Hi...Thanks. I read it during the weekend. Will include some of the 5x5 workout to my current routine.

My current training routine:

3-4 times a week
Start with cardio (treadmill) - 0.5hours

Workout A - back & biceps
Workout B - chest & triceps
Workout C -shoulder & legs

I use the pyramid style routine, each workout consists of 3-4 sets, start with lighter weight with 15 reps and adding weight after each set but reducing the reps. No matter what weight and how many reps, I ensure that the i will struggle to complete each sets, pushing myself to finish it.

I do understand now that I have to eat more. But I am always worry about increasing my body fat %. I guess its all depend on the type of food I'm taking.

This post has been edited by dwk2112: Jun 21 2010, 09:49 AM

Bro, stop worrying too much. Body Fat% is just FIGURESS!

Just eat properly, train, and have enough of rest. DIET and the TIMING is very important for bodybuilding.


If you are serious about loosing body fats, maybe you might want to start with 5-10 mins cardio warmup and leave the remaining cardio at the end of your workout session.

Read this up,

http://forum.lowyat.net/topic/350964

Man I am encountering the same problem...

I was previously at 80.5kg, and now at 68kg after 4 months plus of workout and controlled diet. My daily diet:

Breakfast:
- Oat, cornflakes, milk

Lunch:
- Economy Rice with meat, vege

Dinner:
- 2 Apples or 2 slices of wholemeal bread or none

Apart from that, I maintained 45 mins of jogging, and regular routine of strength training (abt 45 mins ~ 1 hrs). The result from that is that I noticed my body weight drop, and reduced waistline. But I gain very limited amount of muscle...

I know it's hard to gain muscle while losing fat, but at least I hope I can maintained the current one, can someone give me some advice? I am in dilemma of choosing whether to continue losing fat or should increase my body mass... Now everytime I noticed a weight loss, i start to worried if I am really losing my fat or it's my muscle that shrinking...

By the way, how do you measure your body fat?

I love using this line. My girlfriend eats more than you. I'm dead serious. No wonder you're shrinking. Go to diet thread sticky and read the last 2 pages.

Man but how to lose fat without eating less =(

And which diet thread sticky? This one:

http://forum.lowyat.net/topic/350964

Most of the overweight ppl will also tell u they can't lose weight even though they eat very little.

I afraid if I eat I will become fat again >.<

I lose weight, but I am uncertain that those weight I lose contain how many % of fat and how many % of muscle...

whats ur height?

Where is your protein?? Drop cornflakes and start eating EGGS for breakfast. In between meal u might wana eat something light like bread with peanut butter or fruits

As for lunch, eat lesser carbs but more MEAT and VEGES.

Dinner, MEATS, EGGS, VEGES, FRUITS.

Post and Pre workout meal can be replaced with some workout shake if u want. but try to stick with solid protein food.


U are eating way too little protein~

My height is just 167 ~ 168...

I only eat half cup of rice and with plenty of meat and vege for lunch...

Solid protein food is pretty hard for me... I need to work until 6 ~ 7 pm, and take lrt for 45 mins to reach the gym nearby my house... If I workout until too late, then I will be having hard time on the next morning...

u need to fix ur diet now, eat more food with protein, easiest way to get protein is EGG white, eat more eggs around 10 per day~ include some protein into each meal

if u really got no time, then u might wana consider taking supplements like whey protein

workout moderately, not necessary hardcore, take it slowly, its a lifestyle. building muscle takes a few months to years~

i eat 20 during my bulking.. hehehhe.. plus whey n stuff.. i gained from 55 to 85(current)

omg 10 eggs per day... I ever tried to stuck in 4 eggs for my breakfast... the taste is... T_T

You're complaining about 10 eggs a day...................................................................................................

With your kind of diet, you are going to lose muscles as well.

Try this.

Breakfast
5 whole eggs (fried, scrambled, half boiled or hard boiled)
1/2 cucumber
2 tablespoon coconut or red palm or olive oil

Lunch
200g Chicken or fish (weight without bone)
Vegetables
2 tablespoon coconut or red palm or olive oil

Dinner
same as lunch

2 hrs before workout
Protein shake

Post Workout
Protein shake.

You'll lose fats and gain muscles at the same time if you follow this diet.

then go for other alternative la.. hahaha.. all the best

I'm definitely losing muscle based on the readings on the scale (BMR drop, Impedance drop) but funnily enough, I can lift heavier than in the past.

but stronger, scale not always right

Since writing this post...i started eating more. Initially, I was concern about my weight and started eating salad for dinner and getting down on my meat and junk food....I lost about 8 KG and one day, I realised I look haggard the day after my workout. After eating more and working out more...i find my body is more meaty...not fat. But more round. The thing i realised is that i have to eat more...but i have to be cautions of the fat content cause i do want to continue on reduce body fat %. I seen some ppl in the gym...though that there are big...but there are more fat covering the muscle. Lack the muscle definition due to the body fat %

Now...my diet...

Breakfast

Nasi Kerabu (workout the day before)
Oatmeal (non-workout day) with milk
1 scoop of Whey

Lunch
Mixed rice with vege, chicken and fish

Afternoon
Oatmeal with milk
Biscuits
1 scoop of Whey

After workout
1 sccop of Whey

Dinner
Bread and tuna
Rice and meat

Before sleep
1 scoop of Cassein protein


I also reduce the amount of cardio in my workout....Do cardio only2 times a week, 0.5 hours each

This post has been edited by dwk2112: Jul 8 2010, 11:11 AM

Your after workout sucks. 1 scoop of whey is enough to just feed a baby. Lol. 2 scoops of whey with 2 tablespoons of glucolin man.

I need to work until 7 pm everyday... So I don't usually eat dinner (the gym close at 10:30 pm)... Can I just drink the Protein Shake and straight away go workout and drink again after workout?

So I cannot eat rice at all?