Hello when i saw everybody post their journal here it seems like its a good way to put mine to..eventho its not that much but maybe can get tips from u guys to improve my workout.Before this my reps was 3x5 but today i have changed it to 10x3 Actually its been a month since i joined fitness first * not that long still newbie in bb * but i will start my journal from today onwards Please guys do comment if u see that iam lacking in anyway cause without criticism and advice how can someone improve right cheers

Personal Details :

Weight : 45
Height : 152
*actually i post wrongly before this so just check my weight and height again today*

This is my current workout schedule cause i read through bodybuilding.com and i have come out with this simple schedule

Monday ( Chest )
Tuesday ( shoulder & Traps)
Wednesday ( Biceps & Triceps )
Thursday ( Back )
Friday ( Legs)

Main Goal :

Build Muscle / Tone

Chest

Bench Press Normal
Bench Press Incline
Bent Arm Pullover Dumbells
Ab Crunch Machine
Cruches
---------------
Shoulder

Military Press
Delt row
----------
Traps

BB front shrug & back hrug
Upright Row
----------------------
Biceps

BB Curl
Preacher Curl
----------------

Tricep Press
Reverse Bench Press
--------
Back

Bent Over Row
stiffed leg deadlift
-----------------------

Monday 20/08/07


Food intake:
morning: -Nil-
lunch: rice,meat,fish
Pre w/o meal : milk 1 glass
After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse
dinner: TBA
night: TBA

Workout

Chest

Bench Press Normal 10x3 @ 20lbs
Bench Press Incline 10x3 @ 20lbs
Bent Arm Pullover Dumbells 10x3 @ 20lbs
Ab Crunch Machine 10x5
Cruches 10x5

welcome...

ur meals suck !!
No breakfast, you can forget about lifting for the day.

And what kinda preworkout meal is that ??
Need more protein & carbs.

Your Post workout meal is terrible too.
What is milo fuze? It's oatmeal isn't it? Oats = Low GI.
Post workout, you want the nutrients to get absorbed as fast as possible.
Opt for High GI carbs. Like Rice for example.

Don't understand what i'm saying? Google for Glycemic Index.

Cheers.

This post has been edited by King83: Aug 20 2007, 07:18 PM

You need to read the stickies. Yes it's long but it is all good infomation for YOUR OWN USE! I mean, look at your meals!

And..your poundage are pretty low. Try doing rippetoes for 3-5 months.

u guys got problem with new ppl? they come to ask for advice not to get told at they suck. u sucked the moment u start. everyone sucked the moment they start, even ronnie coleman suck the 1st day they start. dont go all u suck u suck u suck with new ppl. if they dont suck, why do they need to come here.

especially king, going all UR MEAL SUCK. come on man, u suck in everything the day u start. i suck the 1st day i start to lift and i know shit about GI carbs post pre workout breakfast shit the 1st day i start

This post has been edited by jones007: Aug 20 2007, 08:33 PM

Noted thanks google already no bfast cause woke up late need to take breakfast also is it? btw meaning every meal i have to include rice is it? bfast,lunch,pre-workout,dinner and supper? btw milo fuze is the one with high calcium thingy...

Thanks

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Added on August 20, 2007, 8:38 pmelo jones no prob i quote "Please guys do comment if u see that iam lacking in anyway cause without criticism and advice how can someone improve right?" maybe their words lar no prob no harm done just need

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Added on August 20, 2007, 8:38 pmThanks will do

This post has been edited by ehafidz: Aug 20 2007, 08:38 PM

u need breakfast not becuz its important cuz its the 1st meal of the day or wat.

when u sleep u starve urself through out your sleep. the whole night and after u wake up without food your body is experiencing catabolism, which breaks down fat for energy, however it breaks down your muscle as well, u dont want that. so u eat good protein food like tuna and eggs for breakfast to reverse your catabolic state.

skipping breakfast also damages your brain. when u wake u r in a low blood sugar state, not eating anything will worsen it.

there are still lots of points how bad is skipping breakfast but i cant state it all down here. so breakfast is important, dont skip.

break 3 big meals to smaller portions of 5-6 meals a day. this will help u bulk ang grow muscle better. in order to maximize muscle growth potentials u have to fill your body with macro and micro nutritions all the time. so if u r working just buy some tune sandwich and eat as tea time. something light is better than nothing.

for your workouts u might wana do more compound weights as starters. like squat deadlift bench press bent over row and stuffs. and yes check the stickies. do the rippe toe 3x5. read it. its good for u

His postworkout is okay , Milo fuze is high GI carbs . Milo la overall.

Anyway , what I can recommend is why not trying to do full body workout ? body part split is usually for more advanced trainer but nowadays this is the hype for newbies to do it cos of those magazines.

Its cool to be here , do enjoy and pls don't gv a shit about what king hv said .

Have a read on this , just the front line enough is u are too busy with work ?

http://www.t-nation.com/readTopic.do?id=508031

Btw , this is just a recommendation . Cheers yo !

Add me in msn : wongkahming89@hotmail.com

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Added on August 20, 2007, 8:52 pmEh can tell me TBA is what ?

This post has been edited by Canopies: Aug 20 2007, 08:52 PM

Sorry if I sounded offending jus wanted to get the message across.Here's a general guide on what you should eat.

Breakfast = Oats, eggs, milk, honey, wholemeal bread. Most of the low-GI stuffs.

Lunch = Anything you can find at your chap fan store. Remember 40(carbs)/40(protein)/20(fat)

Pre-wo = Refer to this

Post-wo = Refer to this again

Dinner = 40/40/20 again.

pre-bed = Milk and cottage cheese if possible. I can't find the cheese.

P.S. Welcome to H&F.

Thanks Bro no hard feelings lar his giving me advice also btw full body w/o like the rippletoe work out is it? will check the website for refrence to


btw added u in msn and TBA is to be advice hhhehee

Rippetoe workout is a full body workout which is more focus on strength ,the full body workout just some sort like your body part split but do it all together in one day and hit 3 times all body per week. Rep range is 8-10reps .

i didn't mean to critisize u, i'm sure u're aware of that.
just pointing out the importance of proper nutrition.

General Rule,
PreWO, u want low GI... cos low GI gets released to your body at a stable rate,
giving you and sustaining energy when you workout.

PostWO, u want High GI. For reasons i already stated on my first post.


Nice post by Jones, i didn't know that about skipping bfast.
But for me, taking carbs for bfast and throughout a workout day is necessary
to equip ur body with enough glycogen (energy). Without it, your workout will suck.
And when your workout suck, your gains will suck too no matter how good your post workout is.

one more thing...
i realized you eat like a girl.

I hope you realized in order for muscle to grow, you must eat.
No program can make you grow if you simply won't eat.

Don't mind me being cranky, low carb diet can do that to you, hence the avatar.
If you found my post to be offensive in any way, i apologize.

heheh no lar...as i said advice kan yur giving btw can u give me an example of wut u eat in one day ...from bfast to supper thanks

I'm not the best candidate to offer you my meal examples,
maybe Jones can help you. He's more Pro.

oh i see meaning example

monday : chest,traps,shoulder

wednesday : bicep, tricep,back

friday : etc , etc , etc

but not sure if got strengt to do 3 parts in one day lar...

Hi Emran. You didnt reply me in the BB thread

which one syd? tak nampak lar sorry wut were u asking again?

Aiyak. It's about me and being there in the morning. Doing morning cardio tomorrow. You'll be @ The Curve right?

WHAT THE FARK ??
Syd, kawan you ?

u have high EQ

welcome!

it is ok starting with light poundage. muscle growth with progressive overloading. as long as u eat right and gradually increase the weight u lift, ur muscle will growth . since u r just starting, it is important the correct form.