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

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...

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

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

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

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...

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!