Diet (1/5/09)

1130 - 5 tablespoons of quaker oat, HL milk.
1330 - rice with chicken breast.
1600 - 2 wholegrain bread with tuna.
1630 - 1 sweet corn.
1830 - 2 whole grain bread with peanut butter.
1930 - speghetti with 1 round of broccoli , 2 eggs.
2315 - 1 scoop of ON whey.

Exercise
Futsal 2100 - 2300

Diet (2/5/09)

0830 - 5 bananas.
1230 - rice with lamb meat and tou fu.
1410 - 1 scoop of ON whey with HL milk.
1615 - 1 plate of wan tan mee, 1 siu bao.
1730 - 1 sweet potato.
1930 - 2 slides of wholegrain bread with peanut butter.
2200 - 2 hard boiled eggs.
0200 - old town nasi lemak rendang, oldtown white coffee.

No exercise today.

This post has been edited by MooZz: May 3 2009, 03:03 AM

Diet (3/5/09)

1230 - 5 tablespoons of quaker oat, HL milk, 2 bananas.
1430 - 2 slides of wholegrain bread with peanut butter,1 steam chicken breast.
1700 - 1 sweet potato, 1 scoop of ON whey
2000 - rice with pork and chicken.
2300 - 1 tablespoon of peanut butter.

No exercise.

Diet (4/5/09)

1015 - 5 tablespoon of quaker oat, 2 bananas, HL milk.
1200 - 2 slides of wholegrain bread with peanut butter
1415 - 1 scoop of ON whey with HL milk.
1530 - speghetti with 1 round of broccolli and 2 eggs.
1800 - 2 slides of wholegrain bread with peanut butter.
2000 - mushroom fried rice with 1 egg.
2330 - 1 scoop of ON whey with HL milk, 1 tablespoon of peanut butter

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

Incline Dumbbell Press
2 x 8 reps x 20lbs
1 x 8 reps x 28lbs

Smith Machine Bench Press
1 x 5 reps x 40kg
2 x 5 reps x 35kg

Barbell Bench Press
3 x 6 reps x 25kg

Chest Fly Machine
4 x 6 reps x 100lbs

Crunch
3 x 20 reps

Lying Leg-Hip Raise
3 x 15 reps

Lying Straight Leg-Hip Raise
4 x 10 reps

This post has been edited by MooZz: May 5 2009, 01:54 AM

Diet (5/5/09)

1030 - 5 tablespoons of quaker oat, 3 bananas, HL milk.
1300 - speghetti with 1 round of broccolli, baked beans, 3 eggs.
1530 - 1 steamed chicken breast.
1700 - 2 slides of wholegrain bread with peanut butter.
2000 - rice with butter chicken, 1 egg.
2400 - 1 and half scoop of ON whey, HL milk.
0300 - grilled chicken chop , 1 fresh orange.

No exercise.

Diet (6/5/09)

1000 - 6 tablespoons of quaker oat, HL milk, 3 hard boiled eggs.
1230 - rice with 3 chicken nugget and 1 chicken breast.
1730 - 1 steamed chicken breast, 1 sweet potato.
2000 - rice with 1 egg, pork and chicken.
2200 - 1 redbull.
0030 - 2 slides of wholegrain bread with peanut butter, 1 scoop of ON whey with HL milk.

Exercise:
Futsal 2200-0000 (2 hours)

This post has been edited by MooZz: May 7 2009, 01:48 AM

Diet (7/5/09)

1000 - 1 bowl of Lo Mee, 1 soy ice.
1230 - 1 set of McChicken, french fries, 1 medium coke.
1530 - 2 slides of wholegrain bread with tuna, 2 hard boiled eggs.
1745 - 1 scoop of ON whey with HL milk.
1830 - 2 slides of wholegrain bread with tuna.
2330 - 2 hard boiled egg with thousand island, HL milk.

Exercise
Swimming 1630 - 1730

Diet (8/5/09)

0930 - 5 tablespoon of quaker oat with HL milk, 1 scoop of ON whey with HL milk.
1230 - rice with chicken and vege.
1500 - 1 sweet potato.
1530 - 2 hardboiled egg with thousand island.
1600 - 2 slides of wholegrain bread with tuna.
1830 - 1 scoop of ON whey with HL milk.
1900 - 5 tablespoons of quaker oat with HL milk.
1945 - 3 egg omelet with baked bean.
0000 - 2 tablespoons of peanut butter


Exercise
Chip up
1 x 5 reps
2 x 2 reps

Deadlift
1 x 8 reps x 40kg
3 x 8 reps x 50kg

Standing Military Press
1 x 8 reps x 20kg
2 x 8 reps x 24kg

Seated Military Press
2 x 6 reps x 24kg

Dumbbell Shoulder Press
3 x 6 reps x 28lbs per arm

Machine Shoulder Press
1 x 6 reps x 60lbs

Barbell Upright Row
1 x 8 reps x 20kg
3 x 6 reps x 20kg

Alternative Barbell Front Rise
5 x 10 reps x 12lbs per arm

Lat pulldown
1 x 8 reps x 60lbs

This post has been edited by MooZz: May 9 2009, 10:56 AM

yea 78kg the last time i measure it..
i had try deadlift 70kg before...
but it make me used up my energy
then i cant perform other workout much....
but i will try increase the load....
thx ya....

i think i gonna slowly increase the weight...
deadlift the max i had try is 70kg...
then squat the max i had try is 70kg oso...
i didnt go above those weight yet...
mayb i should increase since i am 78kg...lol..

n u guys think sweet potato is a good food???
recently i make myself steamed sweet potato as my small meals...
izzit okie???

Diet (9/5/09)

1100 - 5 tablespoons of quaker oat with HL milk, 2 slides of wholegrain bread with tuna.
1300 - rice with chicken and vege.
1500 - 1 sweet potato
1700 - 1 scoop of ON whey with HL milk, 2 slides of wholegrain with tuna.
1900 - rice with chicken breast and bean sprout.

Exercise
Concentrated Biceps Curl
3 x 8 reps x 8kg per arms

Hammer Curl
3 x 6 reps x 6kg per arms

Dumbbell Wrist Curl
3 x 8 reps x 8kg per arms.

Push Up
3 x 8 reps

Diet (10/5/09)

1030 - 5 tablespoons of quaker oat with HL milk, 2 slides of wholegrain bread with tuna.
1245 - speghetti with broccoli, 2 eggs, baked bean.
1445 - 1 sweet potato.
1745 - boiled broccoli, 1 scoop of ON whey.
2030 - 1 McChicken burger, 1 medium french fries, 2 cup of coffee.
2300 - 2 apple pie, 1 cup of coffee.

Exercise
Plank
3 x 1min

Mountain Climber
3 x 1min

Diet (11/5/09)

1030 - 5 tablespoons of quaker oat with HL milk.
1245 - rice with chicken n vege.
1630 - 1 round of broccoli and 2 eggs.
1730 - 5 tablespoons of quaker oat with HL milk.
2030 - 1 scoop of ON whey with HL milk.
2045 - 5 tablespoons of quaker oat with HL milk.

Exercise
Futsal 1800 - 2000

Diet (12/5/09)

1000 - 5 tablespoons of quaker oat with HL milk.
1230 - spaghetti, 3 egg omelets.
1530 - Nando's Grilled chicken strips, rice and salad.
1830 - 1 scoop of ON whey.
2015 - rice with vege n pork.
2230 - 1 set of jusco sushi, 4 pieces of watermelon.

Exercise
Squat
1 x 8 reps x 50kg
1 x 6 reps x 60kg
1 x 6 reps x 70kg
1 x 6 reps x 80kg

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

Incline Barbell Bench Press
4 x 6 reps x 30kg

Cable Crossover
1 x 8 reps x 40lbs
2 x 6 reps x 60lbs

Incline Dumbbell Bench Press
4 x 6 reps x 28lbs per arm

Chest Fly Machine
1 x 8 reps x 90lbs
1 x 8 reps x 100lbs
1 x 8 reps x 90lbs

Crunch
3 x 20 reps

Lying Leg-Hip Raise
3 x 20 reps

Lying Straight Leg-Hip Raise
3 x 15 reps

Diet (13/5/09)

0930 - 35g musli + 3 tablespoons of quaker oat with HL milk.
1145 - rice with 2 hard boiled eggs, vege.
1630 - 1 scoop of ON whey with HL milk, 3 slides of wholegrain bread with peanut butter.
2030 - rice with pork n vege.
0000 - 1 scoop of ON whey with HL milk.

No exercise today.

Diet (14/5/09)

1030 - 5 tablespoons of quaker oat with HL milk, 1 slides of wholegrain bread with peanut butter.
1300 - spaghetti with 3 eggs and vege.
1600 - 1 apple, 2 slides of wholegrain bread with peanut butter.
1820 - 1 sweet potato.
1930 - rice with vege and pork.
2300 - 1 apple.
2330 - 1 scoop of ON whey with HL milk.

NO exercise today.



This post has been edited by MooZz: May 16 2009, 12:08 AM

Diet (15/5/09)

1030 - 5 tablespoons of quaker oat with HL milk.
1300 - spaghetti with vege and 3 eggs.
1530 - 1 apple.
1600 - 2 slides of wholegrain bread with peanut butter.
1830 - 1 scoop of ON whey with HL milk.
1900 - 2 slides of wholegrain bread with peanut butter.
1930 - rice with vege and 2 chicken breast.
2230 - 1 apple.
0000 - 1 scoop of ON whey.

Exercise
Chin Up
1 x 6 reps
2 x 2 reps

Deadlift
1 x 12 reps x 50kg
2 x 8 reps x 70kg
1 x 6 reps x 80kg
1 x 5 reps x 80kg

Dumbbell Shoulder Press
2 x 12 reps x 10kg per arm
1 x 8 reps x 10kg per arm

Seated Barbell Shoulder Press
1 x 12 reps x 20kg
2 x 8 reps x 20kg

Barbell Upright Row
1 x 12 reps x 20kg
3 x 6 reps x 20kg

Barbell shrug
3 x 10 reps x 20kg

Dumbbell Lateral Rise
3 x 5 reps x 12lbs per arm

Diet (16/5/09)

0930 - 5 tablespoons of quaker oat with HL milk with 1 scoop of On whey.
1130 - 1 apple
1330 - rice with chicken breast and vege
1630 - 1 apple, 2 slides of wholegrain bread with tuna.
1945 - 1 McChicken burger , french fries, 2 coffee.
2130 - 1 apple pie, 1 coffee
0100 - 1 apple, 1 scoop of ON whey with HL milk.

No exercise today.

Diet (17/5/09)

1030 - 1 essense of chicken, 5 tablespoons of quaker oat with HL milk, 2 slides of wholegrain with tuna.
1230 - rice with chicken , vege and egg.
1645 - 1 scoop of ON whey with HL milk.
1830 - 1 chicken Alfredo pasta.
2130 - 2 pieces of watermelon.
2230 - 1 scoop of ON whey with HL milk.

NO exercise today.

Diet (18/5/09)

0515 - 5 tablespoon of quaker oat with HL milk, essense of chicken.
0630 - 2 slides of wholegrain bread with tuna.
1245 - 1 set of McD spicy chicken mcdeluxe, 1 medium french fries, 1 medium softdrink.
1700 - 1 apple, 1 scoop of ON whey with HL milk, 2 slides of wholegrain bread with tuna.
1900 - rice with taufu , egg and vege.
2200 - 1 scoop of ON whey.

Exercise
Push up
4 x 12 reps

Lunges
3 x 1min