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.

Diet (19/4/09)

1030 - 35g muesli, HL milk.
1230 - 2 slides of wholegrain bread with tuna.
1430 - 2 slides of wholegrain bread with tuna.
1630 - 1 sweet corn.
1730 - 2 hard boiled eggs.
1800 - 1 scoop of ON whey.
2130 - 1 mocha latte, 1 set of TGI friday chicken breast and vege.

NO exercise.

Diet (20/4/09)

1000 - 5 tablespoons of quaker oat, HL milk, 2 hard boiled eggs.
1300 - rice with chicken thigh and 1 egg.
1600 - 1 scoop of ON whey.
1830 - maggi goreng double with 1 egg.
2130 - 3 bananas.
0015 - 1 scoop of ON whey, 1 bananas.

Exercise

Futsal 2230 - 0030 2 hours.

Diet (21/4/09)

0900 - 10 tablespoons of quaker oat, HL milk..
1345 - rice with vege, chicken breast and 1 egg.
1530 - 1 sweet corn.
1600 - 1 scoop of ON whey, 2 bananas.
1815 - 1 scoop of ON whey.
1900 - 1 banana.
2000 - rice with chicken meat, 1 egg n vege.

Exercise

Chip up
1 x 3 reps
1 x 2 reps

Deadlift
1 x 8 reps x 50kg
4 x 6 reps x 60kg

Barbell Bench Press
1 x 8 reps x 30kg
3 x 6 reps x 36kg

Incline Barbell Bench Press
2 x 6 reps x 30kg
1 x 5 reps x 30kg

Triceps Pull Down
3 x 8 reps x 40lbs

Chest Fly Machine
2 x 8 reps x 100lbs
1 x 6 reps x 110lbs

Diet (22/4/09)

0830 - 10 tablespoons of quaker oat, HL milk.
1130 - rice with chicken breast, 2 chicken nugget n 1 egg.
1430 - 1 scoop of ON whey, 2 wholegrain bread with peanut butter.
1645 - 2 wholegrain bread with peanut butter.
1930 - bak kut teh, vege n rice.
2330 - 1 scoop of ON whey.

No exercise.

icic...usually i wont eat banana as my prebed...
except tht day , i jus finish my futsal...
so i eat a banana and scoop of whey..
will try avoid n replace with peanut butter..

1 or 2 bananas for my post workout meal is okie right???
i mean if at night.....when i almost gone to sleep tht time...

Diet (23/4/09)

0830 - 10 tablespoons of quaker oat, HL milk.
0945 - nasi lemak with 2 egg n 1 hotdog.
1330 - rice with vege and pork.
1545 - 2 wholegrain bread with peanut butter.
1900 - 2 wholegrain bread with peanut butter, 2 bananas, 1 red bull.
2230 - 1 scoop of ON whey.

Exercise
Futsal 2000 - 2230

Diet (24/4/09)

0830 - 5 tablespoons of quaker oat, HL milk.
1000 - rice with roasted chicken n 1 egg, 1 240ml nescafe original.
1400 - 2 wholegrain bread with peanut butter.
1430 - 1 sweet corn.
1600 - 2 wholegrain bread with peanut butter, 2 bananas.
1800 - 1 scoop of ON whey.
1900 - 2 wholegrain bread with peanut butter.
2000 - mushroom fried rice with 1 egg.
0000 - 1 scoop of ON whey with HL milk.

Exercise :
Squat
1 x 10 reps x 50kg
4 x 6 reps x 60kg

Cable Seated Low Row
1 x 8 reps x 80lbs
2 x 8 reps x 90lbs

Dumbbell Shoulder Press
4 x 6 reps x 20lbs per arm

Arnold Press
4 x 6 reps x 20lbs per arm

Barbell Upright Row
4 x 6 reps x 20kg

Crunch
2 x 20 reps
1 x 10 reps

Lying Leg-Hip Raise
3 x 15 reps

Lying Straight Leg-Hip Raise
3 x 15 reps

Bicycle Crunch
3 x 10 reps

Diet (25/4/09)

1000 - 5 tablespoons of quaker oat, HL milk.
1100 - 2 bananas.
1300 - 2 bananas.
1415 - rice with chicken breast.
1545 - 2 sweet potatos.
1800 - 1 scoop of ON whey with HL milk.
2000 - 5 tablespoons of quaker oat, 3 bananas, HL milk.
2200 - 1 bunch of broccolli, 3 hard boiled eggs, some thousand island.
0100 - McChicken burger with french fries, 2 apple pie, 2 cup of coffee.

No exercise today.

This post has been edited by MooZz: Apr 26 2009, 03:04 AM

Diet (26/4/09)

0830 - 5 tablespoons of quaker oat, HL milk, 2 bananas.
1300 - rice with chicken breast and 1 egg.
1500 - 1 scoop of ON whey with HL milk.
1900 - 2 bananas.
1945 - rice with lot of chicken and pork.
2300 - 2 hard boiled eggs.

No exercise today.

Diet (27/4/09)

1100 - 5 tablespoons of quaker oat, HL milk, 2 bananas.
1300 - 2 wholegrain bread with peanut butter
1345 - 1 steam chicken breast.
1545 - 2 bananas.
1700 - 1 steam chicken breast.
1900 - 2 wholegrain bread with peanut butter, 1 sweet corn, 2 bananas.
2330 - 1 tandoori chicken, limau ais.

Exercise
Swimming 1730 - 1830

Diet (28/4/09)

1030 - 5 tablespoons of quaker oat, HL milk, 2 bananas.
1300 - rice with chicken breast and 1 egg.
1500 - 2 wholegrain bread with peanut butter.
1530 - 1 sweet corn.
1600 - 3 bananas.
1800 - 1 scoop of On whey with HL milk.
1830 - 3 wholegrain bread with tuna, 1 banana.
2000 - rice with vege, pork and 1 egg.
2230 - 1 scoop of ON whey with HL milk.
0245 - Old town nasi lemak ayam rendang, 1 cup white coffee.

Exercise
Squat
1 x 8 reps x 50kg
3 x 6 reps x 60kg
1 x 2 reps x 70kg

Barbell Bench Press
4 x 6 reps x 35kg

Incline Bench Press
2 x 6 reps x 30kg
1 x 5 reps x 30kg

Chest Fly Machine
3 x 8 reps x 100lbs

Triceps Pull Down
3 x 8 reps x 40lbs

Bend Over Row
3 x 6 reps x 40kg

Palms-Up Dumbbell Wrist Curl Over A Bench
3 x 8 reps x 20lbs

This post has been edited by MooZz: Apr 29 2009, 04:50 AM

Diet (29/4/09)

1100 - 5 tablespoons of quaker oat, HL milk, 3 wholegrain bread with tuna.
1245 - rice with chicken breast, 1 egg.
1445 - 1 scoop of ON whey.
1745 - 2 wholegrain bread with tuna, HL milk.
1900 - speghetti with broccoli, 2 hard boiled eggs.
0245 - 1 tandoori chicken , tea tarik kurang manis.

NO exercise today.

This post has been edited by MooZz: Apr 30 2009, 12:00 PM

Diet (30/4/09)

1100 - 5 tablespoons of quaker oat, HL milk.
1430 - rice with chicken wings, 1 egg.
1645 - 1 scoop of On whey.
1830 - 1 sweet corn.
2000 - rice with pork and vege.
2200 - 2 hard boiled eggs.

No exercise today.