Week 1 Day 2

Legs are absolutely blitzed.

Doing my 2nd cardio tonight because I have adjustment to attend

Meal 1 : 1 and half cup of oats and 10 egg whites

Note to self: cook them together next time, easier to finish

Meal 2 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast


Flat Dumbbell Press:
3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps

Incline Press
2 sets to failure 8-10 reps 

Incline Flyes:
2 sets to failure in 8-10 reps

Straight Arm Pullover:
2 sets to failure in 10-12 reps

Rope Extension:
3 sets to failure in 10-12 reps

Lying Cable Extensions:
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps

Meal 3 : Post-W/O shake

Cardio: 20 minutes

Meal 4 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

Meal 5 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

Cardio : 20 minutes( Supposed to be 5 hours apart but what the hell, at least they're 2 meals apart)

Meal 6 : 1 and quarter cup of oats and 2 scoops of protein

Had a little bit of cravings, so I figured that I'd have some chocolate flavoured food.

This post has been edited by razorboy: Nov 5 2011, 10:57 PM

Week 1 Day 3

Supposed to be a rest day but since my schedule doesn't allow time for that (2 days on , 1 day off), I will training 4 days in a row (Friday to Monday) and resting 3 days in a row( Tuesday to Thursday)

I met with 2 incidents that really fired me up even more to complete this transformation. Yesterday in the gym, I met a guy that is yoked. Seriously yoked as f*ck. He keeps looking at everyone like he's better than everyone else but he's training with bunny weights which really made me wonder. How does one get so yoked up w/o training with weights like that. I know it's relative but for example, 135 for his work sets on bench. 40lbs on Db incline press.
I wanna get yoked up but I don't wanna be lifting puny weights, well that's relative but still not too puny.

Another thing is that I met a few guys that are very clear ectos. And they keep flaunting their 6 packs and their little arms and chest. They have no mass whatsoever, NO MASS. Only cuts, but that's because they're lean and being ectos, that comes easy. But it's all good, it's only creates more drive for me to strive even more for this transformation.

Meal 1 : Half a cup of basmati rice and 3/4 of a cup of kidney beans with 185g of tuna and 3 egg whites

Cardio : 20 minutes

Meal 2 : 200g of sweet potato and 200g of fish

Meal 3 : 1 and quarter cup of kidney beans and 165g of grilled chicken breast with 2 egg whites. (My rice went bad -___-)

V grip pull downs 3x8 reps
reverse grip pulldowns 3-8 reps
Bent over rows - 3x12 reps
Hyperextensions - 2x12 reps
Face pulls 7x10-15 reps

Concentrations curls 3x15
Alt DB curls 3x15
Cable curls 3x20

Meal 4 : Post W/O shake

Cardio : 20 minutes

Meal 5 : 250g of boiled chicken thigh and 100g more or less of various carbs mostly fibrous ones

This post has been edited by razorboy: Nov 6 2011, 07:48 PM

Week 1 Day 4

Meal 1 : 1 and quarter cup of basmati rice and 10 egg whites

3 x 8 Military Press
3 x 10 Rear Raises
3 x 21 Upright rows(wide,medium,narrow grip)
7 x 12 Side Raises
3 x 10 Seated calf raises superset with 3 x 20 crunches
3 x 8 Single Leg Calf Press

Meal 2: Post W/O shake

Cardio : 20 minutes

Meal 3 : 200+- of chicken and beef teriyaki and some sushi rice, will scale down the carbs intake for the next 3 meals

Meal 4 : 185g of tuna(a can) and half a cup of basmati rice

Cardio : 20 minutes

Meal 5: 200+- of fish, chicken, tofu and a shit load of fibrous carbs. quarter cup of rice

Meal 6 : Half a cup of oats(restocked. Yay!) and 185g of tuna(a can) and a sprinkle of pepper. <-- This tastes awesome, got if off Ultimate Gym's facebook. What a treat during a diet, almost like cheating.

Note - New PR on the BB Military Press today, I think the treatment with my messed up ACL shoulder joint is improving. Seemed a bit lighter than usual and much easier to balance when I unracked it.

This post has been edited by razorboy: Nov 7 2011, 10:43 PM

Week 1 day 5

Meal 1 : 1 and half cup of basmati rice and 200g grilled chicken

Gonna train legs again before taking a 2 day's break. Weigh in in 2 days. Very excited


Leg workout -
Leg extensions supersetted with ham curls - 2x30 ; 2 x 20reps
3 sets of walking lunges - 3x40 steps superset with single leg curl 3 x 15
Leg press 3x50 reps
Leg extensions supersetted with Ham curs - 1x30 reps,1 x 20

I challenge anyone to this session's routine. Try it and try to tell me you didn't felt like a girl.

Meal 2 : post w/o shake

Cardio : 20 minutes

Meal 3 : was feeling very depleted after that intense leg session so I decided to go off a little bit. 5 KFC chicken probably around 700g and 1 mcflurry. Feeling better than.

Meal 4 : 1 and quarter cup of basmati rice and 200g of ground beef. and some extra protein too, i keep finding little bugs in my rice -__- those I can see I threw it away, those I can't, well. like i said. EXTRA protein. LOL

Cardio : 20 Minutes

Meal 5 : 1 and quarter cup of basmati rice and 200g of ground beef with probably a cup of broccoli in balsamic vinegar and salt

Meal 6 : 1 and half cup of whole wheat pasta (technically 1 cup uncooked, and it's hollow) 1 can of tuna (185g) , on top of that, a broccoli,egg,ground chicken salad with balsamic vinegar(160g of protein) made by my GF cuz I was having cravings. I had that salad first, then I had my pasta and tuna. hee

This post has been edited by razorboy: Nov 8 2011, 10:54 PM

Damn lazy to write them down. I'm not used to going volume training like this. So I'm just going by feel and failure. Besides, keeping track of my food intake is more important. High reps and sets and squeezing the shit out of the muscles sucks ass

This post has been edited by razorboy: Nov 8 2011, 02:58 PM

Yea, just came back from grocery shopping, bought a shit load of veges. brocolli as such. Seasonings ,balsamic vinegar, extra virigin olive oil. I gotta add flavour to my food to ensure I don't go off my diet too much. And besides, you did encouraged me to lean out.

i just finished my rice and ground beef, so cravings are out the door do. bon appetite !

Week 1 Day 6

Timing is a bit off today, well needed break after 5 days of hammering the shit out of myself, especially my legs. Thank god only have 1 class at 8 which I slept through peacefully in my bed.

Meal 1 : 200 g of ground beef, 1 and half cup of whole wheat pasta

This is getting stupid, the things I eat are identical. So I'm gonna stop updating about my food.

Today is a rest day. Supposed to hit cardio but I'm just feeling very sluggish and exhausted, just going to let my body rest. Probably hit cardio tomorrow



This post has been edited by razorboy: Nov 10 2011, 07:56 PM

Week 1 Day 7

Rest Day

Tomorrow is my weight in, if nothing changes, or if I gain weight(most probably), I will have to drop my carb levels by quarter of a cup each meal

This post has been edited by razorboy: Nov 10 2011, 10:23 PM

Week 2 Day 8

Weight in at 111.3kg

A little disappointed. A weight loss of only 2.3kg. I was expecting at least 2.5 but it's okay. Switching to fasted cardio this week to see if it helps, not going to change anything in my diet just yet.
Having my coffee now, and then heading out for 20 minutes of cardio.


Probably cuz of the coffee, I've been feeling nauseated and feeling upset in my stomach the whole day, I trained for half an hour and went home. Couldn't feel shit as I feel like shit. Never am I gonna drink coffee on an empty stomach again.

This post has been edited by razorboy: Nov 17 2011, 08:15 PM

Week 2 Day 9

Fasted cardio again today for 20 minutes

I made Oat and Tuna for breakfast. Am training back today.

I would like to share a recipe out. It will be my next 4 meals today.




2 cups of egg whites( 3 yolks) + 2 cups of oats + 5 - 6 scoops of your favourite flavoured protein powder + Stevia sweetener( follow your own taste) + 1 cup of water. Whack them together to make a good thick mix of chocolate oat mix.

Pre-heat your big ass pan, well lubricated with spray oil, pour in your mix. Cover up the pan on medium heat, 10 - 15 minutes. Voila !

You can add in peanut butter, skim milk , honey , almonds , nuts , raisins or anything along the lines of that. Even cinnamon. I did not add in any of that because I'm on a diet , calorie deficit diet.

Anyway, that's all for the recipe. Feeling better today, will post routine later.

Smith Machine DL 7 x 5 (never doing this again, very weird)
Seated Rows Machine 5 x 10
Bent Over Cable Row 4 x 10

Alternating DB Curls 4 x 10
Unilateral Preacher Curls 5 x 8

Cardio 20 minutes


This post has been edited by razorboy: Nov 13 2011, 04:35 PM

Week 2 Day 10

Cardio : 20 mins

Squats 8 x 5
Single Leg Curl 5 x 10
Leg Ext 5 x 12
Walking lunges 2 x 20
Calf Press 4 x 20
Seated Calf Raise 4 x 15

Cardio : 20 mins

Who knew switching to hacks for a month would increase my squat poundages ? New PR

Week 2 Day 11

Military Press 8 x 5
Pec Deck Reverse Flye 5 x 10
Medium Grip Upright Rows 5 x 10
Uni Behind The Neck Machine Press 2 x 20

EZ Bar Curl 3 x 15 SS Skull Crushers 3 x 15
Machine Tricep Pressdown 3 x 10 SS Machine Preacher Curls 3 x 10
Spider Curls 2 x 10 SS Standing Uni DB Extension 2 x 10

Cardio : 20 Minutes

Training was early today because I had to go back to university today.

Week 2 Day 12

Rest day.

Legs are absolutely blitzed.

Week 2 Day 13

Rest Day

Week 2 Day 14

Rest day

Week 3 Day 15

Weight in at 108kg. Changes are cardio on rest days and last meal will not consist of complex carbs. Don't need the additional calories late at night . Also took out my post w/o shake. Need to lower down my calories to keep losing weight

Cardio : 20 minutes

Incline Bench 7 x 5
Flat Db Press 3 x 8
Pec Deck 3 x 10

CGBP 3 x 8
Seated OH Db Ext 4 x 10

Cardio : 20 Minutes



Black Pepper Chicken Breast And Broccoli as my last meal of the day

Example of my last meal without Complex Carbs,gotta cut my calories

This post has been edited by razorboy: Nov 18 2011, 09:56 PM

Week 3 Day 16

Cardio : 20 Minutes

Deadlift 9 x 2
One Arm DB row 3 x 10
Wide Grip Pulldowns 3 x 9

Hammer Curls 3 x 10
EZ Bar Reverse Curls 3 x 10
One Arm Preacher Curl 1 x 20

Cardio : 20 minutes

Week 3 Day 17

Starting to feel weak in the gym, but that's to be expected considering I'm dropping my calories from dropping a lot of my carbs. But so far so good. It's legs today

Squats 8 x 5 110kg
Leg Press 3 x 10 240kg
Leg Ext 2 x 10 18 plates and 1 x 100 drop set full stack

Cardio : 40 mins

Note to self, 40 mins cardio post w/o absolutely exhausting, especially after legs, but I feel that this really hits the spot. Will check with weight in this week and see

This post has been edited by razorboy: Nov 26 2011, 03:58 PM

Week 3 Day 18

Military Press 8 x 5 60kg
Medium Grip Upright Rows 3 x 10 50 kg
Reverse Pec Deck 3 x 10 10 plates
Single Hand BTN Machine Shoulder Press 2 x 30 2 plates
BTN Lat Pulldown( traps oriented) 3 x 12 10 plates

Cardio : 40 mins

New PR for military Press and upright rows

This post has been edited by razorboy: Nov 26 2011, 03:57 PM