Starting the day with cardio! I generally keep my morning
07:15AM – Wake up
8:15AM – 5 mins stretching + 30 mins Cardio on the Stepper
9:15 AM – Meal: An apple, Roast Chicken sandwich (1 slice w/meal bread, lots of roast chicken meat, 1 slice cheese, lettuce leaves) , 1 glass low-fat milk (250ml), 1 cup coffee
02:00 PM – Meal: 1 slice wholemeal bread + remaining roast chicken + 1 slice wholemean bread + 2 caps Tribulus
05:30 PM – Meal: 1 apple, 3 large tbsp quaker instant oats mixed into 1 glass hot milk
08:00 PM – 25 mins cardio
08:25 PM – Meal: 1 scoop Optimum Nutrition’s Whey Protein + 1 serving Creatine
09:45 PM – 3 average-sized pieces of chicken + 1 portion of brocolli/cauliflower (boiled)
01:30 AM – Off to bed
* I ran out of milk today. Otherwise I would have had a glass of milk for breakfast and in the evening as well
* I need to get more
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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.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 9 comments… read them below or add one }
Hey,
What’s a good brand of Creatine, and what is your daily intake?
I used Creatine in the US, really allowed me to get better pumps. But the brand I used is not sold here, and I used to mix it with bottled apple juice, but you can’t find easily apple juice here either..
I’ve been procrastinating my review of the Creatine I use. Perhaps that would help. I’m not a big fan of the fancy creatines (Creatine Serum/Cell-tech) mainly because they’re just too ridiculously priced here in Malaysia.
But anyway, I would recommend EAS Phosphagen, easily available at any GNC for somewhere below RM150 for the 500g container (about 100 servings).
The recommended daily intake is 5g (1 HEAPED teaspoonful or 1.5 regular teaspoons), but I’ve personally seen better results by consuming 2 regular teaspoons (approx 8 – 10g). My logic is simple – Cell-tech boasts amazing results and look at their creatine content per serving – its 10gms, and not the 5g most creatine powders suggest. My bodyweight is about 80kg, so you may want to take less if you have a smaller build.
As for apple juice, I dont bother. I just mix it with a tbsp of glucose. Any sugary drink can be a suitable mixer as long as its not acidic (lemon/orange) and consists of simple carbs. The sugar is needed to create an insulin surge/spike in your blood levels which increase the uptake of creatine into your muscles. You cant get better than Glucose in my opinion. But if you REALLY insist on apple juice, try looking for Gabry bottled apple juice.. 100% natural and easily available at most supermarkets I’ve seen.
Good luck.
Thanks. Good ideas, especially on the glucose!
What a great routine. I kept wanting to do that, wake up have some cardio and all. Then eat healthy food, but always hard to get started. I am very active at swimming last time, but after awhile due to pile of assignments, its all get stopped and I am getting fat. Was thinking of how to motivate and get started in this kind of healthy life style.
Try starting slow. Maybe factor in a 15 minute/day walk 3 times a week. And take it from there.
I didnt get to the above routine overnight you know… And even then, there are times I would not be able to stick to it due to a busy schedule. But its okay to to cheat/not follow it once in awhile..as you can always start again the next day.
Stick to it for a few weeks at least.. when you start feeling better about yourself, and maybe even see some results – thats all the motivation you need to keep yourself going. :)
Yeah, thanks for the advice. I am getting motivated from reading your blog yesterday. I went through most of your archives and see how nice it is to achieve something in health. I tried to walk around for 10-15 minutes yesterday evening and did some stretching. Hope it all will goes well. hoho Have to watch on my food too.
Hey surfnux!! Thats excellent news!! I’m excited over your move. You know, they say that making the decision to get fit itself, is already half the battle won.
Everything is possible. Just be persistent, especially at the initial stages – and give your body a chance to show some results. Once you’ve accomplished that, everything else would fall into place and the rest would be much easier.
Just drop a note if you need any tips/advice. Good luck!!
Thanks man. Will do.
Hi
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