I want to start this to motivate myself & to remind me to keep working to achieve my goal and i hope i am able and strong enough to maintain this journal for days to come

Starting details:
Height:176cm
Age:25 (1985)
Weight:78.6kg (as of 13/2/2010) 21% bf
Aim (short term):to lower bf gradually to 15%
(long term) :to lower bf until muscle definition is clearly visible and maintain

Main form of fitness exercises 1)Wii EA active more & Golds gym cardio workout
(2)Pull ups,push ups,crunches,reverse crunches,bodyweight squats and lunges

Diet:Oat meals occasionally,multivitamins daily,not counting calories but still not excessive,plenty of water

Ive been doing Wii EA active more for around 2 weeks on alternating days and doing the golds gym cardio workout daily,it really does make me sweat,but then again i sweat very easily. Usually i'll be doing the wii ea active more for 20-30mins,same with the golds gym cardio workout. So far i have noticed my thigh getting thinner & my arms firmer.

And then been doing pull ups for 1 week now,but cant do a good controlled pull up as of yet. Am only able to do 2 negatives as of now with decent control for 2 sets.

For push ups am able to do 8 slow controlled push ups for 2 sets. The rest i do until i tire. For the no (2) exercises,i do on most night just before sleeping while the (1) i do on afternoons.

Didnt think ahead so i didnt take a starting pic,only have a pic after 3weeks of this program.
So a typical workout plan would be
Mon-Afternoon Ea active more (25min)
Golds gym cardio workout (20min)
Night Bodyweight exercises (until tire)
Tuesday-Afternoon Golds gym cardio workout(20-30min)
Night Bodyweight exercise (until tire)
And alternate.This is if i am very strict,but there are the occasional lazyness )


Ps:Assuming anyone is wondering,those red marks on my back are scars TT_TT hope im able to achieve my goals and any comments or advice is deeply appreciated Thanx for viewing.
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update-23/2
was feeling lazy to do any workout for today so just waited to weigh in..and to my shock,iv gained more weight & bodyfat
Bodyfat%=28
Weight=79.6kg
damn..had a few days of laziness last week..sigh..gotta man up!

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Added on February 24, 2010, 12:37 pmTodays workout:

1-shadow boxing
2-single arm rows 20x2
3-one arm reverse flys 20x2
4-straight arm tricep extensions 16x2
5-double bicep curls 16x2
6-step aerobics
7-crunch with punches 16x1
8-leg raises 16x1

ps:using resistance band,not free weights

This post has been edited by kingyem: Feb 24 2010, 12:37 PM

Todays workout:

1-shadow boxing
2-single arm rows 20x2
3-one arm reverse flys 20x2
4-straight arm tricep extensions 16x2
5-double bicep curls 16x2
6-step aerobics
7-crunch with punches 16x1
8-leg raises 16x1

ps:using resistance band,not free weights

update:

1-shadow boxing 21min
2-skipping 2-3min

update:
1-pull ups(negatives) 3x2
2-push ups 8x2
3-dips 8x2
4-squats 10x2
5-lunges 5(a side)x2

This post has been edited by kingyem: Feb 25 2010, 10:05 AM

Yesterdays workout

1-pull up(negatives) 3x3
2-push ups 8x3
3-dips 8x3
4-squats 10x2
5-lunges(each side) 5x2
6-shadow boxing 20min
7-skip rope 3min

sigh..i need more motivation TT_TT

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Added on March 6, 2010, 1:21 pmlol..my discipline sucks..well i do the bodyweight workouts at night still but am becoming lazy to do the rest sigh..have to push myself!hopefully by joining a flag football team i can do just that

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Added on April 13, 2010, 12:09 amdamn..i have been away from this log for far too long " will upload new pics later..

This post has been edited by kingyem: Apr 13 2010, 12:09 AM

wargh~!i need to discipline myself lol..

starting to write here back~need motivation~lol

today~
pullups-4x2,3x2
assisted pullups-4x2
hanging leg raises-5x2

pushups-10x3
dips on pushup bars-10x2
crunches-16x2
bicycle crunches-20x2
crunch+reverse crunch-10x2

squats with dumbells-10x2
lunges with dumbells-12x1
dumbell curls-10x2
dumbell lateral raises-10x2
dumbell overhead press-10x2

static bicycle-10mins


side note-since the last update,i have been doing exercise still,just didnt document them here

the dumbells are 8kg oni~lol..

supplements-just multivitamins

diet-dont think i have changed my eating habits..i know the results wont be as amazing but sacrificing food is my last option i think..hope for the best

This post has been edited by kingyem: May 18 2010, 12:20 AM

no bro. the key to weight control is in your diet. muscle help to burn fat throughout the day. it is a fact. therefore u need to lift to get gain more muscles (overall, not BULGING.its not so easy to get so big if ur diet is crap). with more muscles its easier to burn fat, even without trying. u need to change your diet.

reduce carb intake slowly meal by meal, until u can have meals without carbs. only take them post workout.

as for ur workout, cardio is a must. not enough time? do HIIT, google is your friend. cardio and diet alone can help u lose weight real fast when u first start. but itll get tougher n to speed it up u gotta build up your muscles. do compound exercises. bodyweight exercises are fine too. have a routine planned out n hit the gym.

if u dono where to start. its gotta be DIET. eat 1g-1.5g of protein per pound bodyweight. replace ur carbs for most meals with vege except for postworkout. having a good diet for 1 week, use fitday.com n calculate your calories at least for a week... at least u noe.. then eventually u can count ur calories on your own. good luck bro.

This post has been edited by cheezzzz: May 18 2010, 02:08 AM

hey thanx cheezzzz read your thread as well so i know that you know what you are talking about will try to change my diet bit by bit,as i love food )

as for cardio,its not that i dont have time,its just i lack motivation ) but will do my best thanx for the advices

hahaha i love food too lol! i m still learning from d sifus here..

u can do it bro, start slowly! to jump right into a routine n proper diet n to keep consistent n motivated is not easy. so do it slowly like cutting carbs from meals, n don take supper.. take 6 meals a day but less carbs.. u do it slowly meal by meal itll b more natural then u don feel like u r purposely 'going on diet' u noe? i realise most of d time changing diet is tough cuz ppl are not used to the change. so don tink so much n start slow k! all d best bro.

thanx cheezzzz will yam cha when get my goal d )

woohooo~2 days in congress,& not enough time to workout,but played basketball for 1-2hours will do the exercises tomorrow

love your shadow boxing man! into mma?

doing the shadow boxing according to the wii game gold gyms cardio workout,but its not the real thing i guess..yeah love to watch mma matches you in mma?salute~

lol again i failed to keep updating the journal sigh..well anyway,here are pic updates..

assuming i uploaded in sequence successfully,its for april may june