I call it butterfly cause it looks like butterfly shape..

Friday

0930 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk

1400 - beef with veggies + 1 table spoon of olive oil

1630 - beef with veggies + 1 table spoon of olive oil

1800 - Workout

1930 - 1 serving of Anabolic O.D

2030 - beef with veggies + 1 table spoon of olive oil

2330 - 2 scoop of Mass Milk

Chest - Upper/ Lower

DIPS

1 x bw x 50
1 x bw x 25
1 x bw x 25

Cable Cross Over

1 x 5KG x 15
1 x 7.5KG x 15
1 x 10KG x 12
1 x 12.5KG x 08

Smith Incline Chest Press

1 x 20KG x 15 ES
1 x 30KG x 12 ES
1 x 35KG x 08 ES

Sited Lateral Incline Press

1 x 25kg x 15 ES
1 x 25kg x 15 ES
1 x 25kg x 15 ES

Incline DB Fly

1 x 22lb x 15
1 x 27lb x 12
1 x 33lb x 10
1 x 33lb x 08

Whoa, means you eat 4 chicken breasts in one day.

How much do you spend on chicken breasts a week?

Yea, sometime 4, 4 1/2 or 3 1/3 but it depends. In a week I'll spend around 100 - 150 on grocery only.

Groceries including chicken, beef and your vegetables?

YUP...

SAT

0930 - 1 bowl of honey Oats + peanut butter
- 9 egg white with 1 yolk

1200 - Spaghetti + beef + veggies

1400 - Spaghetti + beef + veggies

1630 - Beef + veggies

1730 - Spaghetti + beef + veggies

1855 - UN 3 Tabs of BCAA

1900 - workout

2040 - MAP Anabolic O.D

2140 - 3 Tandoori Chicken
- 2 Capati

2400 - 1 1/2 scoop of Mass Milk

ARM

Triceps Push down

1 x 15kg x 20
1 x 20kg x 15
1 x 25kg x 12
1 x 30kg x 08

DB Skull Crusher

1 x 22lb x 12 ES
1 x 27lb x 12 ES
1 x 33lb x 10 ES

Cable Overhead Press

1 x 15 kg x 15
1 x 17.5 kg x 12
1 x 20 kg x 10

Cable Reverse Grip Push down

1 x 15kg x 12
1 x 15kg x 12
1 x 20kg x 10

Sited EZ bar Preacher curl

1 x 5kg x 18 ES
1 x 5kg x 15 ES
1 x 5kg x 12 ES

Standing EZ bar curl

1 x 5kg x 15 ES
1 x 5kg x 15 ES
1 x 5kg x 15 ES

Sited Concentration curl

1 x 22lb x 12
1 x 27lb x 12
1 x 33lb x 10

SUN

0930 - 1 bowl of Honey Oat with peanut butter
- 9 egg white with 1 yolk

1300 - Rendang Daging

1500 - 1 chicken breast + veggies + 1 table spoon of Olive oil

1800 - 1 chicken breast + veggies + 1 table spoon of Olive oil

1930 - 1 pack of M-STACK

2015 - Workout

2115 - 1 serving of MAP Anabolic O.D

2200 - 1 chicken breast + veggies + 1 table spoon of Olive oil

2330 - 2 scoop of Mass Milk

BACK


Smith Dead lift

1 x 20kg x 15 ES
1 x 30kg x 15 ES
1 x 40kg x 15 ES
1 x 50kg x 12 ES
1 x 60kg x 10 ES
1 x 70kg x 10 ES
1 x 80kg x 07 ES

Close Grip Lat pull down

1 x 50kg x 20
1 x 60kg x 15
1 x 70kg x 10

BB ROW

1 x 20kg x 15 ES
1 x 25kg x 12 ES
1 x 30kg x 10 ES

High Row

1 x 20kg x 15 ES
1 x 25kg x 15 ES
1 x 30kg x 15 ES

This post has been edited by Kmaru: Oct 5 2008, 10:58 PM

may i know how much your budget for whole food each month?
exclude supplements

Chow

look at the amount of beef, tat must be alot, but awesome.

Lets say around 650 for this month and that's if my mom support me a bit, if not it will reach to 800

MOND

0930 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk

1100 - 1 Animal M-Stack

1130 - workout

1310 - 1 serving of MAP Anabolic O.D

1340 - 1 Chicken Breast + veggies + 1 table spoon of Olive oil

1530 - Beef + veggies + 1 table spoon of Olive oil

1730 - 1 smoked salmon sandwich

1900 - 1 Chicken sandwich

2100 - Beef + veggies + 1 table spoon of olive oil

2330 - Beef + veggies + 1 table spoon of olive oil

LEG / Hamstring

Single sited leg curl

1 x 15kg x 20
1 x 15kg x 20
1 x 20kg x 15

Sited Leg curl

1 x 20kg x 20
1 x 25kg x 20
1 x 30kg x 15
1 x 35kg x 15

Front BB squat

1 x 20kg x 15 ES
1 x 25kg x 15 ES
1 x 30kg x 10 ES
1 x 35kg x 10 ES
1 x 40kg x 07 ES ( no energy for last rep )

Single Leg Press

1 x 40kg x 15
1 x 50kg x 12
1 x 60kg x 12

Leg Extension

1 x 20kg x 25
1 x 20kg x 25
1 x 20kg x 25

Hip Adduction

1 x 30kg x 30
1 x 40kg x 25
1 x 30kg x 30

TUES Rest day

0930 - 1 bowl of Honey oat with peanut butter
- 9 egg white with 1 yolk
- 2 green tea

1200 - 1 Animal M-Stack

1240 - beef with veggies and 1 table spoon of olive oil
- 1 Gatorade

1430 - Beef with veggies and 1 table spoon of olive oil

1630 - Beef with veggies and 1 table spoon of olive oil

1830 - Beef with veggies and 1 table spoon of olive oil

2100 - Beef with veggies and 1 table spoon of olive oil

2230 - Coleslaw + Clay pot Tofu

WED

0930 - 1 bowl of honey oat with peanut butter
- 10 egg white with 1 yolk
- 2 green tea

1130 - 1 Animal M-Stack

1200 - Workout

1330 - 1 serving of MAP Anabolic O.D

1410 - 1 wheat tortilla with 1 chicken breast + veggies + 1 table spoon of Olive oil

1700 - 1 wheat tortilla with 1 chicken breast + veggies + 1 table spoon of Olive oil

1930 - Beef + veggies + Olive oil

2230 - Beef + chicken + veggies + olive oil

2400 - 1 1/2 scoop of Mass Milk


CHEST - Upper/ Lower

Dips

1 x bw x 50
1 x bw x 25
1 x bw x 25

Cable Cross Over

1 x 5kg x 15
1 x 7.5kg x 15
1 x 10kg x 12
1 x 12.5kg x 08

Smith Incline Chest Press

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 40kg x 04 ES ( No power )

DB FLY

1 x 22lb x 15 ES
1 x 27lb x 12 ES
1 x 27lb x 12 ES
1 x 33lb x 10 ES

Sited Incline Chest Press

1 x 30kg x 08 ES
1 x 30kg x 08 ES
1 x 30kg x 08 ES

DB incline press

1 x 22lb x 35 ES
1 x 22lb x 35 ES

This post has been edited by Kmaru: Oct 10 2008, 02:21 PM

THUR

0930 - 1 bowl of honey oat with peanut butter
- 10 egg white + 1 yolk
- 2 green tea

1200 - 1 Animal M-Stack

1230 - workout

1340 - 1 serving of MAP Anabolic O.D

1420 - 1 wheat tortilla bread with 1 chicken breast + veggies + 1 table spoon of olive oil

1630 - 1 wheat tortilla bread with 1 chicken breast + veggies + 1 table spoon of olive oil

1900 - 1 chicken breast + beef + veggies + 1 table spoon of olive oil

2230 - 1 chicken breast + beef + veggies + 1 table spoon of olive oil

2330 - 1 1/2 scoop of UN Mass Milk

ARM

Triceps Push down

1 x 15kg x 20
1 x 20kg x 15
1 x 25kg x 12
1 x 30kg x 10
1 x 35kg x 08

DB Skull Crusher

1 x 22lb x 15 ES
1 x 27lb x 12 ES
1 x 33lb x 12 ES
1 x 33lb x 10 ES

Overhead Triceps Press

1 x 15kg x 15
1 x 20kg x 12
1 x 22.5kg x 10

Reverse Triceps Push down

1 x 15kg x 15
1 x 15kg x 15
1 x 20kg x 12

Sited EZ bar Preacher Curl

1 x 7.5kg x 18 ES
1 x 7.5kg x 15 ES
1 x 7.5kg x 12 ES

DB hammer concentration curl

1 x 22lb x 12 ES
1 x 27lb x 10 ES
1 x 27lb x 10 ES

Cable Curl

1 x 5kg x 20
1 x 5kg x 20
1 x 5kg x 20

where's the pics?

got to chill.... there will be by 15 of November

what do u mean by chicken breast?
How is it prepared? Steamed?

Dang... u're so strict with your diet, +1000 respect.
Do you ever get tired?

that's his passion, his life

My chicken breast is the Butterfly chicken breast.. Again, its boiled than simmer with veggies

Strict ?? Naa, Im just loving what I do.. If I don't keep my food clean Ill be unhappy, it is just my mentality. I don't get board nor tired. Dieting for me is much much cheaper than eating outside food.