nah
i like the good ol cable crossovers
although the pec sometimes is a good change
the luxury gyms should start think like a gym goer
balance between free weights and also machines
to have too much of either is a waste and could hurt bb'ers routine

There used to be a decline bench (more like a decline sit up bench) in FF Manulife back in 2007, then one day an out of order sign was placed on it, which was funny cause I never figured out how a bench can go out of order. Anyway after a few months, it disappeared.

Anyway, you can easily get around this. Usually they have aerobic steps lying around the free weights area, or if not just take one from the studio, prop it under the bench and there you have it, a decline bench. But you can't do barbell bench press on it though.

haha
thats what i do...tak leh pakai barbell but can use smith
hahahaha

It disappeared for repairs. its back there now tho.

Arh.... now i know whats for lunch XD

adoi....
u make me so hungry now man........

Hey guys, I'm in need of some advice.

Pics in spoiler:



I've been on stronglifts for a total of 23 sessions (7 weeks+ ?). I've been adding 5lbs progressively to the squat without stalling so far (oddly enough, the oly bar at my gym is around 30 lbs?). I'm squatting 140lbs now. I can continue, but as the squats are relatively heavy now, I find myself being agitated/restless after working out as well as the next day. As I need to concentrate on studying for my exams (2 weeks), I'm stopping for now.

For the past two weeks, I've added interval training at the end of lifting, which is a total of 3x 1 minute sprints. Previously, it was steady state cardio for 12-15 minutes after lifting.

Results: Quads grew by 1.5 inches, and chest grew by 0.5 inches. Butt much firmer. Weight remains relatively the same, so I assume my BF % went down.

Question: As can be seen from the second pic, I have belly fat. I do not like looking at it, although it can only be seen when I sit down. That was my attempt at showing the bulge of my belly fat when I sit down. I am actually satisfied with my mass now (I know I'm small in comparison to other people who lift weights, but I'm satisfied with myself this way). Although it would be a bonus to add on muscle mass (and from lifting more, hopefully I will), my main goal for me now is to be at this size (or bigger), but to lower my BF % to the point I don't have a bulge when I sit down and have visible abs when I'm not flexing.

Diet:

If I do not have class on that day, I would be waking up straight to lunch. But I will still be having 5 meals a day:

Fish oil + vitamin C right after bed

Meal 1: 2 eggs + oats

Meal 2: Brown rice (unless I eat out), vegetables, meat. Portion is equally divided 1/3 of each.

Meal 3: 3 eggs OR 2 wholegrain bread + serving of tuna + soy milk drink OR thosai + 2 eggs or tandoori + chapati.

Meal 4: Brown rice (unless I eat out), vegetables, meat. Portion is equally divided 1/3 of each.

Meal 5: 3 eggs OR 2 wholegrain bread + serving of tuna + soy milk drink or thosai + 2 eggs OR tandoori + chapati.

Meal 6 (sometimes if I can squeeze in an extra meal before bed): 3 eggs

All the eggs, I eat them whole. Sometimes I wonder if its too much yolk lol. Typically, whether or not I wake up in the morning, I have some brown rice twice a day which is lunch and dinner. White rice if I eat out. Portions of rice is relatively small compared to normal people. I try to have as much meat on the plate as possible. The meals in between eating rice is typically the same, which is a either one of the combination of foods mentioned above. It's not equal in terms of carbs and protein, but in general I try to keep the protein intake of around a minimum of 20g/meal.

On workout days, at meal 3, I will be having my protein shake + glucose after workout, and 2 eggs when I reach home instead.

I do cheat with my meals sometimes, but on most days it's relatively stable like the above. I like drinking teh ais (kurang manis) too when I'm at the mamak.

I'm currently at a lost of what to do. My main priority as of now is to lose fats. I like doing the 5x5, but what else should I be doing to make my fats go away? Fat loss has been too slow.

Is this too much? :

Mon/Wed/Fri - 5x5
Tues/Thurs - Circuit training + jog

or

Mon/Wed/Fri- 5x5 + interval training
Another day or two - jog

Btw, I can't use the cardio machines to do steady state cardio. I get bored after 5 minutes or so. Jogging is fine though.

Is it too much? Have I been doing too little? Please guide me

Lastly, I was previously extremely skinny, to skinny + belly, and now I'm at my current state. Sorry I did not resize my second pic, I forgot.

This post has been edited by winkybear: Apr 19 2010, 09:25 PM

i maybe wrong, but ur diet is like more to cutting one la..hmm,try refer other forumers diet, and change em. you can try kmaru's diet. and why don't u try and change your routine..7 weeks, is,well..kinda short la..just relax and be patient..it's either your lifting weights just for the sake of lifting, or u need some guide from the pros. just my opinion.

I would be continuing stronglifts 5x5 after my exams. It's kinda taxing right now and I need to concentrate on studying. I did circuit training today though. Feels good =D

You look pretty skinny. Add more cardio, and you might end up looking like there's nothing left on you. I would suggest that you bulk up first and put on a solid amount of mass, then cut.

if u insist on cutting, add intensities on your crunches and abs routine...add variations...and cut out the cardio...7 weeks is too short to place any review imo...even a short cut cylce takes about 10 weeks...

2 cents...

apsal ramai sangat ectos
hey u ectos, u guys can achieve a lot in months compared to endos
seriously, hardgainers are myth
u guys have good metabolism and can eat healthy stuff A LOT and become big

for us yang berlemak degil, even healthy stuff are considered crap when have it too much
timing lagi
cardio lagi
weight lifting
u guys shud be thankful
hahahha

How would increasing intensity for abs help as opposed to doing cardio? Hrm do you think the restlessness I feel after workout has to do with overtraining?

What does this even mean.

It's been awhile Here's my progress.. Slowly but surely



Lazy to cover my face tho

crap
i got a lot to catchup to

haha u competing with him meh?
hahaha... chill la.

nah
ramai sangat people improving

haha... i guess, somehow there is competition within a person's mind.
hahaha... cant help it.
i myself also... see ripped guy, i will be like..
wtf... when only i can be like that or near that.

lepas tu what makes us tick is when we know that that guy baru workout like 1-2 years tapi badan dah ripped or freaking huge
hahahahaha
sucks

dah dah
tido time
2mrw bantai cardio lunchtime and nite play back