Hi everyone, welcome to my workout journal.

About Me

Age: 22
Height: 171cm

25/02/2013
Weight: 200.6 lb

06/03/2013
Weight: 197.6 lb
Waist: 109cm

I'm a uni students as well as an otaku that basically sit in front of my computer for whole days and hardly workout at all. So i thought its time to start changing myself and head to the uni gym to get myself in shape.

Goal

-slim down as much as possible
-4 packs by May/June
-6 packs by December

Workout



I'm staying in dorm and eat in school cafeteria so my diet is a bit hard to control due to the menu change everyday. However, i will try to cut down my fatty food intake as much as possible.
All kind of advises are welcome since im noob to this.

This post has been edited by chinti: Mar 7 2013, 02:33 PM

25/02/2013

-Dumbbell bench press (flat) 3x10 (15lb)
-Dumbbell bench press (incline) 3x10 (15lb)
-Butterfly 3x8 (12lb)
-Bent over two-dumbbell row 3x12 (10lb)
-Dumbbell deadlift 3x10 (20lb)
-Plank 30 seconds

Breakfast

-croissant with ham, cheese, and egg

Lunch

-few small piece of grilled chicken with gravy

Dinner

-chicken condor blu, egg, salad

Why is my leg tired from doing dumbbell deadlift? I thought it should be working my back...
Should i get myself some protein whey?

This post has been edited by chinti: Mar 1 2013, 09:44 AM

it works on your legs to some degree. compound movements are like that. check out razorboys deadlift thread in the BB section. its pinned

you can get whey no problems

ic, i thought i did smtg wrong n causes my legs to sore. thx, nv knew it workout my leg as well

whenever you are not sure, do check it out here
http://www.bodybuilding.com/exercises/deta...mbbell-deadlift

It gives you full details of muscles used, movement videos and pictures as well.

All the best.

ok, thanks

26/02/2013

-Treadmill 3.0 incline 4.0 speed 45 minutes
-Plank 2x30 seconds

Breakfast

-croissaint with ham, cheese and egg + two side egg



Lunch

-chicken bites and wedges....fatty food no choice due to thats all they serve in cafeteria today...
-an apple



Dinner

-two piece of chicken nugget, mashed potato and pasta
-an apple



can i just skip my meal and only drink water and eat apple if they serve all this fatty food on that day? or isit unhealthy?

This post has been edited by chinti: Feb 27 2013, 10:18 AM

27/02/2013

-Alternate incline dumbbell curl 3x10 (10lb)
-Alternate hammer curl 3x10 (10lb)
-Lying dumbbell triceps extension 3x8 (10lb)
-Seated triceps press 3x8 (10lb)
-Arnold dumbbell press 3x8 (10lb)
-Plank 2x30 seconds

Breakfast

-two piece of french toast and two eggs



Lunch

-roast beef and turkey sandwich



Dinner

-baked spaghetti and meatballs



man my tricep is so sore that i cant lift my arms when i shower...

28/02/2013

-Treadmill 3.5 incline 4.0 speed 30 minutes
-Plank 2x30 seconds

Breakfast

-1 piece of sausage, scramble egg, small piece of waffle



Lunch

-egg with 1/4 rice

Dinner

-subway chicken terriyaki with cucumber and lettuce, no cheese

since you are trying to loose weight, I would not make the subway with terriyaki as a regular diet, rather go with tuna and check on the sauce that you put on as well.


as for the rest, just dont want to overload you with information, just continue for the next 3 weeks, or so, we could discuss it on.

This post has been edited by VeeJay: Mar 1 2013, 03:15 PM

Ok, I din make subway my regular diet. I went out to buy whole meal bread n egg n thought I get a subway since I haven't have them for half a year. My diet is now breakfast two toast bread n one poached egg, lunch protein shake, dinner vege.

01/03/2013

-Leg press 3x12 (83lb)
-Leg extension 3x10 (52lb)
-Leg curl 3x10 (60lb)
-Plank 2x30 seconds
-Cycling 10miles

Breakfast

-3 piece toast bread with nothing on it

Lunch

-fried rice (fatty.... )

Dinner

-4 piece toast bread with 2 poached egg on it

Gym close two days for basketball competition~!

03/03/2013

-Treadmill 4.0 incline 3.5 speed 40 minutes
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-3 piece toast bread with 2 poach egg



Lunch

-no lunch today due to late breakfast

Dinner

-vege with egg and noodles with dunno what sauce...taste like chajang sauce...not sure how fat isit, eat 1 bowl..


tried burst training but heart cant take it, do 1 set and do normal treadmill....

This post has been edited by chinti: Mar 6 2013, 08:47 AM

hey bro, i would suggest u not to try any of those running type. get yorself a health scan or body scan to check on yor level of visceral fats. its deadly if u train blindly without knowing if yor heart can handle it.
\
i would suggest u must control on yor diet with clean food and do fast walk instead of jogging. walk further and do compound excersize like push up, crunch, etc.

im not sure where i can get a health scan over here, but i will b doing fast walk from now on

ok sure.....i will also try to help u to find out as well.

Thx bro for so much help

04/03/2013

-Dumbbell bench press (flat) 3x10 (15lb)
-Butterfly 3x10 (12lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x10 (20lb)
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-croissant with ham, and egg

Lunch

-vege and egg

Dinner

-baked spaghetti, red bean, vege, and egg



is that much coleslaw (3 tablespoons) fattening?
din eat all, eat 1 and a half tablespoons and stop d, i think is fattening...

This post has been edited by chinti: Mar 5 2013, 08:20 AM

switch yor dinner with yor lunch as lunch should take in heavier since u r going gym, else later u dont have energy for weight training. coleslaw is ok if the mayonaise used is low fat type.
as long u maintain yor input of kcal is below 1.8k. google search for the food estimated calories or check the nutritional information at the back of each packaging.

I'm having all my meal in cafeteria so no nutrition fact but if I google the food, all 3 meal is less than 1.5k

04/03/2013

-Treadmill 4.0 incline 4.0 speed 40 minutes
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-croissant with ham, egg, and cheese

Lunch

-rice with stew beef

Dinner

-4 toast bread with 2 egg

06/03/2013

-Alternate incline dumbbell curl 3x10 (15lb)
-Alternate hammer curl 3x10 (10lb)
-Lying dumbbell triceps extension 3x10 (10lb)
-Seated triceps press 3x10 (10lb)
-Arnold dumbbell press 3x10 (10lb)
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-crossaint with ham, cheese, and egg

Lunch

-protein shake

Dinner

-club sandwich

This post has been edited by chinti: Mar 14 2013, 08:28 AM

07/03/2013

-Treadmill 4.0 incline 4.0 speed 40 minutes
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-croissant with ham, cheese, and 3 egg

Lunch

-protein shake

Dinner

-burito and soup (about 500 calories)

This post has been edited by chinti: Mar 8 2013, 08:55 AM

08/03/2013

-Leg press 3x12 (83lb)
-Leg extension 3x10 (52lb)
-Leg curl 3x10 (60lb)
-Plank 2x30 seconds
-Crunches 3x10

-Treadmill 4.0 incline 3.5 speed 25 minutes

Breakfast

-protein shake

Lunch

-fried rice

Dinner

-1/4 noodles with vege and egg

10/03/2013

-Treadmill 4.0 incline 4.0 speed 40 minutes
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-ramen

Lunch

-no lunch

Dinner

-sub with ham

11/03/2013

-Dumbbell bench press (flat) 3x10 (15lb)
-Butterfly 3x12 (12lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x10 (20lb)
-Plank 2x30 seconds
-Crunches 3x10

Breakfast

-croissant with ham, cheese, and egg

Lunch

-protein shake

Dinner

-sub with ham

12/03/2013

-Treadmill 4.0 incline 4.0 speed 40 minutes
-Plank 3x30 seconds
-Crunches 3x12

Breakfast

-no breakfast

Lunch

-club sandwich

Dinner

-1/4 pasta, vege and egg

13/03/2013

-Alternate incline dumbbell curl 3x10 (10lb)
-Alternate hammer curl 3x10 (10lb)
-Lying dumbbell triceps extension 3x10 (10lb)
-Seated triceps press 3x10 (10lb)
-Arnold dumbbell press 3x10 (10lb)
-Plank 3x30 seconds
-Crunches 3x12

Breakfast

-crossaint with ham, cheese, and egg

Lunch

-protein shake

Dinner

-club sandwich

did ur weight reduce?

Yeap, according to today measurement total loss 3kg

3 kg in how many months?got take any fat burner?shud make u progres more faster..

3kg in 3weeks, nop not taking any fat burner

14/03/2013

-Treadmill 5.0 incline 4.0 speed 40 minutes
-Plank 3x30 seconds
-Crunches 3x12

Breakfast

-croissant with ham, cheese, and egg

Lunch

-protein shake

Dinner

-club sandwich



This post has been edited by chinti: Mar 15 2013, 08:47 AM

25/03/2013

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (18lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Plank 2x30 seconds
-Crunches 3x12

Breakfast

-no breakfast

Lunch

-pasty
-protein shake

Dinner

-sub with ham

one week spring break weight increase again...

This post has been edited by chinti: Mar 26 2013, 08:10 AM

28/03/2013

-Leg press 3x12 (83lb)
-Leg extension 3x12 (52lb)
-Leg curl 3x12 (60lb)
-Plank 3x30 seconds
-Crunches 3x12

-Alternate incline dumbbell curl 3x10 (10lb)
-Alternate hammer curl 3x10 (10lb)
-Lying dumbbell triceps extension 3x10 (10lb)
-Seated triceps press 3x10 (10lb)
-Arnold dumbbell press 3x10 (10lb)

-Treadmill 5.0 incline 4.0 speed 20 minutes

Breakfast

-croissant with ham, cheese, and egg

Lunch

-protein shake
-omelet

Dinner

-protein shake
-club sandwich

This post has been edited by chinti: Mar 29 2013, 10:54 AM

01/04/2013

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x10 (24lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Plank 3x30 seconds
-Crunches 3x12

Breakfast

-croissant with ham, cheese, and egg

Lunch

-protein shake

Dinner

-club sandwich

This post has been edited by chinti: Apr 2 2013, 08:12 AM

02/04/2013

-Treadmill 5.0 incline 4.0 speed 40 minutes
-Plank 3x30 seconds
-Crunches 3x12

Breakfast

-croissant with ham, egg, and cheese

Lunch

-rice with stew beef

Dinner

-club sandwich

07/04/2013

-Alternate incline dumbbell curl 3x12 (10lb)
-Alternate hammer curl 3x12 (10lb)
-Lying dumbbell triceps extension 3x12 (10lb)
-Seated triceps press 3x12 (10lb)
-Arnold dumbbell press 3x12 (10lb)
-Plank 4x30 seconds
-Crunches 4x12

Breakfast

-no breakfast

Lunch

-chicken fried steak, egg

Dinner

-club sandwich

been busy the past few days with tons of assignment and midterm so missed a few days gym...

08/04/2013

-Leg press 3x12 (99lb)
-Leg extension 3x10 (52lb)
-Leg curl 3x10 (79lb)
-Plank 4x30 seconds
-Crunches 4x12

-Treadmill 5.0 incline 4.0 speed 30 minutes

Breakfast

-croissaint wit ham, cheese and egg

Lunch

-protein shake

Dinner

-red beans and meatball

09/04/2013

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (25lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Plank 4x30 seconds
-Crunches 4x12

Breakfast

-croissant with ham, cheese, and egg

Lunch

-protein shake

Dinner

-tuna sub

13/04/2013

-Alternate incline dumbbell curl 3x12 (10lb)
-Alternate hammer curl 3x12 (10lb)
-Lying dumbbell triceps extension 3x12 (10lb)
-Seated triceps press 3x12 (10lb)
-Arnold dumbbell press 3x12 (10lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill incline 5.0 speed 4.0 30min

Breakfast

-no breakfast

Lunch

-sausage and egg

Dinner

-club sandwich

16/04/2013

-Leg press 3x12 (99lb)
-Leg extension 3x10 (52lb)
-Leg curl 3x10 (79lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill Incline 5.0 Speed 4.0 30min

-Treadmill 5.0 incline 4.0 speed 30 minutes

Breakfast

-no breakfast

Lunch

-rice and stew beef

Dinner

-club sandwich

17/04/2013

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (25lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill Incline 5.0 Speed 4.0 35min

Breakfast

-croissant with ham, cheese, and egg

Lunch

-grill chicken and red bean

Dinner

-club sandwich

19/04/2013

-Alternate incline dumbbell curl 3x12 (10lb)
-Alternate hammer curl 3x12 (10lb)
-Lying dumbbell triceps extension 3x12 (10lb)
-Seated triceps press 3x12 (10lb)
-Arnold dumbbell press 3x12 (10lb)
-Plank 4x30 seconds
-Crunches 4x12
-Treadmill incline 6.0 speed 4.0 35min

Breakfast

-no breakfast

Lunch

-stir fry noodle

Dinner

-rice, vege and egg

25/04/2013
-Leg press 3x12 (99lb)
-Leg extension 3x12 (52lb)
-Leg curl 3x12 (79lb)

-Dumbbell bench press (flat) 3x12 (15lb)
-Butterfly 3x12 (25lb)
-Bent over two-dumbbell row 3x12 (15lb)
-Dumbbell deadlift 3x12 (20lb)
-Crunches 4x12
-Plank 4x30 seconds

Breakfast

-no breakfast

Lunch

-club sandwich

Dinner

-tune sandwich

This post has been edited by chinti: Apr 26 2013, 08:49 AM

You study USM ?