Diet (19/5/09)

0815 - 6 tablespoons of quaker with HL milk, 3 slides of wholegrain bread.
1200 - rice with vege and pork.
1600 - 1 apple, 2 slides of wholegrain bread with peanut butter.
1855 - spaghetti with 3 eggs, and vege.
2300 - 1 apple, 1 scoop of ON whey.

No exercise today.

Diet (20/5/09)

0930 - 10 tablespoons of quaker oat with HL milk, 3 hard boiled egg with some thousand island.
1130 - rice with chicken breast ,3 chicken nugget , 1 egg
1530 - 1 scoop of ON whey
1730 - tomato chicken rice.
2100 - 1 apple.
2230 - 1 scoop of ON whey

No exercise. Exam.

Diet (21/5/09)

0500 - essense of chicken,5 tablespoons of quaker oat + 35g musli + HL milk.
0800 - 1 apple.
1200 - rice with vege, pork and egg.
1600 - 3 slides of wholegrain bread with peanut butter, 1 apple.
1800 - 1 scoop of ON whey.
1830 - 2 slides of wholegrain bread with peanut butter.
1930 - nasi lemak with chicken and 1 egg.
2215 - 3 hardboiled eggs.

Exercise:
Squat
1 x 12 reps x 50kg
1 x 8 reps x 70kg
1 x 6 reps x 80kg
1 x 5 reps x 90kg

Chip Up
1 x 6 reps
1 x 2 reps

Front Squat
3 x 10 reps x 20kg

Leg Extension
1 x 12 reps x 40lbs
1 x 10 reps x 40lbs
1 x 8 reps x 30lbs

Hamstring Curl
1 x 12 reps x 30lbs
1 x 10 reps x 30lbs
1 x 10 reps x 20lbs

Lat Pulldown
1 x 10 reps x 80lbs
1 x 10 reps x 70lbs
1 x 10 reps x 60lbs

Cable Row
2 x 12 reps x 70lbs

Crunch
3 x 15 reps

Lying Straight Leg-Hip Raise
3 x 15 reps

yes nasi lemak...reward your self....

lol...i got no choice...
my housemate wan to eat tht...
if not...i sure go for mixed rice with lots of meat...

Diet (22/5/09)

1000 - 5 tablespoons of quaker oat with HL milk, 3 hardboiled eggs.
1145 - nasi lemak with chicken breast, 1 egg.
1600 - 1 apple, 1 scoop of ON whey.
1800 - 1 set of ayamas. piece of chicken chop, some coleslaw, some french fries.
1000 - 1 apple.
1130 - vege and 2 eggs salad.

No exercise today.

Diet (23/5/09)

0900 - 3 tablespoons of quaker oat with HL milk + 35g musli.
1100 - McD Sausage Egg burger, 1 cup of coffee, a hashbrown
1430 - 1apple , 3 slides of wholegrain bread with tuna.
1730 - spaghetti with lots of vege and 3 eggs.
2100 - 1 apple
2300 - 1 scoop of ON whey with HL milk.

NO exercise today.

Diet (24/5/09)

1000 - 5 tablespoon of quaker oat with HL milk.
1130 - rice with chicken breast and 1 egg, nescafe ice.
1530 - 1 scoop of ON whey.
1830 - 1 chicken chop with coleslaw and french fried.
2145 - 1 apple.
2200 - 1 scoop of ON whey with HL milk.

Exercise at home
push up
15 reps

prisoner squat
30 reps

lunges
20 reps

push up
15 reps

prisoner squat
30 reps

lunges
20 reps

push up
15 reps

Diet (25/5/09)

0545 - 1 essense of chicken,3 slides of wholegrain bread with tuna.
1130 - rice with chicken breast and 1 egg.
1330 - 1 apple.
1630 - 3 hardboiled eggs.
1930 - rice with lots of chicken, egg , taufu and baked beans.
2330 - 1 scoop of ON whey.

NO exercise today.

DIet (26/5/09)

0900 - 1 essense of chicken, 3 pieces of wholegrain bread with tuna.
1130 - rice with chicken breast and egg.
1730 - 1 apple.
1900 - rice with pork and vege.
2300 - 1 scoop of ON whey

NO exercise . Exam.

Diet (27/5/09)

0915 - 1 essense of chicken, 2 slides of wholegrain bread with peanut butter.
1200 - rice with tandoori chicken and fish, nescafe ice.
1630 - 2 slides of wholegrain bread with peanut butter.
1830 - 1 scoop of ON whey with HL milk.
1930 - rice with chicken, egg, taufu and baked bean.
0130 - 1 scoop of ON whey
0330 - rice with grilled chicken chop and 1 egg, guava juice.

Exercise
Chip Up
1 x 5 reps
1 x 3 reps

Dumbbell Incline Press
4 x 12 reps x 10kg per arm

Barbell Incline Press
4 x 12 reps x 20kg

Dumbbell Bench Press
4 x 12 reps x 10kg per arm

Chest Fly Machine
1 x 12 reps x 80lbs
1 x 8 reps x 80lbs
1 x 5 reps x 80lbs (no more strength)

Crunch
3 x 25 reps

Lying Leg-Hip Raise
3 x 20 reps

Lying Straight Leg-Hip Raise
3 x 15 reps

remarks : start HVT training, lower all weight

This post has been edited by MooZz: May 28 2009, 05:27 AM

Diet (28/5/09)

1100 - 5 tablespoons of quaker oat with HL milk.
1230 - 4 hard boiled eggs.
1430 - 2 apple, 1 scoop of ON whey.
1900 - 1 large caramel popcorn.
2130 - Wongkok salmon abalone cheese rice, ice coffee.

No exercise.

Go back hometown for 1 week, will be updated next week.
focus in HIIT during this week.

This post has been edited by MooZz: May 29 2009, 12:59 AM