Don't be so calculative on your foods consumption la dude... mana shiok like tht... just try to keep things moderate and well-balanced... and enjoy yourself!

This post has been edited by yongbn: Feb 7 2009, 02:07 PM

Hahha.. ya. I sound like a picky food maniac now.

Here's another 1.

Daily Reading
Flaxseed may increase risk of prostate cancer & macular degeneration

http://www.umm.edu/altmed/articles/flaxseed-oil-000304.htm
Although studies have found that regular consumption of fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a recent study including two large groups of men and women found that diets rich in ALA may substantially increase the risk of this disease. More research is needed in this area. Until this information becomes available, it is best for people with macular degeneration to obtain omega-3 fatty acids from sources of EPA and DHA, rather than ALA.

http://www.futurevisionsfoundation.org/Sup...entationEFA.htm
I still see a great deal of information pushing flaxseed oil, which contains a great deal of ALA, in the nutritional literature. Flax, and other seed oils, high in ALA, have been touted as a wonderful way to get your omega 3 EFA’s. However, ALA is only useful to us insofar as we can convert it to EPA or DHA. A lot of studies get done on rats first, and only later on humans. The rat studies showed that dietary ALA was wonderful! Rats utilized the ALA well, and they seemed to thrive. Only a few years later did we realize that humans convert flax seed oil to the essential EPA and DHA very poorly. Only about 10% of ALA is converted by humans. New information has come to light, as well, that ALA seems to worsen prostate cancer. Even the rats got larger prostates on flaxseed! As a consequence, I do not recommend flax seed oil very often.

Looks like flaxseed is not as good a choice as fish oil ..

DIET
mng - 2scoop oat, 1tbp flaxseed, 8almonds, 1bigbanana, 0.5scoop nitrocore, 2tbp milkpowder
tea - egg dim sum
lunch - lala mihun
preworkout - 2.5scoop oat, 0.75scoop nitrocore, 250ml milk
during - guava shake
post - 2scoop carb, 1scoop whey
dinner - duno
supper - omega, 1scoop nitro, 1tbp milk

WORKOUT
squat - 3x6x45 (sub par performance)
bench press - 3x6/6/5x40 (above par)
bent row - 3x8x45 (again cheated, ok la on par)
incline press - 3x8x33 (on par)

By next workout, things shld b back to normal.

Remembered the forum mentioned nando's is considered healthy, checked their website - delivery $25 inc 500ml coke. Wow, i think its cheaper outside & i dun need a sugarfull soft drink. Bath & go hunt food.


This post has been edited by mrPOTATO: Feb 10 2009, 08:26 PM

DIET
mng - usual 500cal shake
tea - -
lunch - wantan noodle (not enuff)
tea - egg
preworkout - oat, milk, nitro
during - guava juice
post - guava juice, carb, whey
dinner - not yet
supper - milk, nitro, omega

WORKOUT
military press - 3x8x25 (feeling stronger)
deadlift - 3x5x50 (up weight, really felt the back straining this time, good)
lateral raise - 3x5x6/8/8 (feeling confident of form, thx wallpaper for ur suggestion, will up reps further, thx too to yongbn for the tips)
chin - 3x7 (all ok)

Feeling under weather, mc, but today was a good workout.

Edit
dinner - noodle+ chick wing

This post has been edited by mrPOTATO: Feb 10 2009, 10:09 PM

DIET
mng - 2scoop oat, 1omega, 8almonds, 1huge banana, 0.75scoop nitrocore, 2tbp milkpowder
preworkout / tea - none, started exercising 45min after breakfast
during - strawberry / guava juice
post - 2scoop carb, 1scoop whey, leftover juice, egg
lunch - most probably mixed rice
tea - 2scoop oat, 2tbp milk, 0.5scoop nitro
dinner - bubba gum
supper - 0.5scoop nitro, 2tbp milk

WORKOUT
squat - 3x6x45 (stil can't get back to pre cny form, beginning to get intimidated by this exer)
bench press - 3x7/7/4x40 (nothing to shout about)
bent row - 3x8x45 (not satisfactory)
incline press - 3x7/5/7x35 (can't complain much since raised wt)

This was the worst workout since i started my journal. No energy, no interest, no drive..... Mayb its cos i think too much abt work, abt my leaking pipe, or issit i'm not used to workout in the mng ? *Mad2 angry2* Taking some juice during exercise did not help. Only brute willpower to finish the workout drove me on.

LOL ya man, sometimes I get intimidated by the squat too. Very taxing exercise. Don't worry bout it bro, at least you finished your exercise for the day. Working out is about persevering through the hard times as well! Be motivatedddddd~!

Thx for bringing the whole pic into view. Hmph.. i think i caused the hard times unto myself cos it looks that i only have trouble in my day A workouts but not day B eg on tue & today. Gonna reorganise the exercises nxt wk.I suspect that doin deadlift the nxt day is hindering recovery of squat. Might look into my preworkout diet too for days A cos i dun have problems earlier when using weightgainers, probably a cal deficit.

DIET
mng - usual 500cal shake + omega
tea - -
lunch - cheecheongfun + lots yongtaufoo
tea - -
preworkout - oat, milk, nitro
during - papaya / strawberry juice
post - carb, whey
dinner - chick rice
supper - milk, nitro

WORKOUT
military press - 3x10/10/9x25 (up reps)
deadlift - 3x6x50 (dare not do too much, the waist feels like wanna putus from my butt, lucky back muscles held up)
lateral raise - 3x9x5 (up reps, can c dat my left lateral delts r growing a bit & balance out the front delt)
chin - 3x8 (up reps)

TIME
1h20m

Will have to prepare myself mentally for the nxt squat. The moment the bar rests on my shoulders, it feels so heavy ! & i start to think 'die die'.

Gonna buy more egyptian strawberries, much bigger firmer & keeps longer than american / korean / camerons berries. Out of bananas too.

Good to hear that your lateral delts are improving. Be extra careful during execution of deadlift. If done wrongly or you feel too taxing, it could damage your back

I feel you bro! That's why like one of the forumers here quoted before, "to succeed, the desire for success must be greater than the fear of failure!"

Bro how long have u been doing fullbody? Maybe can change to HVT or MaxOT edi?

I think 2 mths roughly, but it feels just like not long ago haha.. I seem to enjoy these exercises. Also dun wan to quit now that i'm fired up, cos i'm stuck in a rut in an exercise. Wanna do my revenge b4 i even contemplate walking away

---

Added on February 16, 2009, 9:10 pmDIET
mng - usual 500cal shake (forgot omega muz take tonite)
tea - egg
lunch - chick rice + pork
preworkout - 3 scoops oat, 2.5 tbp milk, 1scoo nitro
during - papaya juice
post - carb, whey
dinner - duno yet, wil consult my klang valley food guide
tea - leftover papaya juice
supper - milk, nitro

WORKOUT
squat - 3x8x45 (hooray ! back to cny strength. rewarded myself with papaya juice)
military press - 3x5x28 (up wt)
deadlift - 3x5x53 (up wt)
lateral raise - 3x10x5 (at last full 10 reps for all sets, might up wt nxt workout)

TIME
1h25m

Today was satifsying, at last broke out frm my rut - the evil scary squat. Did a lot of preparation to face up to my fears :
- Had bigger servings in my preworkout meal.
- psyched myself 'y if i can deal with other exercises, y not squat ?' Treated this as if i were a freshie experiencing squattin for 1st time.
- used my anger b4 squatting & just push my legs like a beast.
- to be insured, i dropped out the 1/2 squat which is harder i find, did all 3 sets full squats.
- Took deep breaths in between reps.

Felt great in my mind & gut, shld take chick chop dinner later.

This post has been edited by mrPOTATO: Feb 16 2009, 09:10 PM

LOL reward yourself papaya juice only?

Those full body workout can be taxing bro.

Hahha... sweet juice mah. Funny, lately the papaya not so sweet anymore. Will ask the aunty to choose for me nxt time.

DIET
mng - usual shake, out of bananas, put papaya instead
tea - egg
lunch - noodle (discipline slipping, ate at 2, to buck up)
preworkout - 3scoop oat, 200ml milk, 0.75scoop nitro
during - papaya shake
post - whey, carb, leftover papaya shake
dinner - mixed rice if can find
supper - 0.5scoop nitro, 2tbp milk, broccoli + olive oil

WORKOUT
bench press - 3x7/7/6x40 (not much improvement)
bent row - 3x8x45 (as usual, cheat here&ther, but feel the weighty exer is beneficial nevertheless. funny, the right delt feels the strain)
incline press - 3x7x35 (shld have done this exercise earlier last time instead of decline, feels its good for my chest tie-in to the shoulder)
chin - 2x8 (my fav closing exer confirmed that the grip is much improved with pinkies firmly over bar)

Will turn my attn to bench press as the nxt target to improve. The tough part is dat its quite hard on the wrists. Must also b disciplined to leave surfing & go eat within 1 hr after workout.

-

This post has been edited by dripinrain: Feb 18 2009, 08:42 PM

Template of bodies for my goals.

63kg



70kg


Hopefully, looking at it will help condition my body to that end. Mind over matter

^ Holy shit now that makes me sooo jealous. I want that kinda body too! Still a long way to go...

Can one lah malaysia boleh, u boleh, kita boleh ahhaa.. We just have to think more abt it, just like the pregnant mothers look at cute baby fotos hoping their babies would come out cute too, we can use the same principles.. think, dream more..

---

Added on February 19, 2009, 8:18 pmDIET
mng - same shake (forgot omega, muz take tonite)
tea - egg
lunch - bakuteh
preworkout - 2.5 tbp milk, 0.75scoo nitro, forgot my oats
during - guava/banana juice
post - carb, whey, juice
dinner - duno yet (to eat within 1 hr!)
tea - leftover papaya juice, broccoli
supper - milk, nitro, omega

WORKOUT
squat - 3x8x45 (dared to do half & full squats already)
military press - 3x6x28 (aim for 8 reps then add wt)
deadlift - 3x6x53 (challenging , like it , hate it)
lateral raise - 3x10x5 (no energy to do more reps though i've been aiming for dat)

TIME
1h35m (forgetting my preworkout oats really stretched my workouts)

edit - dinner lamb cutlets

This post has been edited by mrPOTATO: Feb 20 2009, 08:04 PM

Daily Reading
Ikan kembong (mackerel) is better than salmon !
http://nutriweb.org.my/publications/mjn001...jn12n2_art5.pdf
pg. 5
kembong : 1,450mg omega/serving
salmon : 930mg omega/serving

But how come this fish is so cheeeap ?

---

Added on February 20, 2009, 5:17 pmDaily Reading
Seems that some theories downplaying the absorbtion/usefulness of ala is misplaced.
http://apjcn.nhri.org.tw/server/APJCN/Proc.../Sinclair86.pdf
It has become recognised that ALA is metabolised by other pathways which may be quantitatively more important than the formation of DHA.... with estimates of the proportion of ALA being metabolised via this pathway being several fold greater than that to DHA..

There are so many conflicting studies, dunno which to believe..

This post has been edited by mrPOTATO: Feb 20 2009, 05:20 PM

DIET
mng - shake
tea - egg
lunch - cheong fun + yongtaufoo
preworkout - 3scoop oat, 200ml milk, 0.75scoop nitro
during - guava/banana shake
post - whey, carb, leftover shake, milk, omega
dinner - duno
supper - 0.5scoop nitro, 2tbp milk, broccoli + olive oil

WORKOUT
bench press - 3x8/8/7x40 (aiming 888 nxt wk)
bent row - 3x8x45 (always cheating, but only for the wide grip)
incline press - 3x8x35
chin - 2x9 (2nd set last 2 reps had to come down rest)

Time 1h10m

Marketing list - papaya/banana/berry/egg/oat/milk.

To put up a progress pic to mark my physical progress / lack of it.

edit - dinner claypot chick rice

---

Added on February 20, 2009, 8:06 pmBurning the 63kg foto image into my mind. Noticed quite unusual clavicles. Reminds me of terminator - this guy must b wearing ecto-exoskeleton.

This post has been edited by mrPOTATO: Feb 20 2009, 11:03 PM

No picture bro? hehe not confident nuff?