Hi guys,I've been following H&F forum since a month ago,looking through everyone's effort, really motivated me to solve my health problem.Here's the facts of myself:

Sex: Male
Age: 23
Weight: 340lbs
Height: 5 ft 10 inch
Waist: 53.2 inch
Chest: 51.7 inch

I started my workout and diet routine since 2 weeks ago after doing some study and some meeting with my doctor.Now decided to post up my journal for more advices,criticism and to motivate me. I started 2 weeks ago weighing 356 lbs and 54.8 waistline.

So,here's my diet plan(i've made some changes after going through all the suggestions,thanks everyone)






Long term Target: Weight of <200 lbs
Long term Dateline: 1 May 2010

Any comments/recommendation/criticism is welcomed.I'll try to update this journal on every workout day

This post has been edited by elnino: Aug 10 2009, 09:25 AM

Week 0(Initial measurements) - 25/05/2009:



Week 1 - 01/06/2009:



This post has been edited by elnino: Jun 1 2009, 10:13 AM

reserve for monthly progress pics

Wow, 150kg waist 53". I'm sure you have difficulties doing treadmill cardio. If you can't jog, then you spend 1 1/2 hour on cardio walking. Or do bike or stepper cardio. Because walking on treadmill won't get you anywhere.

For your size, I suggest you don't do treadmill cardio for now. Wait until you cut 20kg - 30kg, then only you do treadmill. Cos I've seen real fat people, they can't do treadmill cardio, I mean they can't even jog properly. Legs are too big and heavy.

Where do you from?

Bike or stepper is better for now.

i like ur dedication.
i wish u all the best, and from ur workout, i see u r doing a lot.
good job.
cardio and diet would be the best bet for u to lose those fats.
good luck bro

just finish my R2 for today.feels like dying,but the satisfaction from the sweating and the pain,really enjoying it..

@zeist:I'm from Batu Pahat,Johor.i don't have access to stepper for now,so maybe i'll try the bike for the time being.thanks for your suggestion.actually the purpose of me doing cardio is to increase my lung capacity,thus improve my fitness(except for the HIIT,in which the aim is to burn as many fat as possible..i'll change them to bicycle HIIT then )

/me off to preparing my dinner

You do these few workouts daily, it's going to be tough but it is damn effective.

- Squat then press using dumb bells (3 sets x 15reps - 20reps)
- Box jump (not too high, follow your effort, 3 sets x 20reps)
- Lunges (3 sets x 15reps)
- Burpees (3 sets x 15reps)

These exercises will help you to burn more fats and definitely will make your legs stronger. Don't skip these 4 workouts. There are more actually, but these 4 workouts is good enough for you at the moment.

okay zeist,thanks for your help.will re-arrange my exercise accordingly..

The guys are right, just be very careful with what zeist is recommending.

Just a question : did you use to work out before since your BF is just slightly above normal? If you're 28%, you must be packed with muscles.

yup,used to do alot of weight training while representing my school bowling team and during 1st year of uni.but since i quit the varsity team,really slack off..

* 2 years of not even a single workout,only eat,eat,eat..stupid me

Go slow man. You are lucky that you are not short. You should be around my height 178cm. Once you cut down to the ideal weight, you'll look damn good.

Now you focus on cardio and resistance machines. Get used to the machines first, until you are used to the repetition. After a month or two then only you start weights.

As a start, the machines are good enough to focus on different parts of your body. You need to get the reps going first, until you can take the soreness. Make sure you do 10reps - 12reps.

I can see that you do shrugs workout, don't do that first. But you can do bench press and squat, these 2 musn't skip. Deadlift is dangerous for beginner, so I suggest you don't do first. The rest are resistance machines. You need to make your tricep stronger. Your goal now is to cut as much as possible and gain some muscles.

Focus more on your legs, tricep and bicep now. Most importantly are the legs.

This is my way of training when I just started.

This post has been edited by zeist: May 27 2009, 11:21 PM

Whats wrong with shrugging and deadlifting?

---

Added on May 28, 2009, 12:46 amoh dude...OMG OMG OMG
dont crap by saying deadlift is not for beginners.
omg... this is the worst shit i heard today...
if u were to note...
EVERYONE ADVISE BEGINNERS TO SQUAT, DEADLIFT AND BENCH PRESS.
Try looking at rippetoe, stronglift and those beginners starters.
always includes squats and deadlift...
this is the 2 very basic yet the most important exercise.

ELNINO, do squats and deadlifts.

This post has been edited by JonYeap: May 28 2009, 12:47 AM

+1

welcome aboard elnino...believed in yourself...u can do it...

Please dont listen to zeist bout deadlift is dangerous for beginners.
What u need to do is squat, deadlift, and u can do bench press, rows, shoulder presses, watsoever.
but do not neglect squat and deadlift.
many ppl do not grow coz they dont do both of this.

they are very important coz its a total body workout.
but keep in mind...
FORM is VERY VERY VERY IMPORTANT!
wrong form u gonna hurt urself for good...

Guise, give him some credits. I saw The Biggest Loser and a 5'8" 454lbs dude was running @11.2km/h on the treadmill for a minute or so. Boxjump is even more brutal to the knees compared to teh running. He can do this

If you dont hv any lower body injury, run yourself skinny. If you want to squat, deadlift or perform any sort of exercises that hv a potential of breaking ur spine or popping out your knee, hire a really good trainer for 1-2 sessions and learn as much as possible. Form is important. You may be a big dude but you're still not far gone yet. Some contestants on TBL were around 50% bodyfat and shorter than you.

Diet-wise, too much fruits. Wayyy too much fruits. Wayyy too much sugar in them. Subtitute with veges. I'm not too supportive with skim milk before bed. Skim milk has a higher content of carbs than regular milk and this will spike ur insulin a tad and may interfere with ur HGH production @ night. Why are u taking ENSURE anyway?

Er.. a banana is usually an endurance's trainer food of choice post-workout. This is to replenish lost electrolytes due to excessive amount of sweat after running for more than 1-2 hours. I seriously dont think you need it, especially if you're not sweating as hard. Swap it with whey protein or your skim milk.

I wouldnt even be doing curls or kickbacks for weight loss either. They burn too little calories. I'd be doing a lot of heart-popping, lungs-exploding circuit training instead

Please listen to SydG and circuit is great, for now maybe u can go a lil slower on jumping stuff. but thats only my opinion


Chow

elnino. I like your dedication. I would post some advice but right now I'm rather tired and need serious shuteye.



zeist, I don't want to humiliate you in public but sad to say you're posting quite a lot of wrong info from both a bodybuilder's and powerlifter's POV. You should ease back on all the impulsive posting and do a lot more research.

A few examples, you're telling a beginner not to train with free weights. What is that? Next, you want a 340lbs trainee to do box jumps. Do you want to make him experience osteoarthritis at an early age?

Next, beginners shouldn't do deadlifts? What is that? Where did you get that from? Sigh.... zeist zeist. Why?

guys,thanks for all the support and recommendation. will look into all the suggestion accordingly,guess i need to do more study on my dietary and my routine.

@Syd G


and guys,isit ok for me to separate my cardio from circuit training,let's say i do the cardio in the morning for an hour, and circuit/weight in the evening?

guess it's time for me to revise my routine.thanks again guys.

Daily Update: 28/05/2009(rest day)

Meal for the day:



Exercise of the day:




*will edit the detail throughout the day.

This post has been edited by elnino: May 28 2009, 07:39 PM

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)

Meal for the day:



Exercise for the day:

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

Meal for the day:



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 )

Meal for the day:




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.

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

---------------------------------------------------------------

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

-----------------------------------------------------------

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

--------------------------------------------------------

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.. )

--------------------------------------------------------------------------------------------

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

--------------------------------------------------------

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
--------------------------------------------------------

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

---

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

--------------------------------------------------------

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

--------------------------------------------------------

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

--------------------------------------------------------
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)
--------------------------------------------------------

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..

--------------------------------------------------------

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

------------------------------------------------

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)

------------------------------------------------

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

--------------------------------------------------------

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
--------------------------------------------------------

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

--------------------------------------------------------

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 ><

go to any fitness concept store.
ask them to help u check.
its free...

Would a gym have this equipment?Im planning to join celebrity fitness, as its near my place.

it depends on the gym...
got to ask those that goes there

08/07/2009

Squat:

Warm-up :
30kg 12x1

Work-out sets:

70kg 12x2
75kg 12x1

Barbell Row

Warm-up set:
Bar only 12x1

Work-out sets:
40kg 10x2
45kg 6x1

Deadlift

Work-out sets:
80kg 5x3

Bench Press

Warm up set:
Bar only x12

Work-out sets:
45kg 8x3

Prone Bridge
3x35secs

--------------------------------------------------------

Breakfast : 3 hard boiled egg+apple+2 wholemeal slice+1tbspoon PB
Snack : green tea+handful almond
Lunch : 2 chicken breast,grilled+baby carrot,steamed
Pre-workout : tuna+olive oil+1 tbspoon PB
Post workout : 5 hard boiled egg(white only)+1/4 plate white rice
Dinner : 2 chicken breast,grilled+cashew

10/07/2009

Squat

Warm-up :
30kg 10x1

Work-out sets:

70kg 12x3

DB Shoulder Press

Warm-up set:
5kg DB 10x1

Work-out sets:
12.5kg DB 12x3

Bench Press

Warm-up set:
Bar only 12x1

Work-out sets:
45kg 12x3

Inverted Row

BW 10x3

Planks
3x30secs

--------------------------------------------------------

Breakfast : 4 scramble egg+2 slice wholemeal
Snack : coffee+almond
Lunch : ~100gm salmon fillet,grilled+steamed broccoli with 1 tbspoon olive oil
Pre-workout : ~120gm tuna+1 tbspoon olive oil
Post workout : 1 serving ON whey+22g dextrose

--------------------------------------------------------
Notes: Increased workout intensity with less rest time in between sets and exercise(~15sec rest between sets,~60sec rest between exercise).As a result,puke for the first time after workout..lol


This post has been edited by elnino: Jul 13 2009, 06:29 PM

Note:Back in campus for new semester,won't be able to hit the gym for a few weeks.Bought myself a pair of adjustable dumbbell with total ~80kg plates to be used in my room

---------------------------------------------------------------

13/07/2009

DB Squat

Warm-up :
Prisoner squat 20x1

Work-out sets:

30kg per side 12x3

DB Shoulder Press

Warm-up set:
5kg per side 10x1

Work-out sets:
10kg per side 12x3

DB Row

Warm-up set:
5kg per side 10x1

Work-out sets:
15kg per side 10x3

DB Floor Press

Warm-up set:
5kg per side 12x1

Work-out sets:
12.5kg per side 10x3

Planks

3x35secs

--------------------------------------------------------

Breakfast : 4 hard boiled egg+4 tbspoon oatmeal+1 tbspoon homemade peanut butter
Snack : almond+green tea
Lunch : 2 chicken breast,grilled+cabbage,cucumber n tomato
Pre-workout : 1 serving ON whey+8 oz Goodday full cream milk
Post workout : 1 serving ON whey+1 tbspoon milo

--------------------------------------------------------

Measure my waist this morning,currently standing at 48.3inches..

Man, I like you dedication, keep up the good work bro.

bro elnino, ur address last time was BP, where did you study?
most Univeristy have their own gym.
if u drop by in Muar let me know


Chow

This post has been edited by bata: Jul 14 2009, 01:38 AM

UIA Gombak,bro.yup,we do have a gym here,and the equipments' availability is not a problem.the problem is with the international students,their gym ethics sucks,bro.my free time is around 5pm-7pm,which is peak hour for the gym.U will see pool of sweat practically everywhere in the gym,they won't even bother to wipe their sweat off.and the smell...ughhh can really vomit upon entering the gym..concentration will be nearly zero due to the pungent smell.

will need a week or two to survey around wangsa maju and gombak area for a good and reasonably price gym..

lah...Gombak...got a lot there....ahahahah

try Ultimate Gym, near NZ, atas Affin Bank, sebelah Carrefour. try PM registryeditor about this one.

in front of this also got, Majlis Perbandaran punya gym, really cheap but i never go there.

got one more at Wangsa Maju SS2 area, near that Orange internet cafe..but dunno what name lah


Chow

I'm also from Batu Pahat...but dah lama tak balik. LOL damn long edi..

15/07/2009

DB Squat

Warm-up :
Prisoner squat 12x1

Work-out sets:

30kg per side 10x4

DB Shrug

Warm-up set:
5kg per side 10x1

Work-out sets:
20kg per side 12x3

DB Floor Press

Warm-up set:
5kg per side 10x1

Work-out sets:
15kg per side 12x3

DB Row

Warm-up set:
5kg per side 12x1

Work-out sets:
12.5kg per side 10x3

Back Bridge

3x40secs

--------------------------------------------------------

Breakfast : 1 multi seed bread roll+1 tbspoon PB+1 mug green tea+1/2 cup cashew nuts
Snack : 1 serving ON whey
Lunch : 2 chicken breast,baked+2 serving vegie+1/4 plate white rice
Pre-workout : 1 serving ON whey+1 tbspoon PB
Post workout : 1 serving ON whey+1 tbspoon milo
Dinner : Going to Nando's for 1/4 chicken..

--------------------------------------------------------
Progress pic: Don't have a clear before picture..bought a cheapo camera for myself only on 20th June..

Before pic : 12th May 2009,~2 weeks before start


Progress pic: 22nd June - 15th July 2009

Front


Side


In the same pants with the 12th May pic,taken today(15th July 2009)


-------------------------------------------------------
will start intense cardio workout after hari raya.concentrating on muscle building first.

This post has been edited by elnino: Jul 15 2009, 06:39 PM

17/07/2009

DB Squat

Warm-up :
Prisoner squat 10x1

Work-out sets:

30kg per side 10x4

DB Floor Press

Warm-up set:
5kg per side 10x1

Work-out sets:
15kg per side 12x4

DB Bent Over Row

Warm-up set:
5kg per side 10x1

Work-out sets:
15kg per side 10x4

DB Overhead Press

Warm-up set:
5kg per side 12x1

Work-out sets:
10kg per side 9x4

Stiffed Leg DB Deadlift

Work-out set:
35kg per side 8x4

--------------------------------------------------------

Breakfast : 5 tbspoon oatmeal+3 hard boiled Omega egg+1 tbspoon PB+green tea
Snack : 2 wholemeal slice+1 hard boiled egg,mashed+slices of tomato and salad
Lunch : 2 chicken breast,grilled+1/2 plate white rice+a serving vegie+a serving papaya
Pre-workout : 1 serving ON whey+5g creatine+250ml Goodday milk
Post workout : 1 serving ON whey+5g creatine+22g dextrose
Dinner : 2 grilled fish+a serving guava+coleslaw+1 boiled potato(medium size)

--------------------------------------------------------
Note: Bumped my carb intake by 80-100g since yesterday,was feeling a bit groggy on mon-wed from the 2 hours walk to and from classes daily, and concentration level during lecture really on all time low.

wow... really admire your dedication. I'd love to do workouts like you but having 4 kids didn't really allow me the time. I'm taking it easy and try about 1 hour per day.

really need to hit the gym again. i was 130kg 2 months ago and now 118kg just by strict dieting and occasional exercise. would really love to get 2 hours of exercise daily.

u can do it bro!

Back to gym yesterday.Last week was very busy with final year project,only went for jogging on every weekdays morning.And good news,got myself enroll into faculty's gym.It's for staff actually,but after some pleading moments (really.. ),i'm allowed to use the gym,and for free.. got an elliptical,and 3 treadmill,good enough for cardio session..alot of free weight,there's a power rack,3 bench stations and db rack..no machines tho..

---------------------------------------------------------------------------

27/07/2009

Squat

Warm-up :
Bar only 12x1

Work-out sets:

75kg 10x4

Close Grip Flat Bench Press

Warm-up set:
30kg 10x1

Work-out sets:
50kg 10,8,8,6

DB Bent Over Deltoid Raise

Warm-up set:
5kg per side 10x1

Work-out sets:
10kg per side 8x4

DB Flies

Work-out sets:
12.5kg per side 8x3

DB Shrugs

Warm-up set:
5kg per side 12x1

Work-out sets:
15kg per side 10x3

BB Calf Raise

Work-out set:
50kg 15,15,12,6 *my grip is giving way in the last set,felt abit painful in the 3rd rep..

Planks 35secsx3

Hyperextension 12x3

--------------------------------------------------------

Breakfast : 5 tbspoon oatmeal+5 hard boiled Omega 3 eggs+1 cup sugarless nescafe
Snack : 1 scoop ON whey+1 tbspoon PB+250ml full cream Dutch Ladymilk
Lunch : 1/2 plate grilled beef with black pepper+1/4 plate cucumber slices
Pre-workout : 1 serving ON whey+5g creatine+250ml Goodday milk
Post workout : 1 serving ON whey+5g creatine+1 tbspoon dextrose
Dinner : 1 grilled chicken+4 scramble eggs

yo bro,

Just wondering, why don't you try to do more cardio instead of weight training?

Don't have to run long distances. You should try HIIT. It is tough at 1st but it will be good for you. You can really sweat and burn loads of calories with it(and fats)

Try this. Warm up for afew minutes

Slow jog , then run faster for 10 secs or just use landmarks like lamppost or houses, then slow jog again till you can catch your breath and then run faster again.

Repeat this till about 15mins. That is all to it. HIIT - High Intensive Interval Training. Basically, its slow, fast, slow, fast.

Try it bro. With this and your current diet, you will lose lots of fats. You got good progress man. Keep up the good work

actually i'm doing LSD cardio on off day(usually Tuesday and Thursday morning),but didn't list it down in my journal(it's quite easy to remember my latest LSD progress without writing it down,unlike weight training.. )

anyhow,thanks for your suggestion.will try them soon enough.bumping up my cardio in a week or two, as fasting month is fast approaching..

29/07/2009

Hack Squat

Warm-up :
Bar only 12x1

Work-out sets:

60kg 10x3

DB Incline Bench Press

Warm-up set:
5kg per side 10x1

Work-out sets:
15kg per side 10x3

Deadlift

Warm-up set:
40kg 5x1

Work-out sets:
60kg 5x1
70kg 5x1
75kg 3x1

BB Overhead Press

Warm up set:
Bar only 10x1

Work-out sets:
30kg 8x2

DB Row *was planning to do Bent Over Barbell Row,but my lower back feels really tired after doing the deadlift,did this in its place..

Warm-up set:
5kg 10x1

Work out sets:
15kg 10x3

Back bridge 30secsx2

Finish with 15 mins on elliptical machine and stretching

--------------------------------------------------------

Breakfast : 2 multiseed bread+2 tbspoon PB+1/4 cup raw almond+1 cup green tea
Lunch : 1/2 chicken meal with no sauce at Kenny Rogers with 3 serving garden salad as side dishes
Pre-workout : 1 serving ON whey+5g creatine+1 tbspoon PB
Post workout : 1 serving ON whey+5g creatine
Dinner : 1 beef steak(no sauce)+1 scramble egg+1/4 plate coleslaw without mayo

This post has been edited by elnino: Jul 29 2009, 08:51 PM

There's only 3 person in the gym(including myself) today,so decided to do circuit training as all station can be accessed easily.. and a lecturer was kind enough to be my spotter for the whole session.

31/07/2009

Bike cardio ~5 mins
Light stretching

Circuit Training(did 3 rounds,rest ~2 minutes in between round)

Squat 65kg x10
DB Bench Press 15kg PS x8
Elliptical machine 5mins
Bent Over Barbell Row 40kg x8
Barbell Lunge 30kg x6 PS
Stationary bike 5mins
Barbell Standing Calf Raise 40kg x12
DB Fly 10kg PS x10

End with a dynamic and static stretching+15 mins power walk on treadmill

--------------------------------------------------------

Breakfast : 2 multiseed bread+1 tbspoon PB+2 hard boiled Omega 3 egg+1 cup green tea
Snack : 1/3 cup cashew nuts
Lunch : 2 fried chicken breast+1/2 plate cucumber,tomato and lettuce+1 multiseed bread
Pre pre-workout(~50 minutes):5ml UN L-carnitine
Pre-workout (~20 minutes): 1 serving ON whey+5g creatine
Post workout: 1 serving ON whey+5g creatine+1 sachet Milo Fuze light

03/08/2009

Squat

Warm-up :
Prisoner squat x15
Bar only x10

Work-out sets:
75kg x10,x10,x7

DB Flat Bench Press

Warm-up set:
5kg per side 12x1

Work-out sets:
~17.5kg per side 12x3

Good Morning *first time attempting..

Work-out sets:
Bar only x12
30kg 8x1
40kg 3x1
30kg 8x1

DB Shoulder Press

Warm up set:
5kg per side 12x1

Work-out sets:
12.5kg 8x3

Bent Over Barbell Row

Warm-up set:
Bar only 12x1

Work out sets:
30kg 12x3

Planks ~30secx3

Bike cardio ~25mins
--------------------------------------------------------

Breakfast : 2 multiseed bread+1 tbspoon PB+1 green apple(medium)+1 cup green tea+2 hard-boiled egg
Snack : 1/3 cup raw almond+250ml HL milk
Lunch : Baked beef(~6oz)+1/4 plate bean sprout+half cucumber(medium size)+2 tomato
Pre-workout : 1 serving ON whey+5g creatine+1 tbspoon PB+15ml L-carnitine
Post workout : 1 serving ON whey+5g creatine+1 sachet Milo Fuze light
--------------------------------------------------------

Got my bloodtest result this morning,everything is normal according to the lab attendant,except that I have an imba hormone(estro...WTF!!thanks to my addiction to soy drink for 4 years previously..almost everyday 1.5L soy drink.. ).Went for the bloodtest last friday coz planning to do DP cutting diet for 3 months starting from Ramadhan onward.need to check my health condition first.looking at the result,think I've got green light to proceed with my plan.



Waiting for scholarship,then gonna stack up on my supplements(whey,L-carnitine,glutamine,fish oil,multivits,test booster(vitrix or axis-ht probably..hey,my estro is sky-rocketing,need to do something bout it.. ) )

This post has been edited by elnino: Aug 3 2009, 07:07 PM