Introduction:-
Hi I am Ernest... I now weight 105kg and i am 173 cm tall. I am seriously overweight, insurance company says i got ta drop my weight. My goal is to drop to maybe 77kg and look great at the same time. To be more specifiq I intend to get ripped(lean) and relatively large(my friends say I have broad shoulders but it isnt good enough for me) please comment and give advice =)

Method:-
Weight training to increase metabolic rate and growth size and kick in a few long jogs/walks which i tried and it works reducing the amount of fat in my body. My diet is mainly protein and fibre but carbs are essential to especially on workout day.

Diet:-
breakfast- anything rich in protein to kick start my metabolic rate(3 half boil eggs/lean ham/chicken breat)

Snack-anything to stop cravings but if possible i consume protein(anything from busicuits to wholewheat bread with lean ham inside)

lunch(weights day)- mainly carbs to protein 3:2 ratio and i eat relatively a lot to ensure gains when i do weights. I eat relatively plenty here from a packet or chicken rice(with as much meat as i can get) to tuna egg with bread(many slices)

Lunch(non weights day) - Calorie to the minimum. consume protein and fibre but eat as little as I can..

Dinner(weights day)- exactly like weight day lunch but less

Dinner(non weights day)- exactly like non weight lunch

in other words, i consume a lot of calorie on weights day and consume as little on non weight day because i want to have gains and lose as much fat as i can....

Motivation:-
The guy staring back at me at the mirror is too fat for my eyes...

Cardio:-
Mondays and Saturdays afternoon and morning respectively. 45-60 minute jog or 30 minute non stop fast jog/slow sprint

Weight workout
Thanks to darklight79 who help me creating this workout... sets x reps, i change weights every 3-6 weeks as mentioned by him at a sticky post http://forum.lowyat.net/topic/367750
Rest are 60-90 seconds and protien shakes are consumed after each exercise

Tuesdays - 4 x 12 bench press
- 4 x 12 lying triceps extension
- 4 x 12 inclined bench press
- 4 x 12 Wrist curls
- 4 x 12 Reverse wrist curls

Thursdays - 4 x 12 Squats
- 4 x 12 Straight leg deadlift
- 4 x 12 standing calf raise
- 4 x 12 Deadlift
- 4 x 12 Reverse calf raise

Sunday - 4 x 12 Barbel curls
- 4 x 12 Lateral raise
- 4 x 12 Dumbbell press
- 4 x 12 shoulder press
- 4 x 12 Rear delt row (up to neck)

Recipes
I do a little cooking myself... here are some simple recipes i use for my diet.

Tuna egg
1 can of tuna(oil or water prefferbally oil)
1 big onion
2-3 eggs
oil(optional but if you are using oil tuna must well use that oil)

first slice the onions to either long and thin or very small peices and get rid of the water/oil in the tuna or you can use it to "flavor" your egg later. Heat up the frying pan and put some oil if you are going to. when the oil is heated place the onions on the pan and cook it til its relatively brown(or up to you). now throw in the can of tuna and cook the tuna with a medium fire, you dont want to burn the onions before the tuna is even cooked. Stir fry it til you are satisfied with the cooked tuna and then crack 2 eggs(or beat them earlier)*medium fire* and throw them onto the pan. stirfry to avoid one chunk of tuna on one side of the egg. from here you can do omelete like(not so cooked) or a "just nice" cooked egg. Tada.

27 June 2007
today i feel hotter than i feel yesterday, not sure whether is it cause of the whether or my metabolic rate has increased. I was found guilty of consuming too much porridge with fried fat pig's paw inside. I will not fast to compensate for this cause it will ruin my diet. I made a new stradegy to only take a certain amount of food and put it in my bowl/plate so i will know how much i am eating and there wont be any refills but weights day is exceptional...

This post has been edited by ryl!!: Jun 29 2007, 10:04 AM

welcome....
i wanted to say glad that u know ur stuff...
but towards the end, u said u got help from dark, so that figures.

nevertheless, keep up the good work.

welcome

seriously, for ur goal and ur current condition, i don't think u need to do isolation exercises (lying triceps extension, Wrist curls, calf raise, Lateral raise).
u want to boost the metabolism, focus more on compound exercises which recruit more muscles during movement.

if u r absolutely beginner, ur volume is gonna kill u. do 1 set for each exercises on the first week, 2 sets for each on second week, ...


did u check ur current body fat %?

This post has been edited by T+1: Jun 27 2007, 11:41 PM

You misunderstood me and you weren't specific enough in your pm's. Let me help you tweak it tomorrow. I'm dead tired now.

luckily i pm'ed darklight about this. if not u gonna be dead by half way through even with baby weights. seriously lol. that routine is for those who are more than intermediate and somewhat professional level.

Ryl, first thing i need to know, how long have you been working out? Generally working your workout needs to be reorganized. From your pm, i got the assumption that you've been working out for quite a number of years.

If you want to try high volume and you're a beginner, it is still feasible but you're really better off with the basics like Rippetoe's which is found in the sticky. If you persist in trying something of a high volume approach for a beginner, pm me.

WHOA?
u intend to do that on thursday?

i'll ready a chiropractor's number and a buffet service for you

too many deadlifts. lol. 2 deadlift exercise of 4x12 gonna put your back into hell mode lmao

i have been exercising since mid last year... i used to do extremly heavy weights for strength training for mssd shot put like 100kg bench, 10kg dumbbell lateral raise 4setsx6reps 5 minute rest... mssd is already over so now i just want to get a better body...

will look forward to your recomended workout dark.. sorry i misunderstood

28 june 2007
ate 5 peices of vegetarian burgers for breakfast cause i woke up late for school lol... body seems rather hotter than usual, could be lack of sleep... came back from school and protein:carbs:fibre 3:2:3 cause lunch was more vegetables than anything...sigh... i did my squats and deadlifts with a 15kg barbell and its too light... going to add it to 20kg or 25kg or even 30kg... calf raise and reverse calf raise weights are also too light... going to add to a 20kg barbell... stiff leg deadlift will add to a 20kg barbell also...

why are all these soooooo complicated one..i thought diet is something quite simple and healthy?...drink more water,eat balancely,eat lesser than normal,exercise,get enough rest and no stress..
if wanna build muscle,jz work out can alreadY? too muscular does not really look good o..

dude.. u not listening to the guys here? u should proceed to either rippetoe's 3x5 or the 5x5.. seeing that u claim that u can bench 100kg.. which is really impressive around here.. how long have u been working out? and is that 100kg bench legit? like the bar touching ur chest and back up?

its machine bench ... my condo's gym does not have enough weights to stack the barbell til 100kg... it will be cool though... one piece of weight is around 5kg and i used to do 20 peices per rep last time... rippetoe... the sticky one... i wonder what is dark going to say

This post has been edited by ryl!!: Jun 28 2007, 10:40 PM

oh ok .. lol!! u had me there for a moment.. how long u been lifting? choose a 3x a week squat programme and stick with it.. rippetoe would be best.. and he did recommend it in his earlier post.. so there's the green light.. alot of members here are using the programme and have gained from it..

try to find your 5RM and start off with relatively light weight for your first workout(rippetoe 3x5), around 60-70% of your 5RM.. and go ahead and add weight every workout.. u'll be seeing strength gains in no time.. diet wise i think u need pre and post workout shakes.. on non workout days.. consume more meat lo.. more protein is always good.. less rice if u want..

100kg bench...

i only know of one fella who can bench more than that in LYN.

5RM? whats that and how do i find that? i am reading the rippetoe... ya i think i will change to it... thanks

I would say you're at an intermediate level, definitely not beginner but still far from advanced. I'll pm you a customized high volume workout if you want.

No Rippetoe's. He's not a beginner.

No Rippetoe's. Quoted above. And no, a 3 times a week squatting program is not necessarily the best for him either. Give me your reasons why a 3 times squatting a week program is the best? Strength isn't his top priority at the moment. I think bodybuilding is his priority. I know other volume programs or splits which are equally effective.

This post has been edited by darklight79: Jun 28 2007, 11:45 PM

3 times a week squatting programme for a beginner.. i didn't know that he is intermediate already.. but even so.. y shouldn't u squat 3 times a week? it'll get u to burn alot of cals while gaining strength and muscle mass.. it will be effective to anyone who's not used to that kind of volume.. and even tho u may have been lifting for long, it might not mean that u're intermediate already if u've been doing bullcrap stuff right from the beginning, u don't really qualify as an intermediate right? i still consider myself a beginner.. losing fat is all about diet as u will quickly agree too..

and i'm not applying what i said to rly or DL79 too.. it's merely my POV.. i didn't know enough about his history so i recommended rippetoe.. and i did ask for his history which he did not provide.. so whatever i recommend is totally up to me.. but whether or not he wants to choose to take the recommendation is tatally up to him..

I think rippletoe is suitable only for beginners, reasons:

1. The program takes newbie gain into consideration, that is you can increase ur poundage very fast when u just started training. This is because you are learning to do the exercise more efficiently. For people who already familiar with the exercise, u cannot advance as quick.

2. Rippletoe does not ramp the weight. You use the same weight for 3X5. For advance people, this will usually mean either using a poundage too high, and risk hurting urself, or using a poundage too low to benefit from it.

3. This is a program that concentrate on strength. It will not make you look like a bodybuilder, but it will only make you grow when you are still a beginner. For advance people, you need the volume in your training to induce "pump" to grow.

4. If you want to burn fat, then the volume of Rippletoe is too low to burn anything.

yeap.. 5x5 would be great too!! as it is also a 3x a week squat programme.. and the volume on that is great too..

what i am doing now is go slow first with the fat loss thing... when my body fat % is a lot lower and to exercise i will add harder stuff such as you recommended calsuen... big compound exercises such as a 3x squad program will be added once the fat is a lot harder to shed...

This post has been edited by ryl!!: Jun 30 2007, 11:56 PM

Lol... This is the kind of debate i will enjoy. You're too fixated on squatting 3x/week, etc. Overall, I personally believe that in advanced bodybuilders the central nervous system does not recover "nsync" with protein synthesis. What this means is that while protein synthesis may decline the CNS is still recovering. And, we must remember that it is the CNS thats the underlying factor in strength. I theorize that a stronger CNS allows for greater weights to be used in the 6-8 range which in turn allows for better stimulation of myofibrillar hypertrophy. The "bad" of reduced protein synthesis may be offset by the "good" of a stronger CNS which can allow for better workouts. I would imagine it can vary person to person as well. Besides the CNS we also have the connective tissue to worry about. As lifter gets more advanced the connective tissue gets more strain, we must remember that connective tissue repairs slower then muscle. So again its very likely that while protein synthesis may fall, connective tissue is still repairing.

So I would thus theorize that there are multiple factors in regard to "recovery" besides protein synthesis and in my opinion its best to wait until all factors are fully optimized. Perhaps this is why people who train each muscle once a week tend to be less prone to feeling overtrained, which often is a reflection of a burnt out CNS combined with worn out joints. And I know this is happening to some of you in your journals.



Correct in mostly all of your points. I should train with you one day, we'll learn much from each other. *Respect*.

and u are right at that.. the 3x a week squat programme requires that u take at least a one week break after 8 weeks of intense training on the 5x5.. it also requires that u SLEEP ALOT(8 hours) and eat alot.. which alot of members around here do not do so.. they chat here till the early morning!! of cuz they'll burn out faster..

and this is NOT a body builders programme.. it is a great place to start and learn.. but when u get more advanced, u'll definitely need to tweak to your own needs and weaknesses..

I'm not disparaging the Madcow program actually, it has gotten me excellent gains and even so, it's not truly squatting 3 times a week. More like twice a week since the Day 2 (Wed) just involves light squatting. But from a bodybuilder's point of view, it left my physique with lagging points which could only be corrected by adding key isolation exercises.

Another issue is that not all people feature the same recovery rates

While it could take you four days to recover, I could need 6 days to recover from a similar workout. It's basically just like genetics influencing how fast you grow muscle or gain strength.

So with that in mind, its clear that the best way to train is to simply try a lot of things out and see what works best for you. That is why you occasionally see me advocating some form of beginner high volume workouts to newbies on this board in some threads.

One of the main reasons I believe BP splits work for those who are more advanced is because the higher amounts of weight they lift relative to their bodyweight and subsequent higher volume requires their bodies to need more time to recover.

agree.. and i know u weren't disparaging 5x5.. and as we both seem to agree on tweaking to ur own needs later when the individual know more about his own body.. but i'm just stating that everyone should at least give this a try.. cuz i think all will learn alot about their body.. thru all this volume of squatting.. and then u can progress further knowing ur body better..

i believe BP split if a MUST when u wanna start defining ur mass.. but when u don't have anything to built on, why waste time on Bp split? might as well concentrate on compound stuff to bring up strength and mass..

ugh sorry i forgot all about this post! damn... lately i seen gains especially on my shoulders.. i think maybe 2 more months i will stop doing the gain exercise and do riptoe or any strength exercise... i am going to reach my ideal size but not ideal body lol... became fatter actually... lol... that totally sucks...

dude. ditch the 4x12 stiff/straigth deadlift. and no 4x12 DL. 4x6 good enough

oh sorry... i changed my deadlift to 5 reps x 3 sets... i forgot to edit my workout... will do it tomorrow.... dude how you get your "V"? it looks awesome!