bro elnino..

I admire you determination
I guess i gotta start losing my weight liao....
i am very heavy.. 125kgs. terrible. now controlling my food liao

Good luck to you!

05/08/2009

Deadlift

Work-out sets:
60kg 5x1
60kg 5x1
70kg 5x1
70kg 5x1
75kg 5x1
75kg 2x1

DB Incline Bench Press

Warm-up set:
5kg per side 12x1

Work-out sets:
~15.0kg per side 12x2,10x1

DB Upright Row

Warm-up set:
5kg per side 10x1

Work-out sets:
10kg per side 12x2
12.5kg per side 8x1

DB Wide Stance Squat

Warm up set:
20kg DB 10x1

Work-out sets:
40kg 8x3

DB Fly

Warm-up set:
5kg per side 12x1

Work out sets:
12.5kg 12x2,10x1,8x1

DB Side Bend

Work-out sets:
20kg DB 15x2
25kg DB 12x1

BB Standing Calf Raise

Warm-up set:
Bar only 15x1

Work-out sets:
40kg 15x2
60kg 10x1,8x1

Superset:
Crunches xF
Back bridge xF

Bike cardio ~15mins
--------------------------------------------------------

Breakfast : 3 hard boiled egg+1/3 cup raw almond
Snack : 1 tin tuna+250ml HL milk
Lunch : 2 chicken breast+1/3 cup cashew nut
Pre-workout : 1 serving ON whey+5g creatine+15ml L-carnitine+1 tbspoon PB
Post workout : 1 serving ON whey+5g creatine

how do you know bro? u do test for it? i know at BP got private clinic do this test


Chow

yup,can do test on it.did it at my uni's lab.one place outside that i know have this kind of test is BP Pathlab,not sure bout the rate tho.

missed friday training.had a freak accident while walking to lecture on thursday, head on collision with a bike,luckily no broken bone,juz some bruises.will start back my training on wednesday

tomorrow will start my DP diet.went shopping yesterday at Jusco,bought 10 dozens Omega 3 eggs, ~5kg dory fillet and ~5kg chicken fillet and 5 bottle Steffi's PB(the only PB without added sugar that's available.. ).

Meal Plan:

Meal 1: 6 hard boiled egg
Meal 2: 1.5 scoop ON Whey + 2 tbspoon PB
Meal 3: ~200gm chicken fillet + 1/4 cup nuts(have stocks of almond and cashew only.. )
Meal 4: 1.5 scoop ON Whey + 2 tbspoon PB(Pre-WO meal)
Meal 5: ~200gm dory fillet + vegie(depends on what is on the menu at college cafe)
Meal 6: 6 hard boiled egg(pre bed)

Supplements: multivits,fish oil,Calc-Mg,lecithin,Vit C and B Comp.

Total cholesterol reading : 218mg/dl
LDL reading : 141mg/dl

Giving myself 6 weeks to try this diet and going to do blood test then to check my cholesterol level.

10/08/2009(starting Stronglift 5x5 and DP diet)

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

no weight training today, allowing my bruises to heal first,will start on wednesday hopefully.

Cardio : 30 minute fasted-state jog (6.15 am-6.45 am)

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

Breakfast : 6 hard boiled egg+1 cup green tea
Snack : 1.5 scoop ON whey+2 tbspoon Steffi's PB
Lunch : Grilled chicken fillet, drizzle with 1 tspoon olive oil+1/4 cup cashew nuts
Snack : 1.5 scoop ON whey+2 tbspoon Steffi's PB
Dinner : Grilled dory fillet+ a serving lettuce and cucumber+1 cup green tea

-------------------------
Notes

Energy level is quite miserable,just starting,hope can fully transition into keto by day 5.let's see.

Awesome bro seems like u r on anabolic diet. Good stuff, do u feel letargic during training?

just started yesterday,bro.and my 1st training will be tomorrow,let's see.will let u know..

Sounds good, good luck bro.

12/08/2009

First day on Stronglift 5x5.One of the worst workout ever,energy level's on the negative region.. puke after my 2nd set of inverted row,took some time to resume my workout..

-------------------------------------------------------------------------
*weight include bar

Squat

Bar only 1x5
60kg 5x5

Bench Press

Bar only 1x5
30kg 5x5

Inverted Row(Bend Knee)
1x10,2x8

Kneeling Push-up
1x12,1x10,1x9

Reverse Crunch
3x6

Stationary bike cardio:
~25 min

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

Breakfast : 6 hard boiled egg+1 cup green tea
Snack : 1.5 scoop ON whey+2 tbspoon Steffi's PB
Lunch(pre pre-WO) : Grilled chicken fillet, drizzle with 1 tspoon olive oil+1/4 cup cashew nuts
Pre-WO : 2 tbspoon Steffi's PB
PWO : 1.5 scoop ON whey

---

Added on August 12, 2009, 7:00 pmsexy?

anyway,thanks.will post my progress pic after finishing this 6 weeks


This post has been edited by elnino: Aug 12 2009, 07:00 PM

Went back to hometown after workout on Friday,forgot to update my journal.

--------------------------------------------------------------
14/09/2009

Squat

Bar only 1x5
62.5kg 5x5

Overhead Press
Bar only 1x5
22.5kg 5x5

Deadlift
40kg 1x3
50kg 1x3
60kg 1x5

Negative Pull-ups
BW x3
BW x3
BW x1

Prone Bridges
3x30sec

Bike cardio : ~20 mins

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

Meal 1: 6 hard boiled egg
Meal 2: 1.5 scoop ON Whey + 2 tbspoon PB
Meal 3: ~200gm chicken fillet + 1/4 cup raw almond
Meal 4: 1.5 scoop ON Whey + 2 tbspoon PB
Meal 5: ~200gm dory fillet + carrot+cucumber
Meal 6: 6 hard boiled egg(pre bed)

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

Notes: Energy level still very low,overall more or less like wednesday training.in fact,it's worst,with the addition of deadlift and negative's..really taxing my body,luckily didn't feel drowsy.

Bogged down by final year project this week, didn't manage to update my log for 2 session..
Nearly 2 weeks in DP diet, and the good news is, since Tuesday, my energy level is off the roof.glad that it's working at the moment, no more feeling lethargic during workout.

My comments so far:
1) Hardly feel hungry since tuesday, had to put reminders on my hp to remind me of meal time..
2) Energy level is good, hopefully will be better in the near future
3) Water consumption increased by ~1.5L daily(previously on 4x1.5L mineral water daily, but felt abit dry while on this diet)
4) Meal is consistent so far, actually alot easier, coz no need to think of what to eat.Eat almost the same thing each and every day..
5) My refeed day will be this Sunday, planning for a big refeed during buka puasa.Targetting around 800g carbs(Pizza anyone? )
6) Had to make slight changes on workout plan for coming fasting month, workout will be after tarawikh.Meal plans should look like this:
Meal 1: ~200gm chicken fillet + 1/4 cup raw almond(buka) ~7pm
Meal 2: 6 hard boiled egg (pre-WO, right before tarawih, WO after finishing tarawih) ~8.45pm
Meal 3: 1.5 scoop ON Whey + 2 tbspoon PB (PWO) ~10.45pm
Meal 4: 6 hard boiled egg(pre bed) ~12am
Meal 5: 1.5 scoop ON Whey + 2 tbspoon PB ~4.00am
Meal 6: ~200gm dory fillet + carrot+cucumber (sahur) ~5.00am

Good things is I started Stronglift right before fasting month starts, so get to keep my workout short throughout the month..

--------------------------------------------------------------
21/09/2009

Squat

Bar only 1x5
72.5kg 5x5

Overhead Press
Bar only 1x5
27.5kg 5x5

Deadlift
40kg 1x3
60kg 1x3
70kg 1x5

Negative Pull-ups
BW x5
BW x3
BW x3

Prone Bridges
3x30sec

Treadmill LSD : ~30 mins

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

Meal 1: 6 hard boiled egg
Meal 2: 1.5 scoop ON Whey + 2 tbspoon PB
Meal 3: ~200gm chicken fillet + 1/4 cup raw almond
Meal 4: 1.5 scoop ON Whey + 2 tbspoon PB
Meal 5: ~200gm dory fillet + carrot+cucumber
Meal 6: 6 hard boiled egg(pre bed)

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

bro elnino, no FB intake ?? anyway, good job bro...

not for now.used to take Lipo6 during the 1st month, but after thinking it through, i don't need a FB at my current level. Intense full body workout with proper diet is more than enough for my body composition.will only start using FB again if i manage to cut my BF% to <18%. As for now, taking 2-3 cups of green tea only for source of caffeine.

--------------------------------------------------------------
24/09/2009

Squat

Bar only 1x5
75.0kg 5x5

Bench Press
Bar only 1x5
27.5kg 5x5

Bended Knee Inverted Row
BW X11
BW x9
BW x9

Kneeling Push Up
BW x12
BW x12
BW x8

Leg Raise
3x15

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

Meal 1: 6 hard boiled egg (buka puasa)
Meal 2: ~200gm chicken fillet + 1/4 cup raw almond (pre-WO)
Meal 3: 2 scoop ON Whey

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

Based on my experience for the past 2 days of fasting, I had to change my meal a bit. Kinda impossible to fit in all 6 meal within the limited timeframe.Dropping Meal 5,so it left me with only 5meals per day

--------------------------------------------------------------
26/08/2009

Squat

Bar only 1x5
77.5kg 5x5

Overhead Press
Bar only 1x5
30.0kg 5x5

Deadlift
60kg 1x5
75kg 1x5

Negative Pull Up
BW x5
BW x5
BW x2

Prone Bridges
3x40 secs

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

Meal 1: ~200gm chicken fillet + 1/4 cup raw almond (buka puasa)
Meal 2: 6 hard boiled egg (pre-WO)
Meal 3: 2 scoop ON Whey (PWO)

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

Dropping Meal 3 on non workout day, Meal 2 shifted to prebed.My main concern right now is on the amount of sleep. Had been sleeping from 11.30pm-3.30am since RAmadhan starts.I do took a few hours nap during the day, but I don't feels like the sleep is as good as night sleep.

hi there.. great jurnal man!!

just want to share my view.. ON whey before workout are not the best options and since u want to loss fat no need to eat la before u start exercise. just take whey post workout with some boiled egg plus glass of milk. for workout try to do more reps.. try 12reps evertime with 10rep minimum. try to hit up to 15rep occasionally. looking at ur stat and pic u need lots of cardio. keep up doing it after every weight training. try HIIT to burn more calories.

FB will help a lot expecially on workout day.lipo6 is good option. lipo6x if got extra money. but take it with cycle and dont over use it. try casein protein before bed and its good option to take while sahur this ramadhan. Good luck and dont stop

I agree with onepack. ON whey is only effective for post workout.
Running is definitely would be a good cardio for you if you want to lose those weights. Try not to eat before your workout. As an ex fat boy, I emphasis more on cardio then weight training. As for me I use to hit 20-25 reps for fat loss. It works well for me. Motivation is very important. Keep going! You will do just find!

sorry just lurking
can't help it but ponder, if that all you eat? chicken, eggs and whey
you don't get hungry? cuz i can see myself going all that in 1 sitting haha