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aku punya last 2 weeks workout routine mcm tak jadi ja... aku buat 3 set untuk 3 hari. Selang seli dgn rehat, jog, atau HIIT
1.chest/tricep
2.back/bicep
3.shoulder/leg
Macam first set, chest/tricep... kalau aku start chest dulu, pastu tricep dah tak larat. And vice versa. End up, aku rasa tak puas hati.. esoknya aku buat lagi the same set. Lagi satu, masa mmg tak cukup.. mesti lebih 1 1/2 hour.
Aku plan nak buat set baru.. maybe untuk 5days a aweek
Mon - Chest
Tue - Back
Wed - Shoulder/Leg
Thu - Bicep
Fri - Tricep
-Aku start dgn 5min jog.
-Then Stretching 5-8min.
-Workout 2-3 type of execise for every part.
-Each type buat 4-5 set.
-1st set normally buat sampai max limit like 12-13 reps.
-2nd-5th set buat sampai max limit gak.. tapi normally around 6-8 reps ja.
-rest 30seconds for every set, and rest 2-5mins every type of exercise.
-last skali buat various abs execise for 8-10mins. (abs buat everyday)
-end up dgn jog 15min
-cool down/strecthing 10min
-total time taken per day paling cepat pun dekat 1 1/2 hour
-weekend off 2 hari
Sebelum nih aku ada buat jap, stop jap, tapi aku plan nak stick dgn routine ni. Nak start isnin nih. Ok tak workout routine ni? Apa komen? |
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Originally posted by batabaka at 16-5-2009 00:07 
buleh saya tau brape budget sebulan bro untuk MAKANAN saje? tnpa supplement 
Chow
Bro...
Budget aku kau jgn ikut..sebab budget aku budget org yg dah berkeluarga..(wife + 6months old son)..
And aku tak beli apa2 supplement pun..seriously...I prefer it freshly made...
Setakat multivit, Omega 3 supplementation tu aku dpt free aja from my workplace..
Protein supplement? Protein shake? Creat?
Aku tak pakai la benda2 tu bro..
Not now....maybe in the near future...
So, as a replacement for those protein supplement, I consume a lot of white eggs, tuna, salmon, chicken breast, ikan kembung bakar
Olive oil tu mmg mahal..RM 27+ seliter..tapi bukannya pakai seminggu habis...
Aku rasa dlm almost 2 months baru abis sebotol..
Minyak masak la mahal sikit...
Sebab rumah aku guna canola oil..
Lain2 barang use in moderation..
Sama mcm org lain..
Cumanya dlm seminggu tu, ada la aku beli salmon 2x for our consumption..wife aku pun makan sekali tau..
Sekali beli salmon kat JUSCO or Cold Storage tu dlm RM16...
So seminggu baru RM32..utk 2 org makan..OK apa...
Wife aku cook...kau cuba makan salmon meal kat luar berapa ringgit...
Tuna tu byk aku borong tuna in water..
Seminggu pakai 2-3 can...
1 can ~ RM 4.50
Kau darab la sendiri berapa sebulan..
Tuna in water ni boleh aja aku makan begitu...tapi kalau dah selalu sgt, rasanya tak best jugak.
So wife aku improvise sikit...kasi masuk asian taste sikit..
Tuna tu dimasak dgn olive oil + tomatoes + onion + sikit pepper...ada halia ke tidak, aku tak sure..tapi bestttt..lagi best dari tuna in mayonaisse yg tinggi sat fat tu..
White eggs...
telur murah la bro..toksah kira...
Chicken..
Selalunya wife aku akan beli chicken breast yg dah siap potong tu..
Grill la..
Dgn barbecue sauce ka...teriyaki sauce..sendiri bikin sauce ka..
Sepeket chicken breast(ada 4-5 ketul, moderate to big size) dlm RM10-14 ringgit..
Wife aku top up kan jugak dgn beli whole chicken...
Senang nak buat chicken soup...buat rencah dlm mee/pasta...chicken sandwiches..
breakfast la maybe mahal sikit..
sebab bran or wholemeal cereals ni mmg mahal sikit kat Malaysia...
tapi beli sekotak cereal bukan pakai sehari dua..
In general la bro..
Aku rasa dlm meal aku(dan wife ni, but she does not consume as much protein as I do), yg mahal sikit are:
-salmon
-bran or wholemeal cereal
-imported fruits like strawberries,avocadoes, blueberries
-some high end cheese..(which I consume occasionally)
-smoke salmon/smoke chicken slices
Dlm seminggu tu selalunya we will spend around RM150 -RM180 just for foods...i mean for raw materials..
So, that's why masak sendiri is a cheaper option, and of coz healthier..
Kau compare la sendiri kalau having a meal kat TGI Fri for both of us, sekali makan dah RM65 - RM90..
Jadinya, in the end, belanja pasar utk memasak di rumah dlm sebulan tak sampai RM 700 sebulan..
Jimat kan...
[ Last edited by RedDevils at 18-5-2009 00:12 ] |
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best betul meal ko ni......kene carik bini ni nak masakkan
Chow |
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Reply #1478 RedDevils's post
dan yg aku herannya, kalau aku makan western, mmg cepat full...
kalau red belasah spaghetti lasagna roast chicken + mash potatoes dengan
gravy - plus lagi dessert... memang tak heran la cepat full -
kalau setakat makan garden salad aje (western gak tu) tu memang tak full full -
tapi.. sesekali makan steak, grilled lamb chop semua - memang best kan -
masa kat oversea - saya makan nasi 3 times a week - lagi 4 tu - tukar2 la
pasta ke roast beef ke, salmon steak ke... mexican ke (macam enchiladas)
best juga tukar2 selera.. tak ada lah makan benda yang samaaaa - aje - |
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Reply #1483 batabaka's post
heyyyyy - masak sendiri la...
sikit2 bini sikit2 bini...
sendiri pun masak la juga
bini pun nak rasa masakan awak tau -
ha - kalau saya jadi isteri awak
saya nak awak masak untuk saya -
almaklum - saya ni allergic ngan stove -
seriously - kalau dekat2 stove semua
badan saya akan menggigil.. gigi akan menggigil
semua menggigil... dan akan fenin fenin -
jadi bata lah yang kena cook for me - kan? |
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Balas #1485 dexa\ catat
Bata tu nak merasa masakan air tangan isteri..
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Originally posted by audydotnet at 17-5-2009 16:07 
aku punya last 2 weeks workout routine mcm tak jadi ja... aku buat 3 set untuk 3 hari. Selang seli dgn rehat, jog, atau HIIT
1.chest/tricep
2.back/bicep
3.shoulder/leg
Macam first set, ch ...
aku rasa better give a try pada new regime of exercise kau tu..ie the split bodypart excercise..
coz aku pun buat mcm tu..
sebabnya dlm each session of exercise, kau combine sekali cardio, same like me(do weight, then cardio)...so, energy expenditure mmg byk...kalau nak buat 2 body parts, eg chest + triceps..lepas tu nak running/elliptical, memang lah penat, ni kalau aku la...
so aku buat mcm mana yg kau cadang nak buat tu....
so far, so good...
unless u have plenty of time to exercise, boleh buat split between cardio and weight training..
pagi buat cardio(1st thing in the morning, b4 b/fast as it's the best time to burn fat)
then petang buat weight...so kalau dlm routine mcm ni, boleh buat tiap2 ptg weight..
aku personally teringin nak buat mcm ni...tapi kena tunggu beli threadmill & elliptical machine letak kat mini-gym dlm rumah la...lepas subuh aje bantai cardio...sebab takde machine kat rumah, takkan pagi2 aku nak pi gym...petang nak pi gym lagi..
routine aku;
Mon:
-chest ..
-cardio
Tues:
-back
-cardio
Wed:
-cardio only
Thurs:
-shoulder
-cardio
Fri:
-leg
-cardio
Sat or Sun:
-biceps/triceps
-cardio
So, in total 6 days a week.
6 days of cardio, 5 days weight training..
Aku tak overtrain, coz each weight training tu aku tak push to the max limit, maybe just about 70% max aje...
Reason being, aku buat weight tu (currently) for:
1. burn glycogen cepat
2. increased post work out metabolism, hence speed up weight loss
Aku dlm process weight loss..
Nanti kalau dah dpt ~ lean body,...baru aku push to the max weigt training...
Masa tu probably buat weight on every alternate day, takleh balun everday mcm sekarang...jadik overtrain/injured nanti...
p/s: Off-topic...hang peminat Audi ka??
Dah test drive new Q5?
Best oooo.. |
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Balas #1487 RedDevils\ catat
betul3X...
dexa dah promote tu... |
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takde perbezaan besar pun...kecewa aku
QUADS 2 years
Hammies
Chow |
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Bata,
Kau pakai seluar size apa?
Muat ke peha dgn size seluar kau tu(i mean ready made punya seluar, bukan tempah). |
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bleh x beri alamat gym sekitar bukit kemuning..
minat jgk la nk brotot nih.. |
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Originally posted by RedDevils at 19-5-2009 11:08 Bata, Kau pakai seluar size apa? Muat ke peha dgn size seluar kau tu(i mean ready made punya seluar, bukan tempah).
Chow |
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mak ai.. pinggang saiz 27? |
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Balas #1499 chaoyunjie\ catat
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yer ko la ni... mesti kena mengena nyer |
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Post time 17-5-2009 04:07 PM
Post time 18-5-2009 06:41 AM
aku siap beli lagi buku nama yg ada makna audi sebagai bukti. Ejaan dia 'alif' 'wau' 'dal' 'ya' bermaksud 'Kesayanganku' 
