After saw so many people success in this forum, i'm going to have my own journal to force myself to diet

Personal stat
Name: Kelvin
Gender : male
Age: 20
Height : 175cm
Weight : 87kg
financial status : poor, no car
equitment : skipping rope, dumbell 15lbs, sport shoe
BF: unknown (no machine to check)
Pant waist: 36"
Status : Overweight, big belly, fat all the body
Personality : lazy
Reason : "STOP CALLING ME FATTY!!!!" , to be fit before enter U
Goal: FIT!!!! (70kg before 2008)
START DATE: 2 April 2007
Deadline: 2 June 2007 (cuz my study started , will extend deadline + change lifestyle cuz in different enviroment d)

Meal
first task : take out all my favourite junk food and gave to my family members. DONE
second task : tell everybody i'm on diet DONE
"NO" list : junk food, any drink contain high sugar, oily food, ice-cream, chocolate.
I write out what i ate in the past week, and i'll be doing the same if all the people think it's good for me.
Anything i write is the thing i ate.
and also, i drink 2 liter water per day(i force myself to drink)
Monday
breakfast : small cup milo + cookie
lunch : normal economic rice ( 1 vege + 1 taufu + 2 piece of chicken)
dinner : only home cook vege
Tuesday
breakfast: small cup milo + bread
lunch : Wan tan mee
dinner : only home cook vege
Wednesday
breakfast: small cup milo + cookie
lunch : economic rice (1 vege + 1 taufu + 2 piece of chicken)
dinner : only home cook vege
Thursday
breakfast: small cup milo + cookie
lunch : kuey tiao ching teng
dinner : only home cook vege
Friday
breakfast: small cup milo + bread
lunch : Wan tan mee
dinner : only home cook vege
Saturday
breakfast: none (wake up late)
lunch : bah kut teh (but just 1 very very small bowl of rice, 2 spoon only)
dinner : pasta + pizza at pizza hut (i know this is fat)
Sunday
breakfast: none (wake up late also)
lunch : economic rice ( 1 vege + 2 chicken)
dinner : half bowl of rice + curry fish

Workout
because i'm poor and lack of transport, so i'm not going to get a membership for gym.

I usually only workout at evening, after back from work.
I'll be doing only rope skipping for 1 hour and too lazy to jogging. jogging is boring

my workout is for everyday, no skip except special day.
skipping 1 hour, in the middle, i do all this exercise.
3 X 12 One Arm Dumbbell Bench Press
3 X 12 One-Arm Dumbbell Row
3 X 12 Standing Palm-In One-Arm Dumbbell Press
5 X 12 Concentration Curls
3 X 10 chin up
2 X 50 push up (i'm a scout (pengakap) before huh)
3 X 50 sit up

GOAL
1 X 10 Pull ups DONE
3 X 10 Pull ups
pants waist : 32" (now 34")
weight : 70kg (as long as don't look fat)
run 3km non-stop DONE
run 5km non-stop
6 pack (got 2 pack already)
long hair - need to be slim then only get long hair, cuz people say my face so fat with long hair



So everybody, please give me advise on my new lifestyle. i'm very open to any suggestion.

This post has been edited by Kelvinz: Apr 23 2007, 03:27 PM

You have to eat more frequently. At least 5-6 meals per day. Divide the total calories you consume in a day into 5-6 portions.

what the hell is wrong iwth u and cookies? ditch it if u wana be fit. and dont eat so much mee. more white rice and protein and fibre. pizza and pasta is insane


and then?


the weight scale is an unreliable measurement. trust the mirror more. weight is not a factor, body is.


get heavier weights. go to carrefour or wat ever and buy some 10kg sets of adjustable dumbbells. dont get the fixed ones. then add weight gradually as u grow. its 5bucks per kg. standard price.

jones is right...
stop taking noodles of any kind.

a serving of noodle contains too much carbs with very little protein + vege.

other than that, u're ok.
i'm kinda surprised you can do 3x10 chin ups right off the bat at that weight,
so kudos to you.

i'm working now, so i cannot eat while working(later kena fire ), and so i only eat before go to work (7.50am) and lunch hour (12.30pm-1.30pm) and after i back from work (7.30pm), so any suggestion? thanks a lot

uhm, cookie is the food i always eat at morning, so what else to eat beside that? oat only?
well, ok, when lunch time, i won't eat noddle anymore ok? i'll stick on rice. btw, any food contain high protein and low fat that i can take? prefer not supplement. egg perhaps?

cuz i'm too shy to diet, everybody say, "male diet for what?" , so after i declare, i'm more confident.

Oic, my dumbell is adjustable 1, but there didn't write any "KG" or "lbs", so i assume my dumbell is lbs, but last time my friend bring me go FF, i used to train with a dumbell with a wrote "30", but i feel it's even lighter then my "15" dumbell.

yes, i can do 10 chin ups only(but not really FULL chin up, just maybe 70% chin up, if do 100%, maybe can do 6-8 only), i always go to the "taman kanak-kanak" at my house there to do chin-up...hehe..i slowly slowly do, do 10 times, then rest, then 10 times again.... as i said, i'm a very active scout, i got strenght, but just i'm fat.
any other kind of exercise suggestion for me? i heard of crunch, but what is crunch?


Aiya, die, yesterday i go to eat sushi, cuz i my friend treat, he got membership, RM2 per plate only
well, i only eat those "luxuries" food once in a blue moon, cuz all of that is my friend treat 1, i won't go to pizza hut and eat pizza if it gonna take money out of my wallet

Well, thanks guys for the advise, i don't care if you are shot me, as long as it's a good advise, i'll take it...

This post has been edited by Kelvinz: Apr 11 2007, 10:55 AM

dude. u have to clear up the definition of DIET. diet doesn't have to mean eat less. diet means eat right.

dont take cookies in the morning, take eggs. 2 soft boil or hardboil eggs.

for the dumbbell i assume FF 30 is in lbs thus = 13.6kg and ur dumbbell is 15kg.

for ur chin up and push up and sit up, try to add reps in every last set then start with the previous last set u did. something like

day 1 push up
1x50
1x55

day 2 push up
1x55
1x60

and so on. increase. if u dont increase resistance u r not going to grow or burn. if u find it hard to finish the 1st set then dont add in the second set. add when ur body tells u to. GL

uhm..but eat less + eat right = faster fit?

i think i'll stick to my current eat style except no more noddle and cookie, i'm not really like egg i'll change my breakfast to "instant brown rice beverage"

actually, everytime i do the 50 push up, i force myself to do already wor, my face sure red red after the 50 push up nvm, i'll try to add 5 more times today.

i think for a better result, i'll add up jogging in the morning, and skipping in the evening. wake up 7.10, jog till 8, then go work..hehe....good idea huh? but don't know i can tahan till when..

jog in the morning is a good idea. dont eat less. eating too less will dmg your body. u have to eat enough, and eat good quality foods. no junk no fast food no fry and low fat.

I read some of the thread, some people said, eat something then only jog in the morning. however, won't you feel not well, if you run with something in your stomach "jumping"?

i've feel a bit "weak" these days after i eat less. Well, but i feel my tummy got small a bit

eat something when u jog in the morning, something little, a scoop of whey protein or some oats and milk, 15-30 minutes before u jog.

u eat less, ur tummy shrinks. but once u r back to your usual diet, ur tummy gets big immediately. by working out u build muscle mass, more muscle mass , higher metabolism rate, high metabolism rate, burns more calories then usual. so even u stopped workout for like 1-3 weeks and u remain ur diet ur tummy wont grow immediately. it will last for sometime. but not for long tho.

dont eat less for the sake of getting fit. fit doesn't mean skinny. and as u said, u feel weak, and weakling ain't fit. do it the right way. exercise, have a proper diet, instead of 3 big meals u take 6 moderate meals. put some effort and u'll see some result, pull a lot of effort and u'll see a lot of result.

11 april 2007

breakfast: milo + biscuit
lunch: economic rice (1 vege + 1 taufu + 1 curry chicken breast[cuz all the other chicken is fry 1]) RM2.50
4:30pm: ate 1 egg tart, my colleague treat me eat cuz she back from hospital after one month of giving birth.
dinner: mom didn't cook today, she ask me to eat myself, so i eat a lot of oat(2 cup and fruits). my housing area only got roti canai

Workout:
today i focus more on stepping, cuz i wanna learn "jump 1 times then swing 2 times" technique cuz it looks interesting, and i made it, i can do it whenever i want now

3 X 12 One-Arm Dumbbell Row
5 X 12 Standing Palm-In One-Arm Dumbbell Press
5 X 12 Concentration Curls
2 X 10 chin up
1 X 50 push up
1 X 50 sit up

overall duration: 1:30hour, i sweat a lotzzzzz cuz to train the new technique

jones007: ok,thanks, i'll eat when i feel needed, but i think my meal is quite ok now izzit? there contain no oily thing and i can't seperate it to 6 moderate meal as i cannot eat in working hour Well, i'm also building muscle in the same time when i eat "not so much", so i think it'll also make myself strong and fit right? even i feel a bit "weak" but i still can fully use my strenght+body+energy to do my exercise and didn't feel sleepy in office, so i think i didn't starve myself

i'm actually pretty impressed about your workouts.....they're quite good la, strong endurance.
now try addin 2 push-ups everyday.

yeah u can still build muscle. just at a slower rate. dinner try to go nearest mamak eat rice with curry lamb and vege. dont touch roti canai. i didn't touch roti canai for 4 months already.

Curry has a lot of calories... Don't think it's suitable if you are on diet.


This post has been edited by musclemass: Apr 11 2007, 09:50 PM

what are the other options in a mamak? fried chicken is worst right?

Tandoori grilled chicken

yup...

tandoori is so damn expensive and it taste like shit just doesn't fit me.

hehehe....today i can't make it to jog in the morning, and i feel not well so i took a MC today

the 50 + 5 push up i did yesterday i pretty hard, even with the only additional 5, it took my whole energy to do it my hand is shaking to pull my body up

Well, nasi lemak at mamak very fat, my aunty last time used to be slim but she said because she eat nasi lemak everyday, and now become.....

Is there anyway to learn pull up? If i'm not mistaken, chin-up is hold the bar with reverse grip. I hardly to pull myself up, I think i'm lack of lats muscle.

post my pick here

do chin up/pull up everyday la. even u cant pull urself up, pull half way oso never mind. i started off like tat. do it everyday. do a half pull up for 4-8 reps and 2 sets for it la.

hehe, that's what i'm doing now..
what u guys doing at 1.42am and 2.55am? isn't enought of sleep is important for muscle growing?

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Added on April 12, 2007, 10:46 pmBreakfast: 2 oat
lunch: mamak --> lamb + vege
dinner: vege + 2 apple

workout:
3 X 12 One Arm Dumbbell Bench Press
3 X 12 One-Arm Dumbbell Row
3 X 12 Standing Palm-In One-Arm Dumbbell Press
5 X 12 Concentration Curls
3 X 10 chin up
2 X 5 pull up
3 X 55 push up
3 X 50 sit up
skipping
duration: 1:30hour

This post has been edited by Kelvinz: Apr 12 2007, 10:46 PM

Ur dinner...

Kelvinz, a wise guru told me that 'weight loss starts from the mind'. I dont wanna sound like a Grandma but you gotta somewhat throw the laziness personality away - so to achieve 3/5km non-stop running you gotta run somewhat. Put that sports shoes to good use and jog away.

But then your workouts are bodyweight n endurance based. Very impressive

You've got a pretty good headstart on strength; build some serious muscles and your bellyfat will melt away....

Oh yes. EAT MORE! Shadowjass eats more than you.

This post has been edited by Syd G: Apr 13 2007, 01:19 AM

2x5 pull up. good start.
3x55 push up. good increment

and yes. EAT MOAR!!!!!!!!!!

Today i failed to wake up morning to jog!!!!!!, i been wake up but i'm just too lazy to stand up and go jog...and then sleep again

sorry Syd G, i'm still a lazy @$$, so I only plan to jog at morning and only skipping at evening maybe will add on later but not now first

from what i read from "fat loss" article who posted by musclemass. i think i need more protein to avoid muscle loss.
well any suggestion of protein food?
i not really like egg cuz of the "smell"(dunnu how to describe) in egg, and after i search for various web about protein food, i found out fish, oat, egg, tofu have high amont of protein, so i'm going to have a eatstyle major in those food. i'll do hardboiled egg every morning.(but i heard egg is one of the food cause fattening.)

What weird is, i started not really feel hungry and "weak" anymore, i'll look for more protein food. thanks ya.

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Added on April 13, 2007, 2:43 pmi read up some article, i found out we need to have a rest day after workout day, is it nessesary for me?
i start to feel me calves started to hard these days maybe cuz of i stepping

This post has been edited by Kelvinz: Apr 13 2007, 02:43 PM

First and foremost, congratulations on embarking on a new and healthier lifestyle. I hope this is not a fad for you which you keep for only 2 months.

And about diet:
most curries has oils and santan in it. these two are super fatty... so curry is normally a no-no.
as for protein, ON 100% whey protein is considered cheap for some people. but if its still too much for you, then leave it.

Actually eggs are one of the cheapest and good protein source. try to bear with the smell if u can
other sources of protein (but they're not so cheap)
chicken, beef, fish, milk, cottage cheese, uhh.. i'm currently out of ideas

try reading up some of the diet threads. they got even more info there.
And its already mentioned, spread your meals. WHY? cos it keeps your body fueled and metabolism running the whole day. more fuel = more burning done! but not too much fuel until its a caloric excess

Good luck and keep it up!

get WHEY PROTEINS RM165 PER TUB...

last for quite some time mayb...

Btw,santan is good fats rite????

i also hope i'm not only last for 2 months. Well, i'll try my best
I read a lot of diet thread and i know that curry is fattening, but i can't do anything, cuz my housing area only got mamak

whey protein which is RM165 can last how long? cuz expensive to me, i rather use my money to buy a car for me, cuz i really need a car for my future, nobody will buy for me cuz of my family financial.

Well, today i got 2 good news:
1)i've been shortlisted for sin chew jit poh scholarship interview, but it's not the course i want cuz that time i can't found any course i want so i "cincai" write 1 into it, and now i get to study law
2)i manage to wake up at 7am and go jog today, i'm not really sure i've been run for what distance, but i think it's about 2.2km if i assume 1 padang is 400m

12 April 2007
Breakfast: milo + oat
lunch:curry rice + a little bit cendol (curry again )
pre-workout: oat
post-workout: drumstik+ the uppper part of drumstick(i've steam it for more than 1hour and open it and steam again to make sure it's minimal fat inside )

workout:
3 X 12 One Arm Dumbbell Bench Press
3 X 12 One-Arm Dumbbell Row
3 X 12 Standing Palm-In One-Arm Dumbbell Press
5 X 12 Concentration Curls
3 X 10 chin up
3 X 5 pull up
3 X 55 push up
3 X 50 sit up
skipping :
1jump :approximation-700
2jump: approximation-30
duration: 1:30hour

This post has been edited by Kelvinz: Apr 14 2007, 09:18 AM

study law at where? i'm studying at brickfields

the scholarship is for INTI University college 1,

14 April 2007
7:00am: Oat
7:20am:jog for 2.2km
8:00am: egg (yukks, i'll try to cook the japanese steam egg tomorrow, the hard boiled egg still got smel )
10:30am : 1 banana
1:00pm: economic rice (vege + taufu + steam breast chicken)
4:30pm: small cup of potato soup + 1 apple
5:00pm: skipping (duration:50mins)
7:30: rice + asam steam fish + taufu

conclusion: need to rest my muscle i think, so no workout for today, just cardio.
Today eat more, maybe is weekend

my dinner yesterday:

my pull up + chin up place:

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Added on April 14, 2007, 9:17 pmwell, jones, something unrelated to ask you.
1)Is it study law is hard? compare to SPM and STPM.
2)what should be good in foundation level, i meant sejarah must be good to study law?
3)what's the year you study now?
4)what is yor tuition fee?

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Added on April 16, 2007, 2:42 pmbreakfast: oat
lunch: economic rice + taufu + vege
4:30pm: apple
dinner: fish + rice + taufu + pork

workout:
been to private small gym room.

Ab Crunch Machine
2 X 12 X 30

Leg Extensions
2 X 12 X 20 (single leg)

Machine Shoulder (Military) Press
3 X 12 X 80

Smith Machine Behind The Neck Press
3 X 12 X 80

Smith Machine Bench Press
3 X 12 X 80

and a lot more

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Added on April 17, 2007, 11:30 am16 April 2007
Breakfast: Oat
Lunch: economic rice + steam chicken + vege + fishball
dinner: mango + apple

Workout:
1 X 5 Pull up
2 X 8 Pull up
1 X 10 chin up
2 X 3 chin up (no more energy after pull up )
1 X 55 push up
2 X 50 sit up
3 X 12 One Arm Dumbbell Bench Press
3 X 12 One-Arm Dumbbell Row
3 X 12 Standing Palm-In One-Arm Dumbbell Press
5 X 12 Concentration Curls
duration: 1 hour
thinking to rest my muscle today

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Added on April 19, 2007, 3:42 pmwell, i didn't stop exercising, i'll post my pic at 28 may, since the day i started my weight loss program, some poeple told me 'm much more thin
i'll not update regulary as there is no much changes in my lifestyle. I'll keep it up,
thanks guys for the support

This post has been edited by Kelvinz: Apr 19 2007, 03:42 PM

Hi Kelvin,

I'm no pro so I wont be able to say anything useful other than - I eat way more than you do

I think when you post your daily diet and workout updates on your journal, you should tick the "Do not combine with previous post?" option. This bumps your thread back to the top and reminds other people to have a look and comment on your progress, which i think help motivate you to achieve your goals.

GOOD LUCK and dont get lazy! Keep updating your journal otherwise you might fall off.

I got huge different from the last pic i post. Currently i look more lean + fit now.
the food i consume is less than most of the people, but i got make sure i get enough protein by milk, egg or other food.

I always keep up with my exercise , but sometimes i'll stop for 1 day to rest my muscle. my old jeans is too loose now, I can't wear it anymore.

i'll start new training today, the training form http://www.skwigg.com/id92.html. provided by one of the member in this forum. the old training is a bit boring now. will add more training in the future.

rosstraining.com give me a lot of inspiration for building home-gym at lowest cost.

ur chin up bar wont it drop?

train your balancing


This post has been edited by Kelvinz: Apr 24 2007, 11:38 AM

try this if you think you are good enough, remember, no cheat exercise, when push up, push all the way down and all the way up, you will be tired like hell. I tried yesterday, give up when finish 2nd set.

Bodyweight squat (20 reps)
Pushup (20 reps)
Reverse Lunge (10 reps per leg)
Plank (30 second hold) (don't ever think it's easy)
Close-grip Pushup (20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)
chin-up (10 reps)
pull-up(10 reps)
One-Arm Dumbbell Row (12 reps)
Standing Palm-In One-Arm Dumbbell Press (12 reps)
Concentration Curls (20 reps)

do non-stop, do for 3 sets and ONLY 1 mins to rest between set.

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Added on April 25, 2007, 5:18 pmquitting this forum. Thanks for you all support, I'll continue work hard to achieve my goal

This post has been edited by Kelvinz: Apr 25 2007, 05:18 PM