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

dude u r around 80kg rite?
or near that...
i guess u can deadlift much more than that...
try increasing ur deadlift...
good luck...

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....

don't have to go high reps if ur deadlift is heavy..
u can get ur knees and back injured..
reps of 4 - 6 shld b sufficient when the weights of ur deadlifting way above ur body weight... try it out!

What rubbish... it won't injure your knees or back. Deadlifting your own bodyweight isn't that hard.

It will, if its performed with bad form. And if you are not capable enough to begin with.

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