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.

first of all, u must bulk up before u can cut down. no offence but u r so slim (without muscle mass) so wat to cut down??? it took me so long to finally understand this simple facts. years of my wasted gym hours...

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

Bro so ur bulking now? If u bulking, I think u need to eat more man... If you analyse your diet today, your only main source of protein is some HL milk, one chicken breast and 2 eggs. And some amounts of protein from rice/oats/bread. Basically you only had four proper meals and even then the proper meals dun seem like they can sustain a 70kg person who works out. Btw despite what I am saying to you now, my own diet sucks haha.

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

Diet (13/4/09)

0930 - 2 slides of wholegrain bread with peanut butter.
1100 - rice with chicken breast and egg.
1330 - 2 slides of wholegrain bread with peanut butter.
1600 - 5 tablespoons of quaker oat, 1/2 scoop of ON whey.
1830 - sambal meat rice.
2230 - 2 slides of wholegrain bread with peanut butter , 1 scoop ON whey.

Exercise
Futsal 2030 - 2230 ( 2 hours )

Diet (14/4/09)

1130 - 2 slides of wholegrain bread with peanut butter.
1230 - spaghetti with 2 eggs.
1515 - 2 slides of wholegrain bread with peanut butter.
1630 - 1 scoop of ON whey , 2 bananas.
1830 - 2 scoop of ON whey.
1930 - nasi lemak with chicken breast and egg.

Exercise

Squat
1 x 8 reps x 40kg
1 x 6 reps x 40kg
1 x 6 reps x 50kg
2 x 6 reps x 60kg

Deadlift
1 x 8 reps x 40kg
1 x 6 reps x 50kg
2 x 6 reps x 60kg

Barbell Bench Press
1 x 6 reps x 35kg
1 x 6 reps x 40kg
1 x 5 reps x 40kg

Dumbbell Bench Press
3 x 8 reps x 20lbs per arms.

Incline Bench Press Machine
1 x 8 reps x 40lbs
1 x 8 reps x 50lbs
1 x 8 reps x 60lbs

Diet (15/4/09)

1030 - 10 tablespoons of quaker oat, HL milk, 2 hard boiled eggs.
1300 - 2 slides of wholegrain bread with peanut butter.
1500 - 1 sweet corn.
1545 - rice with baked bean and vege.
1730 - 2 bananas, 1 scoop ON whey.
1930 - mushroom fried rice.
2345 - 1 scoop ON whey with HL milk.
0300 - nasi lemak with egg and fried chicken breast, hot barley.

No exercise today.

This post has been edited by MooZz: Apr 17 2009, 12:36 AM

Diet (16/4/09)

1030 - 10 tablespoons of quaker oat, HL milk, 2 hard boiled egg.
1300 - rice with vege n chicken.
1530 - 1 sweet corn.
1730 - 2 slides of wholegrain bread with tuna.
1930 - rice with chicken and 1 egg.
2230 - 2 bananas.
2330 - 1 scoop of ON whey.

No exercise today.

Diet (17/4/09)

1030 - 5 tablespoons of quaker oat, HL milk, 2 hard boiled eggs, 2 slides of wholegrain bread with tuna.
1300 - 2 slides of wholegrain bread with tuna.
1530 - rice with vege and taufu.
1600 - 1 scoop of ON whey.
1800 - 2 scoop of ON whey.
1830 - 2 slides of wholegrain bread with tuna , 2 bananas.
1930 - rice with extra chicken breasts.
2230 - 3 hard boiled eggs.

Exercise

Dumbbell Arnold Press
1 x 8 reps x 15lbs per arm
4 x 6 reps x 20lbs per arm

Seated Military Press
4 x 6 reps x 20kg

Barbell Upright Row
4 x 8 reps x 20kg

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

Diet (18/4/09)

1000 - 5 tablespoons of quaker oat, HL milk, 2 hard boiled eggs.
1230 - 2 slides of wholegrain bread with tuna, HL milk.
1330 - 2 slides of wholegrain bread with tuna, HL milk.
1530 - 1 kuey tiao pork soup.
2100 - chicken breast , vege salad.
0130 - HL milk with 1 scoop ON Whey.

No exercise today.