hey guys,

I have been on diet since last November and start to workout at my University's gym. Therefore i Start my own journal to record my workout . Besides that, it was easier for me to remember the weight that i had carry.

Due to crashing time between my class and the gym, i only manage to workout at gym for 2 days per week. Only Tuesday and Friday. The time is 5pm to 6pm. On other day, will do some cardio.

Details about my current stat(15/03/09):-

Weight = 78 Kgs
Height = 180cm
body fat = ??

My Target:
Reduce my body fat and hope to reveal my abs.
Improve my stamina and speed.

My Photo:








Please give any comment to correct my workout.

This post has been edited by MooZz: Mar 16 2009, 11:15 PM

Diet (14/3/09)

1030 - a cup of milo , 4 slides whole grain with peanut butter, 2 boiled eggs.
1300 - rice with 2 veges.
1600 - 250ml Dutch Lady Coffee.
1800 - 2 slides whole grain with peanut butter, 2 bananas.
2100 - Mcd ( McChicken , french fries, 3 cup of coffee)

Rest day , no exercise.

Mcd at night? huhu.. u should avoid that.. refer to sifu's diet.. u'll know what i mean..

yea i know...it was a cheat meal yest..
coz frend invite me go there watch ball...
i cut off the soft drink...replace with coffee...
hope it wont add too much calories

Diet (15/3/09)

0900 - HL milk, 3 eggs steam with tuna, 2 slides of whole grain bread with peanut butter.
1100 - 1 banana.
1230 - rice with 2 veges.
1435 - 2 slides whole grain bread with peanut butter, 1 banana.
1700 - 2 slides whole grain bread with peanut butter, 2 bananas.
1900 - ginger garlic pork rice.
2100 - 2 bananas.

Exercise:
0815 - jog for 3.5km.
1730 - jog for 5.3km.

Diet (16/3/09)

0830 - 1 cup of milo+nestum, 2 banana, 2 wholegrain bread with peanut butter.
1100 - rice with 2 nuggets, egg and chicken breast.
1300 - 2 wholegrain bread with peanut butter, HL milk.
1600 - 2 wholegrain bread with peanut butter.
1700 - 2 bananas.
1845 - rice with vege and chicken.
2100 - 1 banana.

Exercise:
No exercise today.



This post has been edited by MooZz: Mar 18 2009, 12:00 AM

Diet (17/3/09)

1030 - cheese cake, a cup of milo+nestum, 2 eggs, HL milk.
1300 - rice with few potato, chicken breast and fried egg.
1600 - 250ml Dutch Lady milk.
1830 - 250ml Dutch Lady milk, 1/4 roasted chicken, marsh potato.
2145 - choc cake.

Exercise:
Having test today, didnt go gym.

your eating plan is to cut or something?


Chow

yea...hope to cut off the lower abs fat...
too much fat on tht part..
but these few days frend bday...
cake alot Lol...

You're a little small to cut don't you thinK?

You're may end up looking like those skinny football players. Especially at 180 @ 78KG'S....I'm 176 @ 78KG'S and even I look thin'ish. You're a whole 4CM taller....that's a lot of bone to cover.

I'd suggest a bulk to about 85KG's and then you decide if you want to cut. Just my suggestion.

icic...coz from the pics, i didnt saw any bone...
tht y i thou i need to cut more...
thx for ur suggestion..going bulk myself up...
gonna start invest on whey protein next month...
too few protein intake for me...

for me your BF is low enough. maybe you dont have enough abs training to make your abs "protruding" ?


Chow

icic...will increase n see how...
coz i didnt go any fitness center to test my BF..
tht y i oso not sure.....
my lower abs still got fat..
i can pinch it out...lol...



This post has been edited by MooZz: Mar 19 2009, 12:09 AM

Diet (18/3/09)

0945 - a cup of milo+nestum, 2 eggs, HL milk, 2 slides of wholegrain with tuna.
1230 - rice with 2 vege and 1 hard boiled egg.
1430 - 2 slides of wholegrain with tuna.
1700 - 2 slides of wholegrain with tuna, 2 bananas.
1900 - HL milk, 100 plus.
1930 - rice with meat and sardin.

Exercise:
1830 - Jogging 3.8km

HL milk and 100 plus....that's an interesting combination...

haaha...
are you trying to gain more muscle?
trying to cut already is it?
thats fast...

lol...afta jogging...i drink 100 plus...
then after a while .... i drink HL milk b4 my dinner...haha

haha i hope to gain more muscle on my abs....
while oso eat as clean as i can....
will focus on cardio more since i limited to gym access this semester...lol...
so...reduce fat so abs visible 1st...
but still long way to go...

i dono this is gonna work on u or not.. get rid all those canned drink.. drink glucose instead..

yea..it really make different...
i ady stop all those softdrink since i start my diet..
n tummy getting smaller...

i think u should bulk up bro...can't see much fat on your body...do more crunches/reverse crunches and you might see your packs comin out...good luck bro...

okie...will increase the set...
usually do 3 set in 10 rep...
mayb increase to 4 or 5 set...

what i mean by canned drink was.. its include 100plus.. huhu..

icic...i thou u mean softdrink...heeee.
100plus..i thou it was isotonic...
mayb abit sugar content inside....
will cut it out from my diet n avoid...

increased the sets. abs is like calves muscles. u need very high reps to feel the burn.
make it at least 20 reps per set. quality set, make sure feel the burn

Chow

oh okok...high reps plus more sets..
try to archive..
everytime i did until the 3rd set....
i didnt have more energy to do more ady..lol..

Diet (19/3/09)

1100 - a cup of milo+nestum
1400 - 2 slides of wholegrain with peanut butter.
1600 - 2 slides of wholegrain with peanut butter.
1730 - rice with extra chicken breast and bean sprouts.
2200 - 4 slides of wholegrain with tuna.
2330 - 250ml Dutch Lady milk.

Exercise:

Shoulder:
Upright Row
3 x 6reps 20kg
1 x 6reps 24kg

Shrugs
3 x 10reps 20kg

Barbell Behind Neck Press
1 x 8reps 20kg
3 x 6reps 24kg

Seated Barbell Military Press
2 x 6reps 20kg

Side Lateral Raise
3 x 8reps 8lbs (per arms)

Alternate Arm Front Raise
3 x 8reps 12lbs (per arms)

Abs:
Crunch
3 x 20reps

Plank
3 x 30seconds

Lying Leg-Hip Raise
3 x 15reps



This post has been edited by MooZz: Mar 20 2009, 09:15 PM

Diet (20/3/09)

0730 - 2 slides of wholegrain with tuna.
0930 - fried rice with 2 chicken breast and egg.
1230 - rice with 2 chicken breast and 1 vege.
1430 - 2 slides of wholegrain with tuna.
1630 - 2 slides of wholegrain with tuna.
1845 - 2 slides of wholegrain with tuna.
2030 - nasi lemak with chicken breast.


Exercise :

Squat
1 x 10reps x 20kg
2 x 8reps x 30kg
2 x 8reps x 40kg

Deadlift
2 x 6reps x 40kg
1 x 6reps x 45kg
1 x 6reps x 47kg
2 x 6reps x 51kg

Incline Barbell Bench Press
1 x 6reps x 20kg
2 x 6reps x 25kg
2 x 6reps x 29kg

Barbell Bench Press
3 x 6reps x 35kg

Machine Chest Flyes
3 x 8reps x 100lbs

Standing Calf Raise with DB
3 x 10reps x 32lbs

DB lunges
3 x 10reps x 15lbs



This post has been edited by MooZz: Mar 26 2009, 08:20 PM

21/3/09 - 26/3/09:

having a midterm break for 1 week n gone bak to hometown..
then had high fever for 3 days...
recover today....
still due to lack of food intake..
my energy level still haven recover...

hope can train bak tmr...

This post has been edited by MooZz: Mar 26 2009, 10:07 PM

same to me brah...been skipping gym for 2 weeks now due to fever...haihzz...could take you a while to get that stamina back...
keep up the good work brah....

yea...now feeling good again...
i think i ady fully recover....
actually i did shoulder and abs workout on 23/3/09 monday...
then i get high fever on tuesday....
now feeling good bak again...

take care too ya...



This post has been edited by MooZz: Mar 28 2009, 10:01 AM

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.

LOL kesian you man... Gym close early.. Anyway why do you only have 3 proper meals? With your body size you should be more concerned about bulking rather than cutting. And your body looks like it has some potential too, so all the best with it.

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.

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.

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.

hi buddy, ur prebed with banana wasnt a very good choice. late night hi gi carbs

try add in 2 table spoon of peanut butter with whey, the fat inside the peanut butter can slow down the digestion rate, which is good for countering ur 8hrs of starvation.

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..

hehe icic, so tat was ur post workout meal? is ok then hehe.

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.

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

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