The Story.
I've been fat for the early 17 years of my life. I've go through all the downs that an obese person could encounter.
Late 2009, I've been trimming it off with intense cardio. I've lost from 90kg to 69kg (January 2010).
Being lucky, I was selected into Men's Health Refine and Define program 2010. I want to drive myself to my
goal now. To be at a level that I dreamed off when I was obese. To finally have that washboard tummy and
feel great about myself.

The Goal.
Now, as common as "I want to be like that famous superstar, have that six packs like his!", I chose to differ.
I've understand that, doing this would be at best and I am choosing to do this to reach my self satisfaction.
Still, my goals are close to that particular subject. I don't want to be as buff as bodybuilders.
But, that six packs and biceps are great.

It's do or die. I understand when there's no pain, there's no gain. Cheers, to those who cares about their body!

The Supplements.
Daily - Ultimate Nutrition L-Carnitine
Pre workout - VPX No Shotgun.
During workout - GNC Amino Acid Tablets.
Post workout - BSN Cell Mass Creatine. [ Will this screw up my goal? ]
Protein - Elite Whey Protein Isolate

The Diet.
Usually my meals goes this way.
Breakfast.
Kuey Teow Soup with Chicken slices
Lunch.
Kuey Teow Soup with Chicken slices
2 Bananas
Tea Time.
1 serving of Wholemeal cereal.
Dinner.
Typical dinner without rice. Vegetables, fish slices.
*Will post in the thread on my diet.*

The Workout.
Usually work out on alternate days.
1 - Legs and Triceps
2 - Rest
3 - Back and Shoulders and Abs
4 - Rest
5 - Chess and Biceps
6 - Rest
7 - Cardio and Full body workout.
Celebrity Fitness Gym.
*Will post in the thread*

The Numbers.
Age:18
Weight: 71kgs
Height: 1.75cm
Body Fat: *Too much confusion on the different types of scales.*

Feel free to tell me what do you think I am doing wrong.
For example, maybe I am taking the wrong supplements or wrong diet.
Any diet you think would work better?
I am really keen and ready to learn from you guys.
You guys are like abangs of the gyms.
I have only a limited time before the finale comes. Cheers.

Do visit my personal blog too.
My Blog

Now, Pump that muscle!
Cheers!

This post has been edited by josephgermani: Jul 5 2010, 07:34 PM

08-April-2010 Thursday

Location: Home Gym

The Diet.

0830 - L-Carnitine - 2 tablespoon.
0900 - Pork Kuey Teow Soup.
1200 - Subway Turkey Sandwich [6 inch]
1230 - VPX No Shotgun- 1 serv.
1315 - Amino Acid Tablets- 3 piece
1430 - Sample Creatine- 1 serv.
1445 - Whey Protein- 2 scoop
1800 - Salmon Fillet- 1
Hard Boil Egg Whites- 5
Banana- 2 piece

The Workout.

1300-1445 - Home Gym

Back.
Machine Lat Pulldown
65-7
75-7
85-7
95-7
105-7
115-5 [ Paused and can't finish the set ]
95-7
125-5 [ Heavvvvvyyyy! ]
95-7

One Arm Dumbbell Row [Per Hand]
50-7
25-7
40-7
40-7


Shoulder
Machine Shoulder Press
65-7
75-7
85-7
95-7
105-7
115-7
125-7
95-7

Piston Upright Row [Per Hand]
25-7
30-7
30-7
40-7
40-7

Abs
Reverse Crunch
3 Sets of 15 reps.

Dumbbell Oblique Side Bend [Per Hand]
40-7
40-7
40-7

Incline Sit-Ups
4 Sets of 15reps.


Note.
Wonders if I should add in cardio. Was thinking of slipping in some Interval Sessions.
First day of trying the hardboiled egg whites.

This post has been edited by josephgermani: Jul 5 2010, 07:34 PM

Too many supps, not enough protein from real sources. GNC amino acids are crap. 1 serving/3pills only give you 1.5 grams of AA. It's better if you get the powder form from Ego or proper pills from bata.

Hmm, alright. Will deal with the amino acid soon. About my supps, it's too much? Mind if I ask, which shall I take out?
and, more eggs?

This post has been edited by josephgermani: Apr 8 2010, 08:39 PM

What's with the daily dose of kuay teow soup? Don't you have other things to eat with higher protein content?

Sorta like an addiction towards it. I'll try to change.

This post has been edited by josephgermani: Apr 9 2010, 06:49 PM

09-April-2010 Friday

Location: Home Gym

The Diet.

1000 - Grilled Beef- 2 slices
1245 - L Carnitine- 2 servings
1300 - Grilled Beef - 1 big piece.
- 5 HB Egg whites.
1330 - [Pre-Workout] VPX No Shotgun- 1 serv.
1415 - [During-Workout] Amino Acid Tablets- 3 piece
1545 - [Post-Workout]BSN Cell Mass Creatine- 1 serv.
1600 - Whey Protein- 3 scoop
1800 - Salmon Fillet- 1
- 10 HB Egg whites.
- Mango (1 whole piece?)

The Workout.

1400-1545 - Home Gym
[Weights = lbs]

Biceps
Static Hold Bicep Curl [Per Hand]
15-7
15-7
15-7
20-7
20-7
20-7

Standing Hammer Curl [Per Hand]
20-7
20-7
20-10
20-7

Seated Hammer Curl [Per Hand]
15-7
20-7
20-7
20-7

One-Arm Unsupported Concentration Curl [Per Hand]
20-7
20-7
20-7
25-3

Curl Off Incline Bench[Per Hand]
15-7
15-7
20-7
20-7
20-7

Incline Dumbell Curl[Per Hand]
15-7
15-7
20-7
20-7
20-7

Triceps
Seated Dumbell Triceps Extensions[Per Hand]
15-7
15-10
20-7
20-7
25-7
20-7

Bench Dips
10reps for 10 sets
(30 second rest between sets)

ETC-Abs
Side Raise on Bench
10 reps for 3 sets
(Test drive new workout)


Note.
Trying to change a little in the diet.
It's expensive though.

This post has been edited by josephgermani: Jul 5 2010, 07:34 PM

hey~how's ur work out going on?keep it going~!

21-April-2010 Wednesday

Location: Home Gym

The Diet.

0900 - 1 Bowl of Wholemeal Raisin Cereal
1130 - Animal Cuts [1 serving]
1430 - Cantonese Beef Kueyteow.
1500 - Animal Cuts [1 serving]
1515 - [Pre-Workout] VPX No Shotgun- 1 serv.
1545 - [During-Workout] Amino Acid Tablets- 3 piece
1730 - Whey Protein- 3 scoop
1800 - Salmon Fillet- 1
- 10 Hard Boiled Egg whites.
- Mango , Watermelon , Banana

The Workout.

Home Gym
[Weights = lbs]

1300 - 27 minutes Cardio [5.03km, 5'19"/km ]

1530
Chest

Machine Chest Press
95x7
95x7
105x7
115x7
145x7
145x7

Fly [Per Hand]
25x7
25x7
25x7

Incline Dumbell Press [Per Hand]
25x10
25x10
35x7
35x7

Abs

Dumbbell Oblique Side Bend [Per Hand]
60-7
50-7
50-7

Incline Sit-Ups
4 Sets of 15reps.

Reverse Crunch
3 Sets of 15 reps.

Cardio

20 minute of interval running.

Warm-up - 3 minutes
12 - 1min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 1 min
6 - 2 min
Warm Down - 2 min

Note.

Last week is my birthday, hence no update. Plus, I had been thinking about which road should I take to prepare for the finale. Guess I found my answer now.
Hopefully the six packs comes quick.

This post has been edited by josephgermani: Apr 21 2010, 10:28 PM

washboard 6 pack abs come with an uber controlled diet. u may even have to count calories as to how much you require to maintain your weight (even after taking into account cardio) but maintain the same amount of protein to feed your muscles.

eat carbs pre workout only so you wont feel tired working out. eat them again POST workout only cuz ur mean machine which is ur body is starving and incinerating all the food you chowdown. take casein/milk/cottage cheese before bed as well.

i know its really late for me to post this, but just thought i should la. with a proper really really lean diet and training and enough rest those abs should come in no time.

Late better than never.
Thanks for the advise. I'll try to go towards that.
Sure enough, it's gonna take hella effort. Will, I am ready to take that challenge.
Let's hope my will, faith, and discipline is enough to get me to the finish line

oh and.. i think i left out that you're gonna need cardio haha but im sure u already know haha. ur doing HIIT running right? be sure to eat enough cuz HIIT really depletes your body's energy.

how long more till finals bro? good luck

22-April-2010 Thursday

Location: Celebrity Fitness, Bangsar Village II

The Diet.

0700 - Animal Cuts [1 serving]
- Wholemeal Bread [2 slice]
- Low Fat Milk [1 cup]
0900 - Fish Slice Kuey Teow Soup
1200 - Scrambled Eggs [10 egg whites]
1300 - Animal Cuts [1 serving]
1330 - [During-Workout] Amino Acid Tablets- 3 piece
1530 - [Post-Workout] Whey Protein- 3 scoop
1800 - Saute Beef [ 2 Piece ]
-Watermelon , Banana
2230 - Milk [1 cup]

The Workout.

Home Gym
[Weights = lbs]

0700 - 37 minutes Cardio [5.08km, 6'57"/km ] Can't stay on speed.

1300

Back
Machine Lateral Pull-Down
33x7
33x7
40x7
40x7
43x7

Machine Lateral Pull-Down [Back]
33x7
33x7
40x7
40x7
43x7

One hand Dumbbell Row
40x10
40x10
40x10

Barbell Deadlift
30kg weights. x 3 sets.

Abs

Dumbbell Oblique Side Bend [Per Hand]
50x10
50x10
50x10

Exercise Ball Sit-Ups
3 Sets of 15reps.

Reverse Crunch
3 Sets of 15 reps.

Cardio

30 minute of interval running.

Warm-up - 3 minutes
12 - 1min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 1 min
6 - 2 min
12 - 2 min
6 - 2 min
12 - 2 min
6 - 2 min
12 - 2 min
6 - 2 min

Note.
A little bit doubtful but it's just the second day of Animal Cuts and HIIT Training. *Fingers Crossed!*

---

Added on April 22, 2010, 10:26 pmAccording to my diet, do you think it's suffice?
The finale's about in 3 months or so.

This post has been edited by josephgermani: Apr 22 2010, 10:26 PM

hmm, ur workout plan looking very effective.. btw i'm planing on it to but isit a must to take those diet (pill, powder)? Currently i'm 19. 185cm 95kg.. i'm those big size and fat..

23-April-2010 Friday
Location: Home

The Diet.

Breakfast
Animal Cuts [1 serving]
L-Carnitine [2 serving]
Fish Slice Kuey Teow Soup

Lunch
Animal Cuts [1 serving]
Cantonese Beef Kueyteow.

Dinner
Scrambled Eggs [10 egg whites]
Amino Acid Tablets [6 Tablets]
Creatine [1 scoop]
Whey Protein [3 scoop]

Supper
Low-Fat Milk [1 cup]

The Workout.
[Weights = lbs]

Morning
HIIT Running - [30 Minutes]

Night
Bicep

Standing Hammer Curl [Per Hand]
25-7
25-7
25-7

One-Arm Unsupported Concentration Curl [Per Hand]
25-7
25-7
30-5
30-5
30-5

Incline Dumbell Curl[Per Hand]
25-7
25-7
25-7

Tricep
Seated Dumbell Triceps Extensions[Per Hand]
15-10
15-10
15-10

Bench Dips
10reps for 3 sets
(30 second rest between sets)

Dumbbell Lying Triceps Extension
30-7
30-7
30-7

HIIT Running - 90minutes

Note.
Great day! Longest time on treadmill so far.
Also, an easier format to record this journal!

Photo of the day.

Time: 93'34" Distance: 13.33km Calories Burnt:1003. Now, that's an achievement.

This post has been edited by josephgermani: Apr 24 2010, 12:43 AM

you do know it is easier to loose it all and build strength (not mass) + muscle endurance by picking up a sport? martial arts, road / XC biking, rock climbing is just a few example of high intensity sports. i lost 30kg in 2 months via morning jogs + muay thai training during the evening. and its not just about loosing weight dude, its also about enriching your life experience. wont you rather have the same result by learning to rock climb / bouldering and making new friends / doing out door climbing rather than huffing & puffing alone in your room / gym?



im not sure how long you can sustain your workout plan + motivation. its obviously not cheap, and its helluva loads of work. ask yourself if you can do this continuously for 1 year, 2 year, 5 years infact. because my friend, once you stop - all that muscle , if you do not train it for endurance - will turn into flab. (to test, try 1 set of 80 reps with zero weight of barbell bicep curls)

so i do suggest that you pick up a sport to supplement your weigh training. train smart, not train hard.

keep up the good work!

This post has been edited by tareh: Apr 24 2010, 03:49 AM

Hi bro,

Good job on losing weight! Honestly, you sound alot like me, I used to be 93 kg too (at the age of 16) but I lost it all from intense fasting-diet and cardio, dropped to 68kg.

Right now I gained to 72kg already. I agree with dark that you are taking many supplement. Protein supplement and maybe creatine should be enough to sustain in your diet.

Others can be replaced with solid foods like eggs. Try to have your food with rice for the extra carbs required in your diet.

Best of luck in your workout!

Nice work there losing so much weight. You are my motivation man. How do you choose your lifting weight?