After watching a show like 300, one can't help but to feel a little inadequate - well, not unless you sport chiseled muscles all over that compliment your washboard abs.

It's true. I'm jealous of Leonaidis and his posse. Very jealous.

So what does a guy like me do? I'm the sort of guy who's "blessed" with a spare tyre around his waist and flab all over - I was never a sporty person, nor was I ever one to keep tabs on my diet. I ate, drank and lived my life to the fullest. Well, at least I thought it was the fullest.

You see, I'm 25 this year and I'm not getting any younger. I want to get married and have kids, but let's be honest; who doesn't want a sizzling hot wife to spend the rest of his days with?

Having said that, it's only elementary that sizzling hot women are usually attracted to equally sizzling hot men. I'm not one. Yet.

But hey, let's say that I hypothetically meet a sizzling hot woman who isn't the least bit interested by my looks. She's looking through that and falls in love with the person under the shell (or flab in this case). We get friendly, and we eventually get married. Ten years down the line and two kids later, I'm still living my life in the same way - eat, drink and be merry right? I already have a hot wife, so what's the fuss about?

Oh, who knows? Maybe a heart attack or two thanks to my skyrocketing cholesterol count? Maybe the possibility of me contracting gout thanks to my "rich" dieting habits?

Talk about a party pooper huh?

But hey, I better quit ranting before I get too far off topic.

Back to my post 300 (the movie) experience.

I was feeling bad. I looked at myself in the mirror and I knew I had (primarily) to do something about my weight. The six pack abs and iron hard muscles weren't an initial priority. All I wanted was to be able to wear nice clothes. I wanted to be able to go into G2000 or Raoul and pick out a shirt without having to worry if they had an XL (and occasionally XXL. Damn you Asian cuts!) in stock.

I wanted to be able to feel vain. I wanted to be able to proudly take off my shirt after my weekly futsol session and let my sweat dry off in the cool futsol court breeze. I wanted to be able to go to a beach and get a tan without feeling embarrassed by the snide looks on peoples faces.

(I know it all sounds superficial, but hey, at least I'm being honest rite?)

So what does a desperate man do? Well, he usually resorts to desperate measures. But I had done that in the past, and needless to say, they were to no avail. So instead of pulling off yet another weak attempt to console myself, I decided to enlist the help of a professional.

His answer was a radical overhaul to my current lifestyle in all aspects of the word. I had to watch my food, I had to do my exercise. I had to get enough sleep and I had to cut down on my many vices.

Fair enough I thought.

Two weeks later, he contacted me with good news.

"I have your exercise program drafted out. Come over to my place later on and I'll go over it with you"

I was excited. I was thrilled. I was exuberant. But more importantly, I was feeling good about actually thinking of my own health. This would be the turning point in my life - I could either continue to live like a slow, or I could give this shit a try. I would only be committing X number of months to this program anyway. If it didn't work out, then I could probably try another workout program. I also knew that if it was a success, it would eventually become a part of my daily life. It wouldn't be a chore anymore, but rather it would form the core of my lifestyle. You get my drift?

So there I was. Standing in only my underwear getting my "before" shots taken. My trainer was a self taught specialist in Body Weight Training, which to the unacquainted individual is actually a form of weight training that has come under some scrutiny when suggested for a weight loss program such as mine. However, apart from being my trainer of choice, he was also a very good friend of mine. Before I committed to the program, he explained what the program aimed to do.

I wouldn't be subjected to the usual "run the treadmill for 30 minutes" sort of training here. There wouldn't be any yoga or fancy dance aerobics in this gym. The program was based on the concept that the more muscle built on a regular basis, would lead to the more fat being burn as food for your body. There was talk on how it would increase my metabolic rate and how I would continually be burning fat during my working hours.

There were no fancy pieces of equipment in this gym. There were no exercise machines or televisions hooked up to MTV. There were free weights, punching bags, rope apparatus' and an assortment of custom made equipment. Personally, I felt this program seemed the most "spartan" of all the programs that I had previously seen which also helped me to make my decision. The process would be true to my 300 inspiration - it would be a no nonsense intensive set of workouts.

After getting my shots taken, I put on my shirt and looked over the progress sheet. The next six months would be hell. No doubt about it. But if I got through it, I knew I would be a changed man. I walked over to the gym with a bottle of water and a hand towel.

This is my story...

wow dude. u spend sometime writting off that essay? hahaha at 1st i thought u r going to do the 300 routine. anyway, why dont u put up your custom workout program here, explain a "whee bit" about what ur program gonna give u in return and so on.

and also, good luck, it doesn't take a desperate man to look good infront the mirror, it takes determination and discipline

Session 1 - The initiation.

Date: 8th May 2007
Time: 7.30PM
Location: Tropicana
Weight: 105kg

Today was my first day of training. My official weigh-in was recorded at 105kg. Not good at all.

The workout session started off with a brief introduction to the exercises we were going to do today. My trainer briefed me on the do's and dont's of working out. He taught me how I ought to breath and also on what kind of posture I should be holding.

We then proceeded to do some stretching. The first thing that caught my attention was how unorthodox his stretching methods were. At times I looked like a monkey on ecstasy as I flung my arms around in circles. I could feel all the knots in my muscles and it wasn't nice.

Leg stretches weren't easy either. I could barely spread my legs in a 180 degree angle. I only managed about a 100 degree angle as my legs were far from flexible. It goes without saying that I couldn't even reach my toes.

Stretching was over, and I had already broken into a sweat.

The first exercise (proper) of the day was doing push ups. I failed horribly and couldn't even pull a single one off. Mr. Trainer suggested that I do a modified version of the push up to get things started. I got on my knees and put my hands out shoulder length. The exercise sorta looked like a praying motion, but instead of using my back to pull myself up, I had to use my arms.

Push up (modified): Two sets of five reps.

With that done and over with, we proceeded to the bar. I was to lift the bar up to my chest and hold it up over my head - the process is called a Military Press. I started off with 27kg (10kg weights per side plus the 7kg bar). I almost died after two reps. Weight was reduced to 17kg (5kg weights per side plus the 7kg bar).

Bar - Military Press: Two sets of eight reps.

With the pushing exercises over with, it was now time for pulling exercises. I was asked to do a modified horse stance (the kind your teacher used to make you do in high school for being naughty) and to pull up a bar (17kg) from my knees to my sternum.

Bar - knees to sternum: Two sets of eight reps.

The last exercise for the day was the Weighted Squat. Since it was my first whack at it, I did it without weights. Basically, you have to squat to your knees with your back straight and get up again. It's not as easy as it sounds. Trust me.

Squats (without bar): Two sets of eight reps.

By the time my workout was over, I was feeling dizzy and tired. I knew the muscle pain would kick in the next day, so when I reached home, I popped two Tongkat Ali capsules. Nothing like a boost in testosterone to rebuild those damaged muscles ey?

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Added on May 9, 2007, 2:30 amSorry for being a little long winded. I'm a writer by profession, so it seemed natural for me to start a piece with a solid introduction.

Will be updating my progress post by post. I'm not familiar with these exercises, so please bear with my terminology ya!

This post has been edited by PunPunRider: May 9 2007, 02:30 AM

you bugger...resorting to posting on LYN now, wut happened to ur good old blog?
anw, good luck...i once lost 35kg but it all came back in about 2 years...i have quit since...
oh yes, i hope u enjoyed the roast suckling pig at me wedding!
LOL...
cheers n do update!

Nola... since here got specific section from it. Maybe can get some tips from other sifu mah! HAHAHA.

By the way, sorry for leaving early that night ya! We go drinking another day ok!? (If the wife let's you out hohohoho)

lol.. where u working out? whose your Personal trainer(PT)?

are u doing military press standing or sitting? standing is much recommended, Bar - knees to sternum is called bent over row. we all do squats here, we do weighted squats.. some of the guys here even squat 300lbs. and your push ups, do flat bench press instead. its hard for a heavy guy like u to do push up.

Yup. I'm doing standing military presses. My trainer wants me to eventually do low reps and high amount of sets because he emphasizes on form. We'll see how tomorrow's session goes!

why is that?
if you want to do something, aim for the moon, if u fail, u will land among the stars
by all means go for Leonidas body, not Stellios or Delios


Chow.

[IGNORE]r u professional writer or some sort of [/IGNORE] i read ur later post and confirmed ? nice reading anyway.

This post has been edited by T+1: May 9 2007, 10:21 AM

Haha, this is something that I find funny.

As a powerlifter myself, sometimes on high volume trainings, we go with higher reps with lighter weights to work on the form, and yes good old doggone tail wagging amounts of sets. But your form, will fck up about 7 sets later.

And dude, six packs from 105KG's with a belly and an approxmiate 25% bf (my assumption), if you manage a six pack in six months, you'll be haunted by terrfying bad number of stretch marks. Take it slow. Losing about 18Kg's in six months would be a good target. Approxmiatelly 3KG's a month.

105-18KG=87KG.
Then maybe in a year, you'll get to about losing 36KG's. You'll be at a nice 69KG's.

Not bad if you ask me, however dieting is a problem there. Personally being born with skinny genetics, made it hella easy for me to lose weight, but seeing some people who have hell losing weight, i think it's best you put a highlight on your diet.

Btw, jones.....squattin 300 pounds is sissy. We've gotta aim for the 400LBS mark. Then when we hit that bell, we'll be shooting for the 500LBS mark. It's a neverending brutal evil process.

Hi professional writer

Getting a smoking 6-pack abs is almost 80% diet, 20% exercise. All the exercises in the world wont give you washboard abs if you're not eating properly, or eating under caloric deficit.

I remember the euphoric/grandeur feeling when signing up with a trainer - they all faded after the novelty has expired and the truth finally felt harsh. Losing weight is hard. Exercises are hard. Eating right is particularly torturing. Throw the age factor into the equation and the whole journey will feel like running uphill. Moreover, if you're suffering from undiagnosed metabolic disorder (pre-diabetic, insulin resistance), it will feel like pushing a tractor uphill.

But it's not impossible. Some ppl in this forum have done it. Read till your eyes bleed. Ask questions. Keep your journal updated. Keep track of what you eat.

Last but not least, all the best in your weightloss journey!

Hey, welcome to the fitness club!
mind sharing what diets your trainer has planned out for you?
And i agree with pizza that you should lose weight progressively around 3kgs a month.

alright alright anyway i saw a guy incline benching 325lbs in my gym half bencher tho. but its power

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Added on May 9, 2007, 12:56 pmalright alright anyway i saw a guy incline benching 325lbs in my gym half bencher tho. but its power

This post has been edited by jones007: May 9 2007, 12:56 PM

I want to kill your trainer. When you emphasize on form, you need more reps to get it right. How else will you prime your neural efficiency for a specific exercise?

Most of the trainers or should I say certified personal trainers do not know jack shit

Lol... Have you ever been to Celeb as a guest? Look at the shape of the PTs there. It's disgusting. To give at least one fitness centre credit, I would tentatively say that FF at least has a slightly better standard of personal training but not by much.

So far I think the PT at Wisma SPK is well worth mentioning. But then again, that place is full of gaylords

This post has been edited by musclemass: May 9 2007, 03:33 PM

You're talking about the FF at Asia Jaya? I can never get used to the new name. Probably because i used to spend hours bowling there a long time ago.
My sis used to be a member there.

No no, I think that's Menara Axis. Not sure about that. Erm, but then again, I think the place I was referring to is actually Wisma SPK, not menara, can't be sure though. It's located somewhere around the corner of Jln Sultan Ismail, near TGIF.

Then no. I'm mistaken. Are you ever gonna come to one of the meetups?

This post has been edited by darklight79: May 9 2007, 03:34 PM

Yeah, but let me finish my exams first. i can finally put my entire education life behind me in 2 weeks time

Ok, just curious. Are you a Malay or Chinese? Your skin seems pretty tan.

Chinese. I think it's the lighting.

This post has been edited by musclemass: May 9 2007, 03:38 PM

Ok. Shit... me stomach's growling. I think it's time for my next meal. I have a choice of either this delicious can of tuna in my room or going out and grabbing some mixed rice. And we've been flooding this poor guy's journal. I feel bad. Sorry TS.

u guys are chatting on his journal hahaha. but seriously his PT aint know much. knees to sternum? i bet the PT gave TS the name of the movement.

Thanks for all the feedback guys!

Just want to clarify a few things:

1. I'm not too well acquainted with the correct exercise terminologies, so you might see a couple of funny descriptions to the exercises that I'm doing. These shouldn't reflect on my PT, because I'm just trying to describe my movements as best I know how. (i.e. how I would call a Military Press "pushing the bar over my head while standing up".)

2. My PT isn't a professional PT. He is in fact a good friend of mine whom I have seen transform physically. Once again, my descriptions of his actions may not be all too accurate, so please do not hold that against him. (i.e. the "knees to sternum" exercise wasn't created by himself, but is actually a "bent over row").

Anyhows, thanks for pointing out lots of stuff guys. I really appreciate it. I'm going to pack up now and head over to the gym.

By the way, my armpits hurt like hell today. My other body parts feel a little awkward, but my pits are killing me.

what the ....
hahaha
pits....lmao
of all the places to have an ache.

been doin pull-ups or something?

You mean your lats. Not pits. You did back today didn't you?

Session 2 - Breaking In

Had my second session last night, and one thing's for sure - I'm way out of shape.

Yesterday's session focused on lower body workouts and this morning when I woke up my whole groin area and back hurts like hell. Argh...!! I can't even get into my car without grimacing in pain. But I guess pain is part of the process huh?

After warming up, we started off with squats. Completed first set of eight reps with 17kg. Proceeded next three sets with 27kg. Apparently, squats are the easiest to progress so my PT will be adding more weights to my squats next time around. Erk...

Bar - Squats: 1 set of 17kg, 3 sets of 27kg

My hamstring started acting up. My thighs were feeling painful. But this time, I didn't feel dizzy or the sort. We then proceeded to doing deadlifts. After 3 reps of 27kg's, my back couldn't take it any more, so we stopped there.

Bar - Deadlift: 3 reps of 27kg

Took a short rest and started working out on everyone's favorite muscle group - the abs. Started off with some leg rolls. Needless to say, I didn't do very well...

Leg roll raise: 4 reps

My legs were aching. My back was numb. My body was torn. I just had to do a couple of isolated crunches before I could call it a day...

Isolated Crunch: 5 reps

What a day. The only thing I managed to finish were the squats. Argh... Sad sad sad...

This post has been edited by PunPunRider: May 10 2007, 01:28 PM

Uhmm... what's a leg roll? You mean leg curls for the hamstrings? And i hope you got your pre and post workout nutrition dialed in or else you won't be able to lift properly and break plateaus.

Leg rolls... LMAO

Sorry la guys... like I said I am not good with these kind of workout terminologies and just call the exercises the way I see them.

Not a problem... Were you talking about this? http://www.exrx.net/WeightExercises/Hamstr...ingLegCurl.html

Nope. I was lying flat on my back and rolling my legs upwards. The goal was to use my knees to touch my chin or forehead sort of thing. Apparently it's a workout for my abs?

This? http://www.exrx.net/WeightExercises/HipFle...ngLegRaise.html

Yeap. That's more like it. But without holding on to anything. Hands flat on the floor.

It's the same thing. Just different way of execution

This post has been edited by musclemass: May 10 2007, 01:30 PM

what did you eat pre and post workout?
btw, which company u working for ah?

To be honest, my diet hasn't changed much. I have reduced my carb intake by about 50%. I don't take any diet pills or protein, and only eat tongkat ali capsules to boost my testosterone level.

Also, I'd rather not disclose my company at the present time. Shy la

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Added on May 14, 2007, 2:50 pmlooks like all activity this week will have to come to a halt. i f***ed my right arm in the last session. cant bend it even now... argh~

This post has been edited by PunPunRider: May 14 2007, 02:50 PM