Daily Routine – 8th Dec 05

It’s always great to be able to start the day with a healthy and energizing dose of cardio! My workout for today focuses on the back and biceps.

07:30AM – Wake up
08:30AM – 5 mins stretching + 30 mins Cardio on the Stepper
10:00 AM – Meal: An apple, half omelette* (see details below), 1 slice w/meal bread, 1 glass low-fat milk (250ml), 1 cup coffee
02:00 PM – Meal: 1 slice wholemeal bread + remaining half omelette* + 1 glass low-fat milk (250ml) + 2 capsules Tribulus
05:45 PM – Pre-workout Meal: 4 tbsp Quaker Oats mixed into 1 glass hot milk (low-fat)
07:00 PM – Workout:

1. Lat Pulldown (Diminishing set** – 10 reps total)
2. Bent Over Rows – 4 sets (10 reps)
3. Seated Cable Row – 4 sets (10 reps)
4. EZ Bar Bicep Curl (Diminishing set** – 10 reps total)
5. Dumbbell Curls – 3 sets (10 reps)
6. Concentration Curl – 3 sets (10 reps)

08:00 PM – Post-workout Protein Shake : 1 1/2 scoop Optimum Nutrition’s Whey Protein + 1 serving Creatine (5g)
09:45 PM – 1/2 Roasted Chicken + 1 head of Butterhead Lettuce
01:00 AM – Off to bed

Rough estimate of Protein consumed today: 140 g

*The Omelette

Ingredients:
6 large eggs (bought for RM0.28 cents each at the pasar malam), Use 2 yolks only!
Chopped onions, plain chili, cili padi, pan-fried anchovies, salt, dash of worchestire sauce

**Diminishing sets is when you use a weight that you can do only 3-4 reps with. D0 3-4 strict reps with it and then set the weight down, take 10 to 15 deep breaths and pick the weight up again and do as many reps as possible. Keep this up until 10 reps total are completed.

This post was written by...

Noel Chelliah

Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.