#4 - 18.8.2014

Meal Breakdown

10am - Milo + 4 biscuits
12pm - Duck Rice
5pm - Stir Fried Enokitake Mushrooms + Brocolli
9pm - ON 100% Whey Protein
10pm - Kiwi

Workout Breakdown

3 Sets
Fundamental Training as usual for 5 big muscles 

3 Sets
One-Arm Dumbbell Row x 15
Triceps Kickback x 15
Biceps Curl with Dumbell 8lbs x 15
Dumbell Fly x 15

#3 - 17.8.2014

Meal Breakdown

11am - Nandos Half Chicken + Peri Chips + 1 can of Sprite
7pm - Kiwi
9.30pm - ON 100% Whey Protein

Workout Breakdown

3 Set
Push up x 15
Slow jog 15s
Squats x 15
Slow jog 15s
Mountain Climber x 40
Slow Jog 15s
Lunges x 15
Slow Jog 15s
Plank 20s (Last Set do until fatigue)

3 Set
Crunches x 20
Wide Grip Lat Pulldown x 15

#2 - 16.5.2014

Meal Breakdown

10pm - 4 pieces of Meiji Plain Crackers with Oat

12pm - White Rice + Stir Fried Mushrooms + Mung Bean Sprouts + Toufu

4pm - Instant Coffee

9pm - ON 100% Whey Protein

Supper (If needed later) - Golden Kiwi

Workout Breakdown

Basic Training

4 Sets 

Push Up - 20s

Rest - 10s

Squats - 20s

Rest - 10s

Mountain Climber - 20s

Rest - 10s

Lunges - 20s

Rest - 10s

Plank - 20s

Rest - 10s

Crunches - 20s

Rest - 10s

Arms Workout

2 Sets

Biceps Curl with Dumbell 8lbs - 15 rep

Double Triceps Kickback - 15 rep

Two Arms Triceps Extension - 15 rep

Shoulder Press - 15 rep

#1 - 15.8.2014

Meal Breakdown

8am - Milo and 4 pieces of biscuits

Calories: 96, Fat: 2.5g, Carbs: 16.4g, Protein: 2g x 1

Calories:34 Protein:0.8 Carbs:5.3 Fat:1  x 4

12pm - Duck rice

Calories	673	Sodium	545 mg
Total Fat	20 g	Potassium	1,195 mg
Saturated	6 g	Total Carbs	99 g
Polyunsaturated	4 g	Dietary Fiber	8 g
Monounsaturated	8 g	Sugars	28 g
Trans	0 g	Protein	24 g

2pm - Nescafe Rich

Per Serving% Daily Value*

Calories 94

Calories from Fat 24

Total Fat 2.7g4%

Carbohydrates 16.9g6%

Protein 0.6g

5pm - Caesar Salad with Grilled Chicken

Serving Size 3 oz (347 g)

Per Serving% Daily Value*

Calories 440

Calories from Fat 234

Total Fat 26g40%

Saturated Fat 7g35%

Cholesterol 125mg42%

Sodium 660mg28%

Carbohydrates 19g6%

Dietary Fiber 3g12%

Sugars 2g

Protein 34g

Vitamin A 60% · Vitamin C 60%

Calcium 20% · Iron 15%

10pm - ON Gold Standard 100% Whey

Total Calorie - 1439

Workout Breakdown

3 set

Push up x 15

Slow jog x 15s

Squats x 15

Slow jog x 15s

Mountain Climber x 40

Slow jog x 15s

Lunges x 12

Slow jog x 15s

Plank x 20s

Slow jog 15s

Dips 15 x 3

Jogging 1.7km 10 mins

Crunches 15 x 3