Liez here...People said I lies around, Sometimes I do, others I don't... A joker in nature who creates laughters around so the community can smile at most of the time, a student in ATC and a teacher in few music schools. But like most of the teenagers, having problem with own's body and wishes to work it out.

Personal informations:
Name: vincent (everyone just called me Liez)
Gender: Male
Height: 178cm
Weight: 70kg
Occupation: Student/ music teacher


Current Diet info & Stat & PRs

breakfast-Tuna + 2 egg w/out yolk
lunch- mixed food containes veges and meats
dinner-mixed food containes veges and meats

Daily work out:-
Morning (6.00-7.00) for one hour duration:
1)30 push ups and 20 for every 5 minutes
2)20 sit ups and 10 for every 5 minutes
3)20 squats with 10 kg and 10 for every 5 minutes
4)bench press with 10kg both side 20 times and 20for every 5 minutes
5)20 times of 10kgs each side lift and 20 times for evry 5 minutes

2007 main aims:-
1) 50 full push ups- Stamina,Strength & Endurance
2) having a 6 pads as an exchange of current tummy - Strength

Welcome...

you should eat the yolk for bfast...
you need the fat to digest the protein.

and why you doing so high rep and sets?
I have trouble understanding what you're saying.



Meaning you squat 20 times.... and you do this 10 times?
Meaning 10 sets of 20 rep each??

That's insane.... squats are supposed to be heavy.
You're not gonna benefit from that. That's like curling pink 2kg dumbbells 100 times.
Your muscle will sore, but that's about it.

no no. as long as it doesn't go above 20 reps its fine. but its recommended to do 12-16. 10 sets is a killer. lol

Er...As long as it is still time in the hour... I will tried to do the stuffs in cycle.


meaning 10 times with 10kgs for every 5 minutes...Lol. 10 sets is depens whether the whole set of my daily routine will takes more than 5 minutes.

I got some questions:
1)do potatoes help in body building?
2)wad u guys normally take for lunch and dinner?
3) when doing squat...do u bend both knee??? or do suqat in different ways?
4) I do bench press qith a sit up mechanism...in other words.. this is how a sit up chair looks like ( \) so u see??? from \ this point... I place my head at the upper part of the chair...wanna ask..wii it hurt me??? by doing bench press with sit up chair?

1) potatoes are carbs... you don't need a whole lot but you do need some.
either potatoes or rice will do, just not both else it'll make u fat.
2) I'm prolly not the best person to advice on this, i'm known as the fatso of the forum.
3) Yes of cos you gotta bend, do it like you're taking a dump.
4) That's called an incline bench press, no harm.

How old r u? Atc student eh ? Im bac student , haha nice to see ya here.

Thanks alot, bro...

u r ATC else well???Lol...Nice to meet u...ATC a levels here.

heavier on the benches and less reps for now, say maybe 10. maybe when you are more advanced, you can go heavier.

Tuesday:- 25/3/2008

Aerobic exercise: 30minutes jog

failed to do so coz stomach ache on the 2nd kilometre

Meals:-
8.00- whole meal pao (yam filling)+ 1 packet of soyabean milk
11.30- whole meal pao(sweet potato filling) + 1 packet of soyabean milk
2.30- 4 egg white + 1 whole egg + 1 piece of chicken breast
5-salad
8- salad + apple

3 portions of protein (2 soybean milk , 5 egg white + 1 egg yolk, 1 piece of chicken breast)
2 whle meal pao
2 portions of veges

question: wads de difference using heavy weights and reduce reps compared to lighter weights with more reps?

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Added on March 26, 2008, 10:04 amwednesday:- 26/3/08 6.30am-7.20am
Lower body weight training

Quads- DUmbell squats (2X10kgs)

5 sets (started with 10 reps, follow by 14, 18, 20 and another 20)

Hamstrings - Dumbell lunges (2x 10kgs)

2 sets of 10 reps for each legs

calves- Angle calf raise (2X10kgs)

4 (started with 10 reps, follow by 12, 14, 20)

Abs (failed to do coz stomach is still aching)

meal prepared

8.00 - 1 whole meal pao + 1 packet of soya bean milk

11.00- steam chicken with 3 egg white 1 egg yolk

3.00- 1 wholemeal pao + 1 packet of soyabean milk

6.00- steam chicken with 3 egg white and 1 egg yolk

9- salad + apple

This post has been edited by liez: Mar 26 2008, 10:04 AM