Archives for the month of: July, 2012

0630: Up for work

1400: Quick afternoon nap.

1730: Prepping dinner/break fast.

1860: Had Grilled Chicken Breast. Stir Fry Mixed Veggies (Broccoli, Asparagus, Mushrooms, Tomatoes, Cabbage). Beef Jerky. 1 Tablet Multivitamin.

2030: Badminton Training. I did Flat Bench Legs Raise (3x 3 sets of 10 reps) between rests.

2230: Abs Exercise. I timed my planks. 1:01 for normal Plank and 0:30 for each Side Planks. About 20 minutes after workout, 1 scoop of 100% Gold Standard Whey Protein with low fat Milk. 1 tablet of Glucosamine. 1 Capsule of Fish Oil.


The Back & Biceps workout for tomorrow:

Barbell Curl – Go Heavy
– 3 sets of 12 reps
Dumb-Bell Biceps Curl
– 3 sets of 12 reps
Concentration Curls. L/R
– 3 sets of 12 reps

One-Arm Row L/R – Go Heavy
– 3 sets of 12 reps
Bent-Over Row – Go Heavy
– 3 sets of 12 reps
Bent-Over Reverse Flye – This is almost like Dumb-Bell Flye, only you do it Bent-Over.
– 3 sets of 12 reps


0200: I had 2 Whole Grain Tuna Sandwich for Sahur (because I was fasting, I’m Muslim). I also took 1 capsule of Fish Oil & 1 tablet of Multivitamins.

0645: Up for work.

1500: Afternoon nap.

1800: Preparing to break fast/dinner.

1840: Breaking fast. I had 1 Whole Grain Tuna Sandwich. and Grilled Chicken Breast, Mushrooms, 1/2 Tomatoe and boiled Asparagus & Brocoli (boiled for not more than 5 minutes). I also took 1 tablet of Multivitamins.

2000: Workout. I did all of the Chest & Triceps exercises.
20mins of slow run.
Crunches. 3 sets of 10 reps.
L/R Crunches. 3 sets of 10 reps.
20 minutes after workout. 1 scoop 100% Gold Standard Whey Protein with Low Fat Milk and Water.

2300: Supper. Boiled Thai Peanuts. Before sleep, 1 tablet of Fish Oil and 1 tablet of Superior Amino Tab222.

All I can say is that it was a difficult first day. I cussed a lot. I screamed. I complained. But I did them all.

So tomorrow I have Badminton training as my Cardio. This is almost like a High Intensity Interval Training. Usually it will take about (broken) 2 hours. This means, I need higher intake of Carbs.

I will do the Abs exercise after my training session.

– 3 sets of 10 reps
Oblique Crunches L/R
– 3 sets of 10 reps
Lower-Body Russian Twist
– 3 sets of 10 reps
Roll-out using Abs-Wheeler
– 3 sets of 10 reps
– until failure
Side Plank
– until failure.

For reference to the exercises with no links, you can Google or Youtube.

Just a quick post for tomorrow’s Day 1 of Beliahood’s 8-Weeks Challenge. The Chest and Triceps exercises below. I have also linked them to‘s exercise guide. You can also look them up on YouTube or get the Men’s Fitness 101 Best Exercises MagBook.

Dumb-Bell Bench Press.
3 sets of 8/10/12 reps.
Dumb-Bell Flye.
3 sets of 12 reps using light weights.
Press/Push Up.
3 sets of 12 reps.

Seated One-Arm Overhead Triceps Extension. L/R
3 sets of 8/10/12 reps.
Dumb-Bell Pullover.
3 sets of 12 reps.
Bench Dip.
3 sets of 12 reps.

Do some slow run for 10-20 minutes.


Let’s go back to the early days of Biology class. I still remember how my bio teacher got me into losing 15kg in 2 months. I was a chubby kid. All I need was that one class. We learned about how the body burns Carbs (& Sugar) Fat & Protein.

It’s simple. The body burns down Carb > Fat > Protein. In that order.

“These principles can also be used as aweight loss system. Using the basics of carbohydrate and fat metabolism it makes sense that people have difficulty losing weight when they exercise vigorously for only half an hour. This is because the quick vigorous exercise burns only carbohydrate stores in the liver (ie: glycogen); the body never touches its fat reserves! In contrast, running a marathon (or a nice long walk or jog in the park) causes the body to tap into its fat reserves. This is also the idea behind exercising early in the morning before having breakfast. In the morning your body has been burning carbohydrates to keep all your organs functioning; therefore, in the morning your body has less carbohydrate available to burn because it was slowly getting eaten away during sleep. If you exercise at this point you’ll have to tap into your fat stores earlier than you normally would so that your muscles can get adequate energy to keep going.” – source virtualmedstudent

First of all i would like to say happy Ramadhan!

This is suppose to be a very healthy and motivating blog to read, but i shall try my best to make it less boring because honest to god i suck at this -___- (pardon my annoying facial expression)

Ok so, i basically run whenever i feel super duper fat (which is most of the time) but the problem is i want to be better and faster, so this blog will record what food i take in and my running and hiking activities. oh oh, and i will do the 8 weeks challenge as well hehehe but not me trying to get buff or sexy or anything hahaha noooooo, thats for the boys. In this upcoming 8 weeks, i want to be able to run better than i did before and to record my journey and sharing it so stay with me.

This is my first post, so im still a bit clueless on what exactly i should be sharing so let me continue this next time. But for now have a great sahur everybody. Jangan lupa beniat and minum air.

– i may not be the fittest or the fastest but definitely want to be better. xx mo

I do have problem keeping myself motivated. I’d say I am too busy with work and my current sport, Badminton. But that’s just lazy talking. I feel like I need to publicly update my exercises/progress. I need to pressure myself. The previous post I mentioned my workout plan but the detailed workout can be viewed on the menu bar or HERE.

I am no professional. I did some research (for months) on Fitness and Nutrition on the web. and Instagram help a lot in the research. Hopefully it will turn out as I hope.

Join me with my workout and let’s see OUR transformation. So with the detailed Workout Plan I just posted, lets start the workout together.

I’ve worked out a workout plan thanks to Men’s Fitness MagBook called “101 Best Exercises”. I’ve had this book for months but never really follow the instructions.

I’m going for a holiday with some friends this September and I want to look good. Can’t it be any less cliche? Now that I have no choice. pfft. I really have to follow the plan and work my ass to be as fuark as I can. It’s really simple. I hope.

Monday: Chest & Triceps
Tuesday: Cardio + Abs & Core
Wednesday :Back & Biceps
Thursday: Cardio + Abs & Core
Friday: Shoulders + Legs
Saturday: Rest day
Sunday: Rest day

Every Tuesdays and Thursdays I have Badminton training. I count that as my Cardio.
My siblings and I did some Back & Biceps last night and end it with a 10-mins jog in the neighborhood. It was a good first time. I’m excited to see how this goes for the next 8 weeks.