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.

tak lar...baru kenal jer through here lar

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Added on August 20, 2007, 11:34 pmoh oh luper...yah 2 morow i'll be there morning starting rippletoe as per advice from guys here yeah so wut time will u be there?

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Added on August 20, 2007, 11:35 pmThanks bro! will do will keep an update of my progress thanks again

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Added on August 20, 2007, 11:38 pmUpdate on food intake for 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: rice,egg+beef+chicken +some veggie+ 2 packets of milo fuzz
Supper: 4 1/2 boiled eggs and 2 packets of milo fuzz

-end-

This post has been edited by ehafidz: Aug 20 2007, 11:38 PM

I'll be there at 7am earliest or 8am latest. How to recognize you?

oh yur working at 9 is it? iam the one wearing black singlet and black cap...heheh like macho only wearing singlet hehehehe

Ya so by 8:30am I gotta mandi, wash face, gosok gigi, wash hair, dry hair (this takes the longest time ) wtc

okay then will try to make it as early as possible

Woot , u din't gosok gigi before u come to gym ?

heheh good question

Gosok twice. Cause remove leftovers from breakfast/pre/post

syd g...any advice how to gain weight for hard gainer like me?

Tomorrow I'll lecture you on behalf of the regs here

okay 2morow then

you should ask me that.
I have a Phd in getting fat.
.... and that is an understatement.

eheheh is it how then?

woww...you can be my training partner
whats your age man?


he wants to gain weights....not fat


Chow



This post has been edited by bata: Aug 21 2007, 01:45 AM

hehe 22 can why not and u age btw male here dont put yur hopes to high

me not good at giving meals. i dont do diet. i eat what i see.

just fill ur self with food all the time can ady. real food pls. no rubbish like potato chips or junk foods.

Erwan where were you?

I always thought that TBA is To Be Announced

Very dangerous..

i can judge you're a male from your nick la

im 23 and i started at 40kgs
lol at me

ignore the people who laughed at your poundages
be strong and hv strong determination
you'll progress

good luck bro

Chow

I was 62kg and chest pressing 20lbs barbell okay. Lagi pahetic

poundages means jackshit...
if you're a true bber, strength is not your mail goal.
muscle contraction is what you need.

sydg sorry some guy suddenly gone mc..so i have to replace him...

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Added on August 21, 2007, 11:59 am yeah so currrently still 40kgs is it? btw where do u train? thanks will update my progress

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Added on August 21, 2007, 12:00 pmdont lar say like that i also chest pressing 20lbs now

This post has been edited by ehafidz: Aug 21 2007, 12:00 PM

poundages is the thing and the only thing powerlifters work for. u cant say its jackshit. even to bber, u cant feel contraction at 20lbs bench press.

yur saying do i need to raise the weight that i lift?

no lar...thats means no progress at all
im gonna kill myself like that
gain around 12kgs last time

now maybe around 55kg i guess?
long time dont step on the scale
target to bulk up till 65kg

p/s: im in Skudai btw
Chow

use apropriate weights that is enough for contractions. do reps like 8-12 and sets like 3-5. do the weights where u will feel its hard, doing easy weights aint gonna help. and always increase your weights. do like 5-10lbs increment every 3-5 week and do alternate exercises for each muscle part. stick to the same rep set weight lift for life will not help, u need something different to stimulate your muscle.

Before going 8-12 reps u need strength foundation first isnt it

oh yes. do rippetoe. ask syd to teach u how to squat ATG. ask me how to squat bellow parallel wide stance, ask kirks how to do oly lifts, ask T+1 for massive guns, ask king how to get fat looooool



jk

or how to stuff urself @ teh kitchen sink

this is epic

Tuesday 21/08/07


Food intake:
morning: Milo, 2 fried eggs ,milk and bread
lunch: rice,meat,prawns and milo
Pre w/o meal : milk and nescafe
After w/o meal : 1/2 boiled egg 4 biji and 2 packet of milo fuse + bread + butter and put sugar
dinner: rice,meat and fried egg
night: 1 fried egg, 2 chicken sausage and 2 fried fish fillet

Workout

Actually to day suppsed to be my off day..but in the end some joe didnt show up...and basicly i have to replace him...so started work at 7 ends at 12...so...after lunch around 2.30 i hit the gym...as per adviced from senior ahaks i started rippletoe method today...this is actually what i accomplished 2day

Workout A

2x5 Squat ( First Set 20lbs, Second Set Tried 30 but seems to heavy then reduce to 20lbs )
1x5 Deadlift ( Weight today 30lbs )
3x5 Bench Press ( 1set 20 , 2set 30 , 3set tried 40 but no go so reduce to 30 )
2x5 Dips ( Done some research trough BB.com today done dips chest version)

* Today is actually my 1st doing squats and deadlift...and should my back hurt alot? ...cause it does...because of that i have to like rest for 15 min and then only i can do my bench press...and for bench press is enough to do only normal bench press or do i need to mix it up with incline bench press? and one more thing the dips do i need to for the tricep or the chest or both...

Conclusion : today workout Hurts in a good kind of way

P/s : sorry syd for not turning up today

Tiada maaf bagimu

I'll be there tomorrow for either classes or cardio

okay nice...2morow will try to be there wearing grey singlet

Woah , envy ur food intake . SO MANY FRIED !!!!

why? not good isit? or do i need to put some boiled there also? heheh

This post has been edited by ehafidz: Aug 22 2007, 12:33 AM

you're a hard gainer, what are you worrying ?
and what did i tell u bout newbie gains? so fast forget dy ?

dude. ditch the fry man. no fry fried frying. boiled egg, or wat ever. fry will give u fat. your weights, 20lbs not inclusive of bar weight right? u using the barbell?? 1st time shouldn't hurt that much. unless u have very weak core muscles. meet up with syd and get her to teach u, dont screw your deadlift and squats, or they will screw u back.

you meals still kinda stink, no offense.

What's ur obsession with fried eggs? go for hard boil, taruh kicap kan sedap ?
your pre workout still needs some major change. Not enough protein and carbs.
Can't you take something like brown rice + chicken ? Milk is ok, but not optimal.

your "after w/o meal" a.k.a post workout meal is bad...
too much fats and sugar (what you don't need). Need more protein.

and your late night meal, sausages and fish fillet is err...
try to go all natural, eat stuffs like chicken breast or beef, fish...
avoid processed food like sausages, fish fillet, nuggets etc if possible.

and can you list down the time you take these stuff ? kthanksbye.

Food intake:
morning: Milo, 2 HARD BOILED eggs ,milk and bread
lunch: rice,meat,prawns and vege!! where's the vege? cut the milo out. too much carbs
Pre w/o meal : bread or oats and nescafe no milk for pre, u need lots of time to digest milk, u dont wana give your body to do 2 jobs at the same time. take oats. oats could only last 30 minutes in my stomach, good for pre workout.
After w/o meal : buy your whey protein and drink a post workout shake consist of 2 scoops of whey, 2 stable spoon of glucose, 1 table spoon of honey.
dinner: rice,meat and VEGE! lots of meat pls, and cut the fried egg.
night: i'll consider this as pre bed, take 400ml milk + 1 scoops of whey. good enough

teak it to this.

Let's not force people to go whey unless they wanted to themself.
There are lotsa great bbers that don't do whey.
and since he is not taking whey, i think it's important that his pwo, he take white rice?
to spike up his insulin rather than taking bread WITH BUTTER (fat slows down absorbtion).

don't u think ?

and you're right about taking more greens..
if emran is planning to stick to that diet, i think you need to supplement your diet
with multi vitamins. Healthy muscles are growing muscles.

Okie. I got FFKed again. Merajuk dy. Hrmph

Whoa... Two times in a row..

Hey..... she's my nutrition guru there...
what did i tell you about her ??

If you're wasting people's time like that and don't have intentions to learn from others,
i don't think i even wanna post in your journal anymore.

at least have the courtesy to apologize mannnn

Aww, he did say sorry yesterday. No biggie cause I was there to workout anyway Come to think about it, he did Rippetoe yesterday so he shouldnt be working out today, no?

Wont be there tomorrow. I'll be there Thursday

whey is essential. nowadays lotsa great bbers who dont take whey takes BCAA. lol so whey is important, the basic supplement. unless u wana eat chicken breast all the time until u vomit and shit chicken breast. u'll get sick of it even tho u need it. whey is different, its easy to choke down.

hi guys not sure can ask over here
need some advise where to find info or you all can help me give some summary

am 108 kg
185 cm
waitst 38

si generally i am FAT

went to gym 3 times a week for pas 2 - 3 week. reduce lunch portion
eat breakfast as normal
and reduce dinner significiantly

but my weight never goes down.
any advice here.

This post has been edited by ahchun: Aug 22 2007, 10:50 AM

oh okay dont u think thats kinda harsh? as per my previous post will try to make it <---theres a will cause meaning depending...if i gotta work or not..doesnt mean i simply didint come.. priority to work right... like syd said she also went there to work out..she didint go there simply to wait for me..FYI Iam here to ask people and gain knowledge and i dont mind is some people dont want to post anything here is a free country u can do what u want and lastly please check previous post before posting anything thanks King83

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Added on August 22, 2007, 11:00 amsyd sorry would it be easier if i have yur hp num so i can sms u if anything...cause as per king so i dont waste yur time ..thanks

This post has been edited by ehafidz: Aug 22 2007, 11:00 AM

ungrateful bus3rd....
ah well...

king.. stop making bold statement. remember. must refrain from your own posting styles..

anyway ehafidz. u should have syd's number to make communication easier. dont take it hard on king. he's just experiencing some emo lately i think lol

noted jones..thanks done that already ask syds num

you know how much time i spent talking to him on msn?
now he says something like this...

kacang lupakan kulit....

thanks cheers

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Added on August 22, 2007, 11:11 amunderstand of course i appriciate wut u told me but..the way u talk like simply i didint show up...

This post has been edited by ehafidz: Aug 22 2007, 11:11 AM

Emran, trust me there's nothing 'time wasting' about looking around the gym finding a guy in a grey top. If got then got, if dun hv then nvm lor. Continue workout while listening to mp3

We make a deal. If I see you, I'll say hi. If it's the other way round then dun be shy . No nid lah my number. The probability of me not showing up is so much higher since I usually workout evening

no lar syd it does make me feel bad lor...baru msk only sudah kna label kaki ffk

its only becuz of wat u say.

u shouldn't accuse ppl FFK without knowing the situation 1st or anything. just let it cool and ditch this arguement

lol, he saw through your shiet. so, why don't you just fulfill his wish and gtfo his thread? i'm sure he won't mind being a little bit less misinformed.

omg here we go again

u sound like king and now u sound like musclemass lol

zzzzzzz keep this thread clean. dont bully newbies plz

no war again sorry for not turning up syd

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Added on August 22, 2007, 12:39 pmone more thing maybe king has had a bad week or something ... no harm done he's still gave me some pretty good info's thanks king

This post has been edited by ehafidz: Aug 22 2007, 12:39 PM

No biggie. Work hard and keep on grunting

I suggest while waiting for your whey, drink milk + 1 tablespoon honey for PostWO and before you lift got warm-up?

milk is too slow to be absorbed by your body in time as post workout. i would recommend good lean red meat and carrots and brocolli as post. CHICKEN BREAST!!!!!!!!!!!!

will take note on that thanks before lift up i usally warm up doing cardio for about 5 - 10 minutes

i wouldn't recommend cardio for warm up. do bodyweight warm up for your lift, example squats : do 2x8-12 squats with the bar alone for warm up. practice the movement. practices makes perfection. for bench or wat ever its the same. and stretch a weee bit b4 start. dont stretch too hard. u'll screw your lifts.

Ah, I see...But if I take it about 30 minutes before my workout ends,bolehkan? Not enough money to buy whey.


Warm-up as in squatting or deadlifting with a empty bar or bw only.

for the deadlift iam using the barbell that already has the weights...and for squats iam using the machine btw wuts the machine called eh

Smith Machine.

Woah , so many things happened after I invited them into da msn chat room. my bad ...

Hey , I think the stuff that u need the most is meet syd G and she will teach u all those basic lifts and u can start your own journey more smoothly.

When I first came here(u can see how noob am I at my journal or search my post , lolx) , luckily I know Jones before I'm an active member at H&F. He taught me a lot , and the only thing now u need is a good guy like Jones. BTW , whey don't need first lah , after some months then only consider getting it. Save some money first , now just to learn the basic lifts and technique and remember ask us if got any questions either in msn or here.

Cheers

taking milk b4 will make ur body confused and messed up. cuz u r telling your body to digest milk and workout some strength for u. so its a no no. just take good lean red meat post workout 1 hour later.

squats with smith machine is the worst thing u can do to your back. u gonna screw your back nicely with smith machine squats. why? let me tell u why

as king stated b4 when u squat down your bar is suppose to move and adjust its position accordingly to your body, everyone's biomechanical movement is different, some ppl are meant squat this way and that way eg, i only can do wide stance squat, narrow stance i get popped knees.

so in the smith machine the bar movement is lock and it forces your body to move against it's biomechanical figure to suit the bar's movement. thus, screwing your back nicely. so do it on a squat rack or power rack or clean it, jerk and squat or wat ever la. dont use the smith machine.

I started with the Smiths. When you cant even use the damn Oly bar, whatcha gonna use? No spotters for shorter pre-loaded barbells too isnt it?

This post has been edited by Syd G: Aug 22 2007, 03:11 PM

Off to gym guys will update later on cheers

bar alone oso canot??? got onot oh syd. u squat 55kg right now leh. cant believe u started unable to squat with bar. swt

I started with ATGing empty Smith. Then 5kg/side. Damn heavy wei at that time.

After going 15/side then only upgraded to Oly. Still hard cause stabilizer muscles were not developed.

Now I lost track of my poundages dy. Havent squat in a long time