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.

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.

Diet (3/4/09)

1030 - 5 tablespoons of quaker oat , HL milk, 2 slides of wholegrain with peanut butter.
1300 - pasta with 2 eggs, baked bean, vege.
1600 - 4 bananas, 2 slides of wholegrain with peanut butter.
1830 - 2 slides of wholegrain with peanut butter, HL milk.
1930 - rice with steam egg and baked bean.

Exercise

Squat
1 x 8 reps x 40kg
(other ppl took the smith machine for bench press)

chinup
1 x 3 reps x body weight
1 x 2 reps x body weight

deadlift
1 x 8 reps x 40kg
1 x 8 reps x 45kg
1 x 8 reps x 55kg
1 x 8 reps x 60kg

barbell bench press
3 x 6 reps x 35kg
1 x 6 reps x 40kg

incline barbell bench press
4 x 6 reps x 30kg

barbell bent over row
3 x 8 reps x 35kg

chest fly machine
3 x 6 reps x 100lbs

bent leg crunch
3 x 10 reps

lying leg-hip raise
3 x 10 reps

lying leg raise
3 x 10 reps

Diet (4/4/09)

1030 - 5 tablespoons of quaker oat, HL milk.
1300 - rice with potato and vege.
1630 - a sweet corn.
1830 - spaghetti with baked bean and 3 whole eggs.
2315 - dim sum.

No exercise today.

Diet (5/4/09)

1100 - HL milk, 2 bananas.
1230 - spaghetti with meat and 2 eggs.
1600 - 250ml Dutch Lady milk.
1800 - 2 bananas, HL milk.
1930 - rice with vege.
2200 - 2 bananas.

No Exercise today.

yea i know...
i trying to bulk now...
keep increase the food as much as i can..
from the pic...i can only know i slim during i standing..
but when i sitting...
there are still layer of fat there....
thx for ur advise...
u r welcome to give me more advise...

Diet (6/4/09)

1000 - 10 tablespoons of quaker oat, HL milk, 2 bananas.
1300 - rice with chicken breast and egg.
1530 - 1 canned of nescafe latte.
1730 - maggi mee goreng with egg.
2130 - 2 wholegrain bread with peanut butter, HL milk, 2 bananas.

Exercise

push up
3 x 10reps

haha...coz today i having exam...
whole day at my campus..
but if normal day...i will eat more than today...

yea i am bulking now..
coz many forumer suggest me to bulk up more..
so i folo their suggestion...
try to add more carbo n protein oso...

haha...thx for ur suggestion..
u all are welcome to give me suggestion...

Diet (7/4/09)

0815 - 10 tablespoons quaker oat, HL milk, 2 bananas.
1115 - rice with chicken breast and egg.
1415 - 2 slides of wholegrain bread with peanut butter, 2 bananas.
1515 - 1 sweet corn.
1645 - 2 slides of wholegrain bread with peanut butter.
1830 - HL milk, 2 slides of wholegrain bread with peanut butter, 2 bananas.
2030 - spaghetti with meat.

Exercise

Squat
4 x 6 reps x 50kg
1 x 4 reps x 60kg

Deadlift
3 x 6 reps x 40kg
1 x 6 reps x 50kg

Seated Barbell Front shoulder press
3 x 6 reps x 20kg
1 x 5 reps x 20kg

Upright Row
4 x 6 reps x 20kg

Dumbell Front Rise
4 x 6 reps x 12lbs

Dumbell Lateral Rise
1 x 6 reps x 12lbs
(Dumbell kena rampas, end my workout)

Diet (8/4/09)

0815 - 10 tablespoons of quaker oat, HL milk, 2 bananas.
1030 - chicken breast rice with egg.
1130 - 250ml dutch lady milk.
1330 - 250ml dutch lady milk.
1530 - 2 slides of wholegrain bread with peanut butter.
1800 - 2 slides of wholegrain bread with peanut butter, 250ml dutch lady milk.
1830 - gong pou chicken rice.
0045 - 2 slides of wholegrain bread with peanut butter, 250ml dutch lady milk.

Exercise

jogging 4km.

Diet (9/4/09)

1100 - 10 tablespoon of quaker oat, HL milk, 2 slides of wholegrain bread with tuna.
1300 - spaghetti with meat.
1530 - 2 slides of wholegrain bread with tuna.
1730 - 2 slides of wholegrain bread with tuna.
1830 - chicken breast rice with egg.

No exercise today.

Diet (10/4/09)

1030 - 10 tablespoon of quaker oat, HL milk, 2 slides of wholegrain bread with tuna.
1330 - rice with sweet sour chicken and vege.
1530 - 2 wholegrain bread with tuna.
1830 - 5 tablespoon of quaker oat , 5 tablespoon of nestum, HL milk.
2030 - 2 slides of wholegrain bread with tuna, 3 hard boiled egg.

Exercise

Barbell Bench Press
1 x 6 x 40kg
3 x 6 x 35kg

Incline Barbell Bench Press
3 x 6 x 30kg

Machine Chest Flyes
4 x 6 x 100lbs

Crunch
3 x 15 reps

Lying Leg-Hip Raise
3 x 10 reps

Lying Straight Leg-Hip Raise
3 x 10 reps

Bicycle Crunch
3 x 10 reps

Hanging Leg Crunch
1 x 10 reps

Shrugs
3 x 10 x 20kg

Standing Military Press
4 x 10 x 20kg

Diet (11/4/09)

1015 - 10 tablespoon of quaker Oat, HL milk , 2 slides of wholegrain with tuna.
1315 - 1 turkey breast and turkey ham subway, 1 glass of 100 plus.
1730 - 1 seafood and crab subway.
2030 - few pieces of Tony Roma's grilled chicken, grilled salmon, Ice Lemon Tea.
2300 - 1 hot barley.

No exercise today.

Diet (12/4/09)

1000 - mihun mee sup with meat, tea ice.
1300 - 500ml lipton green tea.
1800 - 10 tablespoons of quaker oat, HL milk.
2000 - fried rice with egg.
2100 - 1 scoop ON whey protein.

Exercise
Push up
9 x 10 reps