Hey guys, I have been browsing through the forum and threads, felt the need to jot down my workout routine in order to motivate myself as well as to seek advice from experienced body builders.

Started gym since 2 years ago and have been lifting heavy weights with the reps of between 6-8 and 3 sets each exercise, 3-5 exercises every workout depending on energy and time.

I'm not gonna rely too much on protein as it costs too much, was taking ON 100% Whey previously and Horley's ICE when I was still in studying in NZ. ON 100% Whey did help me a bit when I was consuming daily but my stinginess made me only take 1 scoop after work out only and the rest I rely on food intake. However, I have a big appetite for junks and lack of time per day made me only consume food outside instead of cooking myself.

I ain't gonna make this my excuse hence, I'm gonna spend more on quality food these days and slightly more on supplements as the lack of time may back fire on me.

Current supplement: BSN Syntha 6

Journal starts on Tues (Legs):

Full Squats
20 x 40kgs (Warm Up)
10 x 100kgs
12 x 70kgs continued by 5 x 20kgs
12 x 80 kgs
15 x 40kgs (Cool Down)

Leg Extensions + Leg Curls(Done Simultaneously)

Leg Extensions
95lbs/kgs(Not too sure in FF Empire) x 8 reps x 3 sets

Leg Curls
54kgs x 8 reps x 3 sets

Called the day off as the gym was closing and my partner was exhausted.

Before bedtime: 2 scoops of Syntha 6

Yesterday rest day:

Diet:

9.30am 2 scoops of Syntha 6

12.30pm Nasi Kandar with mutton, shrimps and 1 egg + Milo kosong ice + 1 Kopi O kosong ice

5.30pm Chicken Rice + 1 Kopi O kosong ice

9.30pm 1 hot dog plus Coke (Movie time)

12.45am 1 scoop of Syntha 6

Please bear in mind that the weight mentioned doesn't include the slightly heavier barbell in the gym and please advise.

Oh forgot to state my weight plus height:

Weight: 78kgs (Target to cut till 70kgs)
Height: 169cm
Waist line: 32 inches (Target 29 inches)

Mucho Garcias

Thanks.

This post has been edited by lilredridinghood: Jul 23 2010, 01:16 AM

Diet:

9.30am 4 eggs plus 1 Kopi O kosong ice

2.30pm Economy Rice with steamed chicken drumstick, meat balls, veges plus 1 Kopi O kosong ice

7.30pm Kam Heong pork rice with 1 fried egg, kopi o kosong ice

11.00pm 2 half boiled eggs, Milo Kosong ice

12.45am 1 scoop of Syntha 6 protein(Pre Bedtime)

Back Exercise Day:

Pull Ups
BW x 8 reps
10kgs assist x 10 reps, 20kgs assist x 5 reps
15kgs assist x 10 reps, 25kgs assist x 5 reps
15kgs assist x 8 reps, 25kgs assist x 4 reps

Barbell Dead Lifts
180lbs x 8 reps x 3 sets
90lbs x 12 reps (Cool down)

Dumb Bell Rows
27.5kgs x 10 reps x 3 sets mixed with 25kgs x 5 reps x 3 sets

Bar Bell Row
110lbs(With barbell) x 12 reps x 3 sets

This post has been edited by lilredridinghood: Jul 24 2010, 10:24 AM

3rd day, 23rd of July 2010

Quite a busy day today, my first day of using lipo 6 black.

Diet:

10.30am 1 cap of lipo 6 black

11.00am 3 eggs plus long black without sugar

2.00pm 2 caps of lipo 6 black

2.30pm Chicken rice and Chinese Tea Ice

5.30pm Oats, whey, raisins (YUM YUM)

8.30pm Buns with burger and hotdog

11.00pm Chicken & egg sandwich

1.45am 1 scoop Syntha 6

No sufficient time for weight training hence a 30 minutes on the elliptical trainer and 15 minutes on bicycle.

Not interval training, just normal cardio training but with constant intensity.

seriously you don't need to rely on fat burner product...

to your diet plan.. I won't prefer at all
a lot of carb/fat intake..
I suggest try to adjust carb intake...

wow, impressive. don't see many girl squating 100kg
love to see the legs haha

(end blabber)

not being defensive but I have cut down a lot on carbs, perhaps I can cut down further if I disregard my weight and cardio training. Or maybe you have a better solution? Or a set of better diet? thanks

---

Added on July 25, 2010, 11:17 pmwhat about guys?

I don't see many doing it as well....

This post has been edited by lilredridinghood: Jul 25 2010, 11:17 PM

24th of July

Cardio only day*

10 minutes walk on thread mill machine

10 minutes medium effort on bicycle

15 minutes of HIIT on bicycle

Diet:

9.30am 1 cap lipo 6 black

10.30am Wan tan mee soup + coffee no sugar

12.30pm *cheat meal Bah Kut Teh without taking the pork skin plus half plate of rice

3.30pm 2 half boiled eggs + coffee no sugar

6.30pm chicken breast with white rice

8.00pm cardio

9.00pm 1 banana plus water to refill

11.30pm Milo ice while yumcha with friends




I know that I've cheated, but circumstances forced me to do things this way.

it's so obvious he is a male from his stat

25th July 2010

Rest day (back home to the Klang Valley)

woke up late today, slept late last night, wanted to go to the Gan Boon Leong gym but closes at 1.00pm....damn!

12.00pm 1 cap lipo 6 black

12.30pm Chicken rice + some sambal (damn you temptations)

4.00pm ABC (double damn! No other drinks there and the food there consists of too much calorie, but the intention was to meet an old mate, so ok lar)

5.15pm 1 cap lipo 6 black

6.00pm 1 sausage, 1 slice of ham, omelette, baked beans + coffee without sugar

9.00pm a bowl of soup with pork stomach plus lean pork meat

I'm hungry now, but tomorrow gotta work, so gotta force meself to sleep early. Thinking of making meself a bottle of nice protein shake.

2 days without weight training, tak syok....

Tomorrow chest work out!!!!















This post has been edited by lilredridinghood: Jul 26 2010, 12:14 AM

By the way, judging from xixo_12's post, I'm currently monitoring my calorie intake more than my carb thus my drastic reduced intake on sugar and fried foods. Just wondering, which one should I pay more attention to?

Bro...
please set your exact time for each meal.

Start at 7~8am meal.. it's must be light and high protein. (this will help ur body to start their engine )
Set one day (sunday) as ur cheat day..

about rice.. how much is much for you? I assume it's must be full plate

it's better to take plain water.. ABC? Coffee ...

if like this.. I'm sure.. u just pay for nothing for your supplement.. come on.. you can do it.. adjust again..
set ur mentality to high level

This post has been edited by xixo_12: Jul 26 2010, 02:57 PM

Thank you very much.... much needed advice.

7~8am meal, I guess I need to readjust my mentality of staying up late, wakes up at 7 instead of 9 ish.

Rice, I try to take as little as possible but I'm keeping a ratio of 60%, although brown rice would be a much better alternative.

Things like breakfast....erm, I have a small doubt there, what is the reasoning behind light and high in protein?

My diet is no way near nutritious, but I'm focusing on limiting my calories instead of carbs, since carbs is essential in providing energy. Although, then again, it would be best if I can get more complex carbs, hence the brown rice rule....

I did mention something about me cheating on the ABC, but I can do very little as I was meeting a friend, not being defensive or what but there were no other alternatives around that area since it's just a small stall that sells dessert.

Coffee? Yes, it does dehydrate you, but then again, I'm drinking more than 3L of water per day....please do not take caffeine away from me........ Plus it gives you the extra boost while working + metabolism. Not a very good way, but am addicted to caffeine so I compensated it with my water intake. Oh yea, it has no sugar so how bad is it?

Again, I'm not being defensive, but things can be better if you provide some credible sources or nutrition inside the food, the reason behind it. Not something like DON'T DO THIS , DON'T EAT THIS(Without reasons), EAT HIGH PROTEIN(Without valid reasons), etc.

I take criticisms from my diet, my living style, I do know the importance of me having at least 8 hours of sleep plus high protein intake due to my working out nature. Example, "A good breakfast is the key to raise your metabolism, hence better lifestyle plus it increases the efficiency of the burning of the fats". Is it really that hard?

Low carb diet is very popular among those who wants to burn off fats, but I am maintaining my weight training phase + adding in some cardios just to lose my love handles. Tried low carb diet, and I lift like my nickname in LYN. So is it right? Calories don't give you energy no?

I am no expert, but I don't take advices without any reasons to back up.

Do remember, I'm not nutrionist or anything related with health purpose. I'm just normal person that able to create ~1kg/week deficit.
Most of diet, work for me.
Since you're more into this, I advice you to seek the answer from reading a lot of health article.

Breakfast - during sleep, your metabolism is low, so to rapid it, you need breakfast, it will help people that really like to lose some weight.
Normal people need protein every day, it depend on your lean body mass. Protein will help you to reduce calories/day.
Protein focus on burning calories, recover injured tissue. (you're playing gym right?)

About ABC - it's depend on you! If your mind say no, then you always can reject your friend request, or bring to other place.
Coffee is good, but do beware in term of intake.


As I stated, I'm not nutrionist, don't expect me to give all exact info, while you can get through google.

I'm here to give you support, as I'm play gym, adjust my weekly meal every 2 weeks, do monitor weight,
If you can't achive 0.5~1kg/week, adjust your meal again.
Reducing weight is about trial and error. You should know the theory behind it
1pound = 3500cal ... so try to calculate how can you reduce 1 pound in 1 week.

Keep it up bro

I agree with you regarding the first part of the breakfast where you need breakfast to raise your metabolism, but protein doesn't burn calories, muscle does. Muscles need proteins, water as well as glucose to build or repair it. Glucose from fruits mainly.

ABC, yeah, I could have done better, but no harm taking once a while right?

I take carbs mainly to satisfy my hunger as well as to accumulate enough strength for my weight lifting.

You have done a great deal of 0.5~1kg/week, congrats on that and I have seen your diet before, I can't do that. And to get a more accurate stats, why not post your weight lifting intensity as a reference?

please get the fact right.

read more : http://www.streetdirectory.com/travel_guid...gry_easily.html

muscle is different story

based on your word, it's just mental weakness.. slowly... protein will help you to keep you full IF it's enough

This post has been edited by xixo_12: Jul 26 2010, 08:55 PM

As much as I hate to say it, but I was wrong on that part Not entirely wrong though since it's the process of making muscles, I would assume that the extra amount of protein that your body needs would be deem as useless or will be converted into calories?

Keeping myself full is one thing but to bring up the strength for weight lifting? Is protein sufficient to do that?

This post has been edited by lilredridinghood: Jul 27 2010, 11:47 AM

26th of July 2010

Diet

7.15am 2 caps of lipo 6 black

8.00am 1/2 cup Captain Oats + quarter cup Milk and 2 tea spoons of Honey

10.00am 2 half boiled eggs + Ice water

12.00pm 2 caps of lipo 6 black

1.00pm 1 plate of rice + roast chicken drumstick (Most skin peeled) + egg + choy sam in oyster sauce and chinese tea ice

7.30pm 5 whole meal breads + 1.5 eggs omelette with a little salt and pepper + grilled chicken breast

9.30pm workout

10.30pm finish workout

11.15pm 2 half boiled eggs + ice water

1.00am pre bedtime protein shake

Workouts(Chest)

*weights does not include barbell weight

Barbell Bench Press
10kgs each side x 20 reps
30kgs each side x 8 reps follow by 10kgs each side 8 reps
30kgs each side x 7 reps follow by 10kgs each side 9 reps
25kgs each side x 8 reps follow by 10kgs each side 8reps

Flat bench dumbbell flies
35 pounds each x 7 reps
27.5 pounds each x 7 reps
22.5 pounds each x 7 reps

altogether 3 sets

Incline Barbell Bench Press
20kgs each side x 8 reps follow by 10kgs 8reps
20kgs each side x 6 reps follow by 10kgs 6reps follow by barbell only 7reps
20kgs each side x 6 reps(With assistance) follow by 10kgs 6reps follow by barbell only 6reps

Dumbell pullover
42.5 pounds x 15 reps
22.5kgs x 15 reps
22.5kgs x 8 reps follow by 42.5 pounds x 8 reps

Workout completed within 1 hour.




This post has been edited by lilredridinghood: Jul 28 2010, 12:36 PM

Legs workout day

Diet

8.30am 2 caps Lipo 6 black

10.00am Cereal with nuts, raisins + 1 scoop syntha 6 + HL Milk

1.30pm Half a bowl Rice + 1 hard boiled egg + 2 small piece roast chicken(Skin peeled myself) + Choy Sam and Kopi O without sugar

5.30pm 1 slice of ham + HL Milk

8.30pm Preworkout and dinner Vietnamese Lemongrass Chicken Rice (70% of the skin peeled, forgot that it's fried)

10.30pm PostWO and supper 2 half boiled egg whites + ice water

1.00am Prebed 1 scoop protein shake


Workout

10 minutes warm up with elliptical machine (Intensity level 8 with half arse effort)

Squats (Weight does not include bars)

100kgs x 10 reps
110kgs x 8 reps (last 1 rep assisted) followed by 50kgs x 8 reps
110kgs x 8 reps (last 2 reps assisted) followed by 50kgs x 10 reps (Almost got murdered)
80kgs x 12 reps followed by 50kgs 6 reps

Leg Curls & Leg Extensions (Super Set)

Leg Extension
95(Don't know the unit) x 8 reps

Leg Curl
54kgs x 8 reps

Done in 3 sets

Cool down + Light Cardio for 15-20 minutes at threadmill

28th July 2010

Should be arms workout but my triceps yet to recover so only biceps

Workout

Warm up cycling 5 minutes

Bicep Curls

Warm up set 22.5lbs x 20

35lbs x 10
35lbs x 10
35lbs x 8 follow by 27.5lbs x 6

Hammer Curls

27.5lbs x 10
27.5lbs x 10
27.5lbs x 8 follow by 22.5lbs x 6
27.5lbs x 8 follow by 22.5lbs x 6

Preacher Curls (Machine)

32kgs x 12
32kgs x 12
36kgs x 8 followed by 18kgs x 8
18kgs x 12

Gym was closing in 30 minutes so went for elliptical machine for 15 minutes with intensity level 15, heart rate went up to 170 and stayed there for more than 5 minutes

Superset barbell bicep curls (21)

1 set x 30lbs
3 set x 50lbs

Diet(Pretty bad diet today due to work)

10.30am 2 caps lipo 6 black

12.00pm 3/4 bowl of rice with oyster sauce pak choy, chicken(skin mostly peeled) and hard boil egg with black coffee ice without sugar

4.30pm 2 caps lipo 6 black

5.30pm 1 slice of ham and 1 small glass of HL milk

8.30pm Kam Heong pork rice with fried egg and black coffee without sugar (Pre WO)

12.30am 1 scoop Syntha 6 protein shake

Diet screwed up but tried to maintain carb and protein intake, no wonder my muscle mass is developing slowly.

---

Added on July 30, 2010, 2:08 pm29th July 2010

Diet time got screwed up again due to work (Rest Day)

9.30am 2 caps lipo 6 black

11.00am 4 half boiled egg whites and 2 yolks and coffee without sugar

2.00pm 3/4 bowl of rice with roast chicken drumstick, hard boiled egg and cabbage + coffee without sugar

5.30pm 1 slice of ham plus HL milk

7.30pm HL milk with 3 spoons of cereal with raisins(Pre Cardio)

8.00pm Cardio for 35 minutes at 70% MHR

9.00pm Tandoori Chicken and 2 egg whites + ice water

1.00am 1 Scoop Protein Shake



Shoulders workout today!



This post has been edited by lilredridinghood: Aug 4 2010, 10:36 AM

Sorry guys, been real busy lately, but work out must go on and it did. Food remained similar with additional proteins and less simple carbs. New intake green tea after work out.

HIIT is back in my training log, started last Saturday and Monday. Later in the afternoon another set of HIIT training after snack.

4th Aug 2010

Currently using a different method to workout to preserve my energy for the entire workout

Bicep workout day

Dumbbell alternate curls

35lbs x 6 x 4 sets (2-3 minutes rest in between)

Dumbbell Hammer curls

32.5lbs x 6 x 3 sets (2-3 minutes rest in between)

EZ bar curls

70lbs x 6 x 3 sets (2 1/2 minutes rest in between)

Preacher Curls(Machine)

60lbs x 6
70lbs x 6
80lbs x 6
90lbs x 4
(3 minutes rest in between)

Diet:

8.45am 2 caps lipo 6 black

9.15am Half cup oats + Half scoop Syntha 6 with small portion of HL Milk

12.30pm Rice + Veges + Hard boiled + Curry Chicken without skin and Kopi O without sugar

2.30pm HIIT on threadmill

4.30pm 1 sausage bun and 1 coffee bun(1 hour after HIIT)

6.30pm half scoop syntha 6

8.45pm Black pepper chicken with rice + fried egg and Kopi O without sugar

9.55pm Gym (Lasted for approximately 50 minutes)

11.15pm 2 half boiled eggs with ice water

12.30am 1 scoop Syntha 6 shake

5th of Aug 2010

To Date: Lost about 1.5kgs with 0.2kgs muscle mass lost, but then again, I was using the Tanita Indicator, accuracy level....

Note: I weigh my own the day before and I was 80.3kgs with 2 times read so I can assume that it's the water weight.

Legs workout day

Warm up with Treadmill for 10 minutes

Rest for 5 minutes before starting

Squats on Smith Machine

100kgs x 6
90kgs x 6
90kgs x 6
90kgs x 6

Rest 2 1/2-3 minutes in between

Leg Extension

95 x 6
100 x 6
100 x 6

Rest 2 1/2 minutes in between

Leg Curls

61kgs x 6
61kgs x 6
54kgs x 6

Rest 2 1/2 minutes in between

Bicycle Cardio for 22 minutes with medium intensity.

Abs(Body weight crunch)
120 reps in total

*could have been better, but I was knackered.

Notice the drop on the weights of the squats, I prefer to think it's not the lost of muscle mass but rather the fact that I did HIIT the day before.

Diet:

7.45am 2 x lipo 6 black

8.15am Half scoop Syntha 6 with Oat plus HL milk

11.30am 4 half boiled eggs plus coffee o without sugar

1.30pm 2 x lipo 6 black

2.15pm half bowl rice plus hard boiled egg, marinated chicken without skin and choy sam (A little too much gravy but tried to take as little as possible)

5.45pm 1 scoop Syntha 6 protein shake

8.30pm *pre workout* Kenny Rogers, 1/4 original chicken, salad with dressing, mash potatoes, garlic potatoes plus 1 cup of fruit salad. (Tried to separate the dressing and the gravies from the chicken and the potatoes and only half a cup of fruits taken to reduce the glucose intake), drinks: Sky Juice

9.30pm work out

12.30am 2 scoop of Syntha 6 before bed time.



This post has been edited by lilredridinghood: Aug 26 2010, 10:41 AM

been too busy, too busy to even jot down my journal, but lately, training hasn't stopped, in fact increased.

Carbs and calorie intake decreased, not drastically but carbs will only be taken 1 hour before HIIT or free weights.

Feeling a little lethargic lately, could it be due to the fact that I'm overworking myself?

Cardio after 6 hours of sleep, prior to cardio, I took 1 cap of Lipo 6 Black, waited for half an hour before going on a steady pace cardio, treadmill, elliptical or bicycle for 20-30 minutes, depending on the weather and how much energy I have left. I'm not a firm believer of the 65% MHR thingy but tried to maintain above it in the morning as well as after my weight sessions.

20-30 minutes of cardio after my free weight trainings and always feel extremely hungry after that. Often cure me hunger with 1 scoop of Syntha 6.

Weight training intensity increased. Maintained at 5-6 reps on certain exercises and occasional 10-12 reps on others. Rest depends, it varies depending on how long do I need to catch my breath back, BUT I always try to finish my weights in less than 40 minutes and some personal trainers actually told me that I am over training.

Diet has changed, but can't change totally, white rice portion has been reduced by at least a quarter before work out, by half if I'm only having lunch. Breakfast consist of the largest amount of carbs with a variety of HL Milk, Cereal, Captain Oat, protein powder. Can't really keep myself awake if I don't take carbs during breakfast, and believe me, I've tried.

Coffee intake remains, water intake increased. Been taking oven grilled chicken fillets without salts or pepper, vegetables and some occasional fried eggs or omelet.

Still keeping myself free from sugar, even 100 plus, even though I understand my needs for extra sodium during work out.

I have calculated that I have consumed less than 2000cal yesterday, in fact might be less than 1800cal and I'm training hard for at least 5-6 days a week. Even on non training days I maintain my morning 20-30 minute cardio.

So any advice or am I overtraining?

I know you like things backed up with evidence but as I'm just too lazy to google some of the links up, here's a few things you can put in mind.

A paleo'ish lifestyle diet has repeatedly, repeatedly in our gym and in many other people proven to be a great way to trim the fat off, and feel healthier in general. It's proven that the first meal, should be one full of meat and vegetables, as the first 55-60GMS of protein in the day, is used to flush out the toxins out of our bodies. It's thus said that the tonnes of eggs for breakfast thing, isn't really all that evil! And that's actually good in practicing that.

Now the point is, in a paleo'ish lifestyle diet (note, LIFESTYLE), it isn't about the cals and grams of whatnots, because ;

1. It's completely impractical
2. It's mostly used amongst figure competitors and bodybuilders who need to lose an amount of fat but preserve muscle (which explains SSC or slow-state cardio)
3. You can NEVER get an accurate calc of cals unless you cook yourself. Even that, it's not too accurate sometimes. For example, prawns, fish, are often soaked in STP (sodium tripolyphostate) to maintain it's weight and water. However, STP will cause the weight of the seafood to decrease when the water evaporates because it's just a water retention chemical.

What you may think is 2000 cals may actually be 2300? 1700 cals? U can't actually tell (Though I must admit the discrepancies cannot be that large)

For myself, on a Paleo diet (Couple with an insane metabolism and having a long athletic background), I cut my bodyfat from 13% to 11.2% (5 point caliper calc...no access to the 12 point one) in merely 10 days. MY friends call it "faileo" because I still eat rice sometimes, but the idea is to reduce the consumption of processed food (preferably to 0%) and increase all sorts of fruits, meat, veggies that are naturally produced.

Works awesome. Try it.

pizzaboy, it is definitely better if there are facts to back things up, but then again, I'm satisfied if it sounds sensible. I may not be as well informed as some here but I am not entirely ignorant as I constantly exchange POV with a personal trainer in my gym who used to compete, thus my harsh tone in my earlier posts.

Yeah, my diet is similar to yours, but with no carbs, Atkins Diet. Did feel a little lethargic at first but after doubling up the portion of my meat intake made me a happier man while training. Although I still feel hungry all the time while doing cardio after my free weights lifting session.

I'm going to take this as a reference, but do you go 80% carb just to rekick your metabolism again? As in to fill your body up with glycogen?

Well I've always been an athlete all my life, before moving to be a personal trainer...so diet was never an issue to me. I alway ate whatever I could to recover in time and train for the next session, and this was my main concern. Thus to be honest, filling with glycogen is something I do all the time. But for people which concerns lie on their physical appearance, I think filling with glycogen after ur body has tapped the fat stores, is rather...silly?

plenty of theories on the internet mate, I have seen too many but can only experiment one at a time, hence now Atkins theory, not that calorie watching wasn't working for me, just that I need a more effective way to burn only fats not muscle mass. Anyhow, thanks for everything bro

Oh then not paleo...paleo's less tolerant to what you can eat.
I think there are many ways to the end of the result, but what you choose, probably doesn't matter as much as how consistent you are to them. I read the theory of glycogen fills, increases the metabolism and tells your body it's safe and has ample amount of energy and thus can continue to tap into the fat stores instead of going for the muscle, which is complelty diff from the paleo theory.

BUt hey, as long as they work man. I ain't tried them all, but I've tried them on my clients and as I track their progress, the clients on Paleo seem to do the best BUT the breakdown rate is higher than those on carb cycling.

Thanks mate, so far have shredded about 8kgs and according to a body composition indicator, a drop of 7% of fats was achieved and that's with the help of fat burners, dropped about 1-1.5kgs per week since I started with the low carb diet. So far, have yet to fill my body up with carbs, but will do so when I visit the land of carb heaven this weekend, there goes my diet, gotta increase my cardio workout then since I'm not going to work on weights

---

Added on October 9, 2010, 10:15 amCarb refilling day, damn syok!

Body fat percentage lowered down to 16/17%, according to the body composition analyzer. Though unreliable, cannot find caliper what to do.

This post has been edited by lilredridinghood: Oct 9 2010, 10:15 AM