owh. haha. i thought can go make pancakes ke ape.

thanks for the advice darkie! will try to work on my diet!

breakfast - 4 eggs with protein concentrate shake 2 scp (8g per scp)
snack - beef + bread (beef sandwich?)
lunch - rice vege fish + 250ml milk
snack - beef sandwich again
dinner - rice/bread + vege + beef + fish
supper - oats and a cup of milk, later gonna eat the left over beef from dinner.

meat are more or less 100g unless stated otherwise. trying to stop relying on milk.

breakfast - 4 eggs + protein shake
snack - minced beef
lunch/pre WO - meehoon with 2 eggs
post WO - protein shake + 1 mcD beefburger
dinner - beef,vege,oats
supper - oats and milk

WOD - Wednesday, 28/4/10

Deadlifts
1 x 15 x 20kg empty bar
1 x 15 x 30kg warm up ends here
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg

Pull ups assisted (25 lbs)
3 x 8-10 x BW

Hammer pull ups assisted (neutral grip, 25lbs)
3 x 8-10 x BW

Seated cable rows
1 x 15 x 10 lbs
1 x 12-15 x 15 lbs warm up ends here
1 x 10-12 x 20 lbs
2 x 8-10 x 25 lbs

Tricep cable pushdowns (both arms)
1 x 15 x 10 lbs warm up ends here
1 x 12 x 15 lbs
1 x 10 x 20 lbs
1 x 8 x 25 lbs (don rly rmb actually..)

2 sets each for plank and supermans

I think I made a mistake doing back/tri with deadlifts when my leg day is just 2 days away, worried about recovery. Maybe I should do back/tri on mon instead with chest/bi on weds. Anyways, workout was pretty good, worried if im undertraining though.. but at the rate im growing the chances of undereating > undertraining lol... any advice on my routine or diet?

This post has been edited by cheezzzz: Apr 28 2010, 08:56 PM

To me, on Arms day, I could easily tell when I am undertraining. Its when I don't feel enough sore after the gym.

I've been thinking of going on split, after my exam weeks. What do you think? I've been struggling to earn my weights back after losing 2kgs because of the fever I had.

have u taken a break week? im guessing the fever is your rest week huh haha. have u done a deload since u plateau-ed (stumble this wall that made u struggle to earn your weights) ?

if for 3 consecutive workouts in a row you cannot get ur squat up, u can do a deload, lift 70-80% of the weight u stumbled at. and get that 3x5, or 5x5 in my case haha. only for that particular workout. if ur bench fail 3 workouts in a row, do the same.. do for any exercise.. then the next time u do that workout, try that weight u were stuck at again. sometimes, it really is mind over matter.

This post has been edited by cheezzzz: Apr 28 2010, 10:07 PM

A break eh? After my exam weeks, it'll be a total of a whole month without gym. Shyt I seriously miss gym. The joy of lifting more and more every workout day.

So the term is plateau. Yes, for squat twice and deadlift once. Although I wouldn't say I reached plateau for my Row, since my form is still very poor, been stuck on that many many weeks back. Anyway, the going on a split decision really is up to me right? I think I should try, just to vary things up a bit.

And, how do you push more on your calories intake? I've been trying but I seems to not get enough still. My weight seems to stop gaining when I stop working out.

switch to inverted rows for your rows. its simple. like doing a pushup, except on a smith machine bar. wait i got a vid for this 1.

http://www.youtube.com/watch?v=2xhcHKlsxIY

u wana noe if u got develop ur lats during rows, move ur elbow front n back n put ur other hand under ur armpit there. the lat, or 'wing' muscle..

to be honest, milk the cow dry. get the full gains u can out of your programme. that means to at least squat 1.5x BW for most str programme. i would continue if i were u, my injury is holding me back

erm, i take oats hehehe. add brown sugar oats are excellent carbs with a bit of protein. and yes u will tend to stop gaining when working out cuz ur body isnt in that calorie deficit state where it will consume n absorp whatever u give it. ectos like us rely on that state to gain weight haha. buy more chicken breast when u shop with your parents, beef does wonders too, has a higher caloric value compared to chicken breast.

This post has been edited by cheezzzz: Apr 29 2010, 12:00 AM

cheez
Hi. Just share a bit of what little knowledge I know and also share my humble opinion on some of your posts. Yep, I didn't read all your posts. Just some of it. Whatever I write below are some thoughts for you to think about. You won't need to do it if you don't feel comfortable with it.

Health Check :
- Do a complete health. With blood sample, they can check a lot of stuff. Kidneys, sugar levels, cholesterol (good and bad), bla bla bla. Too many to say. With that health check, then you'll know what food is safe for you and what isn't. You won't want to eat and end up with a blocked artery. Believe me, it can happen to ANYONE even though they exercise regularly. So, know how your body works internally, then you can plan your diet more appropriately.

Be Patient
- I noticed that you squat a lot, and quite frequently. Or so I noticed, that is. Usually, a muscle takes 3 days to recover, based on heavy loads. Try resting that muscle for about 3 days before you work it again. I rest about 5-6 days for each muscle I work. Then, slowly work your rest days from there. If you recover fast, then you can try to work that muscle again after 2 full day of rest.

- Training for size or strength takes time. Don't rush yourself because if you do, you may risk injuring yourself. When I say "takes time", expect at least 6 months of working out, about 4-5 times a week consistently. But this would also depend on your rest and recovery too. Be patient. Else, if you injure your major body parts, you could be out of gym for a long time.

Your diet :
- Your diet plan looks a bit odd, forgive me for saying that. Again, get a full body check up before planning your diet plan. I actually did a full body check and the results were great. My bad cholesterol is very low and I'm safe. For a start, try to reduce as much milk as you can. I've read that even low fat milk could lead to slow increase in bad cholesterol but again, I read it so I'm just repeating what I read. This is my diet (remember, check your body first)

Morning : 5 half boiled eggs (LTK Omega Plus eggs ONLY!), 1 yolk. 4 tea spoons of oats and some spirulina + brown rice cereal.

Morning snack : Weet Bix with milo or plain water

Lunch : 1/3 box (those Styrofoam box of white rice), omelette, 2 vege.

Afternoon snack : weet bix with milo / plain water.

Evening snack (before work out) : a power bar. Like those from Nature Valley.

Dinner : whatever mum cooks.

Before bed : 5 eggs, 1 yolk.


Here's a sample of a one my latest set of work out logs. I rest 1 day before the next work out, usually. You don't need to follow my routine but after a fair number of trial and error of training on my own with some tips from personal trainers here and there, I manage to straighten out my work out program.

=========================
Work Out Log : Biceps, Triceps, Legs, Abs (My arms work out has changed to lighter but doing super sets. Legs are still heavy, for me at least haha)

Bicep Super Set 1
3 sets : 10 reps alternate 12.5 kg dumb bell curls + 12 reps EZ barbell curl (total weight 15 kg)

Tricep Super Set 1
3 sets : 10 reps 27.5 kg dumbbell over head extension + 12 reps EZ barbell skull crusher (total weight 15 kg)

Bicep Super Set 2
Set 1 : 10 r 5 kg/arm standing angled cable curls + 14 r 10 kg single weight straight bar cable curl
Set 2 : 10 r 7.5 kg/arm standing angled cable curl + 14 r 10 kg single weight straight bar cable curl
Set 3 : 10 r 10 kg/arm standing angled cable curls + 14 r 10 kg single weight straight bar cable curl

Tricep Super Set 2
Set 1 : 10 reps 15 kg rope pull downs + 12 reps body weight bench dips
Set 2 : 10 reps 17.5 kg rope pull downs + 12 reps body weight bench dips
Set 3 : 10 reps 20 kg rope pull downs + 12 reps body weight bench dips

Leg Routine
Hammerstrength iso-lateral leg press. Total weight 150 kg : 14 reps, 3 sets

Calf extensions on hammer strength leg press. 50 kg / side. : 15 reps, 3 sets

Technogym hamstring curls. Single weight. All 15 reps : 35 kg, 40 kg, 45 kg

Abs Routine
Abs roll with abs wheel : 15 reps, 3 sets

Weighted cable crunch. Single weight 25 kg : 20 reps, 3 sets

Ball Crunch : 15 reps, 3 sets

Chest Routine (extra)
Cable raise, bottom to front. Weights/arm. All 10 reps : 15 lbs, 17.5 lbs, 20 lbs

=========================

Work Out Log : Back, Cardio (Back work out is still heavy sets except for some work out. I use hand straps to help with heavy lifts)

Back Routine
Pull ups : 6 r, 5 r, 5 r (these are non assisted, body weight only and pull till chin)

Bent over bar bell row. Olympic short bar. Weights/side. All 12 reps : 20 kg, 25 kg, 30 kg

Bent over dumb bell row. All 10 reps : 30 kg, 32.5 kg, 35 kg

Technogym lat pull down. Single weight. All 12 reps : 35 kg, 40 kg, 50 kg (used to pull 75 kg but using body momentum so decided to reduce the weight and totally no body momentum)

Straight bar pull downs. All 10 reps. Single weight : 15 kg, 17.5 kg, 20 kg

Chest Routine (extra)
Flat bench dumb bell flyes. All 10 reps : 20 kg, 17.5 kg, 15 kg

Cardio : cycling, 30 minutes

=========================

Work Out Log : Chest, Abs, Cardio (Have changed to super sets for chest, hence the lighter weights.)

Chest Routine
Super set - Incline barbell press into incline dumb bell flyes.
1 sets: 12.5 kg / side barbell pres (10 reps) + 12.5 kg dumb bell flyes (12 reps)
2 sets: 15 kg / side barbell pres (10 reps) + 12.5 kg dumb bell flyes (12 reps)

Super set - Flat bench barbell press into flat bench dumb bell flyes
2 sets : 15 kg / side barbell press (10 reps) + 12.5 kg dumbbell flyes (12 reps)
1 sets : 15 kg / side barbell press (8 reps) + 12.5 kg dumbbell flyes (10 reps)

Flat bench dumb bell pullovers. All 10 reps : 25 kg, 27.5 kg, 30 kg

Abs Routine
Cable crunch. Weights/arm. All 20 reps : 25 lbs, 27.5 lbs, 30 lbs

Abs Roll : 15 reps, 3 sets

Seated leg tuck with 10 lb dumb bell at feet : 20 reps, 3 sets

Cardio : 30 minutes cycling

Chest routine
Cable dips. Weights/arm. All 12 reps : 30 lbs, 35 lbs, 40 lbs

Decline cable flyes. Weights/side. All 12 reps : 10 lbs, 12.5 lbs, 15 lbs

=========================

Work Out Log : Shoulders, Abs, Cardio

Shoulder Routine
Front dumbbell raise. All 10 reps : 7.5 kg, 10 kg, 12.5 kg

Prone incline bench rear dumbbell raise. All 12 reps : 7.5 kg, 10 kg, 12.5 kg

Dumb bell shrugs. All 12 reps : 35 kg, 37.5 kg, 40 kg (hand straps used)

Front barbell shrugs. Weights/side. All 12 reps : 20 kg, 30 kg, 40 kg (hand straps used)

Rear barbell shrugs. Weights/side. All 10 reps : 20 kg, 25 kg, 30 kg (hand straps used)

Hammer strength iso-lateral shoulder press. Weights/side. All 12 reps : 20 kg, 25 kg, 30 kg (10 reps), 35 (5 reps)

Cardio : cycling, 30 minutes

Abs Routine
Abs roll : 10 reps, 15 reps, 15 reps

Weighted cable crunch. Weight/arm. All 20 reps : 25 lbs, 27.5 lbs, 30 lbs

Seated leg tuck with 10lbs dumb bell at feet : 20 r, 20 r, 25 r

Shoulder Routine
Dumb bell side lateral raise. All 12 reps : 7.5 kg, 10 kg, 12.5 kg

Dumb bell front raise till overhead. All 10 reps : 5 kg, 7.5 kg, 10 kg

This post has been edited by 9ty5: May 3 2010, 02:41 AM

9ty5 : thanks for your comment bro! hahah its surprising i didnt think there would be bodybuilders on LYN that are health conscious. yeah one month ago when i just started stronglifts and eventually stopped due to my injury, it was not bad in the sense it allowed me to check my diet and workout plan, and to restructure it.

it was a push A push B 2 day split kinda training. just followed blindly and now trying to change to a 3 day split with respective body parts.

as for my diet lol, i was desperately trying to put on weight by drinking milk. realised it wasnt the best choice but it did work for weight gain. trying to not rely so much on milk. and yeah i could use a body check, though i just got back from a natural detox haha. now can fall sick, means my natural body system detox isnt as good as it was when I first detox-ed. where did u do yours?

ive got to post up my restructured workout n diet post as well, well once i feel its effective haha.now still in experimental phase. also, u only take egg whites isit? ive read somewhere taking both together is actually good for ur cholestrol as it lowers the LDL. but condition is that it isnt oxidized or cooked or heated or sumthin like that.. true?

cheezzzz,
No probs. Don't thank me for my comments until you've reached your goals and my advice has helped. Else, I'm not worthy of any thanks. I myself am still a beginner when it comes to diet but in terms of work out, I guess I've had my share of trial and errors, injuries and recoveries.

I got my body check up in my company when my company's Environment, Health And Safety Committee a health company to come do a full check up. But you could pretty much do it anywhere, like Path Lab or something. If you're working, check to see if your company covers it. Else, it could cost quite a fair bit but it's worth it to know what's going on inside your body before eating 1 cow a week. haha

My injuries :
Shoulder rotator cuffs (basically, the shoulder joint area). Suspected to have got it from dumb bell side lateral raise and heavy flat/incline bench barbell presses.

Lower back/spine area :
Got it from lifting heavy when I was all too hyped out about doing heavy dead lifts. A tight belt around my waist obviously didn't help.

Now, about my diet. I don't exactly follow the routine consistently day in and day out. On working days, that's pretty mcuhw hat I eat. On weekends, it's no-diet days. haha I'm the mid-sized frame kind of guy so I gain weight rather easily but I know of a friend who's got a slim frame and he found it difficult to gain size. If I had a slim frame here's what I'd eat to gain size, based on the following assumptions :

- Body health check shows I'm good and very fit. Do a body check every 6 months, for say, the next 12 or 18 months. This is to understand how your body is reacting to your food intake.

- I work out 4-5 times a week.

- All portions are average. Don't over eat. Just eat till you are no longer hungry but yet, not totally filled up. You'll slowly find out how to adjust your portions.

Breakfast :
Immediately after you wake up, take a cup of oats / oat bran. If you have a basic protein shake, then just take the protein shake. Do this IMMEDIATELY after you wake up. Don't bother brushing your teeth too. Will explain later why I did this during my earlier days.

5 egg , 1 yolk (half boiled). 2 slices of whole meal bread (dip in the half boiled egg. yummy!). Milo with skim milk (no fat milk).

Morning Snack :
3-4 bars of weet bix. Small cup of milo with skim milk. Weet bix is quite dry so take a bite and sip in the milo to soak the weet bix in your mouth, or dip the weet bix into the milo and take a bite.

Lunch :
1 bowl (not those big gigantic bowl, ok. Just the small bowl) White rice, with steam chicken breast (steam chicken from the chicken rice stall should be ok. Stay away from chicken skin. Some vege.

Afternoon Snack :
3-4 bars of weet bix. Small cup of milo with skim milk. Weet bix is quite dry so take a bite and sip in the milo to soak the weet bix in your mouth, or dip the weet bix into the milo and take a bite.

Pre-Work out :
1 or 2 mid sized banana. 1 bar of weet bix.

Dinner :
Spaghetti in choice of low fat sauce. 1-2 hard boiled egg whites. Some steam brocolli.

Before bed :
6 tea spoons of oats / oat bran. 3 egg whites, 1 yolk.

Work Out :
- Conjure up a proper work out plan.
- Try not to do so much cardio.
- Remember to stretch after every work out, especially that specific muscle that you've worked out. (will explain why later).
- Rest rest rest rest. No late nights. Your body recovers at it's optimum level during the night. So no more clubbing. You can do your gang bangs before 11pm or something. haha


Now, here's the explanation ;

Eating before bed and right after you wake up : Drinking protein shake, or something fast moving food immediately after wake up. Assuming you sleep a whole 8 hours (this is the recommended sleep time). When you sleep, your body doesn't totally shut down. It's still working, just slower. Hence, it's actually feeding at a slow rate. When you wake up, your body metabolic rate starts to kick in and it'll get hungry. When you don't feed it quickly, it will start to find whatever it can in your body, starting with the fats, and then the proteins, and eventually breaking your muscles down slowly to feed itself. This is generally how a body survives when it's starved. So when you drink protein, or some fast moving food, it helps to feed your body before it starts "eating" your body. Initially, you won't really need to worry too much about this unless your % body fat is very very low.
And because your body feeds while you sleep, it is why you eat something before bed, so your body can feed on those food, therefore retaining as much of your muscles as possible. Well, this is the theory but I guess, to most, we need not worry so much about it. I actually don't let myself go hungry so if I happen to be working late at night, I'll eat.

Gaining Size / Bulking up :
In the process of gaining weight, you would sure to gain some fats along the way. Its very difficult to bulk up and get ripped at the same time. I tried it, unsuccessfully. Therefore, I decided to gain and gain until a point I could not gain anymore, and then I started to cut down. My weight went like this ;

When first start gym : 83 kg, 32.5% body fat
Main Goal : Lose weight, burn fats
After 3.5 months : 72 kg, 25% body fat
I decided to stop cutting because my weight training is not improving. Did cycling classes every tuesday and thursday evenings.

After another 1 year, 3 months : 87 kg, 30% body fat
Was on supplements for 1 year, non stop.
Ate like t-rex.
Weight training improved significantly. I flat bench dumb bell press from about 20 kg to 35 kg in about a little more than 1 year. Incline dumb bell press from about 15+ kg, to 30 kg in the same time. Totally no cardio.

From there on wards, I started to cut down again till today : 76 kg, 25% body fat
No supplement since Dec 2009.
Controlled food intake.
Cardio between 15 to 30 minutes after my weight work outs. Took only Prima Force pure BCAA, mixed with warm green tea before cardio.

This was me in Mar 09.


This was me in Dec 09.

thanks for your testi bro, very inspiring as well

what is wheat bix lol. some kinda wheat/oatmeal bar? neways VERY GOOD explanation on the part you should eat the moment you are awake. I find that not easy to do, I have a bad habit of rolling around my bed. But then again thats when absorption is at peak. Should work on that.

Hows your health now bro? still working out?

Bro CheezzzZZZzz,

Sorry kacau your thread, but i want to ask something to Mr 9ty5.

How do you get that forearm??? i always have a tiny forearm, please share.

if this question is too silly, please ignore it.

Thanks in advance.

Regards,

Likimikuku

hey cheez awesome progress. how much have you gained so far? I'm already touching 65kg now. Been a little busy with college, but now i'm back on track. Eating and eating and eating.

thanks man, still can do better. cuz after my 1month + of consistent stronglifts and gomad i went from 58 to now about 61-62. now in my 2nd month and injuries came up, travel to sg alot to meet gf, sick and now exams.. too many breaks.. trying to maintain my weight around there until I can resume training.

daaaaammmmnn man thats fast! hows progress now? deadlift squat bench? i think i have to do a form check on my squats, either that or work my way up again cuz i seem to be not lifting properly, which caused my injury. keep it up man! update your log!! hahaha

From your stat..and the math calculation...you are like wasting the effort..see the below

83KG BW @ 32.5%--56kg Lean Mass, 27kg Fat
72KG BW @ 25%----54kg Lean Mass, 18kg Fat
87KG BW @ 30%----60.9kg Lean Mass, 26.1kg Fat
76KG BW @ 25%----57kg Lean Mass, 19kg Fat

if you are considering fat loss, it is ok

but very minimal muscle gain you can see from the above. cheers

yeahguyz
yeah, tell me about it. Muscle gain is slow in certain areas but some areas are ok. As for body fats, let's not even talk about it cos it's rubbish figures, that I'll totally admit. haha which is why I say, I'm far from half way through. haha Anyway, feel free to PM me cos this is cheezzz's thread Feel free to drop me some PM's. I'm open for any kinds of work out tips + diet plans.

likimikuku,
that question is not silly dude. haha To get that forearms, just pose like how I did in that pic. haha Really, my forearms are not big. I don't even work out my forearms on it's own. haha

my forearms are small. wrists even smaller. heck my wrist is only slightly thicker than an oly bar (the part where u grip, not the biggger diameter ends).

they will grow. just do enough deadlift,bench,squat,bent over rows/inverted rows and overhead press. barbell workouts help your forearms grow. don need to isolate.

wahhaha... good advice, it sure look big in picture. I guess you have a "right" pose...

---

Added on May 4, 2010, 9:52 pmBro CheZZZzzz,
lol, no way... that was too small... i tot oly bar was just 1~1.5 inch dia wide???



This post has been edited by likimikuku: May 4 2010, 09:52 PM

Mine is 2inch wide.

high 5 bro! more or less about there