i think u should bulk up bro...can't see much fat on your body...do more crunches/reverse crunches and you might see your packs comin out...good luck bro...

okie...will increase the set...
usually do 3 set in 10 rep...
mayb increase to 4 or 5 set...

what i mean by canned drink was.. its include 100plus.. huhu..

icic...i thou u mean softdrink...heeee.
100plus..i thou it was isotonic...
mayb abit sugar content inside....
will cut it out from my diet n avoid...

increased the sets. abs is like calves muscles. u need very high reps to feel the burn.
make it at least 20 reps per set. quality set, make sure feel the burn

Chow

oh okok...high reps plus more sets..
try to archive..
everytime i did until the 3rd set....
i didnt have more energy to do more ady..lol..

Diet (19/3/09)

1100 - a cup of milo+nestum
1400 - 2 slides of wholegrain with peanut butter.
1600 - 2 slides of wholegrain with peanut butter.
1730 - rice with extra chicken breast and bean sprouts.
2200 - 4 slides of wholegrain with tuna.
2330 - 250ml Dutch Lady milk.

Exercise:

Shoulder:
Upright Row
3 x 6reps 20kg
1 x 6reps 24kg

Shrugs
3 x 10reps 20kg

Barbell Behind Neck Press
1 x 8reps 20kg
3 x 6reps 24kg

Seated Barbell Military Press
2 x 6reps 20kg

Side Lateral Raise
3 x 8reps 8lbs (per arms)

Alternate Arm Front Raise
3 x 8reps 12lbs (per arms)

Abs:
Crunch
3 x 20reps

Plank
3 x 30seconds

Lying Leg-Hip Raise
3 x 15reps



This post has been edited by MooZz: Mar 20 2009, 09:15 PM

Diet (20/3/09)

0730 - 2 slides of wholegrain with tuna.
0930 - fried rice with 2 chicken breast and egg.
1230 - rice with 2 chicken breast and 1 vege.
1430 - 2 slides of wholegrain with tuna.
1630 - 2 slides of wholegrain with tuna.
1845 - 2 slides of wholegrain with tuna.
2030 - nasi lemak with chicken breast.


Exercise :

Squat
1 x 10reps x 20kg
2 x 8reps x 30kg
2 x 8reps x 40kg

Deadlift
2 x 6reps x 40kg
1 x 6reps x 45kg
1 x 6reps x 47kg
2 x 6reps x 51kg

Incline Barbell Bench Press
1 x 6reps x 20kg
2 x 6reps x 25kg
2 x 6reps x 29kg

Barbell Bench Press
3 x 6reps x 35kg

Machine Chest Flyes
3 x 8reps x 100lbs

Standing Calf Raise with DB
3 x 10reps x 32lbs

DB lunges
3 x 10reps x 15lbs



This post has been edited by MooZz: Mar 26 2009, 08:20 PM

21/3/09 - 26/3/09:

having a midterm break for 1 week n gone bak to hometown..
then had high fever for 3 days...
recover today....
still due to lack of food intake..
my energy level still haven recover...

hope can train bak tmr...

This post has been edited by MooZz: Mar 26 2009, 10:07 PM

same to me brah...been skipping gym for 2 weeks now due to fever...haihzz...could take you a while to get that stamina back...
keep up the good work brah....

yea...now feeling good again...
i think i ady fully recover....
actually i did shoulder and abs workout on 23/3/09 monday...
then i get high fever on tuesday....
now feeling good bak again...

take care too ya...



This post has been edited by MooZz: Mar 28 2009, 10:01 AM

Diet(27/3/09)

0600 - 250ml Dutch Lady milk.
0745 - roasted chicken breast rice.
1200 - rice with chicken , vege and egg.
1500 - 1 dragon fruit.
1900 - nando's 1/4 chicken with potato and coleslaw.
2200 - 1 regular size 100 plus.

Exercise:

Barbell Bench Press
3 x 8reps x 30kg

Smith Machine Squat
1 x 8reps x 30kg
1 x 8reps x 40kg
1 x 8reps x 45kg

p/s: Gym close early today and i duno, so only manage to do 2 exercise.

LOL kesian you man... Gym close early.. Anyway why do you only have 3 proper meals? With your body size you should be more concerned about bulking rather than cutting. And your body looks like it has some potential too, so all the best with it.

haha...due to now midterm break...
i duno the gym at my U jus open until 5.30pm..
will retrain the next next week...
next week full with exam n lab...sad...

i thinking of tht too....
trying to bulk...but bulk clean vry hard....
will try bulk myself oso...
financial prob oso...aiks....

Diet(28/3/09)

1100 - 6 homemade spring roll.
1300 - chicken rice.
1600 - 1 homemade hamburger , half dragon fruit.
1830 - 1 homemade hamburger

Eating too few meals today, have to finish all the food made by mum.

No Exercises.



This post has been edited by MooZz: Mar 30 2009, 01:43 AM

Diet (29/3/09)

0915 - 10 tablespoon of quaker oat, HL milk, 2 hardboiled eggs.
1300 - rice with egg, tofu and meat.
1530 - 2 slides of wholegrain bread with peanut butter.
1730 - 2 slides of wholegrain bread with peanut butter.
1900 - 2 slides of wholegrain bread with tuna.
2000 - garlic ginger chicken rice.
0040 - 250ml dutch lady milk.

Exercise:

2200 - 0030 Futsal.

Diet (30/3/09)

0945 - 10 tablespoon of quaker oat, HL milk, 2 slides of wholegrain bread with tuna.
1300 - rice with baked beans, 2 veges.
1600 - 1 banana, 2 slides of wholegrain bread with tuna.
1800 - 2 slides of wholegrain bread with tuna, HL milk.
1915 - rice with meat, 2 veges.

Exercise:

Jogging 4km.

Diet (31/3/09)

0815 - 10tablespoons of quaker oat , HL milk.
1115 - rice with chicken breast and egg.
1430 - 2 bananas, 2 slides of wholegrain with tuna.
1630 - 2 bananas.
1830 - HL milk, 2 bananas.
1930 - rice with chicken and vege, 1 can of nescafe ice.
0030 - 1 secret recipe cheese cake. (fat, it was my bday cake)

No Exercise today.

This post has been edited by MooZz: Apr 1 2009, 09:31 PM

Diet (1/4/09)

0930 - 10 tablespoons of quaker oat, HL milk, 1 secret recipe cake.
1245 - rice with chicken and egg.
1600 - 1 canned of nescafe mocha.
1730 - 2 slides of wholegrain with tuna, 2 bananas.
1845 - 1 secret recipe cake.
2130 - roasted chicken breast with rice.

No exercise.

Diet (2/4/09)

0715 - 10 tablespoons of quaker oat.
1100 - rice with chicken breast and egg.
1330 - 2 slides of wholegrain with tuna, 2 bananas.
1600 - maggi goreng.
1830 - 2 slides of wholegrain with tuna, 2 bananas.
2030 - spaghetti with meat, mushroom and 2 boiled egg.
2130 - 2 bananas.
0015 - 1 large caramel popcorn.

No exercise today.