Week 5 Day 6 (Saturday)

Power Workout

Deadlift 120kgx3 135kgx2
Bench 80kgx3 85kgx3 80kgx3 70kgx8
Front Squats 70kgx5x5x5x5x5 superset
DB Rows 37.5kgx5x5x5x5x5

Carb Up: hit around 750g

Diet:
Meal 1: Chicken Breast Sandwich with Cheese (35P 25C 2F)
Meal 2: Curry Minced Beef Spaghetti (50P 70C 20F)
Meal 3: Half a toast with Minced Beef (25P 15C 5F)
Meal 4: Amanda's Food (30P 20C 10F)
Meal 5: Minced Beef and Cottage Cheese (35P 5C 8F)
Total: 175 P 135 C 45 F = 1645 Cal (Might be more from Amanda's)

Week 5 Day 4 (Thursday)

Tension Workout

Squats 70kgx10x10
Snatch Grip Deadlift 80kgx11x11
Flat DB Bench 32.5x9x8
DB Rows 32.5x10x10
Leg Extension 65kgx12x12
Pull-Throughs 55kgx9x10
Incline Bench 60kgx9x9
Weighted Pull-Ups 15kgx8x8
Military Press 50kgx7x7
Triceps Ext Machine 30kgx12x14 superset
Hammer Curls 12.5kgx10x10

Weight: 64.5

Diet:
Meal 1: Chicken Breast with 2 slice cheese Sandwich (56 P 20 C 5 F)
Meal 2: Large Skinny Latte with 1 sugar (10 P 15 C)
Total: 66 P 35 C 5 F = 449 Cal
Carb Up:
Meal 1: Thai Green Curry with Fried Egg (50 P 100 C 25 F) roughly

Great loss in weight this week. Will keep the diet consistent for next week.

Week 5 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x20
Flat DB Press 15kgx20x20x15
Single Hand Pulldowns 25kgx20x15 20kgx18
Lat Raises 5kgx20x20x20
Decline Sit ups bwx20x15x15
Leg Press 70kgx20x20x20
Single Leg Curls 10kgx20x20x20
Machine Press 15kgx20x20x20
Single Hand Pulldowns 25kgx20 20kgx20x18
Lat Raises 5kgx20x20x20
Hanging Knee Raises x12x12x12
Tricep Pushdowns 32.5x20x18x18
BB Curls 15kgx20x18x18

Cardio 30mins (4.2km)

Diet:
Meal 1: Chicken Breast with Cheese and 2 egg whites (42P 2C 2F)
Meal 2: Tuna with Egg (24P 5C 1F)
Meal 3: Cottage Cheese and Chicken Breast (44P 4C 2F)
Total: 110P 11C 5F = 529 Cal

Week 5 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x19
Flat DB Press 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Decline Sit ups 5kgx15 bwx15x15
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x18
Squats 50kgx18x16x15
Single Leg Curls 10kgx20x20x18
Machine Press 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x16
BB Curls 15kgx20x18

Cardio 30.13mins 4km

Diet:
IF-style
Meal 1: Chicken Breast with stuffed cheese (65P 2C 2F)
Meal 2: Tuna with 1 Egg (24P 1C 4F)
Meal 3: Cottage Cheese with 2 Egg Whites (23P 3C 1F)
Total: 112 P 6 C 7 F = 535 Cal

Week 4 Day 6 (Saturday)

Power Workout

Deadlift 120x3 132.5x3
Bench 80x3 85x3 90x1,2(assisted)
Front Squats 50x5 70x5 72.5x5 75x5 50x8
BB Rows 72.5x5x5x5x5x5 superset with
Decline Sit Ups 5x15 7.5x12 10x10 and
Tricep Dips bwx20x20

Carb Up was around 800-850

Week 4 Day 4 (Thursday)

Tension Workout

Squats 70x9x9
Snatch Grip Deadlift 80kgx10x10
Flat DB Press 32.5x9x8
DB Rows 32.5x10x10
Leg Extensions 60kgx10x12
Pull Throughs 55x9x10
Incline Bench 60kgx8x9
Weighted Pull Ups 50kgx8x8
Military Press 50x7x7

Weight: 64.9kg (wtf)

Diet:
Meal 1: Strip of Chicken Breast (10P)
Meal 2: Chicken Breast with Dried Apricots (30P 20C)
Meal 3: Teriyaki Chicken Salad (30P 15C)
Meal 4: Large Latte with 1 sugar (20C 10F)
Totals: 70P 40C 25F = 665 Cal
Carb Up Starts:
Meal 5: Chicken Breast with Spaghetti (35P 100C 20F)

Week 4 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x20
Flat DB Press 15kgx20x20x15
Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx20x20x20
Tricep Pushdowns 32.5kgx20x16
DB Curls 10kgx15x15
Squats 50kgx15x15x15
Leg Curls 20kgx20x20x19
Machine Flies 18kgx15x15 11kgx15
Cable Pulldowns 20kgx20x20x20
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx19x20x19
Tricep Pushdowns 32.5kgx18x18
DB Curls 10kgx15x15

Cardio 30mins (4.0km) [Machine says 700 Cal burnt, wtf...]

Diet:
Meal 1: Tuna with Thousand Island Sauce (32P 4C)
Meal 2: Chicken Breast 300g (75P 5F)
Meal 3: Chicken Breast 80g with Cottage Cheese (40P 5C 3F)
Total: 147P 9C 8F = 696 Cal

Week 4 Day 1 (Monday)

Depletion Workout #1

Squats 50x20x20x20
Single Leg Curls 10x20x20x18
Incline DB Bench 15x20x15x15
Seated Rows 25x20x20x20
Lat Raises 5x20x20x20
Tricep Pushdowns 32.5x20x18
BB Curls 15x20x18
Squats 50x15x15x15
Leg Curls 20x20x20x18
Machine Press 15x20x20x20
Seated Rows 25x20x20x20
Lat Raises 5x20x20x20
Tricep Pushdowns 30x20x18
BB Curls 15x20x18

Cardio, ran 35mins 5.26km

Diet:
Meal 1: Tuna with Thousand Island Sauce and a few Dried Apricots (32P 10C)
Meal 2: Chicken Breast, ard 300g (75P 2F)
Meal 3: Chicken Breast, ard 100g, and Cottage Cheese (45P 5F 5C)
Total: 152P 15C 7F = 731 Cal

Week 3 Day 6 (Saturday)

Power Workout

Deadlift 120x3 130x3
Flat Bench 80x5x5x5
BB Rows 72.5x5x5x5x5x5
Floor Press 60x5 65x5 70x5 72.5x5 superset with
Pull-ups bwx6x6x6x6

Fri Carb Up: around 800g

Diet:
Meal 1: English Muffin with Chicken Breast with Coffee (20P 20C)
Meal 2: Chicken Spaghetti (40P 80C)
Meal 3: 2 Chicken Drumsticks wtih Baked Beans (30P 25C)
Meal 4: Tuna (32P)
Total: 122P 125C 20F = 1168 Cal

Week 3 Day 4 (Thursday)

Tension Workout

Squats 70x8x8
Snatch Grip Deadlift 80x9x9
Flat DB Bench 32.5x8x7
DB Rows 32.5x9x9
Leg Extensions 55x10x12
Pull Throughs 52.5x9x10
Incline Bench 60x8x9
Weighted Pullups 15x8x8
Military Press 50x6x6
Rope Ext 20x10x9
Hammer Curls 15x8x8

Weight after Workour: 64.82kg (0.2kg loss)

Diet:
Meal 1: Coffee, slice of chicken breast
Meal 2: Chicken Breast Sandwich, Large Skinny Latte
PWO, Carb up:
Baked potatos, beef, chicken, pasta and garlic bread
Supper: EasyMac and English Muffin
Total Carbs consumed: roughly 250g, so 550g or less left.

Week 3 Day 2 (Tuesday)

Depletion Workout #2

Squats 50kgx20x20x20
Leg Curls 20kgx20x20x18
Flat DB 15kgx20x20x15
Pulldowns 30kgx20x20x20
Lat Raises 5kgx20x20x20
Tricep Pushdowns 30kgx20x18
DB Curls 10kgx15x15
Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x18
Machine Flies 15kgx18 10kgx15x15
Lat Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20
Tricep Pushdowns 30kgx20x18
DB Curls 8kgx15x15
Decline Sit Ups bwx20x20
Crunches bwx20

Cardio on Bike 31mins

Diet:
Meal 1: 1 slice of toast with half can tuna (29 P 7C)
Meal 2: Chicken Breast (65P 10F)
Meal 3: Cottage Cheese with Chicken Breast (35P 5C 4F)
Meal 4: half can tuna (16P 2C)
Total: 145P 14C 14F = 762 Cal

Week 3 Day 1 (Monday)

Depletion Workout #1

Squats 50kgx20x20x15
Leg Curls 20kgx20x20x20
Incline DB 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Seated Calf 15kgx20x20x18
Tricep Pushdowns 30kgx20x16
BB Curls 15kgx20x16
Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x18
Machine Press 15kgx20x20x16
Seated Rows 25kgx20x18x16
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx20x20x20
Tricep Pushdowns 30kgx18x16

Cardio 30mins run, 4.6km

Diet:
Meal 1: Tuna Sandwich (42 P 20 C)
Meal 2: Chicken Breast (65P 10F)
Meal 3: Cottage Cheese with Chicken Breast (35P 7C 4F)
Total: 142P 27C 14F = 802 Cal

Week 2 Day 6 (Saturday)

Power Workout

Deadlift 120x3 127.5x3
Bench 80x3 85x3 60x10
Front Squats 72.5x5x5x5 superset with
Decline Sit ups bwx20x20x20
BB Rows 75x5 72.5x5x5x5x5 superset with
CG Bench 70x5x5x5x5x6
Weighted Chins 15x6x6 superset with
Front Plate Raises 20x6x6

Diet:
Totalled around 750g Carbs for Friday
Today:
Meal 1: Tuna can with one slice of toast and coffee (20 P 6 C)
Meal 2: Two Roast Combo at Rice Bar (40P 100C 30F)
Meal 3: Bagel with cream cheese, tuna and egg (30 P 62 C 2 F)
Meal 4: Coffee Milk (19 P 55 C 10F)
Snacks throughout the day: 5 pineapple tarts (30 C 10F) [estimate]
Total: 109 P 253 C 52 F - 1916 Cal

Week 2 Day 4(Thursday)

Tension Workout

Squats 70x7x7
Snatch Grip Deadlift 80x8x8
DB Flat Bench 30x10x10
DB Rows 32.5x8x8
Leg Extensions 50x12x12
Pull Throughs 50x10x10
Incline Bench 60x8x8
Weighted PullUps 15x8x7
Military Press 50x6x6
Rope Extensions 15x12x11
Preacher Curls 20x10x10

Weight after workout: 65.02kg (drop of 0.18kg)

Diet:
Meal 1: Chicken Breast (40 P 8 F)
Meal 2: Chicken Sandwich (50 P 18 C 5 F)
Pre-Workout: Medium Strong Skinny Capp (4 P 15 C)
Totals: (94 P 33 C 13 F = 625 Cal)

Post-Workout: Dragon Boat Steamboat Buffett (roughly 170 C)
Mahjong Session: 1 bottle of milk tea, 2 slices of pizza and 2 fish fingers (85 C)
Totals: 255 C

Left with roughly 500 more C for Friday.

Week 2 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 50kgx20 70kgx16x15
Standing Leg Curls 10kgx18x17x17
Dips bwx18x15
DB Bench 15kgx15
Lat Pulldowns No.3x20x19x15
Lat Raises 5kgx20x20x15
Seated Calf Raises 15kgx18x18x15
Tricep Pushdowns 30kgx18x15
BB Curls 15kgx16x16
Leg Extensions 30kgx16x15x15
Standing Leg Curls 10kgx17x17x15
DB Bench 15kgx18x15x11x4
Lat Pulldowns No.3x19x18x15
Lat Raises 5kgx20x17x16
Seated Calf Raises 15kgx17x16x15
Tricep Pushdowns 30kgx18x16
BB Curls 15kgx16x16

30 mins Cardio at 8.0 (4km)

Diet:
Meal 1: Tuna Sandwich (42P 20C 3F)
Meal 2: Chicken Breast (60P 10F)
Meal 3: Chicken Breast with Cottage Cheese (40P 6C 3F)
Totals: 142P 26C 16F (816Cal)

Looks like I've lost noticeable bodyfat around he lower ab region. Significant on Low Cal days.
Wonder how I'll perform on the weekend. Will see...

Week 2 Day 1 (Monday)

Depletion Workout #1

Squats 50kgx16x15x15
Leg Curls 20kgx16x16x16
Incline DB Press 15kgx18x15x15
Seated Rows 20kgx20 25kgx15x15
Lat Raises 5kgx20x16x15
Seated Calf Raises 15kgx18x16x16
Tricep Pushdowns (angled bar) 25kgx19x17
Hammer Curls 10kgx15x15
Squats 50kgx15x15x15
Single Leg Curls 10kgx15x18x15
Flat Bench 50kgx15x15x8x4x3
Seated Rows (individual handles) 30kgx15x15x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 15kgx16x16x16
Tricep Pushdowns (angled bar) 30kgx17x15
Hammer Curls 10kgx15x15

Cardio at 8.5-9.0-9.5 for 31mins 4.8km

Diet:
Meal 1: Tuna Sandwich plus Coffee (52 P 18 C)
Meal 2: Chicken Breast 270g (64 P 10 F)
Meal 3: Chicken Breast 70g with Cottage Cheese (37 P 3 C 2 F)
Totals: 153 P 21 C 12 F 804 Cal

Notice slight fat loss at lower abs region after workout.
Soya Sauce with boiling water poured over Garlic stuffed Chicken Breast and Baked in Oven = New Favourite Dish

Week 1 Day 7(Sunday)

I think I ate too much for Saturday, at least too much carbs I guess. I'm going to lower carbs for next weekend and also the amount of protein for my low carb days. Basically a reduction in calories for all days.

Here's the final plan for the next 4 - 5 weeks.

Day 1,2,3

Breakfast: Tuna, with Toasts (42 P 18 C 1 F)

Dinner: Chicken Breast 350g (90-100 P 0 C 12 F)

Night: Cottage Cheese (20 P 3 C 2 F)

152-162g P 21g C 14g F (858 Cal)

Day 4 (AM)

Breakfast: Chicken Breast 180g (40 P 0 C 5 F)

Lunch: Tuna Sandwich / Coffee (42 P 18 C 5 F)

Pre-Workout: Skinny Cappuccino with 1 sugar

88g P 23g C 14g F

Sat and Sun

Breakfast: 1 Egg 1 White on 1 Toast / Coffee (2 Toast on Sunday)

Lunch: Chicken (3 drumsticks) with Pasta (No Pasta on Sunday)

Dinner: Tuna and Egg

Night and Supper: 2 Eggs and Drumsticks

For Thurs(PM) to Fri, it will basically be a carb up of 700 - 800g

Cardios on Mon, Tues (maybe), Thurs(AM) and Sun(PM)

Week 1 Day 6 (Sat)

Woke up today with acceptable fullness and leanness.
Carb up was probably 800 plus, close to 900g due to the Rose Garden meal.
Will try to lower it next week

Power Workout

Deadlift 120x3 125x2
Bench 80x3x4 82.5x3
Front Squats 70x5x5x5
BB Rows 70x5x5x5x5x5
Skullcrushers 40kgx8x8
Underhand Lat Pulldowns No.5x12 No.7x8
Decline Sit ups 7.5x12x10
Hanging Leg Raises bwx8x8

Diet:
Meal 1: Coffee with Skinny Milk, 1 Egg and 1 Egg White, Dried Apricots (13 P 10 C 5 F)
Meal 2: Tuna and Egg Sandwich (48 P 23 C 8 F)
Meal 3: Chicken Drumstick Pasta (43 P 80 C 20 F)
Meal 4: Chicken Drumsticks, 2 Eggs and 2 Toast (58 P 24 C 20 F)
Meal 5: 1 Toast (4 P 10 C)

Total: 166 P 147 C 63 F - 1819 Cal