15-31 May Week Act's

Mon Nite : Chest + Back

Tue Nite : Swim 1000m + 1km run

Wed Morning : Run 6km

Thur Nite: Gym Back + shoulder

Fri Nite : Swim 1000m + Run 3km

Sat Morning : Gasing

Sun Morning : Run 11km

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.3kg fat 19.2%
Current weight : 72.0kg fat 19.1%

Total weight lose for current week : 0.3kg fat 0.1%
Total weight lose for month of May : 1.8kg fat 1.2%
Total weight lose for the program : 5.9kg fat 4.4%

18-24 May Week Act's

Mon Nite : Swim 2500m with drills

Tue Morning : Core exercise

Wed Nite : Gym- Chest+ Bicep + 20min Cycling - 1 hour


Fri Nite : Swim 1500m- 45mins

Sat Morning : Cycling 40km- 1 h 30mins

Sun Morning : Swim 1000m drills

Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 72.7kg fat 19.7%
Current weight : 72.3kg fat 19.2%

Total weight lose for current week : 0.4kg fat 0.5%
Total weight lose for month of May : 1.5kg fat 1.1%
Total weight lose for the program : 5.6kg fat 43%

11-17 May Week Act's

Mon Morning : Swim 1000m with drills
Mon Nite : Gym- Chest & Back

Tue Morning : Speed work for run 300m x 5
Tue Nite : 1 mins plank + 30 sec each side plank x 3sets, cable abs pull + side rise x 3+Interval cycling 30mins

Wed Morning: 15rep x push up, 12rep x abs roller(train core, shoulder & back & arms) x 3sets

Wed Nite : Swim 1500m freestyle & 2km run

Thur Nite : Shoulder + leg + back + 30 mins interval cycling

Fri Nite : Swin 1500m + Run 6km


Sat Nite : Swim 2000m freestyle

Sun Morning : New Balance 15km run 1h 50mins
Total workout time 8hours this week


This week as expected the weight dint drop much as i start to eat carbs,
but got improvement in training.



Starting weight as start of program : 77.9kg fat 23.5%

Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.0kg fat 20.1%
Current weight : 72.7kg fat 19.7%

Total weight lose for current week : 0.3kg fat 0.4%
Total weight lose for month of May : 1.1kg fat 0.6%
Total weight lose for the program : 5.2kg fat 3.8%

4-10 May week Act's

Tue: Gym & Cycle 20mins
Thur: Run 8km
Fri : Swim 1000m
Sat: Run 7km
Sun: Swim 1500m

Starting weight as start of program : 77.9kg fat 23.5%
Starting weight as May : 73.8kg fat 20.3%
Starting weight current week : 73.8kg fat 20.3%
Current weight : 73.0kg fat 20.1%

Total weight lose for current week : 0.8kg fat 0.2%
Total weight lose for month of May : 0.8kg fat 0.2%
Total weight lose for the program : 4.9kg fat 3.4%

last week activites

tue: gym & cycle 20mins
wed: 6.5km run
friday : 6.5km run
sat afternoon: gym & cycle 20mins
sat nite : swim 1500m with drills
Sunday : 9.5km run

this week was a really tired week as i switch to high protein & high fat diet & low carb since last week, my body hardly recover from exercise without carbs,
as i can fell there is not energy in my body, i cant even run more than 6km or more,
this ll effect my performance in the long run if i wanted to train for half marathon,
so starting this week i ll be adding more carbs into my diet


weight as at early April : 77.9kg 23.5%
current weight: 73.8kg fat% 20.3%
total weight lost for month of April: 4.1kg fat% 3.2%