Hello, i am very noob in Fitness/workout thing.
Hopely i have not post in wrong section.
Hope you all can guide me.

You can call me sinner.
I am 21, male.
My height is around 5ft 4inch, or 160cm.
I know i am pretty short, you no need to tell me that.
My weight is now 154lbs or 70kg. Previous was 143lbs or 65kg.
I have no idea how did i raise 5 kg in such a short time.
From my height and weight, you should be able to tell how fat i am.

I have been working out before. But it wasnt on track, i guess.
I was not training regularly. So there is no result at all.
Now that i found there are many of you guys talking about fitness in here, i feel really pumped.
There is also special section for Bodybuilding and workout journals.
After reading all of yours post, i feel really so pumped that i will get back to workout soon. Maybe tomorrow if my leg is already recovered.

Hence, i post here to make a journal or log to keep track of what i am doing which is to make sure i workout regularly this time.
I hope you guys will give me advice and guide me.

Talking about advice, i have some question and i need your advice before i start my workout routine again.
I am planning to do a 3-days-workout program.
Say Monday, Wednesday, Thursday.
So Monday : Chest + Triceps
Wednesday : Shoulder + Legs
Friday : Back + Biceps.
I found this program in bodybuilding.com , some article written by Richard Chan.
What do you guys think about this program?
Oh i forgot to mention I am into Losing Fat, and getting some muscle.
Bulking maybe later if i managed to lose some fat first.

I am also confused if I should do high reps(20reps)or low reps with more weight(8-10reps).
Which one do you think would be suitable for my situation now?
I read that some of you said high reps works good to get lost some fat and build muscle. But i've also read somewhere saying you wont gain if u dont put weight (because high reps must use lower weight).

About food, i read many of you say 6 meals a day is a better way to go than 3 meals.
I will need to change my meal style soon.
Right now i am having 3 meals only, sometimes less than that.
Based on my height, weight, and goal : do you guys think i should do some calorie deficit or just eat according to my daily calorie need?

Sorry for my bad english, and a long explanation.
Thanks for reading, and i hope some of you will give some advice to me.
Any constructive comment or flaming comment is welcome as well.
Thank you.

This post has been edited by xSinner: May 21 2009, 05:17 AM

1) i didnt read the workout plan yet but 20 reps is too high
2) imho total calories is not as important as WHAT you eat in order to reach that. You may eat 1.5K, but if most of it are fat and carbs also no use

good luck on your fitness goals

Chow

thanks for the comment.
1) if its too high, i will go lower then, say 12.
2) i am planning to split into 30% protein, 30% carb, and 40% fat.
its not easy to eat more than 30% protein of 1,7k ( the calculator tells me i need 2,3k. so if i go deficit 500, it would 1,7k. i dont even know 500 is too much or not) maybe i will try to eat more fat since fat are 9 cal/g, easier to get. and eat less carb. What do you think? please tell me if my plan is terrible.

IMHO, it's better to go for 40% carb rather than 40% fat

welcome to LYN's H&F bro...you have found the fountain of youth actually...a pat on your back yey !!

we're on the same boat, into losing fats that is...about your routine, 3 day split is nice already...and the routine also ngam already...me also doing the same routine except I'm doing back + biceps first...but above it all, cun already...about reps and volumes, as you just got into this, doing 10-12 reps that suit your strength...way too heavy is counterproductive IMO...let say you're doing lat pulldowns, 35KG...if on the 7th or 8th reps, you shaking already, then, reduce the volume, little by little until it is compatible with your strengths...and do slow reps...you'll burn the fats much faster that way...now it's time to get rid of the fats, put aside about no weight no gain thingy 1st...

I'm not into strict diet, so cannot help bout your dieting program...

good luck for your training bro...ain't nothin' but a peanut yo...LOL

u may want to reduce the carb intake and more on protein, and moderate fat. Carb is the one that converted into fat tissues if there is excessive of it

i have to disagree. everything will be converted into fat once body have enough of it for certain time.



source : http://recipes.howstuffworks.com/how-nutrition-works3.htm

hurmm I think dattebayo dude tried to do corrections on xSinner's diet's plan not your statement...
and of course we need a lil more protein than usual on workout days, no ??

actually my reply was based on 4rings feedback on the workout diet pinned thread.
http://forum.lowyat.net/topic/301136?author=4Rings

This post has been edited by dattebayo: May 22 2009, 12:42 PM

i'm merely correcting his comment. not only carbs will be converted into fat. that's all.

Thank you for the comment, i will be starting my workout on monday since my plan is ok and approved by some of you here
i just dont wanna go on wrong track, thats why i do an early asking for advice
and i really thank you guys for that.



thanks i will try to consider that again.



thanks for the comment. u really pump me up.
i will try your advice (reducing the volume little by little)
and good luck with yours too
once again, thanks alot




yeah i wan to reduce it, but i am not really having a life with full of activity..
so i might afraid too much carb will be turned into fat instead.
i am sorry if i am wrong.
however, i will increase my carb intake on workout day.
thanks for the advice.


actually at this point, i dont understand what you guys talking about, hahaha.

hey sinner! welcome to the H&F forum of lowyat.net. you should post some "before" photos so we can comment on what you should do,
as we dont know how fat u are although u say that u are, but since you said you're fat, you should reduce on carb intake and increate protein(IMO).
lets say maybe 40% carb 50%protein 10% fat? cos if u take too much fat its gonna be hard to burn them away. and also maybe u should do some cardio
after your workouts maybe once a week. IMHO, seated rowing machines are good for toning the muscles and burning fats. good luck on your journey to
sexyness! hahaha.. and keep posting for help.. lots of great guys out here in lowyat forum. u should read the pinned threads too thats in H&F section.

thank you.. i will try to post it.
please do comment it and teach me what should i do
about cardio, i dont do it. because i have short breath, and cannot tahan.
but i will try to replace by playing futsal 2 times a week. better than nothing.

---

Added on May 26, 2009, 6:38 pmTuesday - Chest, Tricep
hav to skip monday bcoz gt many homework

Bench Press
20lbs x 10
20lbs x 12
20lbs x 12
20lbs x 14
20lbs x 10

Dunno whats its called but something looks like incline bench press
20lbs x 14
20lbs x 12
30lbs x 6
30lbs x 10

dunno whats it called also but looks like butterfly when ur doing it
20lbs x 13
20lbs x 12
20lbs x 20

Tricep pulldown
20lbs x 18
20lbs x 20
20lbs x 18
20lbs x 17

Standing one-arm dumbbell tricep extension
2.5kg x 12
2.5kg x 9
2.5kg x 11


Meal
Meal 1 = meatballs + mushroom
Meal 2 = baked bean + tuna
Meal 3 = Some rice + chicken breast (fried)
Meal 5 = peanut butter + milk , rice + chiken breast fried
Meal 6 = penut butter + milk (before sleep)

This post has been edited by xSinner: May 26 2009, 10:25 PM

harlow thar... How come everything also 20lbs so ngam wan? When we say do 12 reps, it means go for the heaviest weight you can do with proper form for ~12 reps, ie. your 12-rep max weight.

Assume this situation, you are planning to go for one set of 12-rep. You pick up the 20 lbs dumbbell and begin your workout. At the 12th rep, you still feel comfortable enough to go on for another 4-5 reps. In this situation, it means that the weight you are using (20lbs) is too light and you will have to increase it (assuming that you are aiming for 12-rep exercises for that particular set).

So basically if you can go heavier, don't hold yourself back. If you can't, don't force yourself.

i also dont know why so ngam. i just do only..
next time i will try your advice.
thanks o
the tricep pulldown i tried to increase to 30lbs before...
but feel so hard for me, so i just want to stay on 20 lbs for a while

This post has been edited by xSinner: May 26 2009, 08:05 PM

10reps max will do.

When you reach advance stage, you can go for max 15reps.

If you are able to do more than 10reps, that means your effort level is too easy. You need to increase more weights.

ok. i will try to do that.
10-12 reps max
thank you
next time if i can do more than 12, i will increase the weight..
wallpaper also said like that..
so i must giv my best
btw if my workout exercise and diet no good, pls advice also

The first 2 months, you will go through hell because your body haven't get used to it yet. Once you get used to all the pain and soreness, then you will start to realize your body getting more flexible. Cracking joint sound is pretty normal, don't worry much.

What do you have now daily? Post it here.

Nono, don't get me wrong, I am not recommending you to do 12 reps. I am just sharing with you on how to use the correct weight for whatever rep range you decide to do

But just FYI, from what darklight (he's an experienced bodybuilder on these forums) says, 8-12 reps is the optimum number of reps for muscle size growth.

yehehe, i hope i be hell boy if i hav to go through hell.
i posted it below the exercise..