THURS

1000 - 1 bowl of Honey Oat with peanut butter
- 8 egg white with 1 yolk

1200 - 1 Animal Pump

1220 - 4 Tabs of UN BCAA

1230 - Workout

1330 - 1 serving of MAP Anabolic O.D

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

1700 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + 1 wheat germ muffin + veggies + olive oil

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

2330 - 1 1/2 scoop of UN Mass Milk

ARM

Triceps push down

1 x 20 x 20
1 x 25 x 15
1 x 28 x 12
1 x 30 x 10

EZ Bar Skull Crusher

1 x 10kg x 12 ES
1 x 15kg x 10 ES
1 x 15kg x 06 ES

Cable Over hear Press

1 x 20 x 15
1 x 22 x 12
1 x 25 x 10

Triceps push Rope

1 x 15 x 20
1 x 15 x 20

EZ bar Preacher Curl

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

Standing EZ bar Curl

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

Sited incline hammer DB Curl

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

Reverse EZ curl

1 x 5kg x 10 ES
1 x 5kg x 10 ES
1 x 5kg x 10 ES

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

1100 - 1 jam muffin

1200 - 1 Animal Pump

1220 - 4 tabs of UN BCAA

1230 - workout

1340 - 1 serving of MAP Anabolic O.D

1440 - 1 Kyros Beff Kebab with extra beef

1700 - 1 chicken breast + beef + olive oil

1900 - 1 chicken breast + beef + olive oil

2100 - 1 chicken breast + beef + olive oil

2300 - 1 chicken breast + beef + olive oil

Lower Back/ Delt

BB Dead lift

1 x 20kg x 25 ES
1 x 40kg x 15 ES
1 x 40kg x 12 ES
1 x 40kg x 10 ES

Giant set with

Sited Leg Raise

4 x bw x 35


and

Machine Crunches

4 x 35 x 30

Lat pull down

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

Rare DB raise

1 x 27lb x 15
1 x 27lb x 15
1 x 27lb x 15

Side Lateral Raise ( Cable )

1 x 2.5 x 15
1 x 2.5 x 15
1 x 2.5 x 15

DB Lateral Raise

1 x 22lb x 12
1 x 22lb x 12
1 x 22lb x 12

Smith Military Press

1 x 20kg x 15 ES
1 x 30kg x 10 ES
1 x 30kg x 08 ES

SAT

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

1040 - 1 Animal Pump

1110 - workout

1240 - 1 serving of MAP Anabolic O.D

1315 - 3 white bread
- 1 cory fish + beef + veggies

1500 - 1 Roast Turkey Sandwich + extra Trukey

1700 - 1 Pop Corn

1930 - 1 Cory fish + beef

2200 - 2 Tandoori Chicken

2430 - 1 1/2 scoop of UN Mass Milk

Chest - Middle/ Lower

Dips

1 x bw x 25
1 x bw x 20
1 x bw x 20

Cable Cross Over

1 x 5 x 15
1 x 5 x 12
1 x 5 x 12

DB Pull Over

1 x 40lb x 15
1 x 50lb x 12
1 x 60lb x 10
1 x 60lb x 08

DB Chest Press

1 x 50lb x 12 ES
1 x 60lb x 10 ES
1 x 70lb x 08 ES

Super Sets with

Smith Machine Chest Press

1 x 35lb x 12 ES
1 x 35lb x 12 ES
1 x 35lb x 12 ES

DB Fly

1 x 35lb x 15 ES
1 x 35lb x 12 ES
1 x 35lb x 10 ES

BB Chest Press

1 x 25lb x 30 ES
1 x 25lb x 30 ES

SUN OFF

0830 - 1 bowl of Honey oat with peanut butter
- 8 egg white

1130 - 1 Animal Pump

1200 - 1 can of Tuna with veggies

1430 - 1 can of Tuna with veggies

1700 - 8 egg white

1930 - 2 chicken tandoori

2230 - 1 can of Tuna with veggies

2330 - 1 1/2 scoop of UN Mass Milk

Syoh, one day eat 3 cans of tuna.
Geli

Not I want to, but I had too.. Out of chicken and fish, so I got to eat them...

MON

0900 - 1 bowl of Honey Oat with Peanut butter
- 7 egg white with 1 yolk

1100 - 3 slice of cheese Nan

1215 - 4 tabs of UN BCAA

1230 - Workout

1320 - 1 MAP Anabolic O.D

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

1700 - 1 chicken breast with veggies + olive oil

1900 - 1 chicken breast with veggies + olive oil

2100 - 1 chicken breast with veggies + olive oil

2230 - 2 scoop of UN Mass Milk


Leg - Quads/ Hams

Sited Single Leg Curl

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

Sited Leg Curl

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

BB Front Squat

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 35kg x 10 ES

Super Set with

Smith Squat

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

Single Leg Press

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

Super Set with

DB Lunges

1 x 27lb x 12 ES
1 x 27lb x 12 ES
1 x 27lb x 12 ES

Leg Extension

1 x 25 x 15
1 x 25 x 15

TUES

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

1110 - 1 Animal Pump

1130 - 4 UN tab of BCAA

1140 - Workout

1320 - 1 1/2 scoop of UN Whey Pro

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

1700 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2100 - 1 chicken breast + veggise + olive oil

2300 - 2 scoop of UN Mass Milk

Chest - Upper/ lower

Dips

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

Cable Cross Over

1 x 7.5 x 15 ES
1 x 10 x 12 ES
1 x 12.5x 10 ES
1 x 15 x 08 ES

DB Incline Chest Press

1 x 50lb x 12 ES
1 x 66lb x 10 ES
1 x 66lb x 08 ES

Sited Incline Press

1 x 15kg x 12 ES
1 x 15kg x 12 ES
1 x 15kg x 12 ES

Incline DB Fly

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

Smith Incline Press

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

hey dude, how much is your one bowl of oats? How many 'spoon'?thanks

How much do you spend on food/month roughly ?

Its not how many spoon but it is how many Grams. I take 200grm to 300grm per bowl. 1 big bag of Honey oat contains 500grm, it usually last from 2 to 3 days max.

wow 200grams is quite a huge bowl then!! Cool

0830 - Morning Walk

0900 - 1 bowl of honey oat with peanut butter
- 10 egg white with 2 yolk

1100 - 1 Animal Pump

1120 - 3 Tabs of UN BCAA

1130 - Workout

1300 - 1 1/2 scoop of UN Whey Pro

1340 - 1 Tuna Sandwich + 1 chicken breast + veggies + olive oil

1700 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2100 - 1 chicken breast + veggies + olive oil

2300 - 2 scoop of UN Mass Milk

ARM

EZ Bar Skull Crusher

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

Super sets

EZ Preacher Curl

1 x 10kg x 08 ES
1 x 10kg x 08 ES
1 x 10kg x 08 ES

Over Head Press

1 x 20kg x 15
1 x 25kg x 15
1 x 27.5kg x 12

Super sets

Cable Concentration Curl

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

Triceps Push down (rope)

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

Super sets

Cable Biceps Curl

1 x 10kg x 12
1 x 10kg x 12
1 x 10kg x 12

Do you eat normal food like rice and junk food like kfc, McD and Pizza ?

bro, based on your daily diet, what is ur breakdown of carbs,protein and fats?
and i realized u load a lot of carbs in the morning and workout 2 hours after that! GREAT!!!!! What do u recommend if i workout at night?

your total protein per day ~ 300~400 grams?TY

For not, its occasionally but off season should be weekly or every 2 weeks. Cant wait, less than 1 month to go..

December got what competition? i though this year habis edi


Chow

MR.Penang I believe

0800 - Morning Walk

0900 - 1 bowl of honey oat with peanut butter
- 10 egg white with 2 yolk

1130 - 1 Animal Pump

1200 - Workout

1330 - 1 1/2 scoop of UN Whey Pro

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

1700 - Pasta + 1 chicken breast + veggies + olive oil

1850 - Pasta + 1 chicken breast + veggies + olive oil

2100 - Pasta + 1 chicken breast + veggies + olive oil

2300 - 2 scoop of UN Mass Milk

Lower Back/ Delts

BB Dead lift

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

Lat pull down

1 x 60 x 15
1 x 60 x 12
1 x 60 x 12

DB rear raise

1 x 27lb x 15 ES
1 x 27lb x 15 ES
1 x 27lb x 15 ES

Cable Side Lateral

1 x 7.5kg x 12 ES
1 x 7.5kg x 12 ES
1 x 7.5kg x 12 ES

DB Side lateral raise

1 x 27lb x 15 ES
1 x 27lb x 15 ES
1 x 27lb x 15 ES

Smith Military Press

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

Super sets

DB Front Raise

1 x 27lb x 12 ES
1 x 27lb x 12 ES
1 x 27lb x 12 ES

we are waiting......