http://www.t-nation.com/readTopic.do?id=835725 - posted by musclemass in other thread.(A long and so much scientific talk, but i manage to understand it cuz i'm science stram student )

Well, personally I think we should eat a little bit food that contain protein to prevent muscle loss at morning cardio. I always eat a little bit of Oat ( I don't eat too much cuz i don't like the Oat "jumping" in my stomach)

Day 8 (April 23rd)

7.30: 10 minutes brisk walk + 20 minutes wave machine
9:30: 2 high fiber bread + 1 low fat cheese
10.30: diet coke
11.30: Omelet which consist of 2 eggs, chopped capsicums, mushrooms and corn beef
2.00: soft shell crab temaki
4.30: Nescafe with regular sugar
6.00: plain fat free yogurt
9.00:
Warm up:
15 minutes on the no-impact jogging machine (no idea what it's called)
Resistance program:
Wide Grip Pull-Ups to front: 4 x 6 (40lbs assisted)
Reverse Close Grip Pull-downs: 3 x 10 (15lbs)
Low Pulley Rows: 3 x 10 (5lbs)
Dumbbells Bench Press 4 x 10 (10lbs each hand)
Chest Dips 3 x 10 (40lbs assisted)
Dumdbell flyes: 3 x 10 (5lbs each side)
Bent Over Laterals: 3 x 10 (5lbs each side)
Upright Rows: 3 x 10 (Bar and 5 lbs)
10:30: 1 medium size mango
12.30: 2 spoonful of spagetti and mushrooms (curi from my bf's supper)

Thoughts:
I swear people were laughing behind my back when I first stepped on the assisted chest dips machine thingy. I have never used it before and followed the instructions by choosing my body weight as the assisted weight. I nervously stepped on the machine...and it didn't bulge. I had to get off the machine several times to find a weight I was comfortable with. It was quite embarrassing.
This is the first time I am doing a weights training program, so I selected quite light weights to make sure I don't hurt myself. Expect for the Dumbbell Bench Press and Upright Rows, which is done during body pump, I am not really familiar with most of the exercises. But I kept my back and neck straight and felt quite comfortable with most of the moves except the bent over laterals. Need to watch more video to make sure everything is in good form.

I was really intimidated doing weights as I didn't know what I was doing and everyone around me looked like pros. I am proud of myself for even trying...the old me would have walked away.

This post has been edited by elise_MOL: Apr 24 2007, 12:36 AM

You are doing so great!!! Don't care what people may/may not think at the gym - it's probably not as bad as you've made out in your head. Keep it up!

everyone needs to start somewhere, let them laugh all they want, they were once zero just like you and me. in the end of the day, hard work pays off, dont give up, success is sweet

no dinner?

isn't the soft shell crab in soft shell crab temaki fried? but taken in moderation (ie once a while in a week) should be ok la... can't cut everything out completely in one shot.. can go crazy...

bout the weight liftings, it helps to get an idea of the movement from videos, but maybe you wanna read up on the form as well so you can know what to actually look out for when watching the videos. Congratulations on starting your weight training programme Keep up the good work!

Day 9 (April 24th)

7.30: 10 minutes brisk walk + 20 minutes wave machine
10.30: coffee with artificial sugar
1.00: rice + many oily Chinese dishes (Taiwanese lunch with client)
9.00: loh si fun at murni's

My thoughts:
I completely fell of my whole program.

Day 10 (April 25th)
8.00: 10 minutes on the rowing machine before completely losing mood to workout. I hardly broke sweat.
9.30: omelet- the usual but with a little cheese
12.20: low fat plain yogurt
12.45: BodyAttack - the class started with 6 people but ended with 2, I was one of the 2. It is so strenuous and most people walked out on it.
2.00: Roasted chicken breast with 1 slice of cheese
7.30: Cod with asparagus, mushrooms and garlic
9.20:
Warm up:
10 minutes on the jogging
Resistance program:
Wide Grip Pull-Ups to front: 4 x 6 (40kgs assisted)
Reverse Close Grip Pull-downs: 3 x 10 (15kgs)
Low Pulley Rows: 3 x 12 (10kgs)
Dumbbells Bench Press 4 x 10 (20lbs bars)
Chest Dips 3 x 10 (45kgs assisted)
Dumdbell flyes: 3 x 10 (7lbs each side)
Upright Rows: 3 x 10 (10lbs bar)
Lateral Raise 3 X 10(7lb free weights)

12.20: medium mango

My thoughts:
Back on the program!
I decided to go for bodyattack for lunch...i felt guilty for my half past 6 morning cardio.
I am repeating routine from 2 days ago to try and get a hang of it. I think i need to lift heavier...I dont feel sore...maybe tommorow i'll feel it. I intend on doing this routine before movin on to legs and other muscle group so that i wont confuse myself.
I met Syd, she is nice.

This post has been edited by elise_MOL: Apr 26 2007, 12:36 AM

Thanks for the support guys. There are days when i really need it.

Yeah, for some reason i didnt feel like eating.

It didnt occur to me that its friend until you mentioned it. Mental note to self: more softshell temaki!

Yeah i watched and read up on the moved. Trying to get the hang of it. The bent down laterals felt really weird, so i changed them to lateral raises.

bent down laterals works on rear shoulder while side lateral raise work on side shoulder.
why weird? try with the lightest weight to get the "feel" of bent down laterals.

i prefer to perform in this way, it is much easier



src: http://www.bodybuilding.com/fun/exercises....h+Head+On+Bench

Thanks Wait till I train with you

Day 11 (26th April)

10.30: 2 skinless KFC breast + garden salad
4.30: corn in a cup + high fiber bread with left over spagetti sauce
8.30: small piece of pork ribs, cod, tofu and veg
10.30: 2 small dark chocolate with nuts

My thoughts
No access to the gym to the next few days. Bummer!

---

Added on April 26, 2007, 10:58 pmThanks for the alternative. Will try this out the next time i do this routine. Do you rest your head on bench when you do this?

This post has been edited by elise_MOL: Apr 26 2007, 10:58 PM

sometimes. but i found that my form is better when i rest my head on bench. it helps overcome the tendency to move my back up & down when raising the dumbbells.

Day 12 (April 27th)
9.00: Omelet
1.00: Salad + Siu Yok
7.30: fish, chicken, vegetables, eggs, beef

Day 13 (April 28th)
1.00: Italian BBQ Steak Salad (shared) + 3 ultimate nachos + coke light at TGIF
7.00: chicken, beef, tofu, vege and fruits

Day 14 (April 29th)
9.00: Wantan Mee
1.00: lamb, tofu, veg, chicken, and oni
7.30: Rid Eye + Assorted salad at Maraedo's

My thoughts:
I feel fat from all the fatty Chinese food from my parents restraurant. I didn't get much exercise in the past few days. All i did was some house cleaning and spent 5 hours shopping on day 13th. I am gonna try and get back into my routine for the next two days, before heading of to US for a couple of days.

I will not be on a diet in the US and I am prepared to pack on some weight

This post has been edited by elise_MOL: Apr 29 2007, 10:06 PM

hm..
in the us, ur gona have access to lotsa good supplements and meat.
ur definitely gonna pack on some good mass. have fun in US
btw wat u doin there?

Kirim Casein!!! T_T

Why is day 13 only 2 meals?

going US... thats so cool man... i wanna go also.. damn. which part you going to anyway? can help to tapau supplements for everyone here?

Can't. My friend tried it before. All capsule form of supplements were confiscated by custom

Confisacated when hand carried in luggage or courriered back?

my mother helped me bring back some lipo-6 bottles last time...

guess have to tapau powder form products

Hand carried. Even if it's sent back via courier, custom department will scan the package and if they find capsule form supplement, the will confiscate it.

Day 15 (May 01 2007)
10.00: Artificially sweeten coffee
12.00 3 haigh's chocolates
4.00: Mixed fruits
7.30: Subway sandwhich + Diet Coke
9.00: 6 minutes on the wave machine
leg press 3 x 10 x 40kg
adductor 3 x 10 x 25kg
abductor 3 x 10 x 25kg
tricep curls 3 x 10 x 7lb
tricep extensions 3 x 10 x bar 10lbs
bicep curls 3 x 10 x bar (10lbs)
chest press 3 x 10 x bar (20lbs 1 set, 30lbs 2 sets)
lateral raise 3 x 10 x 7lbs
upright row 3 x 10 x bar (10lbs 2 set, 20lbs 1 set)

1.00 am several mouthfuls of pasta

My thoughts
I know my diet is completely off. I should be eating at the right times and should not have pop the chocolates

---

Added on May 1, 2007, 2:36 amI am going for work.

I am too lazy to google this...what is it actually?

I am going to Sunnyvale, San Franciso, which is in the Silicon Valley.

With regards to supplements, i doubt i will have the time to do much shopping but if there is something you really want which you can't get in malaysia, drop me a PM and i will try my best to accomadate. I would prefer not to bring back anything which may be restricted by customs.

This post has been edited by elise_MOL: May 1 2007, 02:36 AM