Daily Update : 03/06/2009(Cardio only)

Meal for the day:


Exercise for the day:

Daily Update : 04/06/2009

Meal for the day :



Exercise for the day :

with 154kg only got 28% body fat, actually is quite good for somebody who is big size. u muz be exercise regular in normal days.

so i think u will get slim down faster compare to ordinary ppl with same weight.

i don't know,i think it's nearly impossible to get that BF% with that weight.I'm going to re-test my whole body reading this weekend at fitness centre.i think the dietician at the hospital had wrongly calculated my BF%..

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Added on June 6, 2009, 6:44 pmwon't be doing any weight training until tomorrow,had to accompany my parents to seremban for family visit until tomorrow.. did a few set of burpees,jump squats and push-up this morning to keep the meta high.

anyway,from the little studies i had made on nutrition,i come to understand that 1g/1lb of BW of protein is recommended to maintain muscle mass.so,a person at my weight need 330g of protein per day to maintain the mass? what if I maintained my protein intake at around 180g-250g per day?

This post has been edited by elnino: Jun 6 2009, 06:44 PM

08/06/2009

Warm-up with stretches,cardio for 5 min

Squats:

Warm-up :
Prisoner Squats 1x10
DB Squat (5kg per side) 3x4

Work-out sets:
DB squat(per side)

8kg DB 5x5
10kg DB 3x3
12kg DB 2 stopped at 2nd rep,felt that the weight didn't allow me to control my form,felt some tension on my lower back..
10kg DB 3x2


Deadlifts:

Warm-up sets:
only the bar 3x3

Work-out sets:
40lbs BB 5x5
50lbs BB 4x4
55lbs BB 3x1

DB Bench Press:

Warm-up set:
3.5kg DB 8x3

Work-out sets(per side):
5kg DB 12x3
7.5kg DB 10x3
8.5kg DB 5x5

DB Flyes:

Warm-up set:
3.5kg DB 8x3

Work-out sets(per side):
5kg DB 10x3
7.5kg DB 10x3
8.5kg DB 5x3

Hyperextension on Exercise Ball 12x4

End with 20 min cardio

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Breakfast : Chicken Kebab + 250ml Sunlac skim milk + a handful of grapes
Snack : a packet of IKO crackers + 250ml sugarless green tea
Lunch : 5 tbspoon quaker oatmeal+200ml Sunlac skim milk+1 tbspoon peanut butter+4 medium sized crab,boiled+a green apple
Pre workout 1(1 hr b4) : 1 tbspoon PB+2 Breakthru bread
Pre workout 2 (15 min) : 250ml sugarless,dark coffee
Post workout: 250ml skim milk+2 hard boiled egg

09/06/2009

No resistance training for today(rest day)

Went for a jog after breakfast for 30 minutes

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Meal for the day:

Breakfast : 5 tbspoon quaker oatmeal+250ml skim milk+2 tbspoon PB+a handful of grapes
Snack : a green apple
Lunch : A grilled fish(dunno what fish..lol)+a serving of beef cooked in soy sauce+a bowl of salad(baby carrots,french beans,lettuce,kailan)+a medium sized yam
Tea : A mug of green tea+2 tbspoon Nestum cooked in hot water
Dinner : 5 tbspoon quaker oatmeal+250ml skim milk+a serving of beef+cheese omelette(3 whole egg+a slice of cheddar cheese+baby carrots+french beans+soy sauce pan fried with olive oil)

10/06/2009

Squats:

Warm-up :
Prisoner Squats 10x1
DB Squat (5kg per side) 10x1

Work-out sets:
DB squat(per side)

10kg DB 5x5
12kg DB 3x3

DB Shoulder Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
7.5kg DB 5x5
8.5kg DB 5x5

DB Bench Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
7.5kg DB 5x5
8.5kg DB 5x5

DB Bench Flyes:

Warm-up set:
2.5kg DB 10x1

Work-out sets(per side):
5.0kg DB 5x5
6.0kg DB 5x5

Incline Bench Press

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
7.5kg DB 5x5
8.5kg DB 5x3 *practically felt no strength left to lift the weight,hands getting wobbly,out of control upon reaching the mid of 3rd set

BW Lunge(per side) 12x3

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Breakfast : 2 pita bread stuffed with salad(tomato,lettuce) and chicken sausages+250ml skim milk+a green apple(medium sized)
Snack : A slice of Gardenia wholemeal bread+1 tbspoon Daisy PB+a cup of green tea
Lunch : A bowl of salad(lettuce,baby carrot,green pepper, french beans dressed in olive oil)+5 tbspoon quaker oatmeal+250ml skim milk+1 tbspoon PB+a serving of steamed fish(~50g of meat)+a handful of seedless grapes
Pre-workout 1 : 2 medium sized chicken breast,grilled
Pre-workout 2 : A mug of sugarless Nescafe
Post workout : 2 slices of Gardenia wholemeal bread + 1 tbspoon PB
Dinner : A serving of mixed vegie + a serving of steamed fish(~50-70g of meat)
Supper : A mug of green tea

Been away to Japan from 11th-14th on study trip,didn't get to do any resistance training, only jog in the hotel's gym every morning for 20-40mins.off day on the 15th to recover from the flight(carb-loading,as my carb consumption while in japan sucks..less than 150g each day i think.. )

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16/06/2009

Workout duration : ~52 mins

Treadmill warm up : ~5 mins
Stretching : ~3 mins

Squats:

Warm-up :
Prisoner Squats 10x1
DB Squat (5kg per side) 10x1

Work-out sets:
DB squat(per side)

10kg DB 5x5
12kg DB 5x5

DB Shoulder Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
7.5kg DB 5x5
8.5kg DB 5x5
8.5kg DB 3x3

DB Bench Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
7.5kg DB 5x5
8.5kg DB 5x5
8.5kg DB 3x3

DB Bench Flyes:

Warm-up set:
2.5kg DB 10x1

Work-out sets(per side):
5.0kg DB 5x5
6.0kg DB 5x5
7.5kg DB 3x3

Body Bridge
35secs,25secs,25secs,20secs

Planks
20secs,15secs,15secs,5secs

Warming Down:

Walking Lunge
6 per side

Stretching ~3mins

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Breakfast : Fried noodle(1/4 plate)+an apple+250ml skim milk
Snack : a cup of green tea
Lunch : 5 tbspoon oatmeal+250ml skim milk+1 tbspoon peanut butter+1 tspoon raisin+a serving of steamed fish+vegie(lettuce,kailan,sawi)+a banana
Pre-workout 1 : A handful of raisins
Pre-workout 2 : A mug of sugarless Nescafe
Post workout : 2 slices of Gardenia wholemeal bread + a can of tuna in spring water+250ml skim milk

18/06/2009

Stretching : ~8 mins

Squat: (at last got to do barbell squat,the group of people that hogs the squat rack and the only barbell available for themselves for hours is not present today.. )

Warm-up :
Prisoner Squats 10x1
Bar only 12x1

Work-out sets:
Squat

50kg 12x3
55kg 12x3

DB Bench Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
7.5kg DB 12x3
8.5kg DB 12x3
8.5kg DB 8x3

Barbell Deadlift

Warm-up set:
Bar only 12x1

Work-out set:
70kg 12x3
75kg 10x2

Barbell Row

Warm up set:
Bar only 12x1
10kg 12x1

Work-out set:
40kg 12x3
45kg 12x2,8x1

Back Bridge
35secs,30secs,20secs

Warming Down:

Walking Lunge
8 per side

Stretching ~5mins

note: did crunches,dumbbell side bend and reverse crunches in between sets to minimize resting time
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Breakfast : 2 wholemeal bread+1 scramble egg+an apple+half pita bread stuffed with chicken sausage
Snack : a handful of raisins+almond
Lunch : 2 slices wholemeal bread+a tbspoon peanut butter+2 chicken breast(grilled)+a serving of cool salad(carrot,cucumber,celery in lemon dressing)+a tbspoon of raisins
Pre-workout 1 : 5 tbspoon oatmeal+250ml skim milk+a tspoon raisin+a tbspoon PB
Pre-workout 2 : A mug of sugarless Nescafe
Post workout : a can of tuna mixed with a tbspoon olive oil+1/4 plate white rice
Dinner: 1/4 brown rice+2 chicken breast(grilled)+an apple+steamed broccoli

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Added on June 21, 2009, 6:39 pm20/06/2009

Squat:

Warm-up :
Prisoner Squats 10x1

Work-out sets:
Squat

70kg x1
55kg 10x2
50kg 10x2


DB Bench Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
8.5kg DB 12x3
7.5kg DB 12x3

Barbell Row

Warm up set:
10kg 12x1

Work-out set:
60kg x2
45kg 10x3
40kg 10x2

Calf Raise with DB

12.5kg DB 10x2
15.0kg DB 8x2

Back Bridge
20secsx4

Warming Down:

Cardio 15 mins+stretching

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Breakfast : 250ml HL milk+1 tbspoon raisin+1/4 plate brown rice+a can of tuna
Snack : a handful of almond+a mug of green tea
Lunch : 2 slices Breakthru bread+1 tbspoon PB+a serving of steamed broccoli n carrot+~200g grilled beef steak
Pre-workout 1 : 5 tbspoon oatmeal+250ml Nestle full cream+a tspoon raisin+a tbspoon PB
Pre-workout 2 : A mug of sugarless Nescafe
Post workout : a can of tuna mixed with a tbspoon olive oil+1 tbspoon glucolin in 200ml plain water
Dinner: 2 chicken breast+2 serving of broccoli(a plateful)+an apple


This post has been edited by elnino: Jun 21 2009, 06:39 PM

22/06/2009

Squat:

Warm-up :
Prisoner Squats 10x1
Bar only 12x1

Work-out sets:

60kg 12x2
60kg 10x1
55kg 8x1

DB Bench Press:

Warm-up set:
3.5kg DB 10x1

Work-out sets(per side):
8.5kg DB 12x2 2:1:2
8.5kg DB 8x2 3:2:2

Barbell Row

Warm up set:
10kg 12x1

Work-out set:
45kg 12x3
45kg 8x1

Incline DB Press:

8.5kg DB 12x2
8.5kg DB 10x1

Hyperextension on stability ball 15x1

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Breakfast : 250ml full cream milk+1 pita bread stuffed with chicken sausage,tomato,lettuce and scramble eggs+a small box raisin
Snack : a handful of walnut+a mug of green tea
Lunch : 2 slices wholemeal bread+1 tbspoon PB+a serving of steamed carrot and cucumber+a medium sized 'ikan kembung' grilled
Pre-workout 1 : 1 packet IKO wheat cracker+1 tbspoon PB+raisins
Pre-workout 2 : A mug of sugarless Nescafe
Post workout : a can of tuna mixed with a tbspoon olive oil and 2 whole egg,baked in oven+1/4 plate white rice
Dinner: dunno yet..maybe dining out with family

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Notes: running out of my food supplies.Need to go shopping tomorrow for re-supply..

23/06/2009

BW Circuit

Prisoner Squat x10
Push-Up x5
Side Squat x10(5 per side)
Kneeling Push-Up x10
Lunge x10(5 per side)
Mountain Climber x10(5 per side)
Recline Row x5
Back Bridge 20sec

Completed circuit: 3 rounds
Workout time: ~45 minutes(3-5 minutes rest in between circuit)
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Breakfast : 250ml full cream milk+1/2 plate fried noodle+1 boiled egg
Snack : an apple+a mug of green tea
Lunch : 2 slices wholemeal bread+2 scramble eggs+1/2 plate boiled broccoli and carrot
Tea : 1 packet IKO wheat cracker+1 tbspoon raisins+a mug green tea
Dinner: grilled chicken breast+1/2 plate boiled broccoli and carrot+a serving oatmeal with 250ml full cream milk

24/06/2009

Squat:

Warm-up :
Prisoner Squats 10x1

Work-out sets:

60kg 12x3
65kg 5x1

Deadlifts:

Warm-up sets:
only the bar 5x1

Work-out sets:
65kg 5x3
70kg 3x1

DB Flat Flyes & Press(superset)

Warm-up set:
3.5kg DB 10x1

Work-out sets(Flyes:Press):
6.5kg DB 12:12, 12:10, 10:8, 10:6

DB Incline Flyes & Press(superset)

Warm-up set:
3.5kg DB 10x1

Work-out sets(Flyes:Press):
6.5kg DB 10:10, 9:8, 9:8

Side Planks(per side)
10sec,10sec,10sec.. difficult leh to maintain form..

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Breakfast : 250ml skim milk+a green apple+2 slices wholemeal bread+2 hard-boiled egg
Snack : 1 slice wholemeal bread+1 hard boiled egg+green tea
Lunch : 5 tbspoon oatmeal+250ml full cream milk+2 grilled chicken breast+a serving of broccoli,boiled
Pre-workout : 1 packet IKO wheat cracker+1 tbspoon PB+raisins
Post workout : 2 chicken breast,grilled+1/2 plate white rice
Dinner: a chicken breast+a serving of broccoli
Supper: almond+green tea

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Added on June 30, 2009, 7:38 pm


26/06/2009

Squat:

Warm-up :
Prisoner Squats 10x1

Work-out sets:

60kg 12x3
65kg 5x1

DB Flat Flyes & Press(superset)

Warm-up set:
3.5kg DB 10x1

Work-out sets(Flyes:Press):
6.5kg DB 12:12, 12:10, 10:8, 10:6

DB Incline Flyes & Press(superset)

Warm-up set:
3.5kg DB 10x1

Work-out sets(Flyes:Press):
6.5kg DB 10:10, 9:8, 9:8

DB Row

Work-out sets
6.5kg DB 12x3
7.5kg DB 8x1

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Breakfast : 250ml skim milk+a green apple+3 hard boiled egg+a slice wholemeal bread
Snack : a wholemeal bread+1 tbspoon PB
Lunch : 5 tbspoon oatmeal+250ml full cream milk+2 grilled chicken breast+a serving asparagus,boiled
Pre-workout : 2 chicken breast,grilled
Post workout : a can of tuna in olive oil+2 hard boiled eggs+1/2 plate rice
Dinner: a chicken breast+a serving of broccoli

This post has been edited by elnino: Jun 30 2009, 07:41 PM

29/06/2009

Squat:

Warm-up :
Prisoner Squats 10x1
Barbell only 12x1

Work-out sets:

65kg 10x3
70kg 3x1

DB Floor Press

Warm-up set:
3.5kg DB 10x1

Work-out sets:
7.5kg DB 10x3
8.0kg DB 8x1

DB Incline Press

Warm-up set:
3.5kg DB 10x1

Work-out sets:
7.5kg DB 10x3
8.0kg DB 5x1

DB Shoulder Press

Warm-up sets:
3.5kg DB 10x1

Work-out sets:
6.5kg DB 12x3
7.5kg DB 8x1

Standing DB Calf Raise

12.5kg DB 10x3

Hyperextension

20x2(3 sec hold)

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Breakfast : 2 wholemeal bread+1 tbspoon PB+2 hard boiled egg
Snack : handful almond
Lunch : 4 tbspoon Nestum+250ml skim milk+grilled dory(~200g) with olive oil sauce+a serving of boiled carrot
Pre-workout : 2 chicken breast,grilled
Post workout : a can of tuna in olive oil+2 wholemeal bread
Dinner: a chicken breast+a serving of broccoli

hey bro...
wassup...
how's ur progress?
weight went down?
feel better rite... kaka

weight went down by ~8lbs for june,but the most important is that my waistline drop nearly 4 inches,chest drop around ~3 inches..

feel tonnes better than ever before,will keep on moving at greater pace hopefully.giving myself another 6 months of full body workout to break the 270lbs barrier(currently at 320.4lbs),before moving on to muscle group/day.

*edited,double posted..

This post has been edited by elnino: Jul 1 2009, 09:05 PM

01/07/2009

Squat:

Warm-up :
Prisoner Squats 10x1
Bar only 12x1

Work-out sets:

65kg 12x3

Barbell Bench Press

Warm-up set:
Bar only 12x1

Work-out sets:
35kg 10x3

Deadlifts:

Warm-up sets:
30kg 5x1
40kg 5x1

Work-out sets:
75kg 5x1

Barbell Row(palm up)

Warm-up set:
Bar only 12x1

Work-out sets:
30kg 12x3

Planks
25secsx3

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Breakfast : orange+5 hard boiled egg+a mug of black coffee
Snack : green tea+handful almond
Lunch : 1 tbspoon PB+~250g grilled chicken breast+1 tbspoon olive oil+salad
Pre-workout : 2 scoop ON whey+1 tbspoon PB
Post workout/Dinner : 3 hard boiled egg+1/2 plate brown rice+boiled broccoli
Supper : Prepared a can of tuna with pepper+ roasted cashew,going to eat at ~930pm..

This post has been edited by elnino: Jul 3 2009, 11:35 PM

03/07/2009

Squat:

Warm-up :
Bar only 10x1

Work-out sets:

70kg 10x3

Barbell Overhead Press

Warm-up set:
Bar only 12x1

Work-out sets:
35kg x12
35kg x12
35kg x10

Pendlay Row

Work-out sets:
30kg 8x3

DB Flyes

Warm-up set:
3.5kg DB x10

Work-out sets:
10kg 12x3

Kneeling Push Up
3xfailure

Back Bridge
30secsx3

End with 15 minutes cardio
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Breakfast : apple+4 scrambled egg fried with 1 tbspoon olive oil+2 slice Breakthru bread
Snack : green tea+handful almond
Lunch : ~250g dory fillet,grilled+a bowl salad(celery,carrot,tomato,lettuce)
Pre-workout : a can tuna in spring water+1 tbspoon PB+L-Carnitine+5g creatine
Post workout : 2 scoop ON whey+dextrose+5g creatine
Dinner : 4 hard boiled egg+~150g chicken breast,grilled+almond

06/07/2009

Squat:

Warm-up :
Bar only 10x1

Work-out sets:

70kg 12x3
75kg 6x1

Bench Press

Warm-up set:
Bar only 12x1

Work-out sets:
40kg x10
40kg x10
40kg x7


DB Shoulder Press

Work-out sets:
10kg(per side) 9x3

Standing BB Calf Raise

Warm up set:
Bar only x12

Work-out sets:
40kg 10x3


Inverted Row

Work-out sets:
6x1
6x1
3x1

Back Extension on Ball
3xFailure

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Breakfast : 4 hard boiled egg+orange+5 tbspoon oatmeal with 250ml skim milk
Snack : green tea+handful cashew
Lunch : ~200g grilled beef(no sauce)+a bowl salad
Pre-workout : a can tuna in spring water+1 tbspoon PB+L-Carnitine+5g creatine
Post workout : 2 scoop ON whey+dextrose+5g creatine
Dinner : ~200g grilled beef+almond

Hi guys, Sorry ts if im hijacking your thread.

Can you guys tell me how do i find the amount of fat i have in me? Well, i am fat, and have decided to start gym tomoro. I was wondering how to know the amount of fat i have in me, as TS found.

Sorry once again ><