoon carotino oil
1500: some pork with steamed brocolli, cauliflower, green peas
1800: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce.
2100: some pork with steamed brocolli, cauliflower, green peas
2300: 1 scoop of whey + 2 tablespoon carotino oil + vit E

lao, your watermelon doesnt have BCAA lah

can't you read?


it depends on the BV(biological value). mine are like 80%, i roughly get 20g per scoop

04/08/08 - monday - chest/tricpes day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce.
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: chicken breast, sardin, some vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1.5 tea spoon of carotino oil
1900: steamed fish with carrots, mushrooms, raw lettuce + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 9kg(each hand)
3 x 10 x 30lbs
2 x 10 x 25lbs

Chest flyes (flat)
1 x 10 x 5kg(each hand)
3 x 10 x 6kg
1 x 8 x 7kg

Inclined dumbbell bench press
1x 10 x 10kg(each hand)
1 x 6 x 30lbs
3 x 10 x 25lbs

Chest flyes (inclined)
1 x 10 x 5kg
3 x 10 x 6kg
1 x 8 x 7kg

machine assisted body weight dips
3 x 10

triceps extension:
4 x 4kg (each hand)

triceps pulldown
4 x 10 x 40lbs
1 x 10 x 50lbs

machine dips
1 x 10 x 90lbs
2 x 8~9 x 80lbs

time used: 1 hour 45 minutes

remarks: it feels good to switch back to dumbbells. at least i can feel that my chest/arms are pushing themselves hard enough.

6/8/08 - tuesday - leg/abs day

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil
1000: 1 scoop whey + 1 tablespoon carotino oil
1200: chicken drumstick, fish, ladies finger + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1.5 table spoon of carotino oil
1900: fried pork with some lettuce + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 fry egg with tuna + 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Squat
1 x 10 x 75lbs
3 x 8 x 105lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 200lbs

Seated Calf raise
1 x 10 x 90lbs
3 x 15 x 70lbs

Lying Leg curls
1 x 10 x 40lbs
2 x 9 x 50lbs

Knee / Hip Raise On Parallel Bars
3 x 10

Inclined crunch
2 x 10

Reversed crunch
3 x 8~9

Front bridge
3 x 1 minute

time used: 1 hour

remarks: no motivated at all in gym. something was bothering my mind. couldnt really focus, thus performed badly compared to last week. some workouts were not even completed. felt quite hungry when i finished, eaten a fry egg with tuna when i got back. Disappointed.

This post has been edited by yeahs4.1: Aug 6 2008, 08:26 AM

i couldnt focus. i tried but it was like..
anyway, since today is offday for me, i should get a proper rest and get myself fire up again.

progress? doing fine now, some increament on the poundages, strength level. the most obvious one is the endurance level. last time i could manage to complete maybe 3 set, now is 4. slight decrement on the waist line also. this week marks the 3rd week i started this diet

some muscle gain lah, not that obvious yet.. the good news is i'm having fat loss..

lol, soon. you can ask Snecx, i'm about his size

sure thing bro, see you this Friday

7/8/08 - thursday - back/biceps

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce + 2 tablespoon carotino oil +multivits + Vit E
1000: 1 scoop whey + 1 tablespoon carotino oil
1200: chicken drumstick, fish, vege + some peanut butter
1530: 1 scoop whey + 1.5 table spoon of carotino oil
1900: steamed fish, brocolli, cauliflower + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Deadlift
1 x 10 x 65lbs
3 x 9 x 95lbs
1 x 6 x 100lbs

Weighted Hyperextensions (Back Extensions)
1 x 10 x 0kg
3 x 10 x 14kg

Wide-grip Lat pulldown
1 x 10 x 40lbs
3 x 10 x 50lbs
1 x 10 x 60lbs

Machine row (mid row)
4 x 10 x 40bs
1 x 10 x 50lbs

Dumbbell row (each hand)
1 x 10 x 1kg
3 x 10 x 10kg

Underhand Cable Pulldowns
3 x 10 x 50lbs
1 x 10 x 70lbs

Seated cable row
1 x 10 x 50lbs
3 x 10 x 60lbs

Alternate dumbbell curl
1 x 10 x 6kg
3 x 10 x 8kg

alternate dumbbell hammer curl
1 x 10 x 6kg
3 x 10 x 8kg

time used: 1 hour 43 minutes

Remarks: just realised that my 'pull' is very weak compared to my 'push'. i dont really feel sore today, maybe the workout last night was not that intense..



This post has been edited by yeahs4.1: Aug 9 2008, 02:08 PM

08/08/08 - friday - shoulder/traps/forearms

Diet:
0630: 1 fry egg, 2 half boiled eggs + 2 tablespoon carotino oil + multi vits
0930: 1 scoop whey + 1 tablespoon peanut buteer
1200: fried chicken, sardin, vege + some peanut butter
1530: 1 scoop whey + 1.5 table spoon of carotino oil
1900: some pork, steamed brocolli, cauliflower 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 fry egg, 1.5 tablesspoon carotino oil + Vitamin E

Seated Military Press
1 x 10 x ~15kg
2 x 10 x 45lbs
1 x 8 x 55lbs
3 x 10 x 50lbs

Dumbbell shoulder press
1 x 10 x 7kg (each hand)
3 x 10 x 8kg
2 x 10 x 10kg

Seated Bent Over Rear Delt Raise
3 x 10 x 4kg (each hand)
1 x 10 x 5kg

Side lateral raise
1 x 10 x 4kg (each hand)
3 x 10 x 5kg

Front Dumbbell Raise (palm facing down version)
1 x 10 x 4kg
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
3 x 10 x 6kg
2 x 10 x 7kg

Standing Dumbbell Upright Row
4 x 10 x 8kg

Dumbbell Shrugs
4 x 12 x 25lbs (each hand)

Wrist curls
1 x 10 x 8kg + ez-bar
5 x 10 x 10kg + ez-bar

time used: 1 hour 36 minutes

Remarks: was not 110% pumped, but still doing ok i guess

11/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions, raw corals + multivits
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: chicken breast, sardin, some eggplant + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 table spoon of peanut butter
1900: steamed fish and some pork, steamed brocolli + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
flat dumbbell bench press
2 x 10 x 25lbs
3 x 8 x 30lbs

Chest flyes (flat)
1 x 10 x 5kg(each hand)
3 x 10 x 6kg

Inclined dumbbell bench press
1x 10 x 10kg(each hand)
3 x 8 x 25lbs

Chest flyes (inclined)
1 x 10 x 5kg
3 x 10 x 6kg

machine assisted body weight dips
3 x 10

triceps extension:
4 x 8 x 4kg (each hand)

triceps pulldown
1 x 10 x 40lbs
3 x 8 x 50lbs

machine G-chest press
1 x 6 x 70lbs
2 x 10 x 60lbs

machine dips
1 x 8 x 90lbs
3 x 10 x 80lbs

time used: 1 hour 20 minutes

remarks: drop of strength is noticable as i tried to increse the intensity by decreasing rest time between sets. workouts were kinda okay, although i'm not really satisfied with the performance

12/08/08 - tuesday - legs/abs

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil + multi vits
1000: 1 scoop whey + 1 tablespoon peanut butter
1200: chiken drumstick + scambled eggs + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter
1900: steamed fish, beans, ladies fingers + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Squat
1 x 10 x 85lbs
3 x 8 x 110lbs
1 x 5 x 115lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 200lbs *full stack already*

Seated Calf raise
1 x 10 x 50lbs
4 x 12 x 80lbs

Lying Leg curls
1 x 10 x 40lbs
3 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
3 x 10

Inclined crunch *lost motivation for crunches already*
1 x 10

Reversed crunch
3 x 10

Front bridge
1 x 2 minutes
2 x 1.5 minute

time used: 1 hour 13 minutes

remarks: my quads were fully pushed, i was having some difficulties when decending staircase. it has been sometime since i last felt the sensation. satisfied with overall legs workout.

14/8/08 - thursday - back/biceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + garlic, wrapped in lettuce + carotino oil +multivits + Vit E
1000: 1 scoop whey + 1 tablespoon peanut butter
1200: chicken drumstick, scambled eggs, cooked pumpkin + 2 tablespoon carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter
1900: steamed fish, carrots, green peas + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Deadlift
1 x 10 x 75lbs
2 x 10 x 95lbs
1 x 10 x 100lbs
1 x 5 x 105lbs

barbell row *1st attempt under a trainer supervision*
1 x 10 x 45lbs
2 x 10 x 55lbs
1 x 10 x 50lbs
1 x 10 x 45lbs

Weighted Hyperextensions (Back Extensions)
1 x 10 x 0kg
3 x 10 x 14kg

Wide-grip Lat pulldown
1 x 10 x 40lbs
3 x 10 x 50lbs

Machine row (mid row)
4 x 10 x 40bs
2 x 10 x 50lbs

Dumbbell row (each hand)
1 x 10 x 8kg
3 x 10 x 10kg

Underhand Cable Pulldowns
1 x 10 x 50lbs
3 x 10 x 60lbs

Seated cable row
1 x 10 x 40lbs
3 x 10 x 50lbs

Alternate dumbbell curl
3 x 10 x 8kg

time used: 1 hour 26 minutes

remarks: row is great, i love row the most among the big 5 that i do. just that rowing after deadlift is a pain in the ass.. lower back was so exhausted that i couldnt really maintain my form. overall it was still okay as i was doing very light. the trainer there advised me to do the row first before i do deadlift..



This post has been edited by yeahs4.1: Aug 18 2008, 09:53 AM

15/8/08 - friday - shoulder/traps/forearm day

0630: 3 half boiled eggs + 2 tablespoon carotino oil + multi vits
0930: 1 scoop whey + 1 tablespoon peanut butter
1200: fried chicken, sardin, vege + 2 tablespoon carotino oil
1530: 1 scoop whey + 1 table spoon peanut butter
1900: some pork, steamed vege + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake
2330: 1 tablesspoon carotino oil + Vitamin E

Seated Military Press
1 x 10 x45lbs
2 x 8 x 60lbs
1 x 8 x 55lbs
1 x 8 x 50lbs
1 x 8 x 45lbs

Dumbbell shoulder press
1 x 10 x 8kg (each hand)
3 x 10 x 10kg

Seated Bent Over Rear Delt Raise
1 x 10 x 4kg (each hand)
3 x 10 x 5kg

Side lateral raise
4 x 10 x 4kg (each hand)

Front Dumbbell Raise (palm facing down version)
1 x 10 x 5kg
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
3 x 10 x 5kg
2 x 10 x 6kg

Standing Dumbbell Upright Row
1 x 10 x 7kg
3 x 10 x 8kg

Dumbbell Shrugs
4 x 12 x 25lbs (each hand)

time used: 1 hour 23 minutes

remarks: didnt manage to complete the forearms workouts, the gym was closing so i just skipped it.. been eating a lot during weekends, all meat and fats only.. lacking some vegetable

18/08/08 - monday - chest/triceps day

Diet:
0630: low carb sandwitch - 2 hardboiled eggs + butter + tuna + onions + carotino oil, wrapped in cabbage.
0930: 1 scoop whey + 1 tablespoon of peanut butter
1200: fried chicken breast, chicken drumstick, pumpkin + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of peanut butter
1900: some pork + egg plant + green peas + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + grounded flaxseed
2330: 1 cheddar cheese + Vitamin E

Workout:
flat dumbbell bench press
1 x 10 x 25lbs
1 x 6 x 35lbs
3 x 8 x 30lbs

Chest flyes (flat)
1 x 10 x 6kg(each hand)
3 x 10 x 7kg

Inclined dumbbell bench press
4x 8 x 25kg(each hand)

Chest flyes (inclined)
2 x 10 x 6kg
2 x 10 x 7kg

machine assisted body weight dips
3 x 10

triceps extension:
5 x 5~8 x 4kg (each hand)

triceps pulldown
1 x 10 x 40lbs
4 x 10 x 50lbs

time used: 1 hour 27 minutes

remarks: was not doing well like last week, slight drop on strength level, maybe it's because of my diet.. my left delts are feeling kinda pain, it's like twitching whenever i lower down my left arms.. i started to feel this at the end of inclined DB chest press. i think it's because i lifted up/down too fast during inclined chest press
thank god today is legs day..

today should mark 1 month i'm into this diet. still doing good, progressing slowly. i dont measure my bf these days, but noticable reduction in my waist line is good enough.


19/08/08 - tuesday - legs/abs

Diet:
0630: 3 half boiled eggs + 1 cheddar cheddar cheese + 2 tablespoon carotino oil + multi vits
1000: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1200: chiken drumstick + scambled eggs + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon peanut butter + some grounded flaxseed
1900: some pork + steamed brocolli + 2 tablespoon carotino oil
2200: 2 scoop of whey protein shake + some grounded flaxseed
2330: 2 fried eggs + Vitamin E

Workout:
Squat
1 x 10 x 45lbs
1 x 6 x 115lbs
2 x 6 x 105lbs
2 x 6 x 95lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 200lbs *full stack already*

Seated Calf raise
1 x 12 x 50lbs
4 x 12 x 60lbs

Lying Leg curls
1 x 10 x 50lbs
3 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
3 x 10

Inclined crunch *lost motivation for crunches already*
3 x 5~7

Reversed crunch
3 x 10

Front bridge
3 x 1 minutes

time used: 1 hour 15 minutes

remarks: bad workout day, couldnt squat up to last week performance. left delts are still slightly painful sometimes.

well, i stated : high fat high protein diet in 1st page, so yeah, it is.

yeah, there is. unavoidable. cheese has actually very low carb, real cheese shouldnt have carb at all.

front bridge is another name for 'plank'. it's for abs.

thanks for the explaination.

20/8/08 - off day
nothing much, i eat eat eat and eat.