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