Er.. yeah, too much fruits. Moar veges

My take on ENSURE - it has too much sugar, not enough fibre and protein. But that's just me

alright Syd G,i'll try to prepare my own meal for dinner after I run out of ENSURE,there's another 2 serving left to finish it up.i think 'own cook' meal is better than supplements,right..

went shopping at around 11.30am,and bought some vegie for my dinner.was tempted to buy a bottle of thousand island dressing,but was too afraid on its effect over my diet.decided to buy some lemons for the juice,as my salad dressing.

This post has been edited by elnino: May 28 2009, 04:28 PM

Buy low-fat mayo and add in tomato sauce and Tabasco sauce. Don't add to much of the dressing onto the salad though.

low-fat mayo and tabasco,that might be quite difficult for me to find them here in BP,will stick with lime juice until then.

btw,as today is my rest day,and i dont feel any pain in my body,decided to practice my squat and lunge form in front of a mirror.very low intensity,just want to familiarize with the forms and muscle groups..spends about 2 hours perfecting the form,hopefully it will help during workout later(tomorrow).

Ah okie. Hmm...never know though. Local mayoinasse don't carry low fat stuff. But sometimes can find imported stuff in the most unlikely places. I'm still shock at what I find in Sarawak.

BTW, want to join us in the LYN FATSO Challenge v2? http://forum.lowyat.net/topic/1041453

It's like a support group.

Daily Update: 29/05/09(workout day)

Meal for the day:



Exercise for the day:



This post has been edited by elnino: May 29 2009, 11:21 PM

Hmm...if after a week that you find that your weight has not drop, you can make the changes to the diet :

ikan pari : there's a lot of hidden sugar in sambal. so if ikan pari completely covered in it, remove the sambal and take a little bit.

tomato sauce : sugar inside it.

fried rice : it's bad but if you need it because ofo all the strength training that you do, can eat. Just not as much or better yet, if you can prepare it at home, better still.

are you eating at home for lunch?

@myremi: yup,i'm having all my meal at home.but my mom's preparing the meal for lunch.i'm preparing my own bfast and dinner tho.

Ah, then at home should be alright.

Just see how things go and after a week or two, then re-evaluate.

Daily Update: 30/05/2009(fun cardio day with family)

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Exercise for the day:

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Added on May 31, 2009, 10:12 pmDaily Update: 31/05/2009

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Exercise of the day:


resetting my workout routine for June,gonna start new workout pattern from tomorrow onwards.

This post has been edited by elnino: May 31 2009, 10:12 PM

Daily Update: 01/06/2009(Shoulder and Tricep)

Meal for the day:



Workout for the day:

Got your pm. What do you actually need help with specifically? First thing, drop the Arnold press. They're useless. You can't expect to rotate 80 pound dumbells once you get to that stage. They'll screw your rotator cuffs up.

thanks darklight.

a few areas that i need help the most:

1. Pre Workout Meal
I do read the post in BB Thread on this, but I'm still unsure on a few things. Someone with my body composition, is it still applicable to take as many carbs pre workout?Or I should take a little for a boost,while depending on fat burning to fuel my energy during workout?

2. Post Workout Meal
Sometimes I do take glucolin PWO in addition to my PWO meal.Is it advisable to do so or should I just stay with my meal only?I'm taking 2 whole eggs+a mug of skim milk(250ml) PWO currently

3. Exercise schedule
As you can see in my scheduling,I do separate cardio session from weight training session.Should I stick to this?

4. Weight training session
6 days a week,targeting specific muscle groups each day.For my stage,is this better or a full-body workout,3-4 days a week. FYI,I have a not-so-good recovery rate,in average I would need around 24-36 hours of rest for that particular muscle group after exercising to recover from muscle strain and soreness.

Nice,,another person from Batu Pahat. It has been ages since I balik to Batu Pahat.

Anyway bro, Squats, deadlifts, bench press...etc etc. you can do all of them. just make sure you learn how to do them right and don't go too heavy for starters. If the resistance is too light, then add some weights bit by bit.

Normally, I'll check out youtubes for some guidance..of course kena pandai pandai sikit to see which ones are the good form la.

Good luck in your losing weight journey. We're here to help motivate and guide


This post has been edited by metalfreak: Jun 2 2009, 11:38 AM

Before I reply, what're your goals? Bodybuilding or powerlifting? And if you're staying at Batu Pahat we can even meet up one day, I'm at Malacca. =P

This post has been edited by darklight79: Jun 2 2009, 11:40 AM

hmmm... elnino, i think its best if u do whole body workout.
no offense, but u a lil overweight and i dont think targeting any body muscle part is really effective.
why not cutting those fats away 1st?
do lots of cardio and diet, then once u reach maybe 100kg?
then can start targeting specific isolation exercises.

whole body workout i would suggest strongly is squats and deadlifts.
bench press is ok also.
but most important to get rid of the fats is cardio and diet.

@darklight : bodybuilding for me.

@jonyeap : ok,let's say I changed my workout to full cardio+full body workout(squats,deadlifts,lunges and press), a frequency of 4 times a week of cardio and 3 times a week of workout,is it ok?

Here's my recovery breakdown(for the past 3 weeks experience)

Squats & Lunge : around 36 hours of recovery
Deadlift and Presses: around 24 hours of recovery(if I eat correctly after workout,that is).

well, sounds like a plan. hehe...
i dont see why not.
u definitely need lots of cardio and good diet.
i really hope to see u reaching ur target.
if can, try to post video of ur squat, deadlift, bench presses.
lets see if it is the right form or not.

Daily Update: 02/06/2009(A New Beginning..lol )

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Exercise for the day:



This post has been edited by elnino: Jun 2 2009, 08:21 PM

Bro sorry I forgot all about this. I'll get back to you soon. Very tired. And i need a while to see what you're doing and all. Gimme some time. As for now, you are losing weight right? It's progress.
But i'll tell you that if you go balls to the wall on deadlifts, you can't do it every 2 days.
Drop the Arnold presses, they suck. That's all for the time being.