I have been struggling with my weight for years. It's frustrating to see the fat blob in the mirror and the gradually increasing difficulty to look good in photos. So I've made up my mind. Screw losing weight just to look thin. I wanna grow muscles. I wanna grow big. I wanna be strong. Hence the description of this thread - Go Big or Go Home.

My starting weight is 111kg. Being about 175cm tall, it's amazing how I drag this load around for so long. Gloriously obese, if you check the BMI scale.

I will be sharing my workout routines, meals and some pictures soon.

[EDIT]

As promised, here are some pics.


[EDIT 2.0]

My starting weight should actually be 107.1kg.

This post has been edited by decypher: Jun 21 2013, 09:20 PM

As soon as I get home. At work I don't want to show my semi naked pics. LOL

Top post updated with pics.

My workout is loosely based on the sticky threads I've been reading here and BB.com. I have just begun and need comments on my routines. I am looking to grow BIG.

Here's a lowdown on what was done previously:

7th June 2013
30 mins walk at increasing gradients and 5.0mph speed as warm up

Hyperextensions 3x5

Squat 20kg 3x5

Dips 3x5

Leg Press
60kg 1x5
80kg 1x5
100kg 1x5

Crunches 3x5

9th June 2013
30 mins walk at increasing gradients and 5.0mph speed as warm up

Hyperextensions 3x5

Total Abdominal Crunch
40kg 1x5
60kg 1x5
80kg 1x5

Chin ups
Counterweight: 50kg 3x5

Squat 20kg 3x5

Standing Military Press 10kg 3x5

Pendlay Rows 10kg 3x5

This post has been edited by decypher: Jun 12 2013, 09:49 AM

11th June 2013

30 mins walk at increasing gradients and 5.0mph speed as warm up

Barbell Squat 30kg 3x5

Hyperextensions 3x5

Bench Press
20kg 2x5
30kg 1x5

Deadlift 50kg 1x5

Crunches 3x8

This post has been edited by decypher: Jun 12 2013, 09:48 AM

Hi bro, thanks for your suggestion. I will weigh-in every week to keep track.

Yo, thanks for the suggestion. I am considering whey protein as meal substitution. I wonder if it really works, and which meal of the day should I swap?

Also, due to work commitment, I can't go to the gym everyday. I go on 3 non-consecutive days a week, also to let my body rest. Are you isolating muscle group for training?

This post has been edited by decypher: Jun 13 2013, 09:43 AM

13th June 2013

Feeling incredibly lazy today, probably due the heavy lunch. Had rice with kuluyuk, winged beans and omelette.

At the gym after warm up I attempted chin ups, and it zapped away all my energy instantly!

Anyway, here's what I did.

30 mins walk at increasing gradients and 5.0mph speed as warm up

Chin ups
Counterweight
70kg 2x5
60kg 2x5
50kg 1x5 (failed at 4th rep, rested for few seconds before pushing 2 more reps)

Weighted Hyperextensions
5kg 5x5

Total Abdominal Crunch
50kg 1x5
60kg 1x5
70kg 3x5

Deadlifts
50kg 1x5

Inclined Bench Press
20kg 4x5
30kg 1x5

Bench Press
20kg 4x5
30kg 1x5

Leg Curl
20kg 3x5
30kg 2x5

Woke up next day feeling EXTREMELY sore.

This post has been edited by decypher: Jun 14 2013, 09:32 AM

I am looking to bulk up.

So whey protein is not a meal replacement, but just a supporting supplement. Got it.

Think I should practice eating in moderation, because while I am looking to bulk up, I am still fatty in many areas.

16th June 2013

20 mins walk as warm up (slacking off?!)

Bench Press
20kg 4x5
30kg 1x5

EZ Bar Arm Curl
5kg 5x5

Dips
Counterweight 70kg 1x5
60kg 4x5

Seated Leg Press
~70kg 2x5
~100kg 2x5
~120kg 1x5
(Weight calculated in pounds, instead of kg)

Standing Military Press
10kg 5x5 (failed at 4th set, 3rd rep... rested a bit and continued)

Weighted Hyperextensions
5kg 5x5

Barbell Squat
30kg 4x5
40kg 1x5

Left the gym feeling quite unsatisfied because my legs were not jello. Heavier squats next time!

Post Workout weight measurement: 109.1kg (-1.9kg from last weigh-in)

This post has been edited by decypher: Jun 16 2013, 05:07 PM

I personally feel that it is better for me to CUT now, to get lean first.

Right, I am going to reduce my intake, plus eat as clean as possible. Hope to post a few pics of my food for the next few days.

Weigh-in right after waking up: 107.1kg

Breakfast: 3 boiled eggs, and a cup of fresh milk.

This post has been edited by decypher: Jun 17 2013, 08:42 AM

18th June 2013

Based on Bro DemasOng's advice, I am following a new routine. Should be eating clean as well, but I will try my best to follow the guideline.

Today's workout is DAMN TIRING. My arms were about to give way, but luckily I survived.

Walk + Jog
20 mins

Wide Grip Pull-up
Counterweight 70kg 1x15, 1x13, 1x12

V-Bar Press-down
15kg 1x15, 1x13, 1x12

Flat Bench Press
10kg 1x15, 1x13, 1x12

Seated Barbell Shoulder Press
15kg 1x15, 1x13, 1x12

Deadlifts
20kg 1x15, 1x13, 1x12

Seated Cycling
20 mins

My only gripe is that I did not eat anything pre-workout and was hungry when entering the gym. Surprisingly hunger was gone soon after. Will resolve to eating something hours before workout.

Came home, had dinner (some rice and chicken breast+vege).

Before sleep later will take a cup of milk and whey protein.

This post has been edited by decypher: Jun 18 2013, 11:36 PM

No bro. 107.1kg is at the morning after waking up. 111kg is an old measurement some time ago, and i rarely measured myself since.

tbh 107.1kg should be my starting weight.

This post has been edited by decypher: Jun 21 2013, 08:26 AM

20th June 2013

It's legs and lower back day. What a mess!

Had some watermelon pieces as pre-workout.

I couldn't do what I initially aimed to do, which is to lift heavy, but I guess I can gradually increase them after a few more sessions.

Got tired of the treadmill today so resorted to cardio waves.

Cardio Wave Machine
Went on a preset routine on 25/25 effort for 20 mins

Squats
20kg 1x15, 1x13, 1x12

Stiff-Leg Deadlifts
10kg 1x15, 1x13, 1x12

Stationary Barbell Lunges
Left leg 10kg 1x15, 1x13, 1x12
Right leg 10kg 1x15, 1x13, 1x12

Calve Raise
60kg 1x15, 1x13, 1x12

Leg Curls
30kg 1x15, 1x13, 1x12

Leg Press
80kg 1x15, 1x13, 1x12

Total Abdominal Crunch
60kg 1x15
70kg 1x13, 1x12

After the last workout, tired as f*ck! Went home, had dinner (Pan-seared Salmon). Sleep after downing a cup of milk.

NEXT DAY
Extremely sore but loving it!

PS, Lunges are teh pwn!

This post has been edited by decypher: Jun 21 2013, 11:43 AM

23rd June 2013

30 mins brisk walking on the treadmill

Assisted Pull-ups
Counterweight 70kg 1x15, 1x13, 1x12

Standing Military Press
15kg 1x15, 1x13, 1x12

Dumbbell Flies
10kg a side 1x15, 1x13, 1x12

Dumbbell Lateral Raises
5kg a side 1x15, 1x13, 1x12

Incline Bench Press
10kg 1x15, 1x13, 1x12

Oh my shoulders... It's so sore now I dare not imagine the sensation tomorrow. I have come to terms that the magnitude of soreness is proportional to the intensity of workout done. The more sore the better! Bring it on!

Weigh-in on 25th June 2013

Scale shows: 106.5kg
Last week: 107.1kg
Difference: -0.6kg

25th June 2013

Lazy day. PFFF. I entered the gym hungry, I mean, literally. Stomach was making noises but I pressed on.

Brisk Walking
20 mins

Flat Bench Press
10kg 1x15, 1x13, 1x12

Assisted Wide Grip Pull-ups
Counterweight 70kg 1x15, 1x13, 1x12

Barbell Shoulder Press
5kg 1x15, 1x13, 1x12

V-Bar Pressdowns
30kg 1x15, 1x13, 1x12

Deadlifts
13kg 1x15, 1x13
15kg 1x12

Today I am focused on keeping my form correct throughout the workout. No point advancing to heavier weights when my lousy form puts my back at risk.

This should serve as a baseline for future improvement.

26th June 2013

I know, I know... I just worked out yesterday so why am I pumping iron today? Tomorrow I am expecting to work real late, and miss a gym session. So today I'm working out lightly at home.

Have some weights, a pair of dumbbells and a cheap barbell at home to play around with.

10 mins on the stepper.

Squats
3x10

Dumbbell arm curls
5kg 3x10

Triceps Extension
2.5kg 3x10

Deadlifts
10kg 3x10

Standing Barbell Shoulder Press
10kg 3x10

Just having fun. Hope to make it for gym tomorrow.

This post has been edited by decypher: Jun 26 2013, 10:56 PM

As promised in an earlier post, here are some things that I usually eat.



Eggs, usually for breakfast. Hard boiled.



Chicken breast with Oregano topping on Zucchini slices.

28th June 2013

Today is legs day!

10 mins brisk walk
10 mins jog

Leg Extension
30kg 1x15, 1x13, 1x12

Leg Curls
25kg 1x15, 1x13, 1x12

Lunges
1x15 on each side

Seated Leg Press
70kg 1x15, 1x13
90kg 1x12

Seated Calf Raise
70kg 1x15, 1x13
90kg 1x12

Barbell Squat
30kg 1x15, 1x13, 1x12

Hyperextensions
1x15, 1x13, 1x12

Legs felt like jello, but I love it!

30th June 2013

I absolutely love today's workout! Probably due to the pre-workout snack of 3 red apples, that I am feeling so energetic in the gym today.

25 mins walk @ 5 kmph
5 mins jog @ 9 kmph

Incline Bench Press
10kg 1x15, 1x13
12.5kg 1x12

DB Shoulder Press
7.5kg 1x15, 1x13
10kg 1x12

DB Fly
5kg 1x15, 1x13
10kg 1x12

DB Lateral Raise
5kg 1x15, 1x13
10kg 1x12

Pull-ups
Counterweight 70kg 1x15
Counterweight 65kg 1x13
Counterweight 60kg 1x12

Total Ab Crunch Machine
50kg 1x15
60kg 1x13
70kg 1x12

Weighted Hyperextensions
5kg 1x15, 1x13, 1x12

Pull-downs Machine
30kg 1x15
40kg 1x13
60kg 1x12

Row Machine (Pulley)
Can't remember the poundage/weightage but it was on the third lightest switch. 1x15
Increased by one switch 1x13
Increased by another switch 1x12

Need to go back and check the poundages!

That's it for today's workout. F*cking tired but VERY HAPPY.

Downed one serving of ON Gold Standard Whey right after bath.