Hi guys, not really sure how to do a neat journal but will try my best.

Some introduction - Am studying overseas, currently on my summer holiday (1 more month to go) and decided to lose some fat during this holiday.

Aims - Ultimately to lower down BF % and hopefully get visible abs.

Current Progress - Started at 95kg last month, followed "The Xtreme Fat Loss Diet" for 25 days. Ended up at around 87kg. Went for a short holiday, put up 2kgs so I'm currently at 89kg. In terms of fat loss I'm pretty sure I can see the results in the mirror, however I get two different readings on two scales. Choosing to believe the higher one (about 22%).

Next target - Aiming to hit near 80kg in the next month and hopefully be near 15-17% BF.

Current Diet - Trying to eat near 1.7k calories a day, having protein + carb meals in the morning/lunch, and only meats + vege at night. Meats are usually lean beef/chicken breast/canned tuna in water. Vegetables I eat all kinds as long as it's not in a fatty gravy like curry. Carbs are a mixture of fruits, white rice or pasta. For fat intake either I eat salmon/eggs/nuts, mostly almonds. Besides that supplementing with Xtend (BCAAs) and Protein Whey.

Weekly Workout - Haven't really got specific. For now I play badminton 3 times a week(mon,wed,fri) (pretty intense, it's a training session.) Planning to have gym days on Tues,Thurs,Sat so it's alternating and want to add 3 HIIT sessions into the week as well. Sunday will be a rest day.

In the gym currently I do Squats,Deadlifts,Bench Presses/Push Ups, Rows, Overhead Presses. Trying to add a few more good compound exercises. I split my workout into 2 circuits, 3 exercises each, 8-12 reps. An example I did today would be

(try to get 12)
Squats x 10
Push Ups/Deadlifts x 10
Rows x 10

After 3 sets
Deadlifts x 10
Overhead Press x 10
Lunges x 10

I try to rest a little only in between exercises, 1-2 mins after every cycle and 3-5 mins between both circuits.

Hope I outlined things pretty clearly and also welcome anyone to give corrections if I did anything wrongly. Feeling very motivated to start this journal and also hope will get a lot of support and help from you fellow forumers.

PEACE

Thanks for the suggestion! Will read into it and do it!

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Added on September 5, 2012, 11:25 pmLatest update. Started on Stronglifts as recommended, sticking well to my diet. So far lost 2kgs+ in the first week. Weights on Stronglifts still pretty low at the moment so I didn't take a log yet.

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Added on September 11, 2012, 10:19 pmLost another 1kg+ this week. Current weight 84.9kg. Today continued the SL 5x5 program. Still low on weights but slowly increasing. Workout log for today

Warming up - Jogging 10 minutes, stretching.

Squats
Bodyweight x 10
44lbs x 10

94lbs x 5 (5 sets)

Bench Press
44lbs x 8

74lbs x 5 (5 sets)

Barbell Rows
44lbs x 10

64lbs x 5 (5 sets)

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Added on September 15, 2012, 7:06 pmLast workout:

Squats
44lbs x 10
99lbs x 5 (5 sets)

Overhead Press
44lbs x 10
54lbs x 5 (5 sets)

Deadlift
110lbs x 5

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Added on September 18, 2012, 12:45 amWorkout Last Saturday
Squats
44lbs x 10
94lbs x 5
104lbs x 5 (5 sets)

Bench Press
44lbs x 10
79lbs x 5 (5 sets)

Rows
44lbs x 10
69lbs x 5 (5 sets)

After one week maintaining my calorie around 1400-1700 daily. My weight dropped 1kg exact. Feels like it's slowing down now. Worried I'm hitting the plateau soon.

Current Weight - 84.0kg

This post has been edited by cheesycake: Sep 18 2012, 12:45 AM