Greetings all, here's my workout log for my weight loss program. Hope it helps:

Height: 178 cm


Date: 5-Jan-2010
Initial: 110kg
Waist: 47.5 inch
Eating habits: Anything edible
Exercise: Never heard of it


Month 1:

Eating: Less Carbs
Lunch & dinner only

Workout: 5 days per week

Cardio: Cycle machine
Lvl: 9
20 mins

Weights: 8kg dumbell
Biceps 10/10/10
Chest 8/8/8

Result: 105kg
46 inch



Month 2:

Eating: Less Carbs
Dinner only

Workout: 6 days per week

Cardio: Cycle machine
Lvl: 9
30 mins

Weights: 8kg dumbell
Biceps 12/12/12
Chest 10/10/10

Result: 99kg
43 inch


Month 3:

Eating: Less Carbs
dinner only

Workout: 6 days per week

Cardio: Cycle machine
Lvl: 10
20 mins

Weights: 8kg dumbell
Biceps 15/15/15
Chest 13/13/13

Result: 92.3kg
41 inch


Month 4:

Eating: Less Carbs
dinner only

Workout: 4 days per week

Cardio: Cycle machine
Lvl: 10
30 mins

Weights: 9kg dumbell
Biceps 15/15/15
Chest 13/13/13

Result: 85.4kg (As of 12 May 2010)
37 inch


Hoping to reach 75kg & 34 inch by August.

wow
nice progress

mind posting more information such as diet/workouts?

you only eat once a day? >.<

Good job there mate. I think we are both on the same road to lose weight. For me i am only taking carbs after workout. In 2 hours to be exact. Because that is the optimum time for your body to absorb nutrients directly to the muscle and not forming and store it as fat.

Thx for the support...really appreciate it.

At the moment i'm on month 5
4 days per week gym


Each session i do the following, in order:

Cycle machine:
Lvl 10
30 mins
Roughly 350-400 kcal

Sit-ups:
30/30/30

Dumbells (9kg):

Biscep curl
15/15/15

Chest raise
13/13/13


Few days ago i pulled both my calf muscles...did jogging after a long time and did too much. So am taking a week's break. Couldn't walk at first after the injury, but now(Day 5), left leg fully healed, right leg almost.

I've put on a bit of weight too

86kg (as of 20th May 2010)




Eating habits:
For the first few months i went fully non-carb
(Pls do this at your own risk)

But recenly i've added vege and soy bean to my diet
(From what i've read, too much soy bean increases estrogen count...so guys consume in moderation)

I eat only once a day (dinner). At first it was torture, but my body...namely stomach....got used to it, so i experience no more growling during the day, and my energy levels have balanced out.

It is true that lower carbs increases your energy, but like Cotton Diesel said, carbs after exercise has loads of benefits too. I'm going to try that out when i start my weight training...the addded carbs will do wonders...thx mate.

No biggies mate. Been wonder how your abs now?

you only ate once a day? what were you eating for that meal?

didnt you lose a lot of muscle along with fat?

Dude, u are going to get gastric if u only eat once a day.

Try this diet :

http://www.tmuscle.com/free_online_article...to_carb_cycling

Ofcoz, from ur current meal u can slowly adapt to eat up to 6-7 meals.

This post has been edited by jamis: Jul 1 2010, 06:45 PM

hey yo wassup, hows your progress?

I was 105kg in jan and now I am about 82kg

Heya,

Thanks for all the advice above...really informative


An update on my progress:

As of mid August 2010, i'm 79 kg

4 more to go for my target weight...wish me luck!

and ah_suknat, well done on your progress...real good!

1.Wow man, from 110kg to 79 kg. Impressive.
You did a really good job, good results . Go on...

2. Oh? u only eat once per day? Hmm, other than the growling stomach, don't you find it hard to concentrate/head feeling woozy, giddy in the afternoon? No?




This post has been edited by runners_log: Aug 22 2010, 02:50 AM

you shld read more on healthy diet - lifestyle
instead of worrying abt eating too much estrogen. u shld be worried abt eating right period!

are you telling me you will live the rest of your life eating once a day? can you?
it's not a matter of getting used to the 'torture' or the grumbling stomach

we did not gain the weight overnight, so don't expect to lose it the same way

Errrrr Once a day, and only dinner? How do you lift at all with that kind of food intake? EAT MORE, BURN MORE = FTW.

You'd be better off incorporating HIIT training and low intensity cardio for maximum fat burning.

I personally think that weight shouldn't be used as a benchmark, period. Muscle mass is denser and heavier than fat that's why you could be putting on weight but growing stronger each day.

As for your workout, isolation exercises, i.e situps and bicep curls? You're better off getting onto stronglifts 5x5 for 6-12 months before going into isolation exercises.