I want to participate in this.

My details are as follows:

Sex: Male
Age: 27
Height : 1.68 m
Weight: 82-84kg (dependent on the time of the day weight taken)


This post has been edited by kianweic: May 25 2009, 03:25 PM

"I am not fat, I have big bones" quoted from Eric Cartman in South Park.

I'll be hitting the gym today. I was a bit sick on the weekend but I should be able to pull through today.

Short-term (June 2009)

Carrot : I would like to complete the entire marathon by non-stop jogging
Stick : Will lose to the older aunties and uncles (basically everybody) in the marathon

*Note : Need to lose about 3kg so that I won't need to carry 82-84kg (my bodyweight throughout the marathon)

Longterm Carrot (December 2009)

Carrot 1: To be lean and rip, body fat levels below 15%
Carrot 2: To be slightly stronger (not weaker due to drop of bodyweight). Goals = 10 reps of 120kg full squat with smith machine (currently 95kg), 10 reps of dumbbells benchpress @ 85lbs each, (currently 75lbs per arm)

Stick : Will result looking like a fat ass who doesn't hit the gym often and hard enough.

*Note : I will need to pull about 3 gym sessions per week and during rest day doing some light cardiovascular exercises.

This post has been edited by kianweic: May 26 2009, 08:59 AM

@Syd G

Thanks, admended slightly.

@All,

At some days, I will have the tendency to skip gym some days resulting in only 2 x gym sessions in a week. Please give me a hard time and try to piss / tick me off. I work out harder and more instensively when I am pissed / annoyed.

Thank you.

Yo pedro,

Hitting the gym tomorrow night?

I really dislike hump day's gym sessions.

@myremi,
I need external motivation for working out 3 times or more per week. I usually managed to do 2 sessions per week after work.

However, I do agree about having a mirror in the room as I have none and most of the time I can't be bothered looking at myself at the mirror on a daily basis.

Good, I am getting quite fired up at the moment.

Don't worry, when I started out using the treadmill I only could jog @ 6.0 kmph for like 5 minutes.

Slowly improved to 8kmph for 10 mins and then up to 10kmph for 30 mins.

If you read the Star columns, the girl named Xandria used to be quite chubby. She worked real hard in the gym during University. Now, she look great.

I remember being in the gym (2nd year in University) for 1 hour 30 mins and she was on the treadmill for that long jogging @ 11kmph.

My BMR is 1636.9 .

Gotta hit the gym today.

Diet plans:

Current supplementation plan:
3 of capsules Fish Oil + 1 tablet of Multivitamin each morning

Breakfast: 2 eggs or 3 table spoon of quaker (non instant) oatmeal + milk + 150 ml milk + tea (without sugar)
Before lunch snack: 1 cup of black coffee without sugar
Lunch: Mixed rice with no deep fried food, half a bowl of rice, 2 eggs whites + black coffee without sugar (workout day) + tea without sugar(non workout day)
Pre workout: 200 ml milk + 1.5 scoop of whey protein
Dinner: Mum's cooking, half a bowl of rice, lean meat and vegetables
After dinner snack: 3-4 almonds or 1 scoop of whey + 100 ml milk

Target water intake on workout days = 3-4 litres
Target water intake non-workout days = 2.5 litres

Exercise plan:
3 times gym session on week days.

2 gym sessions = 1 hour of weights training 35 mins of cardio exercises
1 gym session = 30 mins of body weight training and 65 mins of cardio exercises

Rest day = 15-30 mins of cardio (LISS)
Weekend (Sunday) = Jogging session in TTDI for 50-60 mins.

Will add rewards later.

This post has been edited by kianweic: May 28 2009, 06:45 PM

Do we need to post our workout records here as well?

Ok Syd G, I'll just post once first, if takes too much space just PM me or update the thread and I'll removed it immediately. Thanks.

Work Day Gym Session 25/05/2009

Total time spent in gym 1 hour 45 mins

5 mins on inclined strider @ effort level = 10

Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg

Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg

Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg

Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg

Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on crosstrainer @ resistance level = 10

Water intake = 3.5 litres

Work Day Non Gym Session 26/05/2009
35 mins walking and jogging with my pet dog around the park for 6 times

Water intake = 2.5-2.7 litres

Work Day Gym Session 27/05/2009
5 mins on inclined strider @ effort level = 10

Total time spent in gym 1 hour 15 mins

Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbells chest fliers:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 10.22kg per arm, total = 20.45kg for cool-down

Dumbbells flat benchpress:
1x10 @ 19.18kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 21.59kg per arm, total = 43.18kg for cool-down

Pullovers:
1x10 @ 21.59kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 33kg
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 43kg
1x10 @ 53kg
1x10 @ 63kg
1x10 @ 69kg

35 mins on crosstrainer @ resistance level = 10

Water intake = 4 litres

@ zeist,
With regards to your barbell benchpress, I think you should post a video of your barbell benchpress in the bodybuilding thread. They can advise you how to improve it.

45 pounders = 20.45kg and 50 pounders = 22.72kg

@ Syd G,
There a few treadmills in FF Uptown can do the 0.5 gradient increment. I think those are the older models.

I will upload my photo later tonight.

Sucks to be an endormorph.

28/05/2009 food intake:

Breakfast:
1 cup of black coffee with out sugar
250 ml fresh milk + 250 ml of water + 1.5 scoop of whey + 4 tablespoon of oats

Supplementats:
1 tablet of multivitamin and 3 capsules of fish oil

Pre lunch snack:
150 ml fresh milk + 300ml of water + 1.5 scoop of whey

Lunch:
2 glasses of tea without sugar
1 bowl of rice
1 fried chicken thigh with drumstick
1.5 egg whites
some cucumbers and sambal with salted fish and peanuts

Dinner:
half a bow of rice
2 servings of herbal chicken breast
1/4 of bittergourd
200 ml of chocolate milk (farmhouse)

Pre bedtime snack:
150 ml fresh milk + 300 ml water + 1.0 scoop of whey

Approximate water intake for the day = 2.8 litres

Will update 29/05/2009 food intake later.

This post has been edited by kianweic: May 29 2009, 11:08 AM

@tengster,

You sure do run a lot. Any good tips or training methods to improve stamina?

I can't do HIIT though because everytime I do that, I end up gaining weight no matter what.

@ Skylive,

One method is to curb appetite is to have many meals and snack between meals a day.

Also, drinking heaps of water will help as well. This is because water is usually zero calories.

This post has been edited by kianweic: May 29 2009, 03:15 PM

Hitting the gym now.

Food intake thus far for today ie. 29/05/2009:

Breakfast:
1 cup of tea without sugar + 100 ml fresh milk
150 ml fresh milk + 100 ml of water + 5 tablespoon of oats + 2 bananas

Mid morning snack:
1 cup of black coffee

Lunch:
1 x Ice lemon tea (damn those sugars)
1 x 250g Australian steak tenderloin
1 serving of broccolli and cauliflower
1 boiled potato
1 serving of mushrooms

Preworkout:
1 cup of black coffee without sugar
200 ml fresh milk + 300 ml water + 1.5 scoop of whey

Dinner:
To eat at home

Pre bedtime snack:
Maybe 1 scoop of whey + 200ml of water

Water intake thus far: 2 litres

Will update workout session once I am done.

This post has been edited by kianweic: May 29 2009, 06:08 PM

@pedro,

Hey dude, awesome cardiovascular marathon today, 45 mins on crosstrainer and 45 mins on exercise bike, I don't think I need any cardiovascular exercises tomorrow......hahahaha

It's been a long time since I pull a 2 hour 30 mins gym session.

Work Day Gym Session 25/05/2009

Total time spent in gym 2 hour 30 mins

5 mins on inclined strider @ effort level = 10
* Resulted in 55 calories burned

Barbell rows:
1x10 @ 20kg for warm-up
1x10 @ 40kg
2x10 @ 50kg
1x10 @ 60kg

Alternate dumbbell hammer curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
2 (2x10) @ 12.5kg per arm, total = 25.00kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg for cool-down

Pulley (wide grip) - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
1x10 @ 10kg per arm, total = 20kg
1x10 @ 12.5kg per arm, total = 25.00kg
1x10 @ 15kg per arm, total = 30kg
1x12 @ 10kg per arm, total = 20kg for cool-down

Bodyweight full squat:
4x20 @ bodyweight = 82-84kg

Abs-crunches:
4x25

30 mins on crosstrainer @ resistance level = 10
15 mins on crosstrainer @ resistance level = 15

45 mins on exercise bike @ resistance level = 10

Holy crap, I don't think I can do another gym session tomorrow, mate.

Food intake for dinner:
1 bowl of wild fried rice
1 serving lean pork meat
1 serving beancurd

Dessert:
1 serving of mango

Approximate water intake thus far = 4.2 litres.

This post has been edited by kianweic: May 29 2009, 10:15 PM

@pedro
You tell me, I am really half dead now.

Anyway here is some photos taken this morning and as promised, I have posted it here and the other forum:

Front shoot:


Side shoot:


Didn't do a back shoot, will do that sometime later. Really lack of definition.

Syd G, from your observation, what is your assessment of my body type? Would be great to know.

Thanks.

Hey pedro,

To calculate BMR here is the link:

BMR Calculator

@ Syd G,

Will upload photos again.