Its better than N.O Xplode to me and it has funny taste too..

Yeah, WF always have better comments than NO Xplode at bb.com

TUES

1000 - 1 bowl of honey oat
- 8 egg white + 2 yolk
- 5 chocolates

1120 - 1 Animal Pak

1140 - 1 serving of White Flood

1200 - Workout ( 3 scoop of Xtend during training )

1320 - 1 1/2 scoop of Whey Pro
- 1 MCD Vanilla Ice cream sundae

1410 - Pasta + 1 chicken breast + olive oil

1700 - Pasta + 1 chicken breast + olive oil

1930 - Pasta + 1 chicken breast + olive oil

2200 - Pasta + 1 chicken breast + olive oil

2400 - 1 serving of UN Milk & Egg

Shoulder

Smith behind neck press

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

Smith shoulder Press

1 x 15kg x 15 ES
1 x 20kg x 12 ES
1 x 25kg x 10 ES
1 x 25kg x 08 ES

DB Side Lateral Raise

1 x 22lb x 15 ES
1 x 27lb x 12 ES
1 x 33lb x 10 ES
1 x 38.5lb x 08 ES

EZ bar Up right row

1 x 5kg x 15 ES
1 x 10kg x 15 ES
1 x 15kg x 12 ES
1 x 20kg x 08 ES

Shrug

1 x 20kg x 15 ES
1 x 40kg x 15 ES
1 x 50kg x 12 ES

Kmaru, u really try out all the energy enhancement supplement dun u. Now i m really feels like getting white flood and reduce my carbs for pre workout thou.

Yea, we cannot get all those things from natural food so I supplement it. Good luck and I bet you'll like the feeling and the effect of it.

WED

1000 - 1 bowl of honey oat
- 8 egg white with 2 yolk
- 4 whole meal bread with mayonnaise

1100 - 1 Animal Pak

1120 - 1 serving of White Flood

1200 - Workout ( 3 scoop of Xtend During )

1310 - 1 1/2 scoop of UN Whey Pro
- 1 MCD vanilla sundae

1350 - 3 whole meal bread
- 1 chicken breast + veggies + olive oil

1700 - 3 whole meal bread
- 1 chicken breast + veggies + olive oil

1930 - 3 whole meal bread
- 1 chicken breast + veggies + olive oil

2230 - 1 chicken breast + veggies + olive oil

2400 - 1 serving of UN Milk & Egg

Leg

Squat

1 x bw x 20
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 04 ES support

Leg Press

1 x 75kg x 25 ES
1 x 100kg x 20 ES
1 x 125kg x 15 ES
1 x 150kg x 10 ES

Leg Extension

1 x 40kg x 15
1 x 50kg x 12
1 x 60kg x 10
1 x 60kg x 06

Leg Curl

1 x 30kg x 20
1 x 40kg x 15
1 x 50kg x 12
1 x 50kg x 10

wait,u wrote there
leg extension
1X150kg X 10 ES
which mean 300kg izzit? 0.0

Leg press.. and yes 300kg

FRI

0900 - 1 bowl of Honey oat
- 8 egg white with 2 yolk

1030 - 1 Animal Pak

1130 - 1 serving of White Flood

1200 - Workout ( Primaforce BCAA during Workout )

1310 - 1 1/2 scoop of UN Whey Pro
- 2 scoop of Primaforce CarbSlam

1340 - 4 Whole meal bread
- 1 chicken breast + veggies + olive oil

1630 - 4 whole meal bread
- 1 chicken breast + veggies + olive oil

1930 - 4 whole meal bread
- 1 chicken breast + veggies + olive oil

2230 - 1 chicken breast + veggies + olive oil

2400 - Ikan Bakar

ARM

EZ preacher curl

1 x 25lb x 12 ES
1 x 30lb x 10 ES
1 x 30lb x 08 ES
1 x 35lb x 08 ES

Super set

Standing EZ curl

1 x 25lb x 12 ES
1 x 25lb x 12 ES
1 x 25lb x 12 ES
1 x 25lb x 10 ES

Sited Incline Hammer Curl

1 x 25lb x 12 ES
1 x 30lb x 10 ES
1 x 35lb x 08 ES

Single Arm Preacher Curl

1 x 25lb x 12 ES
1 x 30lb x 10 ES
1 x 35lb x 08 ES

Triceps DB Overhead Press

1 x 50lb x 12
1 x 60lb x 12
1 x 90lb x 10
1 x 100lb x 06

Triceps Press down

1 x ~ x 12
1 x ~ x 10
1 x ~ x 08

Decline Skull Crusher

1 x 25lb x 12 ES
1 x 35lb x 10 ES
1 x 35lb x 10 ES

TUES

1000 - 1 bowl of honey oat
- 10 egg white with 2 yolk
- 6 white bread with mayonnaise

1200 - Workout (1 serving of Shock Therapy + 2 serving of Prima Force BCAA)

1330 - 2 scoop of Prima Force CARB SLAM + 2 scoop of UN Whey Pro

1400 - 1 Animal Pak

1420 - 4 white Bread
- 1 chicken breast + veggies + olive oil

1700 - 4 white bread
- 1 chicken breast + veggies + olive oil

2000 - 4 white bread
- 1 chicken breast + veggies + olive oil

2330 - 1 tandoori chicken breast


Chest

Incline BB Press

1 x 10kg x 15 ES
1 x 20kg x 12 ES
1 x 30kg x 10 ES
1 x 40kg x 06 ES

DB Chest Press

1 x 61lb x 12 ES
1 x 72lb x 10 ES
1 x 77lb x 08 ES
1 x 81lb x 06 ES

Cable Cross Over

1 x 12.5kg x 12 ES
1 x 15kg x 10 ES
1 x 17.5kg x 08 ES

DB Fly

1 x 38.5lb x 10 ES
1 x 44lb x 08 ES
1 x 51lb x 08 ES
1 x 51lb x 06 ES

DB Pull Over

1 x 44lb x 12
1 x 51lb x 10
1 x 55lb x 08

Dips

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

I see now u eat alot now. What wholemeal bread do u eat ? Gardenia breakthrough ?

Any that I can find... GI and Calories means nothing to me now.. hehe

THURS

1000 - 1 bowl of Honey oat
- 4 white bread + mayonnaise
- 8 egg white with 2 yolk

1100 - 1 Animal Pak

1140 - 1 serving of White Flood

1210 - Workout ( 2 scoop of Prima Force during workout )

1320 - 2 scoop of UN Whey Pro
- 2 scoop of Prima Force Carb Slam

1400 - Potato salad
- 1 chicken breast

1730 - 2 fried chicken breast
- Steam Tofu

2030 - 1 chicken breast
- Potato Salad

2300 - 1 tandoori chicken


Shoulder

Behind neck smith press

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

DB reverse Fly

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

DB Side Lateral

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

DB Front Raise

1 x 22lb x 12 ES
1 x 27lb x 12 ES
1 x 33lb x 10 ES
1 x 38.5 x 08 ES

EZ Up right row

1 x 10kg x 12 ES
1 x 15kg x 10 ES
1 x 20kg x 08 ES
1 x 20kg x 06 ES

Incline Hammer Strength Shoulder Press

1 x 20kg x 12 ES
1 x 30kg x 12 ES
1 x 40kg x 08 ES
1 x 50kg x 06 ES

FRI

0930 - 1 bowl of honey oat
- 8 egg white
- 4 white bread + mayonnaise

1100 - 1 Animal Pak

1140 - 1 serving of White Flood

1210 - workout ( 2 scoop of Prima Force BCAA during )

1320 - 2 scoop of UN Whey Pro
- 2 scoop of Prima Force Carb Slam

1400 - Potato Salad
- 1 chicken breast

1730 - Steam Tofu

2000 - Potato Salad
- 1 chicken breast

2300 - 1 chicken breast

ARM

EZ bar Preacher Curl

1 x 10kg x 12 ES
1 x 15kg x 08 ES
1 x 15kg x 06 ES

Sited Incline DB Curl

1 x 22lb x 12 ES
1 x 27lb x 10 ES
1 x 33lb x 06 ES

DB Hammer Preacher Curl

1 x 22lb x 10 ES
1 x 27lb x 08 ES
1 x 27lb x 06 ES

Super Set

Standing EZ bar Curl

1 x 5kg x 12 ES
1 x 5kg x 12 ES
1 x 5kg x 12 ES

DB Over Head Press

1 x 50lb x 12
1 x 72lb x 10
1 x 88lb x 08
1 x 99lb x 06

EZ bar Skull Crusher

1 x 10kg x 15 ES
1 x 15kg x 12 ES
1 x 15kg x 10 ES
1 x 20kg x 06 ES

Triceps Press Down

1 x 20kg x 15
1 x 30kg x 12
1 x 40kg x 10
1 x 20kg x 12

MON

1030 - 1 bowl of Honey oat
- 1 chicken breast
- 3 white bread + mayonnaise
- 1 serving of UN Whey Pro + milk

1130 - 1 Animal Pak

1200 - White Flood

1220 - Workout ( 2 scoop of Prima Force during )

1330 - 2 scoop of UN Whey Pro
- 2 scoop of Prima Force Carb Slam

1410 - Pasta + beef + olive oil

1700 - Pasta + beef + olive oil

2000 - Pasta + beef + olive oil

2330 - Tandoori


Chest

Incline BB Press

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 40kg x 08 ES
1 x 10kg x 18 ES

DB Chest Press

1 x 66lb x 10 ES
1 x 72lb x 10 ES
1 x 77lb x 08 ES
1 x 88lb x 06 ES (supporter)

Sited Machine Chest Press

1 x 40kg x 15
1 x 50kg x 15
1 x 60kg x 12
1 x 70kg x 10

Peck Deck

1 x 50kg x 12
1 x 50kg x 10
1 x 60kg x 08
1 x 60kg x 06

Cable Cross Over

1 x 12.5kg x 12 ES
1 x 15kg x 10 ES
1 x 17.5kg x 08 ES
1 x 17.5kg x 06 ES

DB Pull Over

1 x 50lb x 12
1 x 55lb x 10
1 x 66lb x 08
1 x 72lb x 06

Dips

1 x bw x 15
1 x bw x 12
1 x bw x 12
1 x bw x 12

dude how heavy are u now??

should be around 78kg - 80kg.. haven't check yet..

WED

1030 - 1 bowl of honey oat
- 8 egg white and 2 yolk
- 4 white bread with mayo
- 1 serving of UN Whey Pro

1130 - 1 Animal Pak

1220 - 1 serving of White Flood

1230 - workout ( 2 scoop of Prima Force BCAA during )

1340 - 2 scoop of UN Whey Pro
- 2 scoop of Prima Force Carb Slam

1430 - 3 white bread
- beef + veggies + olive oil

1730 - beef + veggies + olive oil
- 1 serving on UN Whey Pro

2030 - beef + veggies + olive oil
- 5 whole meal bread

2300 - Tandoori

LEG

Single Leg Extension

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

Leg Extension

1 x 50kg x 12
1 x 60kg x 10
1 x 65kg x 08

BB Squat

1 x 20kg x 15 ES
1 x 40kg x 10 ES
1 x 60kg x 08 ES
1 x 60kg x 05 ES

Leg Press

1 x 100kg x 15 ES
1 x 100kg x 12 ES
1 x 125kg x 10 ES

Hip Adduction

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

Sited Leg Curl

1 x 30kg x 12
1 x 30kg x 12
1 x 30kg x 12

This post has been edited by Kmaru: Jan 14 2009, 08:37 PM

THURS - Tired

1000 - 1 bowl of honey oat
- 4 white bread with mayo
- 8 egg white with 2 yolk

1130 - 1 Animal Pak

1330 - 1 Salmon Sandwich

1630 - beef + veggies
- 4 whole meal bread

1900 - beef + veggies
- 4 whole meal bread

2200 - beef + veggies

2330 - Tandoori

This post has been edited by Kmaru: Jan 15 2009, 06:27 PM

FRI - OFF

0800 - 1 bowl of honey oat
- 4 egg white
- beef + omelet

1200 - 1 Burger King Whooper

1230 - 1 Animal Pak

1500 - beef + veggies
- 4 whole meal bread

1830 - beef + veggies
- 4 whole meal bread

2100 - beef + veggies
- 4 whole meal bread

2300 - 4 egg white
- 1 tandoori