Meal on 2/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): Steam egg, Chicken cooked in Kong Po sauce, 1 cup of stir fried choy sum without rice
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.30pm)
Post workout (7.35pm): 1 scoop of whey (approx 24g of protein)
Cheat Meal (7.50pm): 1 McDeluxe + 4 pieces of Chicken Mcnuggets + 1 large Curly Fries + 1 vanilla Ice Cream Cone + 1 Mineral Water. No soft drinks.
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

*Next cheat meal is scheduled to be at least 17/1/09.

Exercise on 2/1/09:
Squats 5x5 - 165lbs. I did 5/5/5/5/5.
Overhead Press 5x5 - 60lbs. I did 5/5/5/5/5
Deadlift 1x5 - 120bs. I did 5
Chin-up 3x5 - machine assisted using 47lbs counter weight. I am still not strong enough to do it without assistance. Managed to do 10/10/6
Prone Bridges - 3x35secs

I extended my rest time between sets for squats from 60 seconds to 75 seconds.

Also, I nearly stall again in overhead press but still managed to perform it in good form. I find my tendency to stall often in overhead press a bit unusual, so I think I will need to review the technique again just to make sure I am doing it correctly .

This post has been edited by Nokia convert: Jan 2 2009, 09:56 PM

Meal on 3/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30pm): 2 egg white
Lunch (12.15pm): Chicken cooked in Kong Po sauce, steamed egg and stir fried choy sum without rice
Afternoon Snack (6.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Workout (7.15pm-7.45pm)
Dinner (9.00pm): Steamboat with 120g of chicken breast + tofu, 1 slice of chocolate cake
Supper (12.00am): 2 whole egg
Sleep (1.00am)

It was my mother's birthday so I had no choice but to eat the chocolate cake (to give face mah ). Diet is a bit messed up today coz I was busy working.

Exercise on 3/1/09:
HIIT on stationary bikes for 7 reps.


This post has been edited by Nokia convert: Jan 4 2009, 02:19 PM

Some progress pics:

14th of December 2008:


4th of January 2009:


Note: Post #1 updated again with progress pics.


This post has been edited by Nokia convert: Jan 4 2009, 08:04 PM

Meal on 4/1/09:
Breakfast (9.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (12.00pm): 2 egg whites
Lunch (1.30pm): Leftover steamboat from yesterday. I did not eat any noodles.
Afternoon Snack (4.15pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Dinner (7.45pm): Chicken breast cooked in soy sauce + onion, stir fried broccoli and cauliflower, stir fried choy sum and 1/2 scrambled egg
Supper (11.00pm): 2 whole egg
Sleep (12.00am)

Exercise on 4/1/09:
Rest day!

got it. I will study more on push presses on youtube and decide whether I will incorporate it in my routine.

Thanks for your comment. It is very informative indeed.

Meals on 5/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): minced pork tofu, Chicken cooked in soy sauce, 1 cup of stir fried cabbage without rice
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 8.15pm)
Post workout (8.20pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.15pm):
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 5/1/09:
Squats 5x5 - 170lbs. I did 5/5/5/5/5
Bench Press 5x5 - 70lbs. I did 5/5/5/5/5
Inclined bench press - 70lbs. I did 12/10/8
Push-ups - I did 4/4/6
Reverse Crunch 3x12 - I used 15lbs as counter-weight. I did 12/15/13.

Now you might wonder why my bench press dropped by 15lbs (85lbs==>70lbs). Here's what happened.....One friendly person pointed out my mistake in bench press. It turns out that I have been partially using my shoulders to lift the weight for the past 7 weeks! So, I have to drop the weight in order to match my current capability.

@pizzaboy
I will give it a try and see how it goes. Thanks for you help.

Meals on 6/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.30pm): 1/4 Roast chicken with coleslaw
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 7.45pm)
Post workout (7.50pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.00pm): Chicken breast cooked with button mushroom and onion in brown sauce, stif fried bok choy
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 6/1/09:
HIIT on stationary bikes for 7 reps.

Today's HIIT was horrendously difficult due to flu . I was totally exhausted and about to past out by the time I finished all 7 reps. Sat on the bike for about 5 minutes before I managed to gather enough strength to stand again.

I think I really need to take a break for tomorrow and continue my workout on 8/1/09(Thursday). I will replace the exercise I missed on 10/1/09(Sunday) if possible.

This post has been edited by Nokia convert: Jan 6 2009, 10:24 PM

Meals on 7/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1 banana, one mug of green tea
Lunch (12.30pm): 1 maggi mee + 1 whole egg
Afternoon snack: 3 pieces of potato bun
Dinner (9.00pm): 1 maggi mee + 1 whole egg, 2 pieces of potato bun
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Diet is pretty messed up today as I am recovering from flu. Rest assured everything will go back to plan once I have recovered from flu.

Workout on 7/1/09:
Rest.

Suffering from flu. Will hit the gym again as soon as I recovered. Maybe tmr la

No choice lo...my throat hurts whenever I try to eat normal solid food. Maggi mee is soft enough for me to swallow.
kinda lost my appettite today.

been taking it every morning since I started this program. Just that I lazy to put it into my log only .

Getting better already today. I think I will resume gym today.

Meals on 8/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): minced pork tofu, Chicken cooked in soy sauce, 1 cup of stir fried cabbage without rice
Afternoon Snack (4.00pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 7.45pm)
Post workout (7.50pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken breast with beans, stir fried broccoli, cauliflower and long beans, a bit of scrambled egg + green peas without rice
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 8/1/09:
Squats 5x5 - 175lbs. Stalled. I did 4/5/3/5/5
Overhead Press 5x5 - 65lbs. Stalled. I did 5/5/3/3/3
Deadlift 1x5 - 120lbs. I did 5
Pull-up - machine assisted using 47lbs counter weight (was using 54 counter weight last time). I am still not strong enough to do it without assistance. Managed to do 10/10/9
Prone Bridges - 3x35secs

Performance seriously suffered today. I guess the effect of flu is still there. My workout is pretty weak in general. The only improvement I noticed was pullups whereby I was able to squeeze in an extra 3 total reps compare to my previous attempt.

I am going to use back the same weight for squats and overhead press in my next attempt.

One thing I wanna ask you guys.....I noticed that I tend to skew to my right side when I push myself up during a squat. Will this problem disappear after my core and muscles get stronger? Or there is some problem with my technique?

Do you mean 'holding' the tension of my hips while going down and use it again on the way up? Wat I do was squeezing my glutes, holding the tension in my hips and do watever I can to push myself out of the "hole".

I hardly have any problems on lighter weights (about 0.5x -0.6x bodyweight). The tendency to skew only happens when I am approaching my maximum squatting weight (>0.8x bodyweight). Is that considered maximal weight?

Another thing, is there a specific guideline on how wide I should spread my feet apart when squatting? Currently I spread it slightly shoulder width apart (a position where I am comfortable with).

Again, thanks for your advice!

Crude but short, simple and direct answer..just the way I like it .

Thanks for the advice. I will definitely do that on my next attempt and let you know about it. Just for your information, I always squat deep.

@yeah_guyz
exactly the same problem as I experienced.
But I use mostly my thighs to lift it back up. Normally my face will be very red after each set.

Meals on 9/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): Pork in soy sauce, 1 cup of stir fried cabbage and tofu with minced pork without rice
Afternoon Snack (4.00pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 7.45pm)
Post workout (7.50pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Stir fried chicken breast with soy sauce, stir fried bok choy without rice
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 9/1/09:
HIIT on stationary bikes for 7 reps.

The HIIT workout was a breeze today. I was quite tempted to add another rep but restrained myself from it coz I am still recovering from my flu. Will make the HIIT harder on my next attempt.

Meal on 10/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (10.30am): 2 egg white
Lunch (2.30pm): grilled chicken chop and gravy without rice
Afternoon Snack (5.15pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 8.10pm)
Post workout (8.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (10.00pm): roast chicken + coleslaw, 7 pieces of chinese sui kao
Sleep (12am)

Made a mistake in sizing my dinner portion and ended up eating a bit too much. I will be more careful with the portion next time

Exercise on 10/1/09:
Squats 5x5 - 175lbs
Bench Press 5x5 - 75lbs
Inverted Rows - 10/8/6
Push-ups - I did 12/10/7
Reverse Crunch 3x12 - I used 10lbs as counter-weight. I did 12/12/15.

You're right pizzaboy! I followed your advice and it worked splendidly! Managed to clean the squat easily this time (I stalled last time on the same weight). After the squatting session, my thighs are kinda sore...but hell it was sooo all worth it!

Managed to do real push-ups this time! My reps are higher too!

Reverse crunch was a bit hard today. I am gonna stick to 10lbs as counter weight next time.

Overall, I am very very satisfied with my workout today. Very obvious improvement!

This post has been edited by Nokia convert: Jan 10 2009, 11:16 PM

Meals on 11/1/09:
Breakfast (10.00am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Lunch (12.10pm): Chicken cooked with mixed beans and dry chilli, stir fried sweet potato leaves without rice
Workout @ (2.30pm - 4.30pm)
Post workout (4.30pm): 1 scoop of whey (approx 24g of protein)
Afternoon Snack (5.00pm): Chicken Caesar Salad and a little bit of thousand island dressing
Dinner (7.45pm): Stir fried chicken breast in honey lemon sauce, 2 scrambled egg cooked with olive oil, stir fried sweet potato leaves without rice
Supper (11pm): 2 egg white + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 11/1/09:
Badminton for 2 hours.

Meals on 12/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea
Brunch (10.30am): 2 egg white
Lunch (1.00pm): Chicken breast in kam heong sauce, stir fried cabbage, tofu with minced pork without rice
Afternoon Snack (5.15pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 8.10pm)
Post workout (8.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken cooked with pineapple and carrot, stir fried bok choy, 1 piece of fried popiah
Supper (11.00pm): 1 whole egg + 1 egg white + 1 slice of cheddar cheese
Sleep (12am)

Maid cooked popiah today. Just couldn't resist it and ate 1 piece . Feel so sinful today.

Exercise on 12/1/09:
Squats 5x5 - 180lbs I did 5/5/5/5/5
Overhead Press 5x5 - 65lbs. Stalled. I did 5/5/5/4/3
Deadlift 1x5 - 125lbs. I did 5
Chin-up - machine assisted using 47kg counter weight Managed to do 10/10/7
Prone Bridges - 3x40secs

- Stalled again on overhead press. I somehow just lack the momentum to push the weight over the head. Oh well....more practice then.
- Squats was a breeze today...though I walk off with really really sore thighs.
- Increased prone bridges duration by 40 secs

Meals on 13/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea
Lunch (12.30pm): Chicken with carrot cooked in soy sauce, stir fried bok choy, tofu with minced pork without rice
Afternoon Snack (4.30pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.10pm)
Post workout (7.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken with cashewnuts cooked with soy sauce, stir fried cabbage + choy sum and mushroom
Supper (11.45pm): 2 whole egg
Sleep (1am)

Exercise on 13/1/09:
HIIT on stationary bike for 7 reps

Meals on 14/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea
Lunch (12.30pm): Grill chicken chop with steam carrot and broccoli
Afternoon Snack (4.30pm): Chicken Caesar Salad and a little bit of thousand island dressing
Cheat Meal (8.30pm): Yong Peng loh mee, stir fried mixed veggies with pork
Cheat Meal (11.45pm): 1 McDeluxe, 1 Large fries no soft drinks
Sleep (1am)

Cheated today coz my customer in Yong Peng 'forced' me to eat Yong Peng Loh mee. Met another customer in McD and ended up eating junks as well.

Since I have cheated today, there will be no cheat meal this saturday. Next cheat meal will be another 18 days away.

Exercise on 14/1/09:
Rest day coz went out meeting customers the whole day. Unless you consider driving 11 hours non-stop to be a form of exercise .