hey guys,

I have been on diet since last November and start to workout at my University's gym. Therefore i Start my own journal to record my workout . Besides that, it was easier for me to remember the weight that i had carry.

Due to crashing time between my class and the gym, i only manage to workout at gym for 2 days per week. Only Tuesday and Friday. The time is 5pm to 6pm. On other day, will do some cardio.

Details about my current stat(15/03/09):-

Weight = 78 Kgs
Height = 180cm
body fat = ??

My Target:
Reduce my body fat and hope to reveal my abs.
Improve my stamina and speed.

My Photo:








Please give any comment to correct my workout.

This post has been edited by MooZz: Mar 16 2009, 11:15 PM

Diet (14/3/09)

1030 - a cup of milo , 4 slides whole grain with peanut butter, 2 boiled eggs.
1300 - rice with 2 veges.
1600 - 250ml Dutch Lady Coffee.
1800 - 2 slides whole grain with peanut butter, 2 bananas.
2100 - Mcd ( McChicken , french fries, 3 cup of coffee)

Rest day , no exercise.

Mcd at night? huhu.. u should avoid that.. refer to sifu's diet.. u'll know what i mean..

yea i know...it was a cheat meal yest..
coz frend invite me go there watch ball...
i cut off the soft drink...replace with coffee...
hope it wont add too much calories

Diet (15/3/09)

0900 - HL milk, 3 eggs steam with tuna, 2 slides of whole grain bread with peanut butter.
1100 - 1 banana.
1230 - rice with 2 veges.
1435 - 2 slides whole grain bread with peanut butter, 1 banana.
1700 - 2 slides whole grain bread with peanut butter, 2 bananas.
1900 - ginger garlic pork rice.
2100 - 2 bananas.

Exercise:
0815 - jog for 3.5km.
1730 - jog for 5.3km.

Diet (16/3/09)

0830 - 1 cup of milo+nestum, 2 banana, 2 wholegrain bread with peanut butter.
1100 - rice with 2 nuggets, egg and chicken breast.
1300 - 2 wholegrain bread with peanut butter, HL milk.
1600 - 2 wholegrain bread with peanut butter.
1700 - 2 bananas.
1845 - rice with vege and chicken.
2100 - 1 banana.

Exercise:
No exercise today.



This post has been edited by MooZz: Mar 18 2009, 12:00 AM

Diet (17/3/09)

1030 - cheese cake, a cup of milo+nestum, 2 eggs, HL milk.
1300 - rice with few potato, chicken breast and fried egg.
1600 - 250ml Dutch Lady milk.
1830 - 250ml Dutch Lady milk, 1/4 roasted chicken, marsh potato.
2145 - choc cake.

Exercise:
Having test today, didnt go gym.

your eating plan is to cut or something?


Chow

yea...hope to cut off the lower abs fat...
too much fat on tht part..
but these few days frend bday...
cake alot Lol...

You're a little small to cut don't you thinK?

You're may end up looking like those skinny football players. Especially at 180 @ 78KG'S....I'm 176 @ 78KG'S and even I look thin'ish. You're a whole 4CM taller....that's a lot of bone to cover.

I'd suggest a bulk to about 85KG's and then you decide if you want to cut. Just my suggestion.

icic...coz from the pics, i didnt saw any bone...
tht y i thou i need to cut more...
thx for ur suggestion..going bulk myself up...
gonna start invest on whey protein next month...
too few protein intake for me...

for me your BF is low enough. maybe you dont have enough abs training to make your abs "protruding" ?


Chow

icic...will increase n see how...
coz i didnt go any fitness center to test my BF..
tht y i oso not sure.....
my lower abs still got fat..
i can pinch it out...lol...



This post has been edited by MooZz: Mar 19 2009, 12:09 AM

Diet (18/3/09)

0945 - a cup of milo+nestum, 2 eggs, HL milk, 2 slides of wholegrain with tuna.
1230 - rice with 2 vege and 1 hard boiled egg.
1430 - 2 slides of wholegrain with tuna.
1700 - 2 slides of wholegrain with tuna, 2 bananas.
1900 - HL milk, 100 plus.
1930 - rice with meat and sardin.

Exercise:
1830 - Jogging 3.8km

HL milk and 100 plus....that's an interesting combination...

haaha...
are you trying to gain more muscle?
trying to cut already is it?
thats fast...

lol...afta jogging...i drink 100 plus...
then after a while .... i drink HL milk b4 my dinner...haha

haha i hope to gain more muscle on my abs....
while oso eat as clean as i can....
will focus on cardio more since i limited to gym access this semester...lol...
so...reduce fat so abs visible 1st...
but still long way to go...

i dono this is gonna work on u or not.. get rid all those canned drink.. drink glucose instead..

yea..it really make different...
i ady stop all those softdrink since i start my diet..
n tummy getting smaller...