Target for 09= Lower BF% and Add KG of Muscles =)


This post has been edited by 0701k60230: Feb 21 2009, 10:08 PM

hmm i had mine check with herbalife consultant and doctor huhu..

checking include bmi ,water level, bone density, and muscle mass.

Menu
1) 2 whole meal bread, 2 eggs, 3 hi-fiber biscuits, , 1 Milk, Fruits
2) Quarter rice + Vegetables + Fish/Chicken + Soya Bean + Fruits
3) 2 whole meal bread + Vegetables soup+ Soya Bean + Fruits

Snack=Fruits, Tau fa, Chickpeas, oat biscuits ..

throught patient and good motivation huhu...

I've lost a lot of weight already.
used to be obese 120kg now currently at 84kg...m

my aim now is to reduce the bodyfat to single digit no...maybe the weight will stands huhu
until the next medical check up then from my doctor

apparently i need to add 3kg of muscles in order to have an apporpiate and balanced body.

aim = increase muscle mass and BF at single digit


This post has been edited by 0701k60230: Dec 8 2008, 03:01 PM

according to the nutrtionist, apparently my bodyweight is not balanced.

my weight is 84kg but my muscle mass is 67kg.to balance need to add 3kg more.huhu..

So the end result would be 84kg of bodyweight and musclemass 70kg huhu!

congratulation man!
hahaahaha im also going to starts bulking up next year huhu.gotta get my BODYFAT to single digit %..
target 09

This post has been edited by 0701k60230: Feb 23 2009, 10:26 PM

thanks man =)..target for 09 is to add muscles.hope i will achieve single digit bf% huhu.

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Added on February 21, 2009, 9:48 pm21/2/09







This post has been edited by 0701k60230: Feb 21 2009, 10:04 PM

DIETS TODAY

Morning:2 slices of wholemeal Bread, 2 oats biscuits, 1 cup of nesvita, 2 eggs, 1 Green apple, 1 Dutch Low Fat Milk
Break: Fruits
Lunch: Grill chicken with Lebanese Bread+ a slice of pappaya + guava
Tea: 1 cup of nesvita + 1 apple
Dinner: Grill Talapia + Garden vegetables + 1 Soya Milk + 3 slices of hi-fibre biscuits + 1 Apple
Supper: Tau fo fa + Cup of Corns + 1 Lai



This post has been edited by 0701k60230: Feb 23 2009, 10:27 PM

21/2/09


30x1 Pull Ups
33x1 Push Ups
28 Minutes HIIT Cardio
15X2 Overhead Press 20KG
20X2 Calf Raise 45KG
10X2 Chair Push Ups
15X1 Captain's Chair
15X1 Chin Up

DIETS

Breakfast= 2 eggs, 2 oat biscuits, 2 slices of Wholemeal Bread, 1 Low fat milk, 2 Apples
Lunch= Garden Vegetables + Grill Skatefish + Oat biscuits + Soya Milk
Tea= 1 packet of Nesvita
Dinner= Vegetables + Grill Mackerel + Oat Biscuits+ 1 Low fat Milk + 3 Orange

Workout:26/2/09

30X1Pull Ups
35X1 Push Ups
25 Minutes HIIT Cardio
15 X 1 12 X 1 8 X 1 Overhead Press 38KG
8 X 1 15 X 1 8 X 1 Machine Bench Press 65KG,50KG,65KG
20X2 10X1 Captain's Chair
15X1 5X1 Chair Push Ups
20X1 Chin Ups

Diets:-
Breakfast: 2 eggs, 2 oats Biscuits, 1 packet of nesvita, 2 slices of wholemeal bread, 1 Low fat milk
Lunch: Grill chicken+ Pita + Vegetables + Fruits
Tea: 2 oats biscuits, 1 Soya milk, Mixed Fruits
Dinner: Chunk of tunas + Vegetables + 2 slices of wholemeal Bread + Corn of Cups

Supplement:FISH OIL AND VITAMIN C

Diets= 27/2/09

Breakfast- 2 slices of wholemeal bread, 2 eggs, 2 oats biscuits, 1 Soya Milk + Honey
Break- 3 hi-fibre biscuits
Lunch- Skatefish + Vegetables + Guava
Tea- 1 Soya Milk, 2 oats biscuits, Mixed Fruits
Dinner- Grill Chicken + Veggie + 1 Curry Puff + 1 Samosas + 1 Corn Soya + Mixed Fruits

Workout

34X1 Pull Ups
35X1 Push Ups
30 Minutes HIIT Cardio(Stationary Bike)
18X1, 12X1, 8X1 Overhead Press 38KG
15X1, 13X1, 6X1 Machine Bench Press 65KG, 50KG, 65KG
20X3 Captain's Chair
20X3 Calf Raise 56KG, 60KG, 62KG
12X2 Pec Dec Fleys 60KG
20X1 Chin Ups

Diets

Breakfast:2 Eggs, 2 slices of wholemeal Bread, 1 low fat milk, 2 Banana, 2 oat Biscuits, 3 hi-fibre biscuits
Break: None
Lunch: Chunks of grill mackerel + Vegetables + 1 Cocunat Jelly + 1 Dadih
Tea: 1 Guava
Dinner: Tandoori Chicken + Capati + Tauhu + 1 Banana

This post has been edited by 0701k60230: Feb 28 2009, 08:04 PM

Diets: March 1,2009

Breakfast: 2 slices of wholemeal Bread, 2 Bananas, 3 hi-fibre biscuits, 2 eggs
Break: 2 Green apples + 1 apple + Soya Milk
Lunch: Grill Mackerel + Vegetables + Mixed Fruits
Tea: 1 Apple + 1 banana + Soya Milk
Dinner: Mixed Soups + 2 slices of wholemeal bread + 1 low fat milk + Mixed Fruits + 2 oats biscuits

Diets: March 02,09

Breakfast: 2 slices of wholemeal breads,2 Eggs, 1 low fat milk, 2 oat biscuits, A packet of Nesvita, 1 Apple
Break: None
Lunch: Pita bread + Grill chicken + Mixed Fruits(Guavas & Pineapple)
Tea: 3 hi fibre biscuits
Dinner: Yong tau fu + Tau fu fa + 1 Sweet Yellow corn + 2 apples