My workout/diet journal to keep track of my progress.

Current status
Height: 177cm
Weight:70kg
BF: ~12% from checked from machine, which I am not satisfy cause mirror is more accurate.

Objective
Get leaner and at the same time gaining another 5kg of muscle mass. So, clean bulk?

Supplements
Whey from ON or Nitroctech Pro Series - Pre and Post Workout
L-Carnitine from UN - Pre Workout
Multivitamins from Amway - After breakfast
FishOil from GNC - After lunch

Advice, guidance and constructive comments are highly appreciated

This post has been edited by Kelv: Apr 6 2011, 10:03 AM

MONDAY 7 MARCH 2011

Exercise
Shoulder
Seated Dumbbell Shoulder Press
Overhead Presses
Upright Rows

Abs
Leg Raise

Diet
Meal 1 - Morning Pre Workout
Shake
-1 scoop whey
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake
-1 1/2 scoop whey (Plan to increase this to 2 scoops)
-1 small scoop of glucose
-2 small spoon of oat
2 slice of wholemeal bread with tuna
200ml milk

Meal 3 - Lunch
Bah Kut Teh with white rice (Order lean meat only, but I know still ain't good )

Meal 4 - Tea
1 slice of wholemeal bread with peanut
Oat drink with milo

Meal 5 - Dinner
Eat at home, consist of brown rice, meat and veges.

Meal 6 - Pre bed
200ml milk

This post has been edited by Kelv: Mar 8 2011, 11:49 PM

TUESDAY 8 MARCH 2011

Exercise
Cardio
2 min warm up,
1.30 min sprint, 1.30 min walk x3
3 min cool down

Diet
Meal 1 - Morning Pre Workout
Shake
-1 scoop whey
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake
-1 1/2 scoop whey (Plan to increase this to 2 scoops)
-1 small scoop of glucose
-2 small spoon of oat
2 slice of wholemeal bread with tuna
200ml milk

Meal 3 - Lunch
Mix rice with chicken meats and vege

Meal 4 - Tea
1 slice of wholemeal bread with peanut butter
Oat drink with milo

Meal 5 - Dinner
Went for buffet


This post has been edited by Kelv: Mar 8 2011, 11:49 PM

THURSDAY 10 MARCH 2011

Exercise
Back
Seated Row
Lat Pull Down

Leg
Squat
(Keep feeling snapping sound coming from my right knees. Already do in slow motion and looking at mirror to ensure correct posture)

Abs
Leg Raise
Sit Up

Diet
Meal 1 - Morning Pre Workout
Shake
-1 scoop whey
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake
-1 1/2 scoop whey
-1 small scoop of glucose
-1 spoon of oat
2 slice of wholemeal bread with eggs
Oat + milo drink

Meal 3 - Lunch
-KFC

Meal 4 - Tea
-2 slices of wholemeal bread with peanut butter

Meal 5 - Dinner
-Eat at home, consist of rice, pork and vege

Actually, I still feel like not eating enough. Really want to gain more mass. Need more time for food preparation.

This post has been edited by Kelv: Mar 11 2011, 11:24 AM

not much of a journal if you're not including reps and weights used right? what exactly are you keeping track of then

Will straight include that tomorrow. Thanks.

This post has been edited by Kelv: Mar 11 2011, 11:23 AM

FRIDAY 11 MARCH 2011

Exercise
Chest
DB Incline Press
1 x 10 x 30lbs
1 x 10 x 35lbs
1 x 10 x 40lbs

DB Fly
1 x 10 x 20lbs
2 x 10 x 25lbs

DB Decline Press
1 x 10 x 30lbs
1 x 10 x 35lbs
1 x 8 x 35lbs

DB Pull Over
3 x 10 x 40lbs

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop whey)
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake (1 1/2 scoop whey + 1 small spoon of glucose)
2 slice of wholemeal bread with tuna
1 slice of wholemeal bread with peanut

Somehow unable eat much this morning.

Meal 3 - Lunch
Noodle + Extra chicken meat

Meal 4 - Tea
2 slice of wholemeal bread with tuna
1 slice of wholemeal bread with peanut

Meal 5 - Dinner
Buffet steamboat

This post has been edited by Kelv: Mar 12 2011, 11:51 AM

TUESDAY 15 MARCH 2011

Exercise
Shoulder
Seated Dumbbell Shoulder Press
1 x 10 x 35lbs
1 x 8 x 35lbs
2 x 6 x 35lbs
(Energy decrease... Need to improve my Pre Workout meal)

Barbell Military Press (Bar weight not counted)
2 x 10 x 20lbs
1 x 9 x 20lbs

Upright DB Rows
3 x 10 x 20lbs

Abs
Leg Raise
3 x 10

Crunches
3 x 20

Diet
Meal 1 - Morning Pre Workout
Shake
-1 scoop protein(Nitrotech)
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small scoop of glucose)
2 slice of wholemeal bread with cheese
1 slice bread with peanuts butter
Oat drink with milo

Meal 3 - Lunch
Bah Kut Teh

Meal 4 - Tea
2 slices of bread with peanuts butter

Meal 5 - Dinner
Eat a home with brown rice + meats + vege

Meal 6 - Pre bed
200ml HL Low Fat milk

---

Added on March 16, 2011, 11:55 pmShoulder exercise, but back and lats muscle pain...

This post has been edited by Kelv: Mar 16 2011, 11:55 PM

THURSDAY 17 MARCH 2011
Crappy day.. back and lats pain..
Random workout on biceps, core and abs.

FRIDAY 18 MARCH 2011

Exercise
Chest
Smith Machine Incline Press
1 x 10 x 25lbs
1 x 10 x 35lbs
1 x 8 x 45lbs
1 x 6 x 45lbs

DB Fly
3 x 10 x 20lbs

Smith Machine Decline Press
1 x 10 x 35lbs
1 x 10 x 40lbs
1 x 10 x 45lbs

DB Pull Over
1x 10 x 30lbs
2 x 10 x 40lbs

This week didn't feel like have much strength. Maybe lacking of sleep.

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop protein)
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small spoon of glucose)
1 slice of wholemeal bread with tuna
2 slice of wholemeal bread with cheese

Meal 3 - Lunch
1 set chicken chop + pita

Meal 4 - Tea
Shake(1 scoop protein + oat)

Meal 5 - Dinner
Eat at home, noodles with meat.

This post has been edited by Kelv: Mar 25 2011, 12:04 PM

FRIDAY 25 MARCH 2011
Back to routine after resting a week due to unfortunate incident happen.

Exercise
Chest
Smith Machine Flat Press
1 x 10 x 25lbs
1 x 10 x 40lbs
1 x 10 x 50lbs
1 x 10 x 55lbs

Shoulder
Seated Dumbbell Shoulder Press
1 x 10 x 20lbs
1 x 10 x 35lbs
1 x 10 x 40bs
1 x 8 x 40lbs

Back
Seated Row
1 x 10 x 8
1 x 10 x 9
1 x 8 x 8

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop protein)
3 eggs (2 yorks)

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small spoon of glucose)
1 slice of sandwiches with sardine
1 slice of sandwiches with egg mayo
Oat drink with milo

Meal 3 - Lunch
Typical Chinese food

Meal 4 - Tea
1 slice whole meal bread with peanut butter (last slice at home)
Protein shake(250ml milk mix with half scoop protein and oat... very sweet, need to adjust)

Meal 5 - Dinner

This post has been edited by Kelv: Mar 25 2011, 05:18 PM

MONDAY 28 MARCH 2011
Late for gym, quickie one..

Exercise
Back
Lat Pull Down
3x10x8

Seated Row
1 x 10 x 8
1 x 10 x 9
1 x 10 x 10

Biceps
Barbell Biceps Curl
2 x 10 x 20

Abs
Leg raise
3 x 10

Crunches
3 x 10

Trying out HIIT (1min sprint, 2min walk x 2) at the end of working out.

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop protein)
3 eggs (1+ york)
1 carrot juice

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small spoon of glucose)
1 slice of wholemeal bread with sardine
2 slice of wholemeal with cheese

Meal 3 - Lunch
Thai style Chicken Rice

Meal 4 - Tea
2 slice wholemeal bread with peanut butter
1 slice wholemeal bread with tuna

Meal 5 - Dinner
Typical Chinese food dinner

Meal 6 - Supper
250ml HL milk

This post has been edited by Kelv: Mar 29 2011, 12:01 AM

WEDNESDAY 30 MARCH 2011
Another quickie day. Wasted too much time in jam.

Exercise
Chest
DB Incline Press
1 x 10 x 25lbs
1 x 10 x 35lbs
2 x 10 x 40lbs

DB Fly
1 x 10 x 20lbs
2 x 10 x 25lbs
1 x 10 x 30lbs

DB Pull Over
3 x 10 x 40lbs

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop protein)
3 eggs (2 yorks)
3 small bananas

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small spoon of glucose)
2 slice of wholemeal bread with cheese
1 oat drink
3 small bananas

Meal 3 - Lunch
Chicken rice

Meal 4 - Tea
2 slice of wholemeal bread with peanut butter

Meal 5 - Dinner
-Evantually miss it because busy with work, end up just a scoop of protein shake-

Meal 6 - Pre bed
Some meat, nuts and beancurd... milk

This post has been edited by Kelv: Mar 30 2011, 11:27 PM

MONDAY 4 APRIL 2011
Wasted time on the road.

Exercise
Back
Lat Pull Down
1 x 10 x 8
1 x 10 x 9
1 x 10 x 10 (Bad form)
1 x 10 x 8

Seated Row
1 x 10 x 8
1 x 10 x 9
1 x 10 x 9

Shoulder
Alternate DB front raise
4 x 20 x 15lbs

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop protein)
3 eggs (1+ york)
1 banana

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small spoon of glucose)
2 slice of wholemeal bread with sardine
2 banana

Meal 3 - Lunch
Rice + Pork + egg

Meal 4 - Tea
2 slices wholemeal bread with peanuts butter

Meal 5 - Dinner
Eat at home, brown rice with lean meats, fish, vege..

Meal 6 - Supper
Milk

This post has been edited by Kelv: Apr 4 2011, 10:02 PM

WEDNESDAY 6 APRIL 2011

Exercise
Chest
DB Incline Press
1 x 10 x 30lbs
3 x 10 x 40lbs

DB Fly
1 x 10 x 20lbs
3 x 10 x 25lbs
1 x 8 x 30lbs

Smith Machine Decline Press
1 x 10 x 25lbs
1 x 10 x 35lbs
1 x 10 x 45lbs
1 x 10 x 50lbs

DB Pull Over
1 x 10 x 35lbs
1 x 10 x 40lbs
-stop here cause neck stiff and pain suddenly-

Diet
Meal 1 - Morning Pre Workout
Shake (1 scoop protein)
3 eggs (2 yorks)
Hotdog bread

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small spoon of glucose + 1 spoon oat)
2 slice of wholemeal bread with ham
1 slice of wholemeal bread with tuna

Meal 3 - Lunch
Chicken chop

Meal 4 - Tea
1 choco bread
2 slice of wholemeal bread with ham + tuna
250ml milk

Meal 5 - Dinner
Eat at home, white rice, chicken meat, vege, etc..

Meal 6 - Pre bed
Milk

This post has been edited by Kelv: Apr 7 2011, 10:35 AM

FRIDAY 8 APRIL 2011
Only slept around 6hours, bad day.

Exercise
Shoulder
Seated Dumbbell Shoulder Press
1 x 10 x 30lbs
1 x 10 x 40lbs
1 x 8 x 40lbs
1 x 8 x 30lbs
(Perhaps pushing myself too hard, should get back to 35lbs and ensure good form)

Arnold DB Press
2 x 10 x 30lbs
1 x 6 30lbs

Abs
Leg Raise
5 x 10

Biceps
Barbell Biceps Curl
1 x 10 x 10
2 x 10 x 15


Diet
Meal 1 - Morning Pre Workout
Shake
1 scoop protein
3 eggs (1 york)

Meal 2 - Morning Post Workout
Shake (2 scoop protein + 1 small scoop of glucose + 1 spoon oat)
2 slice of wholemeal bread with ham + tuna
yogurt

Meal 3 - Lunch

Meal 4 - Tea

Meal 5 - Dinner

Meal 6 - Pre bed

---

Added on December 23, 2011, 8:28 pmNow update in Fitocracy
http://www.fitocracy.com/profile/Kelv/


This post has been edited by Kelv: Dec 23 2011, 08:28 PM