i'm new to this section. kinda interested to share with u guys. and i hope i can get support and motivation.

so here's my details.

been into gym: since MAC 07
previous weight: 120KG
current weight: 97KG
target weight: 75KG

so, i guess it's a long way to go. but, nothings impossible i guess.

my routine for this month until October

5 times a week
cardio on crosstrainer: level 13 with minimum speed of 6.5
period: 20-30 minutes

chest, back and shoulder: on machine with minimum weight 65KG
reps: 3 set on each machine with 12 rep for 1 set (minimum 4 machine)

do lower abdomen: on machine with minimum weight 30KG
reps: 3 set on each machine with 12 rep for 1 set (minimum 4 machine)

dietary plan:
morning - chicken sandwich with mayo (option: skip breakfast)
lunch - slice of bread with butter (option: mee maggie)
dinner - apple juice (option: veggie soup)
* special menu on weekends

supplementary:
animal cuts in cycling rotation

target: by october, at least 80KG

please give advice and support.

skipping breakfast is never an option and your meals need serious tweaking.

wow i salute ppl who takes animal cut... good luck man.

Why ?



.

many pills... bitter somemore.

my gf said that animal cuts smells nice. hahha

well, today activity.

cardio: 25 minutes on crosstrainer (level 13 average speed 7.0)
10 reps (3 set) of shoulder (70kg)
10 reps (3 set) of back (68kg)
10 reps (3set) of chest (70kg)
200 on abs.

another 2 minutes of cardio (level 14 average speed 7.0)

10 reps (6 set) of shoulder (70kg)
10 reps (6 set) of chest (70kg)
60 on abs.

20 minutes in sauna

total duration: 2 hour

food consume
lunch: fried wanton (3 piece), chicken mayo sandwich, teh o ais limau, and kueh something
dinner: half mee maggie rebus, limau ais without sugar
snacks: jacobs weetameal and 100plus.

and i'm tired, and hungry.

This post has been edited by kardock: Sep 5 2007, 12:19 AM

Kardock,

Try not to separate your sets when you are working out. eg. when u r doing shoulder, finish it and get to another discipline. Do your cardio after weight training. If you start with cardio, u won't be burning fat for the first 15 mins. It will only consume your strength.

Stay away from fried stuffs. Instead of Chicken Mayo, try eating tuna(only) sandwich. Dont think Kueh is a good idea either. Avoid maggi mee and eat something more nutritional. Also, acidic drinks(eg limau ais) will make u hungry.So avoid that.

Separate your meals to 5-6 times in order to increase metabolism and digest food more efficiently. Drink water 30 minutes after your meal. Water will dilute the digestive juice and will result in indigestion.

100 plus before bed?

your diet really got big problem there. not even one meal or PORTION of good REAL food.

what fried won ton chicken mayo omg.

i dont see rice, i dont see chicken breast, i dont see eggs? NO EGGS? OMFGBBQSAUCEFRIEDBACONFORGODSAKE.

and n0el is right, weight training means weight training. dont do weight then cardio then weights then cardio. finish it in one go. what u do for shoulders? side lateral raises? 70 kg = 150lbs leh. means u can at least do lateral raises with 60lbs dumbbells. 70lbs izit?

and again i dont see leg workouts? no leg? u wan chicken legs? whats with 8x10 of chest? u think that can build u big chest? sorry mate, u r over training. 4x6-12 is good enough. 8x10 is like doing advance german training(10x10) lol

errm, i'm afraid i will get tired after weight training and can't do cardio anymore.
and i consume fried stuff only a little bit,and seldom. no good ah ?

i'm trying to avoid eating rice, need something else to replace rice. but i dont eat oat. and i think eggs is too much cholestrol. no ?

err, yeah, i actually do 70KG. and leg is going to be today. one day for shoulder, back, chest and arm. next day for legs.

why u wana avoid rice? mee is even worst than rice, mee is processed carbohydrate. bad for body. rice is good carbohydrate. u need carbs. even at low quantity, still need it.

u r afraid u'll get tired after weight training and canot do cardio. whats your goal? put on muscle and lose fat? or lose fat and muscle?

even after cardio how r u going to do weight training proeprly with u urself exhausted?

since u r doing body split owrkout.. mind to post it up here?

in 6 months u lose 23kg, means each month u lose around 4kg, thumbs up, guess u put a lot of effort in it.

here are some of my personal view.

regarding ur workout, ur cardio workout rate should base on ur heart rate. no point setting/limiting urself to certain time limit or the resistance of the exercise. u need to see ur heart rate. realise 1 thing, u wont hv the same heart rate for the 1st 5 mins, 10mins, 15mins of ur workout. the reason is everyday ur body is different, as at particular day u might slp more, slp less, eat more, eat less, stressful, happy, sad, etc. u r a human being. cardio the word itself oredi means heart, so why dont make cardio exercise all about heart?

same goes to ur weight workout. i myself is a fan of joe weider's workout method. u also dont hv to set the weight limit base on the same reason above. if u do 3 sets, why dont u try this: the 1st set, get a weight that u think u can lift maximum 12 reps on that day; the 2nd set, get a weight that u think u can lift maximum 10 reps on that day; and for the 3rd set, get a weight that u think u can lift maximum 8 reps on that day. remember the lifting form also. 1 repetition means, from ur muscle fully contract to ur muscle fully extend. no swing no cheat.

to lose fat, its not all about exercise, fatburner,eat less and etc. how bout ur body condition, such as ur blood sugar level, salt level and etc?

in terms of supplement, u need a multi vitamin very much. an extra chromium picolinate is good for stabilizing ur insulin n blood sugar level. sometimes take a probiotic(eg: mega acidophilos) to replenish ur stomach's healthy bacterias. take more fiber to maintain good regularity(pergi tandas i mean), psylium husk is a good choice.

instead of drinking apple juice, why dont u eat the real thing - the apple? u get so much more from a fresh apple than the juice.

u see, diet and workout is gona change ur lifestyle. its not something u can stop for fun or start for fun. u cant eat like this forever. but u can change ur style of eating. diet is about eating clean, avoid junk food. eat wholesome food, dont eat refined food. eat more fresh vegetables n fruit. having a cheat meal once in a months is fine.

This post has been edited by REYZAI: Sep 5 2007, 04:05 PM

Hi there

my advice is, you should take 6 meals a day. Try consumed small portions of food. If your workout is very intensive, you don't have to worry about your carb intake. for example,from a big plate of rice, try reduce it to a small bowl of rice, then slowly reduce it to half. I take hydroxycut hardcore and it helps me a lot by giving me energy throughout the day.

If you're trying to lose weight fast, i suggest you do High Intensity Interval Training. The best thing about HIIT is that, you don't have to spend so much time on the cardio machine. Here's one of the best article about HIIT.

I know, to eat clean is really hard and almost impossible in Malaysia.. But by eating clean, you will achieve your goal very fast.

wa, 70KGs of shoulder? U must be STRONG!

Bro....i'm almost same with ya...but i dont go to gym and started early may from 123kg and now i'm 98kg...its been a tough journey...jogging and swimming..

Lets show that huge people can do it!!!

This post has been edited by RaedeanBF2: Sep 25 2007, 12:07 AM

I was 128 KG at one time. played badminton 3 times a week for 6 months + light weight training.. weight went down to 68kg. Been doing some serious weight training now with cardio(2 years) im now 74kg im loving it

wad the!? Jz playing badminton and light weight training?

Down frm 128 to 68 in SIX MONTHS!?

*salute* can go Lowyat Lose Weight Record liao!!

So far in six months I only down frm 104 to 81kg! Kind of hard to down anymore, so doing medium tense weight training plus HIIT