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 laucy.my Workout Journal

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TSlaucy.my
post Sep 25 2016, 07:43 PM, updated 8y ago

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From: Klang


I've struggled with my weight all my life, often losing a huge amount of weight through crazy diets and no exercise at all and then ending up gaining more weight when I get stressed. This is the first time that I am trying to lose weight with exercise and hoping to keep at it, making it a lifestyle. At the moment weight loss seems to be ok when I am just watching my diet, as evident when I had to take a week off gym when I hurt my knee but when I went back, weight loss either stalled or I'd gain weight so still playing around with the whole diet/exercise balance. Any comments or constructive criticism highly welcomed.

Heaviest: 95kg (~41% body fat)
Lightest: 72kg

Current: 79kg
Height: 170cm
BMR: 1479 cal
TDEE: 2293 cal
Body fat: 34.4%
Cut: 1793 cal (179g protein, 80g fats, 90g carbs)

Workout
2x upper body
2x lower body

Hoping to add a 5th day as cardio day when I feel fitter and able to do so.

Ideal:
LB
UB
Rest
LB
UB
Rest
Cardio


This post has been edited by laucy.my: Oct 11 2016, 07:42 AM
TSlaucy.my
post Sep 25 2016, 08:02 PM

Getting Started
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161 posts

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From: Klang


25th September 2016
Lower Body

Treadmill
10 mins at 4.5 speed and 15 incline

Smith Back Squats
10 x empty bar
10 x 10kg
10 x 20kg
10 x 25kg
4x5 30kg

Smith Deadlift
10 x 10kg
10 x 20kg
4x5 30kg
2x5 35kg

Leg Press and Calf Press on Leg Press Machine
10 x 120lbs (straight feet)
10 x 130lbs
10 x 140lbs
10 x 120lbs (feet pointing outwards)
10 x 130lbs
10 x 140lbs
10 x 120lbs (feet pointing inwards)
10 x 130lbs
10 x 140lbs

Standing Calf Raises
10 x 40kg
10 x 60kg
10 x 80kg

Lunges with Dumbbells
10 x 6kg
10 x 8kg
10 x 10kg

Treadmill
18 mins at 4.5 speed and 12 incline
2 mins at 4.5 speed and 15 incline (treadmill max)

Stretching

*Smith machine bar is 16 pounds, bar weight not included above

TSlaucy.my
post Sep 26 2016, 09:29 AM

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From: Klang


26th September 2016
Upper Body

Flat Dumbbell Chest Press, Chest Flyes, Tricep Pullover
10 x 4kg
10 x 6kg
10 x 8kg

Incline Dumbbell Chest Press
3x10 8kg

Dumbbell Hammer Curl, Tricep Kickback, Bicep Curl, Shoulder Press
10 x 4kg
2x10 6kg

Front Pulldown Machine
2x10 15lbs (each side)
2x5 20lbs (each side)

Preacher Curl Machine
3x10 16kg

BOSU Ball Chair Leg Raise
3x10 Knee to abs

Lat Pulldown Machine
10 x 35lbs
2x10 45lbs

Seated Row Machine
3x10 45lbs

Light shoulder and chest stretching

*Major power outage at gym today, no treadmills, aircond and any machine that requires electricity. Only lights and fan seem to be working so no treadmill walk today.




Food
3 x whey protein shake
1 x pre workout
131g wholemeal bread (I make my own bread so easier to count in g for calories and macros)
200g chicken breast
102g fish paste
135g cauliflower

1.5L green tea (2 tea bags)
1.5L water

Total: 1453 calories
Protein: 168g
Fat: 37g
Carbs: 78g

This post has been edited by laucy.my: Sep 26 2016, 11:12 AM
bafukie
post Sep 26 2016, 03:06 PM

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Carbs u need to bump up. Especially on training days. U will burn out sooner or later with such low carb.

Cardio - i have good experience training fasted when im on IF diet. Wake up 1/2 hour earlier. One cup of black coffee and then go walk for 30 -45 mins. (Not jog, current bf and weight i think u will hurt ur knee more than the benefits).
TSlaucy.my
post Sep 26 2016, 08:21 PM

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QUOTE(bafukie @ Sep 26 2016, 03:06 PM)
Carbs u need to bump up. Especially on training days. U will burn out sooner or later with such low carb.

Cardio - i have good experience training fasted when im on IF diet. Wake up 1/2 hour earlier. One cup of black coffee and then go walk for 30 -45 mins. (Not jog, current bf and weight i think u will hurt ur knee more than the benefits).
*
Do you suggest going over the 90g on training days? I followed the macros for cutting from the TDEE calculator website. I am new to this, not sure how bad it is to go under or over fats and carbs. I know I have to hit the protein though. Hmm....I might just try making my 5th training day just starting with walks then. Thank you for advice smile.gif
bafukie
post Sep 27 2016, 06:42 AM

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Prolonged low carb ie less than 100g will send yr metabolic rate to decrease. Not a good thing. I would rather do this, low carb on non training day n start loading up carb to 1g/lb on training days. Its like carb cycling. More when u train, less when yr not. All the best!!!
TSlaucy.my
post Sep 27 2016, 08:34 PM

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From: Klang


QUOTE(bafukie @ Sep 27 2016, 06:42 AM)
Prolonged low carb ie less than 100g will send yr metabolic rate to decrease. Not a good thing. I would rather do this, low carb on non training day n start loading up carb to 1g/lb on training days. Its like carb cycling. More when u train, less when yr not. All the best!!!
*
I shall play around with that. Thank you! smile.gif
TSlaucy.my
post Sep 29 2016, 10:14 AM

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Joined: Aug 2016
From: Klang


29th September 2016
Lower Body

Treadmill
10 mins at 4.5 speed and 15 incline

Back Squats
10 x empty bar (20kg)
10 x 25kg
10 x 30kg
5x5 40kg

Deadlift
10 x empty bar (20kg)
10 x 30kg
5x5 39kg

Leg Press & Calf Press on Leg Press Machine (straight feet, feet pointed outwards, feet pointed inwards)
10 x 130lbs
2x10 150lbs

Standing Calf Raises
10 x 60kg
2x10 80kg

Treadmill
2.5 mins at 4.5 speed and 18 incline
2.5 mins at 4 speed and 15 incline

Stretching

*Switched from Smith squats and deadlifts to power rack. Felt like I drained all my energy after the squats, it seemed like I took forever to rest in between sets after that.Initially thought I can get away with 10 mins on treadmill at 18 incline after the weights, instead of usual 20 mins at 15 incline. After 2 mins, felt like I was going to die. Breathing was extremely difficult, felt like someone was choking me. Reduced speed to 4 and incline to 15 and only managed to last another 2.5 minutes. Was rather disappointed and frustrated. As I was driving back felt really nauseous and couldn't really concentrate properly so driving probably wasn't the best thing to do. Felt a bit better after having a protein shake upon reaching home.




Food
2 x whey protein shake
1 x pre workout
96g wholemeal bread
115g tofu with fish paste
112g stir fried kailan
156g smooth tofu
187g steamed grouper
40g steamed tomato
250g Thai red rice

1.5L green tea (2 tea bags)
1.5L water

Total: 1568 calories
Protein: 133g
Fat: 49g
Carbs: 148g

Ate like a piggy today, felt happy after food. Broke my fast last night with hokkien noodles, yee mee and sweet & sour pork (shared with family) because I had hunger pangs. Tummy felt like it was being cut lightly after eating so I quickly went to bed after that.

This post has been edited by laucy.my: Sep 29 2016, 11:55 AM
TSlaucy.my
post Sep 30 2016, 09:35 AM

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161 posts

Joined: Aug 2016
From: Klang


30th September 2016
Upper Body

Treadmill
10 mins at 4.5 speed and 15 incline

Flat Dumbbell Chest Press, Chest Flyes and Tricep Pullover
10 x 4kg
10 x 6kg
10 x 8kg

Incline Dumbbell Chest Press
3x10 8kg

Dumbbell Hammer Curl, Tricep Kickback, Bicep Curl, Shoulder Press
10 x 4kg
2x10 6kg

Front Pulldown Machine
10 x 15lbs (each side)
2x8 20lbs (each side)

BOSU Ball Chair Leg Raise
3x10 Knee to abs

Lat Pulldown Machine
3x10 25lbs

Seated Row Machine
3x10 45lbs

Decline Bench
3x10 Ab crunches

Dumbbell Side Bend
10x3 10kg each side

Mentally weak today, didn't get on treadmill after weights.
axtray
post Oct 1 2016, 07:36 PM

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i'd stay away from arm isolation workouts if i were you. use the time to do more compounds instead
TSlaucy.my
post Oct 3 2016, 09:48 AM

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QUOTE(axtray @ Oct 1 2016, 07:36 PM)
i'd stay away from arm isolation workouts if i were you. use the time to do more compounds instead
*
I'd happily do that as I really don't like the arm isolation bits but would you mind explaining a little more? Is it because my compounds aren't strong enough so the isolations wouldn't be helping much?
TSlaucy.my
post Oct 3 2016, 10:09 AM

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From: Klang


3rd October 2016
Lower Body

Back Squats
4-5 sets of 10 reps warm up, gradually increasing weight
5x5 40kg

Deadlift*
4-5 sets of about 10 reps warm up, gradually increasing weight
5x5 40kg
3 x 45kg

Leg Press and Calf Press (straight feet, feet outwards, feet inwards)
10 × 130lbs
2x10 150lbs

Standing Calf Raises
3x10 80kg

Prone Curl Machine
3x10 16kg

*Found that form kinda goes out the window when I go beyond 6 reps or so, regardless of weight so I tried to do as much as I can in the warmup sets while maintaining good form.

Stopped IF on Friday as per darklight's advice. Felt like I've been hit by a truck since then, feeling really tired despite having 8-9 hours sleep and constantly needing naps. Yesterday seemed to be ok so I'm hoping I got out of that phase. Seems like workout getting weaker each time, it should feel easier but at the moment it's going the other way. Not sure what is happening. Also I used to wake up at 6am, have protein shake then pre workout at 6.30am and go to gym at 7am. Normally won't feel hungry after workout. Added a slice of wholemeal bread to the protein shake I have since 2 weeks ago. Today however, my tummy was making sounds like crazy after workout, feeling heaps hungry. Lots of changes to workout and diet these 2 months, not sure if good or bad but time will tell.
TSlaucy.my
post Oct 3 2016, 10:29 AM

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TSlaucy.my
post Oct 3 2016, 11:11 AM

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From: Klang


So....I decided to experiment last night and made a savoury loaf of bread with garlic, chilli, cloves, black pepper, black sesame and poppy seed to be made into a tuna sandwich as post workout meal. It turned out to be the best tasting thing ever and I am so happy and excited!!!! If you are in Klang anytime I'll happily make one for you. Yes, you who are reading this. Yummy food must share smile.gif
bafukie
post Oct 3 2016, 02:41 PM

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Not sure u know why you should stop IF besides getting advice from pro. I usually do my own research and weighs the benefit and cons. Besides, adherence to a nutrition or training regime is always will be the foundation of success. Your call.
TSlaucy.my
post Oct 3 2016, 04:31 PM

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QUOTE(bafukie @ Oct 3 2016, 02:41 PM)
Not sure u know why you should stop IF besides getting advice from pro. I usually do my own research and weighs the benefit and cons. Besides, adherence to a nutrition or training regime is always will be the foundation of success. Your call.
*
I did it for 3 weeks and apart from the initial weight loss in the first few days, I've gained weight overall. As I was fasting 20 hours due to workout and school schedule, it became rather difficult to stuff 1200 calories worth of food in about one hour as that is really all the time I get to eat. Not going to lie, every single time I ate, I had to take frequent stops and even later on when I am walking, so that I wouldn't throw up. I would have continued it if darklight didn't say to stop but the truth is I gained weight and it was really stressful for me, especially when I was going about 500 under my cut calories and still not losing weight, added with the constant insults from my family because they are really against me going to the gym, taking protein shakes and eating so much protein. I've read a lot on here but there is still a lot I don't know so I am happy when someone guides me through it, hoping that that will finally be the thing that works.
axtray
post Oct 3 2016, 04:50 PM

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QUOTE(laucy.my @ Oct 3 2016, 09:48 AM)
I'd happily do that as I really don't like the arm isolation bits but would you mind explaining a little more? Is it because my compounds aren't strong enough so the isolations wouldn't be helping much?
*
Not really. If you're trying to lose the fat, doing more compounds will help by

1) building/work on more muscles which translates to you burning more calories, during and post workout. Your chest, back, legs are big muscle groups (bigger than arms at least), which if you focus on building them/getting stronger, will reward you with higher metabolism = higher bmr/tdee.

2) you'll work your arms alongside anyway. So it's killing 2 birds with one stone.

It's just a suggestion though.

This post has been edited by axtray: Oct 3 2016, 04:51 PM
TSlaucy.my
post Oct 4 2016, 09:57 AM

Getting Started
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161 posts

Joined: Aug 2016
From: Klang


4th October 2016
Upper Body

Treadmill
5 mins at 4.5 speed and 15 incline

Flat Dumbbell Chest Press, Chest Flyes & Tricep Pullover
10 x 6kg
2x10 8kg

Incline Dumbbell Chest Press
3x10 8kg

Dumbbell Hammer Curl, Tricep Kickback, Bicep Curl, Shoulder Press
10 x 4kg
10 x 6kg

Front Pulldown Machine
10 x 15lbs (each side)
2x10 20lbs (each side)

BOSU Ball Chair Leg Raise
3x10 Knee to abs

Lat Pulldown Machine & Seated Row Machine
10 x 35lbs
2x10 45lbs

Stretching

Played around with barbell chest press, assisted dips/chin ups, decline abs but didn't do complete set. Forgot to stretch yesterday after workout. Woke up this morning extremely stiff and sore. Lesson learned! Also it was horrible to lift with gloves. Had to take them off halfway otherwise wouldn't have been able to finish my sets.
TSlaucy.my
post Oct 4 2016, 09:58 AM

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From: Klang


QUOTE(axtray @ Oct 3 2016, 04:50 PM)
Not really. If you're trying to lose the fat, doing more compounds will help by

1) building/work on more muscles which translates to you burning more calories, during and post workout. Your chest, back, legs are big muscle groups (bigger than arms at least), which if you focus on building them/getting stronger, will reward you with higher metabolism = higher bmr/tdee.

2) you'll work your arms alongside anyway. So it's killing 2 birds with one stone.

It's just a suggestion though.
*
Noted. Thank you for the input! smile.gif
TSlaucy.my
post Oct 7 2016, 10:08 AM

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From: Klang


7th October 2016
Lower Body

Treadmill
10 mins at 4.5 speed and 15 incline

Back Squats
5x5 95lbs
4 x 105lbs

Deadlift
5x5 95lbs
5 x 105lbs

Step Bench Step-Up
3x10 105lbs

Barbell Hip Thrusts
3x10 15kg

Leg Press and Calf Press (straight feet, feet outwards, feet inwards)
10 × 130lbs
2x10 150lbs

Standing Calf Raises
3x10 80kg

Stretching

Had pre workout on empty stomach and headed straight to gym. No crazy heart pumps whatsoever but lifts didn't feel impossible like it did the last time. Not sure if I am improving or if it's just the effects of pre workout. Felt slightly nauseous after each set but was fine after resting a little and drinking heaps of water. Gloves are horrible but pretty sure I'll tear my skin soon so thinking of getting thinner gloves or the straps fighters use.

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