5 am: egg white omelette, 1 yolk 4-5whites, with cheddar cheese, 1 weet bix biscuit

6-4pm: fell asleep

5 pm: grilled breaded chicken

6 pm: a carrot

7.30: gym- weights(day 1)
cardio- 15 minutes treadmill

protein shake immediately after

9.30pm: an apple

10 pm: grilled kangaroo steak

is it ok to have fruit at night? cos ive read soemwhere that i should'nt have carbs at night, so yeah, not really sure if thats meant for processed carbs or natural carbs from fruits as well.

ps: on a happy note, weight has gone down to below 80, well barely 80, 79-ish to be exact, FOR THE FIRST TIME EVER AFTER GOD KNOWS HOW LONG, WOOOOOOOOOOOOOOOOOOTS!!



This post has been edited by satsugai: Mar 23 2009, 07:12 PM

around 12am-4am: fruits, a lil bit of nuts and shitloads of water ~ 500

7am: slice of cheese, 2 bananas ~ 150

10.30am: gym cardio: 20 minutes stationary bike and 25 minutes elliptical
-protein shake immediately after(1 scoop) ~ 150

12pm: beef jerky and an apple ~ 250

6 pm: an apple and protein shake(1 scoop) ~ 200

8.30pm: gym- weights and 15 minute elliptical and 10 minutes treadmill

dinner: low pat kotej cis, huge ass banana, grilled chicken(coated with olive oil pepper and salt) all three tasted like shit ><"

~ 400

total for the day: ~ 1650- very rough estimate, good thing i did more cardio today ><"

This post has been edited by satsugai: Mar 23 2009, 09:19 PM

Breakfast: cottage cheese and walnut and 2 chicken thigh ~ 500 cals

Snack: protein shake + apple ~ 200

gym-
treadmill warm up- 5 minutes
weights-day3
cardio after: 10 minutes rowing machine, 20 minutes stationary bike and 20 minutes elliptical
~ protein shake and apple immediately after ~ 200

Dinner: grilled chicken thigh fillets ~ 200 cals

before sleeping: cottage cheese ~ 100 cals

8 am: Cottage cheese chicken thigh grilled and nuts ~ 550 cals tops

sleep: 1-5 pm

5.30 pm: banana + cashews ~ 150

7 pm: banana ~ 80

8.30pm: grilled chicken breast + a lil bit of grilled brocolli ~ 300 cals tops

9.30- gym: weights-day 1 routine
cardio: 25 minutes elliptical, 5 minutes rowing machine, 5 minutes stationary cycle
protein shake immediately after~ 200

10.50pm: pepsi max

1 am: cottage cheese + cashews ~ 300

This post has been edited by satsugai: Mar 26 2009, 01:33 AM

6 am: 5 egg white, 2 egg yolk, red bell peppers and a lil bit of cottage cheese ~ 400

9 am: cottage cheese ~ 200 cals

12-5:slept ><"

7 pm: banana ~ 80 cals

9.15pm: gym-
5 minutes warm up walk/jog
weights- day 2
15 minutes elliptical
5 minutes treadmill

protine shake immeditael after~ 150 cals

11 pm: grilled chicken boobies with brocooli and capsicum all three seasone dwith olive oil, salt and pepper only ~ 350 cals


1 am: apple and cottage cheese ~ 200 cals tops

This post has been edited by satsugai: Mar 26 2009, 09:15 PM

yesterday: no gym, but was waaaaay under maintenance calories

today:
5am:Cottage cheese and weet bix and some walnuts~ 300

11am:Kangaroo and wee bit of asparagus~ 400

12pm:Apple~60

2pm:Banana~100

3pm:Apple~60

3.30pm:Gym: warm up walk/jog to the gym(traffic light hiit 8D)day 3 weights,
25 minutes elliptical, 10 minutes rowing, 10 minutes stationary cycle
Protein shake immediately after~250 cals

6pm:apple~ 60

7-12: slept

1.30 am:Dinner: grilled chicken + vege ~ 350

This post has been edited by satsugai: Mar 29 2009, 03:45 AM

no gym today, assignments ><"

6 am: chicken sandwich and sugar free red bull ~400

9 am: banana

1 pm: apple



6-12: sleep

12 am: protein shake

1 am: apple



This post has been edited by satsugai: Mar 30 2009, 03:19 PM

6 am: Apple + chicken breast: 350

10.30 am: gym, weights, day 1
cardio: 25 minutes elliptical, 10 minutes rowing machine, 10 minutes stationary bike(low intensity, heart rate 160-170)
protein shake immediately after~ 150

1 pm: 2 apples ~! 100

5 pm: Subway ~ 500

HALFWAY THERE b****EEEEEEEEES, 5/10 KG 8D

This post has been edited by satsugai: Mar 30 2009, 03:19 PM

3-5am: some food, forgot what exactly: 200 calories-ish

7 am: gym- a lil bit of day 1 weight and a lil bit of day 2 weights routine.
25 minutes elliptical, 10 minutes rowing machine, 10 minutes treadmill
protein shake immediately after

9 am: 50 g baked wheat pretzels~ 200

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1 pm: 6" subway sub~ 250

4 pm: apple~ 100

7 pm: 6" subway sub ~ 250

10 pm: cottage cheese ~ 200 cals

This post has been edited by satsugai: Mar 31 2009, 06:08 AM

summary for yesterday:
kangaroo for breakfast
gym: day 3 weights
25 minutes elliptical and 15 minutes treadmill

lunch snacks and dinner: 700 cal sandiwch, 50g salted peanuts, picnic bar, and a footlong wheat ham sandwich.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

today: weet bix apple and banana for breakfast, pwerbar for lunch, calzone for dinner: should be < 1500 cals for today ><"
cardio later: might do billy blanks tae bo cardio(youtube ftw) or jump rope for a few minutes, depends on how mucb time i have.

GRAAAAAAAAAAAAAAAH f***EN ASSIGNMENTS ><"

hmm what subway sub is only 250 cals?

whole wheat ham, vege only, no sauce, around 250 cals for a six inch according to the website

after a gruelling week of assignments and tests, finally got back to the gym. diet has been shitty for the past week tho ><"

7 am: weet bix + black coffee

2 pm: protein shake 1 scoop

8.30 pm: gym: day 1 weights
25 minutes elliptical + 10 minutes on stationary cycle
(started smoking again sometime this week, assignments and shit, heh, so heart rate was pretty f***ed up)
protein shake after gym.

10.30pm:microwave chicken sub sandwich.

9 am: weet bix ~50

11am: protein shake~150

2 pm: 2 sushi rolls ~ 300



7pm: gym
5 minutes elliptical
day 2 weights
30 minutes elliptical

8.30 pm: kfc kebab and pepsi max might eat the fries ~ 900 cals tops



This post has been edited by satsugai: Jul 20 2009, 04:48 AM

after months of not going to the gym due to my initial half assed "dedication" ayam bek!! hopefully for good this time. new routine:

day 1: chest, biceps and abs
day 2: shoulders and abs
day 3: back
day 4: biceps and triceps
day 5: legs
day 6 and 7: cardio

shoulders:
shoulder presses
military presses (front and back superset)
plate raises
reverse flyes


triceps:
tricep pull down
skull crushers
close grip bench presses
dips

chest:
incline bench press
flat bench press
decline bench dumbell press
flyes

chest:
incline bench press
flat bench press
decline bench dumbell press
flyes

back:
chin ups
wide handle lat pull downs
v-handle lat pull downs
v-handle cable rows
barbell rows
dumbell rows

for lower back, do deadlifts and the other one

biceps,: increasing barbell weights 5 reps

abs: do the ball and sit up bench superset with 30 second rest

legs, do squats and leg presses
and any combination of quads and hamstring machines
to lose lower back fat, use the cycling machine
regular cardio: run for 10-15 minutes

saturday and sunday cardio: 30 (or 10) minutes treadmill,
10 minutes rowing, 10 minutes elipses, 30 (or 10) minutes cycling
machine
*should amount to 1 hour