Hello everyone,

Alright, I'll get straight to the point.

I started and stopped my workouts 3 times in the past 8 months. One of the reasons being that once I do the workouts for nearly a month, I try to increase the intensity but I can't cope up with it. I get tired and feel like not working out at all.

Also, I don't have any idea what food should I avoid eating. What should my diet plan be? I don't wanna jump into protein packs and all because I am doing my workouts at home (just basic stuff). Before I join a proper gym, I wanna make sure I have enough stamina and I am already good enough for hardcore stuff.

About me:
I am roughly 65-68 kilos, almost 180-182 centimeters.

Any sifus who can guide me?

Thank you very much.

the best is to join a group exercise gym

like pushmore, nova, muayfit...

you make friends, the groups works out together and you learn about diet and nutrition...

one you reac some level then you can train on your own

Ask a friend to go gym with you. Never train alone. Might demotivate you. Where do you live btw?

I am in KL.
I want to at least start working out again so, I at least have some stamina to join the gym and not embarrass myself later there!

What is there to be embarrass about?
Have it crossed you mind that perhaps you failed 3 times is because you do not have the discipline nor motivation to continue working out alone??

No big deal man. Those that laugh at you when u did wrong rather than correcting u, are ass, regardless how they look, ignore them.

Grow your ego to supreme heights, and then there shall be no shame.

hi there.. im starting out starting strength program. want to join me?

Sounds great to me. Pm me more details, bro!

That sir, is the cause of you not starting. Everyone starts from zero. Everyone make mistakes. Just join the gym and make mistakes, honestly I dont think anyone will laugh at you.

Sir, it's not even about people laughing. I just wanna make sure that if I spend some time in the gym, it's productive. That's why I am starting at home for now.

uhh what are u trying to do?
from the way u write the first post i guess u want to put on weight? or just want to build up stamina? or not enough stamina to lift weights? or?

So, your problems:
1. Cant cope with high intensity
Are you resting enough? Give a rest day between workout, don't sleep late
Are you eating enough? Google IIFYM
Do you actually follow a program or just hantam biceps chest shoulder as many reps as you can? What ever you do, you must squat and deadlift, you'll regret if you don't do these 2.

2.Stamina problem
Go jog once a week, 2km > 3km > 5km > 7km >10km

3.What is hardcore?
Mr Olympia? You'll never get there.
Scare too big? Nah it is not that easy

This post has been edited by helven: Apr 14 2016, 11:58 AM

1. I am not really resting enough and I go to bed late. I can't really change that because of my job.
I am eating enough. I've checked IIFYM and I am trying to cut out the junk portion from my daily routine too!

I don't really follow a plan, to be honest. I do squats, they are one of my favorite.

I jog everyday for like 5 kilometers...?

Nah, just wanna look in shape. I don't care about being massive.

I am not trying to gain weight... I am trying to build stamina, probably. Yes, I feel tired after 25-30 pushups and that's sorta too less, I guess.

It is fine to do workout at home for at least 3 times per week. Try to introduce cardio exercise into it as you should have a rest day after resistance exercise. This is because you need time for your muscle recovery. Cardio exercise is good for heart health. Start it low and gradually increase based on your body strength. Protein is require for muscle growth and recovery as muscle made of protein. Protein powder is a good choice but you can eat meat from free range chicken, free range eggs, peas..... Many vegetable also high in protein. Make sure you get hydrate enough by drinking water consistently. Water store in muscle, not fat. Based on your given height and weight, your BMI is normal but not sure your body fat %. Make sure you have enough good quality sleep for at least 6-8 hours as 90% of your body repair and detox during sleep. Try to cut down sugary and processed food as they are the enemy of your hormone and enzyme to work in optimal levels. Nutrients do play a big role. Do PM me if you need further clarification. Keep it up!

Idk if this is the cause because I'm not a runner. I am no where near sifu but I can tell you my experience and how I feel.
When I do Darklight's routine on the stickies, with no cardio, my stamina is pretty bad, I cant catch my breath even on my squat.
Then I start jog 7km weekly, it works great.

Then I swap to another routine, 4 days a week. Body cant cope with it.

Then I swap back to 3 days week, but sleep at 2am, greatly decrease the performance

So from the experiment I did, I roughly know what my body can do. Hope it helps.

Embarrass apa........

When I started I was using weights similar to pink dumbbells.
I was doing rows with an empty barbell.
I was doing OHP with an empty barbell and struggles on the 8th rep.

If you're not sure about something, try asking someone for tips and guidance... Don't stop researching yourself..

1. Everyone has a different type of body. You really can't rush this because it's all up to how your body growth. When you increase the intensity and realize that you can't cope with it, then stay back at the original plan and you can try again after a month or so. Patience is the key. People don't see changes in one month or so

2. The most fundamental foods you should avoid for whatever reasons are those that you know that is bad for health. Sugar (candy, ice cream, dessert, etc), fried food (fried chicken, fried whatever, etc), high calories (burger, etc. It's not a must to deal with protein pack and stuff unless you want serious mass. Just focus on the basic of take more veggie, take more fruits, drink more water and that will do.


If your job causes you insufficient sleep, that would affect alot because the key for performance and good body condition heavily depending on good night sleep. Without a good night sleep, whatever perfect workout plan would go down to the drain.