Good question, After my last meal just now, suddenly I feel board with it... Hem, But have to keep in shape cause competing in a close competition. I'd just got my body measurement, but not the BF% measurement. Its a competition where by it is judged on two criteria, Biggest drop in BF% and Biggest growth of muscle.

Current

Arm - 15 1/3 ( Arm flexing )
Chest - 39
Quad - 20 ( standing position )

BF = 7.7%

Prediction

Arm - 15 1/2
Chest - 39 1/3 or 39 1/2
Quad - 20, 20 1/2 or 21

BF = 5%

This post has been edited by Kmaru: Nov 14 2008, 06:47 PM

THURS

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

1200 - 1 Animal M-stack

1220 - Workout

1330 - 1 MAP Anabolic O.D

1410 - Pasta + 1 chicken breast + veggies + olive

1630 - Pasta + 1 chicken breast + veggies + olive

1900 - Pasta + 1 chicken breast + veggies + olive

2200 - 1 chicken breast + veggies + olive

2330 - Clay pot Tofu

Leg - Quad/ Hamstring

Single Leg curl

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

Leg Curl

1 x 25kg x 20
1 x 30kg x 15
1 x 35kg x 15
1 x 40kg x 12

BB Front Squat

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 35kg x 10 ES
1 x 40kg x 08 ES
1 x 45kg x 06 ES

Single Leg Press

1 x 25kg x 12 ES
1 x 30kg x 12 ES
1 x 35kg x 10 ES

Leg Extension

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

Lunges

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

Hip Abduction

1 x 30kg x 30
1 x 35kg x 25
1 x 35kg x 25

Sited Leg Press

1 x 80kg x 30
1 x 80kg x 30
1 x 80kg x 30

Abs Crunches Machine

1 x 25kg x 50
1 x 25kg x 30
1 x 25kg x 25

This post has been edited by Kmaru: Oct 17 2008, 06:47 PM

FRI

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

1145 - 1 Animal M-Stack

1330 - Pasta + 1 chicken breast + veggies + olive oil

1630 - Pasta + 1 chicken breast + veggies + olive oil

1900 - Pasta + 1 chicken breast + veggies + olive oil

2130 - 1 chicken breast + veggies + olive oil

2300 - 1 UN Mass Milk


I've suppose to go to the gym but the stupid taxi won't come. It took me more than 1 1/2 to call them and yet there's no cab wanna fetch me. End up my mom came back and send me of to work... Sometime the things that we plan for the day won't happen. Never mind, I take today as REST DAY..

tats very frustrating when u have ATE ur preworkout meal and sheet happen and u can do anything. The carbs inside the stomach just doesnt feel alright.

by the way, hows ur 1 Animal M-Stack doing? good?

I'm not worried about the carbs, it is just im in the mood and yet S**t like this happen, sometime things like this cannot be avoid.

The Animal M-Stack is doing well, I do feel that I'm growing but don't feel much on gaining strength, maybe have yo stack it with a pre-workout.

SAT

0830 - 1 bowl of honey oat with peanut butter
- 10 egg white

1330 - 1 sweet potato
- 1 chicken breast with veggies

1530 - 1 sweet potato
- 1 chicken breast with veggies

1700 - 1 sweet potato
- 1 chicken breast with veggies

1830 - 1 Animal M-Stack

1900 - workout

2000 - 1 MAP Anabolic O.D

2030 - 1 sweet potato
- 1 chicken breast with veggies

2300 - 2 chicken tandoori

Chest - Upper/ Lower

Dips

1 x bw x 50
1 x bw x 35
1 x bw x 30

Cable Cross Over

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

DB Incline Press

1 x 50lb x 12
1 x 60lb x 08
1 x 60lb x 04
1 x 45lb x 10

Sited Incline Press

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

Inline Smith machine Press

1 x 15kg x 50 ES
1 x 10kg x 50 ES

Abs Machine

1 x 30kg x 50
1 x 30kg x 50

Lying Leg raise

1 x bw x 30
1 x bw x 30

SUND

0800 - 1 bowl of honey oat with peanut butter
- 8 egg white with 1 yolk

0930 - 1 Animal M-stack

1030 - Workout

1220 - 1 MAP Anabolic O.D

1300 - 2 white bread
- 1 chicken breast and veggies + olive oil

1530 - 1 grill salmon with rice

2000 - tofu soup

2230 - 1 chicken breast with veggies + oilive

2430 - 1 1/2 UN MAss Milk

Back/ Shoulder

BB Dead Lift

1 x 20kg x 15 ES
1 x 40kg x 12 ES
1 x 50kg x 10 ES
1 x 60kg x 08 ES
1 x 70kg x 06 ES

Close Grip Lat Pull Down

1 x 60kg x 15
1 x 70kg x 12
1 x 80kg x 10
1 x 50kg x 15

BB Row

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

Rare DB Raise

1 x 22lb x 15 ES
1 x 22lb x 15 ES
1 x 22lb x 15 ES

Smith Military Press

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 40kg x 08 ES

DB Lateral Raise

1 x 22lb x 15 ES
1 x 22lb x 15 ES
1 x 22lb x 15 ES

DB Shrug

1 x 60lb x 15 ES
1 x 60lb x 15 ES

MON

1000 - 1 bowl of Honey of with peanut butter
- 10 egg white with 1 yolk
- 2 green tea

1130 - 1 Animal M-Stack

1200 - workout

1320 - 1 Anabolic O.D

1410 - Pasta + 1 chicken breast + veggies + olive oil

1630 - Pasta + 1 chicken breast + veggies + olive oil

1900 - Pasta + 1 chicken breast + veggies + olive oil

2200 - Pasta + 1 chicken breast + veggies + olive oil

2330 - 1 1/2 UN Mass Milk

Leg

Single Leg extension

1 x 15kg x 20
1 x 20kg x 15
1 x 25kg x 15

Leg Extension

1 x 30kg x 15
1 x 35kg x 15
1 x 40kg x 12

Squat

1 x 20kg x 15 ES
1 x 40kg x 12 ES
1 x 50kg x 10 ES
1 x 55kg x 08 ES
1 x 60kg x 04 ES

Leg Press

1 x 75kg x 25 ES
1 x 100kg x 15 ES
1 x 129kg x 12 ES
1 x 50kg x 25 ES

Hip Adduction

1 x 30kg x 25
1 x 35kg x 25
1 x 35kg x 25

This post has been edited by Kmaru: Oct 20 2008, 07:32 PM

may i know your squat is full squat or not?


Chow

I squat till I sit down...

TUES

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

1200 - 1 1/2 UN Mass Milk

1230 - 1 Animal M-Stack

1310 - cardio

1350 - 1 serving UN Whey Pro

1430 - Pasta + 1 chicken breast + veggies

1630 - Pasta + 1 chicken breast + veggies

1900 - 1 chicken breast + veggies

2200 - Pasta + 1 chicken breast + veggies

2330 - 1 1/2 scoop of UN Mass Milk


CARDIO

25 min on Cross Trainer, maintain around 50% - 65% of Max HR

This post has been edited by Kmaru: Oct 22 2008, 07:58 AM

WED

0900 - 1 bowl of Honey Oat with peanut butter
- 10 egg white with 1 yolk
- 2 green tea

1030 - Sleep ( to tired )

1130 - 1 Animal M-Stack

1210 - Workout

1330 - 1 serving of MAP Anabolic O.D

1400 - 3 white bread
- Pasta + 1 chicken breast + veggies + olive oil

1600 - Pasta + 1 chicken breast + veggies + olive oil

1800 - Pasta + 1 chicken breast + veggies + olive oil

2030 - Pasta + 1 chicken breast + veggies + olive oil

2230 - Pasta + 1 chicken breast + veggies + olive oil

2340 - 1 1/2 serving of UN Mass Milk

Chest - Middle/ lower

Dips

1 x bw x 55
1 x bw x 35
1 x bw x 25

Cable Cross Over

1 x 7.5kg x 15 ES
1 x 10kg x 12 ES
1 x 12.5kg x 10 ES

DB Chest Press

1 x 55lb x 12 ES
1 x 66lb x 10 ES
1 x 66lb x 08 ES

DB Fly

1 x 27lb x 12 ES
1 x 27lb x 10 ES
1 x 33lb x 08 ES
1 x 27lb x 10 ES

Smith Chest Press

1 x 15kg x 50 ES
1 x 15kg x 35 ES
1 x 10kg x 50 ES

Sited Chest Press

1 x 20kg x 30
1 x 20kg x 30

This post has been edited by Kmaru: Oct 22 2008, 07:21 PM

THUR

1030 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk
- 2 green tea

1200 - 1 Animal M-Stack

1230 - Workout

1330 - 1 serving of MAP Anabolic O.D

1410 - 3 white bread
- 1 chicken breast + veggies + olive oil

1600 - Pasta + 1 chicken breast + veggies + olive oil

1800 - Pasta + 1 chicken breast + veggies + olive oil

2000 - Pasta + 1 chicken breast + veggies + olive oil

2200 - Pasta + 1 chicken breast + veggies + 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 27lb x 12 ES
1 x 33lb x 10 ES
1 x 33lb x 08 ES
1 x 27lb x 12 ES

Cable Overhead Press

1 x 15kg x 15
1 x 17.5kgx 15
1 x 22kg x 12

EZ bar Preacher Curl

1 x 10kg x 12 ES
1 x 11.25kg x 10 ES
1 x 12.5kg x 08 ES

Standing EZ Curl

1 x 10kg x 15 ES
1 x 11.25kg x 10 ES
1 x 12.5 kg x 08 ES

Hammer Preacher Curl

1 x 27lb x 08 ES
1 x 33lb x 06 ES
1 x 33lb x 06 ES
1 x 27lb x 10 ES

eh, no variety ah?
Eat lah beef

No cash la to buy beef, and not competing so don't really need to eat it...

FRI

0830 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk
- 2 green tea

1200 - pasta + 1 chicken breast + veggies + olive

1430 - pasta + 1 chicken breast + veggies + olive

1630 - pasta + 1 chicken breast + veggies + olive

1830 - pasta + 1 chicken breast + veggies + olive

1930 - 1 Animal M-Stack

2000 - Workout

2140 - 1 MAP Anabolic O.D

2210 - 3 white bread
1 chicken breast + veggies + olive

2400 - 2 scoop of UN Mass Milk

LEG - Hamstring/ Quads

Lying leg curl

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

BB Front Squat

1 x 45lb x 15 ES
1 x 70lb x 10 ES
1 x 80lb x 08 ES
1 x 45lb x 20 ES

Single Leg Press

1 x 45lb x 12 ES
1 x 55lb x 10 ES
1 x 65lb x 10 ES

DB Lunges

1 x 30lb x 12 ES
1 x 40lb x 12 ES
1 x 40lb x 10 ES

Leg Extension

1 x 45lb x 15
1 x 45lb x 15

This post has been edited by Kmaru: Oct 25 2008, 12:57 PM

1 day 1kg chicken, terrer

Have to la.. or else lose size... Now also kind of leaning down, maybe because lack on carbs. Gonna eat some cheat meal tomorrow.

I wonder how much protein does 1kg of chicken breast have.

On average per week you spend 70bucks on chicken breast alone.

yo kamarul
how's the Muscle asylum project going?
is it good? tasty?
haha

since u introduced me to muscle milk, im in love with it
haha

This post has been edited by gtoforce: Oct 25 2008, 07:00 PM