I realize people here are generous in giving advice and comments, so I decide to start my own workout journal since I'm new to this gym thing and there's no one around to guide me.

My goal would be to lose as much fat as I can, and stay healthy. Hope you guys can give me some guidance/comments

Current stats:

Current stats:
Weight: 74.2kg
Body fat %: 32.5%
BMI: 26.3


Previous stats:

i think you need to eat more protein, add up 1 or 2 meals.
for workouts, try to use free weights instead of machines. yes, you need to learn the correct form.
train ur large muscle first, like legs, chest, back. then only isolate small muscle like biceps and ads.

your diet failed miserably.

i knew you were gonna say that!

Green Nerdy,

Maybe this might help you in planning your exercises:

http://www.bodybuilding.com/fun/trans6.htm

There are lotsa examples of transformation in this website. Please feel free to browse through.

Cheers

ok i'll try..
eat more only on workout days or every day?

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Added on March 9, 2008, 2:54 am

take more protein?

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Added on March 9, 2008, 3:02 am

Thank you so much!

no time to read but wow, u're tall

tall + fat =

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Added on March 9, 2008, 11:47 pm
Diet:

(woke up at 2pm )
2:15pm - low fat milk
3:00pm - old town curry noodle
8:00pm - yogurt
10:30pm - milk + 3 hard boiled egg white


Didn't work out today, went to the market to restock and spent the rest of the day doing house chores (plus gossip) (macam auntie)

Question: what can I do to stop my boobs from shrinking? shrink quite a lot since i started going to gym...

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Added on March 10, 2008, 10:20 pm
10/3/2008

Gluteus machine - 20 x 3 (15, 17.5 and 20kg)
Vertical chest press - 20 x 2
Hip abduction & adduction - 20 x 3 ( 23kg)
Leg press - 20 x 4 (26, 34, 34 and 42kg)
Ab crunch - 30 x 5
Seated tricep extension - 20 x 3 (9kg)
Cross trainer - 65 minutes


Diet:

9:00am - Muesli with low fat milk
10:30am - work out
2:00pm - watermelon
2:30pm - lunch (vegies, tofu, chicken and a bit of rice)
7:30pm - low fat milk
8:30pm - dinner (vegies, tofu, egg, some rice, vitagen)

11/3/2008

No workout, sit in front of the computer whole day to do assignment


Diet:
1:00pm - Muesli with low fat milk
5:00pm - Yogurt
7:00pm - Dinner (Vegies, potato, chicken wing and some rice)
9:00pm - low fat milk

I would strongly suggest that you start doing cardio exercises. This would help you to reduce your fats.

No choice. Nothing you can do about it. It is fat. U reduce body fat....ur boob size oso will be reduced.

Sad but true.

Thanks..
hmm i'm trying to do cardio exercise at least 3 times 1 hour a week..
is it enough? or i should do it everyday?

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Added on March 12, 2008, 9:39 pm

Err nothing can do to minimize the reduction? lol ><

Then after losing certain amount of fats i might wanna start a new topic in girl's club

12/3/2008

Squat (without any weights) - 20 x 1, 10 x 2
Gluteus machine - 20 x 3 (15, 20, 20kg)
Hip abduction & adduction - 30 x 1 (16kg), 20 x 2 (23kg), 10 x 1 (30kg)
Leg press - 30 x 3 (60, 90, 90lbs)
Ab Crunch - 30 x 4, 20 x 1
Compound row - 20 x 2 (12.5, 20kg)
Cross trainer - 65minutes


Diet:
10:30am - Old town bread and milk tea
2:30pm - low fat milk
3:30pm - workout
7:00pm - Dinner (Sushi king - ate egg, tofu and 4pcs of sushi ><)
9:30pm - low fat milk

Exercise is good but dont over do it.

Do it on alternate days.
Day 1:Exercise
Day 2: Rest
Day 3: Exercise
Day 4: Rest

more or less something like that...and also "listen to your body"

There is nothing u can do to minimize the reduction. we are in the same boat.
maybe you could do more chest exercises...

silicon is the way to big boobs. its safe, inexpensive and durable.

yep i'm doing that..
tried doing cardio 3 consecutive day..really cannot tahan

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Added on March 14, 2008, 12:04 am

sorry to hear that ><
anyway which gym do you go to?

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Added on March 14, 2008, 12:06 am

if i opt for silicon implant i might as well go for liposuction

13/3/2008

Rest day.
Squat - 10 x 4 (do at home without any weight)

Diet:
1:00pm - Muesli with low fat milk
3:00pm - 3 eggs
8:00pm - indo mee & low fat milk

keep it up!

why dont you post a picture of urself here... dont need 2 be shy... just 2 see progress then you can compare and we can push u 2 work harder ^^

thanks!
every reply you guys post became my motivation

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Added on March 14, 2008, 1:12 am

lol...shy
i'll think about it..thanks for the suggestion anyway..
maybe post my stats every week

I go to Fitness First IOI. Where do u go?
u might wanna tweak your diet. from what u have posted, u look like ur starving yourself.
U should eat more but spread them into a few small meals a day.
All the best!

I go to California Fitness mid valley. tot you go to the same club then can stalk you and learn some technique

I'm not starving myself on purpose..just that sometimes woke up late, or nothing to cook at home and lazy to go out makan...
i'll try to change..thanks

14/3/2008

Seated leg press - 4 x 20 (60, 90, 90, 90lbs)
Vertical chest press - 3 x 20 (~13kg)
Gluteus machine - 3 x 20 (15, 20, 20kg)
Hip abduction, adduction - 3 x 20 (23kg)
Ab crunch - 2 x 30, 2 x 20
Seated tricep extension - 3 x 10 (12.5kg)
Cardio - 65 minutes (~680 cal)


Diet:
10:00am - coleslaw, egg, curry tofu and a bit of mee-hoon (@cafeteria after class)
1:00pm - workout
3:30pm - small packet of HL milk
4:00pm - another small packet of HL milk
5:30pm - yogurt
7:00pm - Dinner


Today like no energy in gym..almost gave up halfway doing cardio..what might be the problem? not enough food/sleep?

15/3/2008

Rest day

Diet:
12:30pm - low fat milk
3:00pm - korean bi bim bap (1/2 serving), some BBQ pork
(super full till night time)

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Added on March 17, 2008, 1:30 am

16/3/2008

(another) rest day -.-

Squat - 10 x 3 (without any weight)
Tricep exercise - 10 x 3 (using water bottle)


Diet:
1:00pm - low fat milk
2:00pm - Lunch (Vegie, tofu, meat, a bit of rice)
8:00pm - coleslaw
8:30pm - Dinner (Vegie, tofu, tempe and some rice)
1:00am - half glass of milk

17/3/2008

Gluteus machine - 3 x 30 (15, 20, 20kg)
Vertical chest press - 3 x 20 (14kg)
Seated leg press - 3 x 30 (34, 34, 42kg)
Seated calf - 2 x 30
Hip abduction - 3 x 30 (23kg)
Hip adduction - 3 x 30 (16kg)
Seated row - 3 x 20 (25kg)
Ab crunch - 2 x 30
Tricep extension - 3 x 30 (12.5kg)
Cardio, cross trainer - 65 minutes (700cal)


Diet:

5:00pm - HL milk (immediately after workout)
5:30pm - HL milk again (after shower)
6:30pm - Dinner (fish, tofu, egg, coleslaw)
9:30pm - one cheese tart
10:00pm - Milk (again)

too much milk. milk after workout and after shower is a very bad idea. drinking milk before sleep is even worst. u r gonna make ur self fat

Try to use the stepper as well for cardio as well.

From my experience, it's a lot more tiring doing the stepper than the cross trainer. I can do crosstrainer with the effort level = 17-20 for more than 30 minutes(max effort level = 25)

Whilst I have trouble just doing effort level =13-15 for stepper for anything more than 30 minutes.

Cheers.

ok noted.

then what should i take after workout?
coz i usually go workout first thing after i wake up, with empty stomach, so most of the time after workout i'll be very hungry..

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Added on March 18, 2008, 5:34 pm

OK tomorrow i'll try..

u take supplements? if u do take whey. if u dont take 2-4 bananas then within 1 hour go eat a full meal consist of protein, fibre and some carbohydrate

i don't take supplements.
i'll try bananas and full meal method tomorrow.

as for the whey is it in liquid form? if yes i might get some, more convenient than bringing bananas everywhere

thanks ^^

18/3/2008

Rest day

Squat (without weights) - 3 x 10
was standing from 11am straight to 6pm, can consider exercise or not?


Diet:

1:00pm - watermelon
1:30pm - Fried mee hoon
8:00pm - Dinner (Fish, spring roll, potato, vegie)

yeah. whey protein. very convenient. mix it water and u r good to go. cold water is fine

19/3/2008

Leg press - 30 x 4 (60, 60, 90, 90lbs)
Vertical chest press - 20 x 4 (14kg)
Gluteal - 30 x 4 (20, 25, 25, 25kg)
Row - 20 x 3 (25kg)
Hip abduction - 4 x 30 (23, 23, 23, 30kg)
Hip adduction - 4 x 30 (16, 16, 16, 23kg)
Seated calf - 4 x 30 (18kg)
Ab crunch - 2 x 30
Bicep curl - 2 x 20 (using 7lbs dumbbell)
Stepper - 35minutes at level 3-4


Diet:

9:30am - Old town bread
1:00pm - workout
4:30pm - after workout - coleslaw, egg, fish and a bit of rice
8:30pm - Dinner - Fish, vegie, squid and some fried rice

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Added on March 20, 2008, 3:43 pm

you were right, stepper is lot more tiring than cross trainer, I sweat like mad yesterday while doing the stepper.
And after that half an hour i don't feel like doing anything already..straight away balik

next time should do cross trainer first then only stepper

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Added on March 20, 2008, 3:44 pm

I'll try to get one. Can mix with skim milk?

You can mix whey protein with skim milk.

Taste better that way. DON'T ever mix whey protein with hot water.

I am actually using the vanilla flavour one from Optimum Nutrition (ON) seems pretty alright.

whey mix with milk is best la..

20/3/2008

Diet:

4:00pm - curry mee hoon
8:00pm - grill sting ray


Going back hometown tomorrow..that mean 4 rest day

25/3/2008

Seated leg press
- 6 x 30 x 32kg
- 1 x 30 x 41kg

Vertical chest press
- 7 x 20 x 10kg

Hip abduction
- 7 x 30 x 16kg

Hip adduction
- 7 x 30 x 23kg

Shoulder press
- 7 x 15 x 5kg
(most difficult machine i've ever done -.-)

Row
- 7 x 30 x 25kg

Cross trainer
65 minutes, 680cal


Diet:
11:00am - skim milk, bread
8:30pm - fish, rice

28/3/2008

Squat
- 8 x 15 (without any weights)
(don't know am i doing the correct way or not..feel very tired -.-)

Dip
- 8 x 10

Gluteal
- 4 x 30 x 20kg
- 1 x 30 x 22.5kg

Leg extension
- 8 x 20 x 18kg

Hip abduction
- 4 x 30 x 16kg
- 1 x 30 x 23kg

Hip adduction
- 5 x 30 x 23kg

Ab crunch
- 1 x 30
- 4 x 20

Cardio
- Cross trainer - 65 minutes, 720cal
- Stepper - 30 minutes, 200cal
happy with cardio today, gonna work harder next week

Shoulder still sakit from shoulder press the other day...
Losing weight at very slow rate, still no proper diet....

Why cant you mix whey in hot water?

because protein can be denatured by high temperature.

If that's the case, then we shouldn't boil our eggs? WTH!! The reason whey should not be mixed with hot water is because it will get clumpy. Whey mixes better with cold liquids.

oh..sorry my mistake. I always tot cannot mix whey with hot water because it will denature the protein

But i learned in biochemistry hard boiled egg whites contain a lot of denatured protein, that is why the structure is rigid and white in colour. As for whey many manufacturing company cold process them also, that is what make me tot they scared the protein will be denatured :/

sorry

OK then, good luck in gulping down your eggs raw...haha

eggs should be taken cooked because the human body cannot process the proteins in raw eggs

no way =.='''

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Added on April 1, 2008, 9:53 pm1/4/2008

Cross trainer
- 60 minutes, 700cal
Stepper
- 30 minutes, 250cal


Diet:
10:30am - Cereal with skim milk
2:00pm - watermelon
2:30pm - fried mee hoon, soya bean milk
4:30pm - cardio
8:00pm - dinner - egg, tofu, chicken, few mouthful of rice
9:00pm - 1 egg tart
Later - Orange


Did cardio only for today, didn't have enough time..
might go again tomorrow if manage to finish lab early.

2/4/2008

Cross trainer
- 65minutes, 730cal
Stepper
- 14minutes, 100cal


Diet
8:15am - skim milk, egg tart
11:30am - some cashew nuts
1:00pm - soya bean milk
3:00pm - cardio
5:30pm - watermelon
7:00pm - honey dew, HL milk, one bun
9:00pm - grill fish, few piece of tofu, some chee cheong fun, orange juice
10:30pm - 19 floor of stairs, lift at my place not working again


Again, only manage to do cardio for today,
Lab and guitar lesson in the morning, and was rushing back to coll after cardio, rain so heavily so I just grab whatever i can get and eat.

just go for swimming ... best workout

wow...you can really cardio huh....respect.. i probably cant do 65minutes man...its too tiring lol..
730 calories in 65minuets thats some hard work...why not try joining those classes like bodypump or cycling?...i think it will be less boring lol...just a suggestion

yea agree with that.
I used to swim 5days a week with my housemates at condo's swimming pool.
but have to stop since the negros here love to kacau ppl