My Workout Routine and Menu

Here's my new routine. I'm trying to keep it simple.

Basic weight training schedule:

Sunday Lower Body Workout(Quads, Hamstrings, Calves)
Monday Cardio
Tuesday Upper Body Workout(Chest, Shoulders, Back, Triceps, Biceps)
Wednesday Cardio
Thursday Lower Body Workout(Quads, Hamstrings, Calves)
Friday Cardio
Saturday Free Day!!!

Every new week I rotate my workout. Instead of doing lower body workout on Sunday I do upper body workout instead. Remember it's good to always change your routine at least once a week.

Tips: When's the best time to train? For both men and women, our strength depends on how much testosterone you have in your body. By midday, your testosterone should build up pretty nicely and you would have much more energy than lifting weights in the morning.

Reps: 12, 10, 8, 6, 12, 12
-12 being the lightest,
-6 being the heaviest
-12*12 none stop reps which weighs like 8 reps... TOUGHEST!!!


Menu guide example:

9am HL Shakes
12pm 2 white eggs or HL shakes(2F1)
3pm veges/protein/a bit of carbs
6pm 2 egg whites or HL shakes(2F1)
9pm HL shakes

Prohibited food(tidak digalakkan) during 6 days a week(except for the 7th day which is free day):

Anything white for example:
-white bread(can be replaced with wheat or oatmeal.. etc)
-white rice(can be replaced with red/brown rice)
-noodles fried/ramen(can be replaced with pastas)

Allowed carbs:
-Pasta
-Potatoes
-As for fruits, I love those big Fuji apples or China peach apple's(sorry, I have expensive taste wahaha). Banana's a good choice too but for now I avoid it.
-There's actually more choices. Tom Venuto's blog has variety of choices. Especially food that burns your fat quickly!

Free Day:
This is my favorite day. It's a cheat day where I can eat anything but I'll stick to Herbalife way which is 2 shakes, 1 meal(can eat rice or whatever I like hehe).

Additional note:
Dulu2 without Herbalife shakes, I used to replace 2/3 egg whites(boiled or scrambled) for every small meal plus this workout routine I dropped approx. 2kg's per month. When I went to plateau for a couple of weeks, I added cardio morning and night everyday(20 mins persession doing HIIT). Gerenti... lose weight punya.

A note to self:
I wanna reach my ideal weight by the end of this year(57kg). InsyaAllah, with perseverance I can make it!