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

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...

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...

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?

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..

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..

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

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.

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..