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.

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.

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

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...

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

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...

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

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

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...

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

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