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TSlow yat 82
post May 18 2014, 09:19 PM

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highly recommend people to take bcaa for preworkout especially those in caloric deficit., i onli took 1caps at 6gram. n it works wonder. no more muscle mass losses infact it increase muscle roughly 1kg b4 take bcaa..


TSlow yat 82
post May 25 2014, 03:02 PM

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finally, achieve 66.1kg. it seems at d expense of muscle mass. anyway, not important anymore as long i tried my best n achieve 66kg.

d next phase i will try on purely strength buliding for 1week. d good thing is m gonna eat at net tdee..

for strength building will onli concentrate as of below wit reps range 3-6. 5 sets +2sets (warm up):

SET A
Pecs n tricep
Bench press
Dips

SET B
shoulder n biceps
Overhead press
BB curl

SET C
legs n back
Deadlift
Front squat
Chin ups



edited:typo

This post has been edited by low yat 82: May 25 2014, 03:22 PM
TSlow yat 82
post Jun 1 2014, 11:56 PM

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QUOTE(GameFr3ak @ Jun 1 2014, 08:53 AM)
Bro, you may think that you've lost a lot of muscle mass but have your lifts got weaker? That's a good indication.

I think beginner like us may look bigger when we're fatter, so we thought we have a lot of muscle mass but in fact most of them are just fat. So when you shed that fat layer off, you're gonna start feeling small and paranoid that you've lost a lot of muscle mass.

Muscle loss won't gonna happen rapidly unless you have too high of a deficit in your diet. Or you're doing something extreme...

and how did you measure your muscle gain/loss?
*
lift never got weaker. i able to maintain / increase it. m not sure muscle mass 1-2kg is alot or not, but i do record muscle mass value weekly from january till now (51.Xkg to 52.Xkg (due to creatine) to current 49.Xkg). from d trend, it does reduce muscle mass. from mirror, i feel all ok.

btw, i use tanita body composition to measure muscle gains n losses

when now m thinner , my fren ask me to eat more, they said i looks ill... sweat.gif but i never felt so great b4!!

edited: typo

This post has been edited by low yat 82: Jun 1 2014, 11:56 PM
TSlow yat 82
post Jun 2 2014, 08:45 AM

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QUOTE(GameFr3ak @ Jun 2 2014, 07:54 AM)
Your friend just want you to be fat  shakehead.gif

But I think that's not an accurate way of measuring things. And the amount of water in your body could affect the calculation.
*
haha! not sure. mayb i 'look' healthier if more fat tongue.gif


yup, certainly not accurate n highly affected by water comsumption/ hydration / digestion level inside body but since i already bought it, so i jus use it lo...huhu. try to minise its error by measuring it at same timing n average it to monthly.
TSlow yat 82
post Jun 2 2014, 08:49 AM

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QUOTE(low yat 82 @ May 25 2014, 03:02 PM)
finally, achieve 66.1kg. it seems at d expense of muscle mass. anyway, not important anymore as long i tried my best n achieve 66kg.

d next phase i will try on purely strength buliding for 1week. d good thing is m gonna eat at net tdee..

for strength building will onli concentrate as of below wit reps range 3-6. 5 sets +2sets (warm up):

SET A
Pecs n tricep
Bench press
Dips

SET B
shoulder n biceps
Overhead press
BB curl

SET C
legs n back
Deadlift
Front squat
Chin ups
edited:typo
*
revising workout plan abit, decided to add another 0.5week for strength building. it feels so nice coz so minimal time spend at gym. had more time for family
TSlow yat 82
post Jun 2 2014, 12:27 PM

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QUOTE(GameFr3ak @ Jun 2 2014, 12:15 PM)
Try doing it early in the morning the moment you wake up after taking a piss and before you drink your water. This is how I measure my weight daily.
How long do you spend in the gym?
*
noted wit thanks biggrin.gif



currently durin this strength training, use 30min to 1 hr include warmup. lots of resting. muscle not feels extreme pump up. but weight lift increase 1.25kg-5kg .

b4 this during normal training spend 1.5hrs-2hrs.. vry tiring..lol sweat.gif
TSlow yat 82
post Jun 6 2014, 08:51 AM

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reupdating table. n also writing down strength training lastest loads. time to put down progressive strength training n get on wit pyramid style strength/hypertrophy training... yawwnn...

workout plan updates (REV: 06062014):

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TSlow yat 82
post Jun 26 2014, 08:39 AM

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witout knowing i act completed 2weeks of pyramid systems phase...zzz. time to get on wit strictly hypertrophy phase. reps range 10-12 for d next 3 weeks


workout plan updates (REV: 26062014):

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TSlow yat 82
post Jun 29 2014, 11:54 PM

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QUOTE(NGV22 @ Jun 29 2014, 03:02 AM)
wow that is one really high volume workout
*
huhu.. yup. somemore rest between sets 30-60sec. d load i think mostly r 40% +- of 1RM hmm.gif
TSlow yat 82
post Jul 18 2014, 09:18 AM

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QUOTE(low yat 82 @ Mar 4 2014, 09:21 AM)
retweaking again workout plan...n also needs redo supplement intake.. its kinda difficult to maintan muscle mass when running on cal deficit..according to tanita digital scales,it seems muscless mass r losing together wit fat. will take 2/5 scoop of whey protein b4 workout to try avoid muscle breakdown n  d rest after workout.

DAY A
PECTORALS & TRICEPS

DAY B
ABS & CARDIO ENDURANCE

DAY C
BICEPS & DELTOIDS

DAY D
LEGS & BACK


*
retweaking workout plan abit. having deadlift on d same day of legs day killed me...lol

DAY A
PECTORALS & TRICEPS

DAY B
ABS & CARDIO & DEADLIFT / LOWER BACK

DAY C
BICEPS & DELTOIDS

DAY D
LEGS & BACK & CARDIO

meanwhile for supplements, changing labrada isolean pro to vegan proteins...huhu. true no cholesterol proteins.

drool.gif drool.gif
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TSlow yat 82
post Jul 25 2014, 10:52 AM

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d next phase has come!!! purely strength buliding for 1week.

for strength building will onli concentrate as of below wit reps range 2-6. 5 sets +2sets (warm up):

SET A
Bench press
Dips

SET B
Overhead press
BB curl

SET C
Front squat
pendlay rows

SET D
crunch press
deadlift
TSlow yat 82
post Aug 4 2014, 11:10 AM

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QUOTE(low yat 82 @ Jul 25 2014, 10:52 AM)
d next phase has come!!! purely strength buliding for 1week.

for strength building will onli concentrate as of below wit reps range 2-6. 5 sets +2sets (warm up):

SET A
Bench press
Dips

SET B
Overhead press
BB curl

SET C
Front squat
pendlay rows

SET D
crunch press
deadlift
*
finish!! happy wit current progress. not sure wether to continue pendlay rows or not. always sprain my upper back. pain is bearable though...had warm up alot but still d same , mayb urat terkejut wit explosive movement..lol...

workout plan updates (REV: 04082014):

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This post has been edited by low yat 82: Aug 4 2014, 11:11 AM
TSlow yat 82
post Aug 4 2014, 11:38 AM

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QUOTE(Amedion @ Aug 4 2014, 11:19 AM)
Bro, I think you should build more strength before focusing on isolation workout. Deadlift should be in Back Day. Btw, no front squat?
*
yup. i noe my strength is veli lousy... haha!but dun really like do compound moves. vry boring tongue.gif

front squat got a... jus no back squat coz its will sprain my lower back icon_question.gif

deadlift is too tiring. has shifted it same day wit abs tongue.gif
TSlow yat 82
post Aug 4 2014, 04:32 PM

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QUOTE(Amedion @ Aug 4 2014, 11:56 AM)
Oh sorry.. I meant back squat..  sweat.gif

You should do compound first then only followed by isolation exercise. My opinion la..  tongue.gif

Back Day : Deadlift
Leg : Squat
Chest : Bench Press
Shoulder : Military Press

Build strength lor so that you can lift heavier.. Burn more calories..  icon_rolleyes.gif
*
i did do compound move b4 followed wit isolations, but not meant to built strength. mayb start next year follow ur advice build more strength. moreover now m still learning to do weightlifting d correct way icon_question.gif
TSlow yat 82
post Aug 6 2014, 02:41 PM

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1st time doin this type of meal myself...lol. need roughly 1 hr. make 2 sets for testing tongue.gif

brown rice 1cup
vege assorted 200g
chicken sausage 1unit
steam white egg 3unit
taucu sauce 1 tablespon

roughly 520 cal.. wit 26g protein..

Attached Image

TSlow yat 82
post Aug 28 2014, 11:45 AM

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another round of DIY meal...muehehe...

brown rice 1cup
mung bean boiled half cup
chicken n cheese cocktail sausage 2unit
fry egg 1unit


roughly 489 cal.. wit 27g protein..



Attached Image
TSlow yat 82
post Aug 29 2014, 01:26 PM

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finally, done my back squat 2 days ago wit no back pain wit weight 18kg 12reps 5sets. icon_idea.gif gonna add weight slowly. fcuk knee cannot over toes! lol.
TSlow yat 82
post Sep 9 2014, 09:03 AM

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last night achieve my 1st milestone. 1st time deadlift heavier than my bodyweight.. deadlift 70KG for 7reps rclxm9.gif rclxm9.gif it feels so heavy... n destroyed my shin in d process... lol

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TSlow yat 82
post Sep 9 2014, 04:49 PM

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QUOTE(SnailWithFingers @ Sep 9 2014, 02:12 PM)
how do you count the protein value from foods?
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its calculations based on nutrition facts or from myfitnesspal
TSlow yat 82
post Sep 17 2014, 05:02 PM

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breaking my Deadlift PR, but hav hurt my back...damn...hav alrady miss out deadlift 2 sessions in a row...

anyway, gonna take a few day rest mayb starting this weekend. in d meantime, m consumin glucosamine + msm and also urut urut abit hopin it will help to heal my back pain.

not sure m ready for next week pure strength workout... hmm.gif


workout plan updates (REV: 17092014):

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