hi guys, after a long while lurking around H&F looking for tips and tricks, i've decided to share my part of training...

so feel free to flame/suggest me a few or two, sharing is caring!

taken today : 11.11.09 *sorry for the pic quality*

front


side


back


my 1st target is to get rid of those flabs on my abs before going to other areas.

workout (today, 11.11.09)

jogging : 20mins
push ups : 10reps x 5
dips : 10reps x 5
pull up(half body) : 10reps x 5 <---- even still can't do it without my leg supporting it!

this is the usual plan that i do each time, 5 times a week, 1 1/2 hour time allocated at nearby park.

remarks : supplement taken, 1000mg fish oil, 1000mg vit C, 1200mg lecithin. meals 3 times per day, 4 times occasionally.

feel free to comment

cheers

---

Added on November 11, 2009, 8:25 pmowh wai~

forgot to put my details.

age : 24
weight : 78kg, latest on 05.01.2010
height : 168cm
waist : 34"

references Rippetoe's Guide , Stronglifts 5 x 5, Tabatha method



that is all

This post has been edited by Sib: Jan 5 2010, 03:09 PM

Spot reduction is a myth!

Go read up on that!

noted bro.

that's why i'm doing more on cardio, after building up some stamina then i'll hit back to gym for some strength building.

it's good of you to share...let alone have the guts to show your body...i am also trying to reduce my body weight...am the same height as you but my starting weight was 69kg...it has been more than 3 months and so far i only managed to lose 4kg...i found that my diet (or lack of it) is somehow hindering me from losing more...keep it up...your progress could an inspiration for others also on the same path to a healthier life..

thx bro, at least u're lighter than me

there's no need to be shy dude, pls post urs once u're ready yea?

Come on Sib!
Waiting for the abs to be visible after 3-4 months of hard work! ;D

hopefully can see some results by tat length of time,lol

hey all the best sib. i used to be 120KG of fats in 2007 now I am 84KG and maintaining it . I'm 6 feet 2 inch. My motto is simple Train hard, eat smart, consistency pays !

thx dude

speaking of consistency, i'd overslept and missed my workout today,dayyyum!

btw, any1 can recommend me any other basic workout that i might missed?

i'm thinking of going for squats in the routine...

Make sure to get in compound exercises in your workouts. Take a look at Rippetoe's Starting Strength workout. Compound exercises activate more muscles, and more muscle mass will help you lose fat faster.

noted bro, thx.

honestly, i'm still quite clueless in these terms and resort only through youtube and some sites so thx for pointing me in the right direction.

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

spend 1 month time to read the article and digest it. then you know what to do

many thx bro

---

Added on November 13, 2009, 8:22 ami've decided to go early in the morning, had a cup of kopi o before...


cardio : 25mins, sprint at the last 2mins.

squats : 3 x 9reps

push up : 3 x 9reps

dips : 3 x 9reps

reverse crunch : 2 x 12reps

total time : 80mins, 15mins rest

i've read a bit on rippetoe's and stronglifts 5x5, the prob is that i dun have a barbell and a suitable bench to start with so i can't do a bench press and deadlifts . but i do have a pair of kettler's 6kg dumbells.

so what can i do to substitute these 2 trainings?

thx in advance

This post has been edited by Sib: Nov 13 2009, 08:22 AM

6kg dumbell? hahahha... u do wrist curl better la. muahahaha... =.=
get at least a 15kg one la bro.
6kg are for gals. =.=

lol, i took it cuz it's on bargain for only rm20 at tat time

still 6kg on each arm still cost me a lot...

today my cardio sux big time, as usual a sip of kopi o before...

i've read on stronglifts 5x5 and rippetoe's and thought of going for compound but without deadlifts, military press and everything that involves a barbell

cardio : 10mins (thought of going on a faster phase but ran out of breath quicker than i thought )

squats : 7 x 5

inverted rows : 7 x 5

reverse crunch : 7 x 5

prone bridges : 30sec x 3

total time : 1hour 15mins

and i jz noticed tat i missed my push ups

OI! don't so mean and lanxi, i start with 6kg db also. LOL

TS you may try to do thruster with tabata method. google for it

hahaha, i'll take his lanxiness as a motivation for me!

aite bro, thx!

done some googling and tmrw is the 3rd consecutive day in my workout, i've set on tabatha methods and will go for thrusters.

damn, i'm running out of time and gonna ditch my workout for a while. gonna concentrate on my final exams from monday till thursday straight!

will cont as soon as the exams are over!

cheers

aite, my workout kicks back tdy!

compound training

duration, 1H 40mins

cardio = 20mins

squats = 6 x 5

push ups = 6 x 5

dips = 6 x 5

inverted rows = 6 x 5

reverse crunch = 6 x 5

remarks : 1st time taking lipo6, reason as a boost in my workouts and it works! and tabatha methods is freakin hard!

2nd day of workout, after taking lipo6 (still one capsule per intake) the same happens like yesterday, a surge of energy makes my workout rly worthwhile

cardio : 25mins

thrusters : 5 x 5

pull ups : 5 x 5 (still wif leg support )

prone bridges : 20sec x 4 (rain at last min )

push ups : 7 x 5

dips : 7 x 5

feels good man~

today's the last, tmrw i'll take a day off.

cardio : 30mins (increased pace at the last 5mins)

thrusters : 7 x 3

Push ups : 10 x 3

Reverse crunch : 10 x 3

inverted rows ; 8 x 3

Dips : 10 x 3

since i've got a prob wif the bank tdy, affects my mood to further push myself.

today's workout, not so good for me

cardio : 25mins

push ups : 10 x 5

prone bridges : 20sec x 5

Dips : 10 x 5

tis is all tat i was able to do, don't have the mood to carry it any further...dayyum

duration : 1H 10mins

remarks : taken 2 caps of lipo6 before

don't waste your money on lecithin unless your food is that of super high cholestrol. get L-Carnitine slightly more expensive but works somewhat as a natural fat burner.

noted, thx for the tips

tdy's workout, still doing compounds

cardio : 20mins

squats : 10 x 5

prone bridges : 20sec x 5

push ups : 10 x 5

chin ups : 5 x 5

dips : 10 x 5

duration : 1H 10mins

remarks : take 2 caps of lipo6 before

awsum workout for tdy!

cardio : 25mins

squats : 10 x 5

push ups : 10 x 5

reverse crunch : 10 x 5

pull ups : 5 x 5

inverse rows : 10 x 5

duration : 1H 15mins

remarks : reduce rest time between sets, improved stamina. taken 2 caps of lipo6 b4.

tmrw is my rest day and for the next workout, i planned on to cont at the gym for 2 weeks but still dunno which isolation/compound exc tat will be the best to target large muscle areas. i'm considering to pump up my muscles more.

hope can receive guidance from u guys, thx

dayyum streamyx, but thankfully the connection is restored.

yesterday was my rest day, the day before i started my workout at the gym.

i hit the weights, dumbells, barbells randomly and still didn't have a clue on wat i was doing but luckily the ol' timers help me a lot on the right techniques.

so today i'm going to continue hitting shoulders and biceps, my backs and thighs is still sore to the max...

workout at the gym again tdy.

squat : 10 x 5 (wif the 20kg barbell)

bench press : 10 x 10 (increase weight at each set)

bicep curl : 10 x 5 (6~7kg dumbell iinm)

shoulder press : 10 x 5

lateral raises : 10 x 7

duration : 1H 30mins

remarks : taken 2 caps lipo6

i decide to rest tdy, too much soreness

---

Added on December 5, 2009, 6:21 pmgym closed at weekends, so goin for cardio + bodyweight training

cardio : 15mins, out of breath quicker than usual

push ups : 10 x 5

pull ups (half body) : 10 x 5

duration : 50mins



This post has been edited by Sib: Dec 5 2009, 06:21 PM

tmrw i'll start wif rippetoe's guide, workout A.

3x5 Squat

3x5 Bench Press

1x5 Deadlifts

deadlift will be a whole new thing for me, but i'll try my best to do it the right way tmrw. hopefully

updates : actual workout for today

5 x 5 squat (20kg + 5kg)

8 x 3 bench press (20kg + 19kg)

5 x 3 deadlift (20kg)

additionals : 5 x 3 bicep curl (7 1/2lbs)



remarks : still struggling to do the proper deadlift, my reference is only from youtube. i've seen none in the gym doin it even for the ol' timers...

duration : 1H 30mins

This post has been edited by Sib: Dec 7 2009, 10:13 AM

tmrw will go for :

Deadlifts : 5 x 5

Military press : 5 x 5

Pendlay rows : 5 x 5

taken from "Kethnaab's novice program adjustment"

hope can go for heavier weights

imo, u must use quite a heavy weights to do deadlift in order to get correct form...make sure your back is not rounded...buttocks up, look at the ceiling and lift up !! strect to the max !! try looking for ronnie coleman's deadlift video @ youtube...you'll get better picture...good luck !!

thx dude, will keep tat in mind. i'm still correcting my posture in each sets,lol.

btw, i'm going to stay at USJ 1 for 2 weeks and was hoping if there's any gym nearby so i can continue to workout. my flight is tdy and plans to continue my workout on tis friday.

hope sum1 can help me here, thx!

i started back on rippetoe's, workout A after 2 weeks without any exercise at all. can't find a suitable place to work out at USJ

warm ups + cardio : 30mins

deadlift : 35kg, 3 x 5

bench press : 34kg, 5 x 9

squats : 20kg, 5 x 5

i've taken 2 caps of lipo6 but as expected after the long absence of any exercises, i've run out of breath quicker, fatigued in every rep i do.

dayyum

---

Added on December 24, 2009, 9:09 pmthough today shud be my rest day but i'm itchy to do some cardio and so i went to the gym

cardio on treadmill : 40mins, 2~5mins of rest in between.

feels good man~

This post has been edited by Sib: Dec 24 2009, 09:09 PM

the gym is closed tdy and on weekends, crap

anyways~

cardio : 30mins, 2~5mins rest in between.

push ups : 10 x 3

pull ups : 5 x 3

duration : 55mins

tmrw will be my rest day

---

Added on December 28, 2009, 6:42 pmworkout for tdy, felt a bit energetic for unknown reason but overall it's a good thing for me

cardio on treadmill : 45mins

Squats : 5x5 (20kg+14.6kg so far)

Military press : 5x5 (20kg + 10kg so far)

Pull ups (machine) : 5x5, max weight

Chin ups (machine) : 5x5, max weight

remarks : it seems i've done something wrong while squatting, my left hamstring felt sharp pain so i guess tmrw i'll rest. i'm planning on doing cardio for tmrw btw...

edit : owh crap, forgot to pick on the not to combine posts...

it's on the 28.12.2009

This post has been edited by Sib: Dec 30 2009, 06:28 AM

workout for the day, duration 2H...

starts with

cardio on treadmill : 35mins, approximately ran around 3.2km

deadlift : 5 x 5, 20kg + 27kg + last rep another 4.6kg

bench press : 5 x 5, 20kg + 20kg + last rep 4.6kg

machine pull/chin up : 5 x 3 <---

reverse crunch : 12 x 3

remarks : i shud go for machine pull/chin up 1st, but i've did deadlifts's 1st instead followed by BP. then no more energy to cont...

This post has been edited by Sib: Dec 30 2009, 07:54 PM

decided to hit the gym tdy, tmrw close...

cardio : 35mins, only 2mins rest in between.

squats : 5 x 5, 20kg + 23kg

remarks : still damn tired from yterday's workout so i only do these 2.

i've felt a bit of improvement, seems easier to go on squats. i'll definitely add more weights in the future

it's time for outdoor workouts!

cardio : 25mins, 5 min warm ups

push up : 15 x 3

squat : 15 x 3

inverted rows : 10 x 3

dips : 12 x 3

remarks : is it just me or any1 have the same prob of decrease in jog durations since i've started doing weightlifts?

yo sib...what's your diet like ?? you should've losing some weight by now, at least 2-4kgs ??

last time i checked around 78kg on 31.12.2009, but sadly not b4 tat but i think i've only lost 2kg iinm...

as i'm staying at home, i've absolutely no ctrl in handling foods prepared, whatever there is, i'll eat it, no questions ask

so, in order for me to get a steady supply of proteins (in case they didn't cook any meats or fish) i drank 1~2L of milk (dutch lady). my tummy is picky when it comes to milk tho, HL is a no no as it causes me instant bloat...crap

i usually took breakfast early in the morning at 6.00~8.00am, lunch at 12.00~1.00pm and dinner 6.00~7.00pm. 3 meals per day.

and btw, i oso took 4caps of lipo6 everyday since last month as a boost to my workouts.

if there's anything tat u guys can share, pls do.

thx all

---

Added on January 2, 2010, 7:52 pmwell, i've stumbled upon an old thread and found out a quote by bata and caught my attention.

normally i'll go for a 30~40mins of cardio on treadmill, fast walk~light jog b4 lifting weights. i've done it the other way around b4 and i tell ya it's damn hard and i can't even hold a light jog for even 15mins...

so which is the best way? appreciate if any1 can help me on this

thx

This post has been edited by Sib: Jan 2 2010, 07:52 PM

well, i'm no expert on diets but you should add more meals and make it into at least 5...i think you know this and it is a basic rules...as for your moms cook, try to change the menu, even using the same preparations...cut the oily foods, boiled it...maybe you can put aside the raw material and cook it yourself...! i just tried it, and believe me, it's not that hard...

always do cardio AFTER your training or just do it on the non workout days...many ppl doing it the other way around...i just started doing cardio a couple week back and i lost 2kg already...give it a try and you'll know what i mean...

good luck bro...keep it coming and be proud of yourself...

workout for the day, doing cardio at the end. (as suggested by diablokun)

started with

deadlift : 5 x 5 (20+40kg)

squat : 5 x 5 (20+14kg) <--- my knee gave way, mbe cuz i didn't warm up enuff

bench press : 5 x 5 (20+27.2kg)

pull/chin up(machine) : 5 x 5 each

cardio : 15mins (waffak!)

remarks : it's harder to go for cardio at the end of the session tho. now i dunno whether i shud stick to the old method (cardio 1st) or the other way around.

cardio day (treadmill only)

duration : 45mins, 10 rounds = 400m x 10 = 4km

burned at least 2000kJ equivalent to 478Cals. no rest in between, heartbeat constantly more than 120 (got the sensor thingy on the treadmill)

1kJoule = 4.184Cals

remarks : shud i increase the duration?

This post has been edited by Sib: Jan 5 2010, 06:20 PM

workout for tdy

squat : 7 x 7 (20+20kg. last set +30kg)

deadlift : 5 x 5 (20+20kg)

bench press : 5 x 5 (20+30kg)

pull/chin up (machine) : 7 x 7

no cardio for tdy, had to go to another gym which dun have treadmill. the usual 1 kolos



This post has been edited by Sib: Jan 8 2010, 08:06 PM

there goes my plan for tdy, had fever since yesterday and jz recovered from it and still feels dizzy...

it's tough to update and workout when there's not much time cuz of lectures and assignments

btw, today...

cardio : 25mins

squat : 5 x 5 (20 + 25kg)

deadlift : 5 x 5 (20 + 31.6kg)

bench press : 5 x 5 (20 + 30kg)

pull/chin up : 3 x 3 (finally can lift myself up, but for pull ups, the grip is still not as wide as it shud be )

duration : 1H 45mins

current weight : still at 78kg (rly hard to control my food intake after the fever )

here's a thing bro...cardio pre-workout is a HUGE NO for you...why ?? your muscles and protein synthesis would be fatigue and go very low by the time you start weight lifting...thus, will impair your muscle recovery and building...unless you don't want serious gain, i would be happy to withdraw my suggestion...

another thing is, to cardio RIGHT AFTER workout also not a very good choice whereas this is the time (within 30 minutes after you finish workout), where your muscles need to be feed with protein and so on...if you have time, do cardio on your non workout days or just do right in the morning before you go to the gym...else, just do easy cardio after weightlifting, less than 30 minutes...

i'm just saying which is better, which come later...but then, it's still your call...

some of the reading on this...

noted bro, thx for the advice and i'm separating my workout and cardio for now

anyways, yesterday's workout on Rippetoe's Plan A (i'm always short of time in this past few months due to my lectures and assignments and so i'll go for rippetoe's rather than 5 x 5)

warm up : 10mins

bench press : 5 x 5 (20+35kg)

deadlift : 5 x 5 (20+30kg)

squat : 5 x 5 (20+24kg)

it cant be your bench press more than you deadlift and squat! something is wrong. please increase the poundage for squat and deadlift if your form is acceptable

is it a prob? pls enlighten me on this...

I've read somewhere in bodybuilding.com saying any normal person MUST be able to deadlift more weights than any other exercise. Correct me if I'm wrong.

is this true?

anyways, tdy's cardio day...

cardio : 45mins

pull/chin ups (machine) : 5 x 5 each

rippetoe's workout A for tdy, i wonder when i'll start on the B...

warm ups, light cardio : 15mins

Squat : 5 x 5 (20 + 27kg)

Deadlift : 5 x 5 (20 + 27kg)

Bench press : 5 x 5 (20 + 27kg)

pull/chin up : 5 x 3 each

remarks : it seems i'll miss my workout quite often by now, assignments and lectures all the way...

tdy's workout feels good mang~

on rippetoe's B workout

deadlift : 5 x 5 (20 + 27kg)

military press : 5 x 5 (20 + 12.5kg)

pendlay rows : 5 x 5 (20 + 25kg)

remarks : additional continuous 45mins of cardio cuz tmrw dun have time for any workout...

Fixing that, its actually MOST people DL more than Squat. However, try work on your grip for DL, I'm sure you can put an extra 10kg over squat. Goodluck!

cardio all the way for tdy...

duration : 50mins non stop

feels good yo~

Hey yo!~~

It's good to know more people are getting into the gym, and still smokes~~

I started with that routine for about 3 months the back and leg was pumped but the only bad was upper body has no variable images.

My own bodybuilding workout do 3 - 5 sets with 12-15 repetition 3 days a week, take protein shakes help alot in pumping up. Food intake, my method eat as much as I could, I could hardly pass over 70KG for about 9months. Now I look like a 65KG bodybuilders body at 72KG as for the BF at around 18%, slowly turning the fat into muscles while maintaining the weight.

Losing weight while maintaing the muscles can be a hard thing, Ripptoe is definitely the best solution to maintain the muscles while degrading weight.

This post has been edited by IanBen: Jan 28 2010, 09:41 PM

same here,lol

agree wif u on rippetoe's, my strength increased significantly n improved my total endurance n oso stamina. i wonder if i shud stop on the prog n cont doinf isolation exe?

anyways, manage to sneak to the gym b4 lecture tis evening

deadlift : 5 x 5 (20 + 30kg)

pendlay rows : 5 x 5 (20 + 25kg)

cardio : 35mins

remarks : nvr had the chance to cont on military press, got few unkers waiting to use the bar...

can you teach me? i want to learn how to turn fat into muscle also

LOL

goin outdoor after so long stuck at gym...

cardio : 25mins

reverse crunch : 13 x 3

sit up: 13 x 3

push up : 13 x 3

inverse row : 10 x 3

pull/chin up : 3 x 3, finally can pull myself up

duration : 1H

outdoor day again

cardio : 35mins

reverse crunch : 12 x 3

push up : 15 x 3

pull/chin up : 5 x 3

inverse row : 10 x 3

dips : 15 x 3

workout for tdy, still on rippetoe's but wif a bit of change to the usual guide

cardio : 25mins

squat : 5 x 5 (20 + 30kg)

bench press : 7 x 5 (20 + 30kg), 5 x 1 (20 + 39kg)

military press : 5 x 5 (20 + 18kg) <-- i still lack strength on this part, tat's why i did it instead of deadlifts

remarks : i was expecting my weight to drop due to me having constant cardio each day while reducing my food intakes each time but still stuck on 79kg...

cardio day!

duration : 35mins

remarks : shud go for another 10mins but alr out of time...

anyways, everyday i'll take about 2L of HL milk, does this hamper my progress to reduce my weight?

rippetoe's workout B~

cardio : 20mins

deadlift : 5 x 5 (20 + 32.6kg)

pendlay rows ; 5 x 5 (20 + 25kg)

military press : 5 x 5 (20 + 15kg)

tdy's workout suxx <--- rippetoe's workout A

squat : 5 x 5 (20 + 30kg), 5 x 1 (20 + 35kg)

deadlift : 5 x 2 (20+35kg)

bench press : 5 x 5 (20 + 35kg)

pull/chin up : 5 x 2

remarks : i guess i overdid the last workout b4, my back still feels sore n thus making me low on strength to carry on the deadlifts for tdy

all the same poundages for 3 lifts?
and most importantly where's your diet bro?


Chow

u can say it was quite the same, only 2~5kg of diff i'm afraid.

my bad for not posting my diets as well, will cont updating my journal wif it starting by tdy

anyways, for the last 2 days b4, are cardio days.

06.02.2010 - cardio : 35mins, pull/chin up : 7 x 5

diet : morning : 5 pieces of bread wif jam, a glass of HL milk. tea break : teh O wif biscuits. Dinner : rice wif sardine and a glass of milk b4 going to sleep

07.02.2010 - cardio : 40mins, inverse rows : 10 x 5

diet : breakfast : 3 pieces of bread wif jam, a glass of milk. Lunch : Yee mee wif deep fried chicken. Dinner : rice wif chicken soup

i'll update my journal for tdy after doin my workout later tis evening

remarks : taken lipo6 black for 1st time tdy...

found the culprit. your diet sucks bro. LOL. don't take it the hard way but its full of carbs here and there


and for the poundages i found it strange deadlift is the same weights as bench and squat. AFAIk it shud be higher. IF you think your form is perfect then dont be afraid to add more. According to your program of course. Im not well versed in Rippetoe. You can ask others.


Chow

lol I just saw this and couldn't agree more with bata

diet : morning : 5 pieces of bread wif jam, a glass of HL milk. tea break : teh O wif biscuits. Dinner : rice wif sardine and a glass of milk b4 going to sleep
diet : breakfast : 3 pieces of bread wif jam, a glass of milk. Lunch : Yee mee wif deep fried chicken. Dinner : rice wif chicken soup

you gotta do better than that, If you fat wit that amount of carbs, you will probably not changed much with lipo-6. Eat cleaner man ! drop the carbs, place around post-WO or breakfast ! not throughout the whole day ? and omg yee mee with deep fried chicken and u r using lipo-6 black hoping to lose fat .. PLEASE DON't GIVE fat burners a bad name

no hard feelings there

appreciate the feedback guys, will change my diet from now on...

and i'll try to increase my poundage tdy, hope all goes well

increase ur cardio .. push urself further.


Pumping .... do additional 10 - 15 once ur arms start having pain and when u about to giveup.


Helps if u take ice bath too. if u find that too costly, increase ur time playing in the pool.


reduce the intake of oil or high calories food.


Ppl say fasting is not a good way losing weight. But from personal experience , drinking water only for a week ... i lost quite a lot of weight. and still alive.

---

Added on February 8, 2010, 4:01 pmur food intake is soooo wrong !!!!!!!!!!! morning take 2-3 boiled / halfboiled eggs but remove the egg yoke.


No carbo based food .... eat little, maybe buy chicken at shop and kukus + add some salt only.

get fish (bake it ) ...... also if u go market buy corn. Whenever u feel hungry boil corn or just drink water till u full.



I saw a detoxin/slimming patch previously not sure it works or not though ...

This post has been edited by akidos: Feb 8 2010, 04:01 PM

i will fwd a low calorie diet to your mail. Try to see if you can follow.
hope the email in the system is correct one.


Chow

thx a lot man, rly appreciate it!

btw, started stronglift prog, workout B...

cardio : 20mins

squat

5 x 1 (20 + 30kg)
5 x 1 (20 + 35kg)
5 x 1 (20 + 39kg)
5 x 2 (20 + 35kg)

overhead press

5 x 1 (20 + 18kg)
5 x 2 (20 +23kg)
5 x 2 (20 + 18kg)

i still can't lift heavier than this atm, i haz a sad liao~

deadlift

5 x 1 (20 + 35kg)

pull ups

10 x 5

chin ups

7 x 5

both wif machine, still can't do pull ups but for chin ups can do max 3 times at 1 go

prone bridges

3 x 30sec

pre workout : 250ml milk

post : 500ml

remarks : if there's anything wrong wif my workout, hope u guys can help me wif it. thx

btw, is it ok for me to do cardio only for tmrw? and is there any substitute for inverted rows? it's for the workout A in the next 2 days...

cardio day!

duration : 50mins (30mins 7km/h jog, 20mins warm ups and 5.0km/h walk on treadmill)

reverse crunch : 12 x 3

breakfast (8.30am) : 3 caps of lipo6 black, 500ml milk, 2 slice of bread.

preworkout : 250ml milk

lunch (1.00pm) : 3 caps lipo6 black, 250ml milk, hot dug bun

post : 250ml milk

dinner (7.00pm) : very few rice + a piece of dunno wat fish name + chinese cabbage?

remarks : eggs habis liao, forgot to buy

current weight : 76kg liao

This post has been edited by Sib: Feb 9 2010, 07:15 PM

pick up a sport that u enjoy and gives u a good cardio workout. And stick to it routinely.
U'll be enjoying it so much U don't even know u're slimming down. Crunch repeatitions are pointless and deosnt develop any skill.

as a matter of fact, i enjoyed running for the time being and each time i'll try to increase my duration

i did the crunches after my cardio session when my heart beat still at its max, not the other way around tho

and wat does it mean by the bold part anyways?

Sib, i enjoy running too until two days ago.
i felt my stamina didnt do a good job keeping track with my previous jog.
what would've been the cause??
i went on abs machine and hanging leg raises after my cardio sessions too. =D

each time i'll sprint occasionally n push to the limits, meaning at max heart beat

let's say, 20~40sec @10~12km/h and rest for another min n repeat...

and for tdy's workout, 5 x 5 workout A

warm ups : 10mins

squat :

5 x 1 (20 + 20kg)
5 x 1 (20 + 30kg)
5 x 2 (20 + 34kg)
5 x 1 (20 + 39kg)

bench press

5 x 3 (20 + 30kg)
5 x 2 (20 + 35kg)

Inverted Rows

8 x 5

Push ups

15 x 3

Reverse Crunch

12 x 3

pre : 500ml milk
post : 250ml milk

diets :

brunch (12.30pm, jz woke up. can't sleep the whole night... dunno y)

a bit of rice, 2 piece of drumstick and vege

dinner (7.00pm)

bit of rice, veges and 250ml milk

remarks : can't sleep the whole night yterday, rarely happen to me tho, i've last taken lipo6 more than 6h prior going to sleep. hope it won't happen again tonite, felt awful thru the whole day~





This post has been edited by Sib: Feb 11 2010, 09:43 PM

a bit late for gym, close @9pm...

cardio : 30mins only due to time restriction

diet

breakfast (8.00am)

250ml milk

lunch (12.30pm)

a bit of rice, vege and telur dadar

dinner (6.15pm)

a bit of rice, small portion of tempe and meat

pre : 250ml milk
post : 500ml milk

5 x 5 workout B!

cardio : 25mins

squat

5 x 1 (20 + 22.6kg)
5 x 2 (20 + 32kg)
3 x 1 (20 + 41kg)
3 x 1 (20 + 40.8kg)

deadlift

3 x 1 (20 + 22.6kg)
5 x 1 (20 + 35kg)

overhead press

5 x 1 (20 + 10kg)
5 x 3 (20 + 14kg)
3 x 1 (20 + 19kg)

pull / chin up (machine)

10 x 5 each

prone bridges

35sec x 3

diets

breakfast (7.30am)

500 ml milk, bit of fried noodle, egg

lunch (12.00pm)

500ml soy milk (low sugar) , slice of bread

pre : 500ml soy milk
post : 250ml soy milk

dinner (6.45pm)

very few rice, chicken, a bit of corn beef and vege

remarks : changed to soy milk (low sugar) instead, hope it helps in my fat loss program!

cardio! i did a lot better early in the morning~

duration : 35mins

inverted rows : 10 x 3

push ups : 20 x 3

pre : 250ml soy milk
post : 500ml soy milk

breakfast (8.20am)

2 slice of bread, scramble egg, small can of red bean

lunch (12.30pm)

a bit of rice, vege, few curry chicken

dinner (7.30pm)

a bit of rice, steamed chicken, veges, mushrooms and tiger prawn (cny eve dinner mah )

remarks : took lipo6 black b4 goin out

This post has been edited by Sib: Feb 14 2010, 10:35 AM

woke up late @10am tdy, planning on doing cardio earlier...

hope the weather is good tis evening

anyways

breakfast + lunch (10.30am)

a bit of fried mee hoon, small portion of telur dadar

tea + pre (4pm)

500ml soy milk

dinner + post (6.45pm)

a bit of fried mee hoon leftover, 500ml soy milk

cardio day, gym closed till 16th...crap

duration : 40mins

military squat : 15 x 3

inverted rows : 10 x 6

reverse crunch : 15 x 3

prone bridges : 3 x 30sec

some stickies that every1 shud know bout, currently focusing on diets and facts bout fats, thx guys for doin it for the newbies
Link-o-Rama



This post has been edited by Sib: Feb 15 2010, 08:33 AM

cardio day! i'll rest for tmrw, feels like my body is alr at its limits

duration : 40mins

oh yea, found out a clip on improving my push ups, every1 shud try it too

edit : on 2nd thought, still too hard for me, so i'll jz stick to the 100 push ups per day...


pre : 500ml soy milk

post + breakfast (8.30am) : 500ml soy milk + 2 slice of bread

lunch (12.30pm) : a bit of rice, fish and vege

tea (3.30pm) : 500ml soy milk, oat biscuit

dinner (7.15pm) : a bit of rice, prawns, lots of veges

remarks : taken lipo6 black

This post has been edited by Sib: Feb 15 2010, 07:27 PM