Yo peeps, i've been into fitness and bodybuilding for the past 3 months. so, i'm going to start up a journal since a lot of you people are doing this too. hope that i can get comments, critics on where and how i can improve.

so basically i'm working out in Priority Fitness in Penang. i'm here for 3 months internship so i figured out that i'll take these 3 months for serious body building. i used to workout for a couple of months before i came here too, but just a few and they served me as a preparation before lifting seriously.

so, my weight lifting routine is devided into 4 days split: Monday, Tuesday, Thursday and Friday, while i'd put Saturday and Sunday for cardio.

Body status:
Age - 20
Sex - Male
Weight - 61KG
Height - 173cm
Body Fat - 18% (i know, this sucks )

Goal:
lower down body fat to single draft
add some lean mass via clean bulking
better muscle definition at chest, back, shoulder and arms

The routines of each day are like below:
Monday - Chest/Triceps
Tuesday - Legs/Abs
Wednesday - Rest day
Thursday - Back/Biceps
Friday - Shoulder/Traps/Forearms
Saturday - HIIT
Sunday - HIIT

Time for each weight lifting session is about 1.5 hour, and HIIT is only 15 minutes(maximum). oh, i forgot. HIIT is done in the morning with empty stomach.

Supplements:
Whey
Vitamin E

Diet - High fat, high protein:
breakfast@6.30am: 2 half boiled eggs, 1/2 scoop of whey, 2 table spoon of extra virgin olive oil +maybe 1 piece of cheddar cheese
Morning snack@9.30am: 1 scoop of whey + 1 teaspoon of extra virgin live oil
lunch@12.30pm: normal canteen food - chicken, fish, vege + 1 table spoon of extra virgin olive oil
afternoon snack@3.30pm: 1 scoop of whey + 1 teaspoon of extra virgin olive oil
dinner@6.30pm: self cooked vege, steamed/broiled chicken breast or steam fish + 2 table spoon of extra virgin olive oil *served as pre-workout meal too)
####################################Workout from 8.30pm to 10.00pm ##################################
post workout@10.00pm: 2 scoops of whey
pre bedtime@11.30pm: 1 table spoon of olive oil + Vitamin E


Please do post constructive comments and critics. have a nice day folks

Workout Routines:
Monday – Chest/Triceps:


Tuesday – Legs, Abs *I hate abs workout*


Thursday – Back/Biceps


Friday – Shoulder/Traps/Forearm


Weekends - HIIT


please do no hesitate to comment on my workout routines.

never ever do HIIT on empty stomach. u'll faint and kill yourself. what happened to carbs? zero carbs? if u r on a low carb diet, dont do HIIT, just slow and steady cardio will do

Tom Venuto inspired?

hmm.. not zero carbs, but i'd say it's extremely low carbs. i've been doing HIIT on empty stomach for past few weeks, 5 sets completed in 12 minutes. after that i pop in my breakfast which is eggs already. i dont know if this is correct way to do it, but then my fear is will this affect my growth?

another question, is 2 days of HIIT in a row too much?

@shanecross,
yes, indeed. thanks Jones for sending me that ebook too. very good book

HIIT in the morning on empty stomach, with strict low carb diet, u'll lose more muscle than fat, unless u take lots of BCAA b4 ur HIIT. if not, do slow and steady cardio, 30-45 minutes.

i lost 7kg of fat and 3 inch off my waist by just walking on empty stomach in the morning for 30 minutes everyday, with low carb diet.

jones you did 30 minutes....without any food in the morning?...not even any pre workout?...i plan to cut too on my next cycle...

Sorrie TS, tumpang your thread kejap

only water. but note, i was only walking, with lipo6.

walk during workout days arr?

oh yeah. i walk everyday. except sunday.

how about if i take 1 serving of whey 30 minutes or 1 hour before my HIIT session? maybe some peanut butter too.
avoiding muscle lost is my major concern at this situation



how long does it take for you to lose that much?

LOL, so funny la you jones.

I really tot you walked every morning then lose 7kgs, then only saw you walked.......with lipo6.

Nice plan though, low impact with lipo6. Might try it.

2 1/2 months. take whey, but no HIIT pls. lol do jogging


the important thing is diet. u screw up your diet, dont care u do HIIT with lipo or hydroxycut, it still wont work

you know what, i'm starting to love HIIT due to its intensity and short time, now i gotta stop it. it was a pain in the ass when i first started. god, this sucks. i hate spending long time on cardio, what if i put the HIIT at the evening, like 5pm?

yeah, agreed with the diet part. i wasted 1 month gaining nothing because of diet.

evening is fine, make sure u eat something b4 it.

hmm... isn;t the same if i eat something in the morning and i do HIIT after that?

if i were going to eat something in the morning, it'll be a scoop of whey(maybe 2 scoops) + a table spoon of olive oil. after HIIT then i'll take 2-3 half boiled eggs. is it ok?

if u do it in the evening, u'll be having a few full meals already right? at least 2 full meals and 1 snack meal or something like tat, at least your body is fulled with nutrition, then when u do HIIT, u have nutritions needed to perform, thus avoiding catabolic.

jones, what is your daily diet ? interested to know .

my diet now? its messy lol

When you are on hi carb diet, our body utilize carb as energy.
When you are on hi fat low carb diet, fat is used as primary source of energy.
We have unlimited source of energy from fat. That is good enuf to prevent muscle loss. Doing cardio early in the morning on empty stomach actually uses more fat as energy regardless you're on hi carb or low carb.

You'll be surprised that you can actually perform better on empty stomach early in the morning than after food. Since it is only 12 minutes, how much of muscles can you lose? You ain't running a full marathon, there's no need to worry about muscle loss.

BTW what the heck is HIIT?

High-intensity interval training
http://en.wikipedia.org/wiki/High-intensit...terval_training

HIIT is different from normal cardio. its too demanding on the body. 12 minutes of HIIT is worst than 30 minutes of jogging

High Intensity Interval Training.

People overrate muscle loss.

Since HIIT promotes fat burning more effective than conventional cardio, theoretically if perform on empty stomach upon rising should be a better option.

Wow, u are doing 15mins of HIIT? Cool...
I usually brisk walk for 10 mins and then HIIT for 7 mins(next week 8mins, increment every week).

My HIIT is 30 sec sprint 30 sec jog. Sprint speed - 15~16km/h, jog speed 8~9km/h. This really makes me sweat....

You guys can sprint for 30 seconds at full power ? Thats kinda crazy ... My energy runs out everytime I arrived at the 15th or 20th second, and thats the most. I'd force myself to start another rep after 10 seconds though since thats the point of HIIT, I'm afraid that too long of resting time might not work.

looks like HIIT early in the morning with empty stomach is doable. anyhow, i skipped this weekend's HIIT, maybe i'll do it later but it's still raining..

my HIIT is ~30 seconds sprint, 1 minute brisk walk. 5 sets of them each time. i try to keep it short. thanks guys for the inputs

updated 2nd post with workout routines. i dare not to put down the poundages as they're too small

Be proud of yourself dude...

lol, i think i'll just put some poundages for the compound workouts.

Bench Press - 75lbs
Squat - 95lbs
Deadlift - 85lbs
Military Press - 55lbs

i tried Pendlay row, but i couldnt get the form right. so i have to compensate with lots of workouts for my back

22/7/08 - tuesday - legs/abs day

Diet:


workout:



time used: 1 hour 20 minutes

Damn, you eat real clean.

wow wtf dude? u eating olive oil like dirnking water. vary out your healthy fat intake. take some flax seed, peanut butter, almond nuts or what ever man. dont just keep taking olive oil all day.

and dont feel weak, the first time i squatted was 95lbs too.

not really man, they're clean only if i cook'em myself. i'm forced to buy food from cafeteria during lunch break. so, there should be that clean anymore as there is hidden carbs and unknown stuff inside


i did take some raw walnuts during my snack time last week, but finished already. wanted to buy flaxseed but it's out of stock. damn it.
i'll try to reduce peanut butter because of the carbs and some health reason. i'll source out other type of healthy fats too

i took me like 3 weeks to get the squat poundage to my current poundage.. before that i screwed up with the form so it was not progressing at all. that's why i'm feeling kinda slacking behind.

anyhow, i always remember: it's not the quantity of the lift, it's the quality of the movement.

23/7/08 - Wednesday - rest day

Diet:

0630: 3 half boiled eggs, 1 table spoon of extra virgin olive oil, 1 piece of cheddar cheese
0930: 1 scoop of whey + 1.5 teaspoon of extra virgin live oil
1200: 1 piece of stingray, sardin fish, ladies finger, scrambled eggs in onions, 1.5 table spoon of extra virgin olive oil
1530: 1 scoop of whey + 1.5 teaspoon of extra virgin olive oil
1830: steamed dory fish, steamed brocolli, a little raw lettuce + 2 table spoon of extra virgin olive oil
2230: 1.5 scoop whey + 1 table spoon of olive oil + Vitamin E

24/7/08 - Thursday - Back/Biceps day

Diet:


Workout:


Time used: 1.5 hour

Remarks: Wanted to do concentration curl and hammer curl but i was damn tired and rushing to pick my aunt. gave up

I am not flaming, i just find that statement funny. hahaha.. It sounds kinda gay . Peace

It should be

"It's not the quantity of the weight, but quality of the movement"

I heard it from www.myfittribe.com...how i 1st started

lol, it's just an excuse for me to lift lighter




hmm.. i heard it from the same website too. there was an australian guy, nice physique

i agree that statement...lol
imagine if you're performing certain workout by using the bad form...it's kinda wasting time....eg, using momentum swinging the DB when doing concentration biceps curl

That's one of the many reasons I couldn't be bothered to do bicep curls.
I can cheat, and I will cheat.

Best thing is I can still curl about 50KG's.
But i don't practice curling my cockceps

cockceps, mmm.

25/8/08 - Thursday - Shoulder/Forearms/Traps

Diet:


Dinner:




Workout:

wah, 1 day berapa whey

cheating on last few reps is fine


Chow

50kg bicep curls means u cheat a LOT haha. Judging at your size. But then again, deadlifters carry damn heavy weights. I rather do concentration curls. Can't cheat much. And all stress on biceps.

I really don't think i cheat that much actually...just slightly at the last few reps...

Anyway, not that I give a heck about biceps la....what the heck can you do with big biceps anyway...

Haha yeah. Biceps are actually useless. Need triceps and lats now lol. How many reps you do anyway?

useless? it is used in every pulling movements man......
God created us perfect, none of our parts is useless....lol

Chow

for weekdays, working in office, kinda troublesome to have so many meals..
for weekends, i cook 2 meals already, lazy lah