Breakfast:
Cereal
Milk
Lunch:
Rice w/
2 veg
beef liver
Dinner:
a medium plate of bite-size sandwiches and apple rolls
Nasi lemak w/
otak otak
chicken wing
egg
seaweed chicken
ARGH
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This was last updated in 2005. No kidding.
Goals
My Metabolic-Info
Xtra Food This week:
Exercise Regime
- Short Term:
- To lose 0.5 kg a week
- To increase load by 5 lb per week
- Long Term (Week 26):
- To lose 26 pounds
My Metabolic-Info
Daily BMR: 2745 kcal
- Daily Jogging: 437 kcal
- Daily Food Intake: 2500 kcal
- Daily Calorie Defcit: 682 kcal
- Weekly Calorie Defcit: 4778 kcal ~= 1.3 pound of fat
Try This!
- 1)Increase Load for 10-12 reps every workout
- 2)Get a Logbook...
- 3)Get a Better/Centralized Weighing Machine
- 4)Make sure reps in a set are fluid/ no pauses...
- 5)No Momentum! Control Ur Movement of Weights!...
Xtra Food This week:
- Not yet...
Meal Plan
- 3 meals, less refined carbo, more veg
- Less rice, more veg, extra fruits
- Drink 1 litre of water for every meal
Exercise Regime
- Daily Constant Jogging of 30minutes
- Establish Heart Rate of 100-150 per min
- Tuesday Strength Building:
- Crunches (Abs)
- Upright Row (Traps)
- Wrist Curls (Forearms)
- Lunges (Legs)
- Thursday Strength Building:
- Dead Lift (Lower Back)
- Dumbell Press (Shoulders)
- Biceps Curls (Biceps)
- Heel Raises (Calves)
- Saturday Strength Building:
- Lats Pulldown (Upper Back)
- Dumbbell Row (Middle Back)
- Chest Presses (Chest)
- Squats (Upper Leg)
- Duration: 3 sets of 8-12 reps, rest time: 30-60 secs
Hot Links
- Calorie Burner Calculator
- BodyBuilding.Com
- Gym Exercises
- Managing Food Portions
- Managing Weight
- Got Qs? Ask Alice!
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