MY JOURNEY TO 75KG


Hye everybody.. Sawamura here..
hmm.. do i need to mention why i opened this thread..??
OF COURSE TO LOSE MY WEIGHT BODY FAT..

more about myself
- initial weight = 91++ kg
- current weight = 89.0 kg
- target weight = 75kg (at least for now) by the end of this year
- height = 174cm
- BMI = 29.1

u might want to see my program below and drop some comment
i think my workout program could be better with sifus help here..
so please.. come support me.. and guide me..

This post has been edited by Sawamura: Oct 23 2007, 01:13 AM

Overview of Weekly Routine


Monday : Chest, Shoulders, Triceps

Tuesday : Cardio, Abs

Wednesday : Quads, Hamstrings, and Calves

Thursday : Cardio, Abs

Friday : Back, Biceps, Forearms

Weekends Off

====================================

Chest:
Barbell Flat Bench Press: 3 sets to failure ( 10,8,6 )
Dumbbell Flys: 1 set of 10 reps to failure
Incline Dumbbell Flys: 1 sets 10 reps to failure
Dumbbell Flys: 12 repetitions.

Shoulders:
Seated Dumbbell Presses: 3 sets to failure (10-8-6)
Standing Lateral Raises: 3 sets to failure (10-8-6)

Triceps:
Triceps Cable Pressdowns: 3 sets to failure 10-8-6
Dumbbell Kickbacks: 3 sets to failure

Abs:
Lying leg: 30 reps
Crunches: 20 to failure
Twisting Crunches: 20 to failure
Crunches again: 20 to failure

Quads and Hamstrings:
Leg Presses or Squats: 3 sets to failure ( 10, 8, 6 )
Leg Extensions: 3 sets ( 10, 10, 10 ) to failure
Lying Leg Curls: 3 sets ( 10, 10, 8 )

Calves
Seated Calf Raises: 5 sets ( 10, 10, 10, 8, 6 )

Back:
Lat Machine Pull downs to the front : 5 sets to failure (10-8-6)
One Arm Dumbbell Rows: 3 sets (10-8-6)
Bent Over Dumbbell Laterals: 3 sets (10-10-10) standing

Biceps:
Standing Barbell Curls: 3 sets to failure (10-8-6) ( using curl bar or normal barbell )
Concentration Curls: 3 sets to failure (10-8-6)

Forearms:
Barbell Wrist Curls: 3 sets to failure ( 10, 8, 6 )
Reverse Barbell Wrist Curls: 3 sets to failure ( 10, 8, 6 )

Cardio
Treadmill: 40-45minutes morning, 20minutes evening

=====================================

this is my reference : Fat Loss Workout





This post has been edited by Sawamura: Oct 23 2007, 01:09 AM

wish you good luck bro.dont forget to update the progress

i hope you can change your goal to
become lean
or
to lose bodyfat level
instead of weights

nobody cares about how much your weight if you look good rite?

your journal lack of nutritons info...
what your eat blablabla
maybe that will help others to enlighten you
good luck

Chow

yeah.. but i dunno what is my current bodyfat level..
so for now, my weight is the best indicator of my progress right ??
and of course.. soon after i see my improvement, i will change my goal to become lean or less bodyfat level..
for now, im very concern of my weight..

about my diet, actually i know i have to mention it here..
but i think its better to discuss on my diet after i finish my fasting month..
so keep update guys..

This post has been edited by Sawamura: Oct 7 2007, 06:06 PM

good luck bro...i too are hacing problems with weight loss after i stopped playing rugby due to a ligament injury...shot from 86 to 96...ahahaha...
best of luck

heyy blackxwhite.. we share same story dude..
actually i start having this overweight problem after i injured myself in sport.
different thing is the fact that u play rugby.. and i play soccer
too bad i gained bout 10kg ++ from that injury..
n now im determined to lead a healthy life again..
so why dont u keep update on my thread.. so we can share few things
u might as well reduce ur weight right ??

lol...yeah..i guess so...but im too busy nowadays with college life...cant really do a constant workout everyday....lol...but i lost 2 kgs this puasa..hope its not muscle mass

before puasa.. last time im on a weightscale.. its 94.5kg ++
only one month puasa plus one week serious workout it reduce to 88.5 kg
i dunno if it is my muscle or my fat

if i lose my muscle, means my body will shrink, is it correct ???
in that case, it is exactly what i want, a slimmer body..

well....muscle is more dense than fat so its better for you to lose fat than muscle..and muscle increses your metabolism thus for energy burned when idle or in a workout
if you lose muscle...you body will shrink but become more flabbier...sumthing like that...cerrect me if im wrong...huhuhu

any way to know what is my current bf %...
im not a member of any fitness centre..
can i just go there and ask them to measure my bf %..??
or i need a membership 1st..??

Do you want a frank advice?

Dun measure urself everyday

sophisticated graphs and stuff. doens't help u with losing weight. measuring your self everyday will not make u lighter.

i thought its good to know what is your current weight..
before n after workout..
so that u know either ur workout works or not...

hmm.. tq for the advice
should i erase those pic

p/s:- somehow, looking at the decreasing graph makes me happy and boost my moral to continue losing weight. how can it be bad actually ???

dude. i can spend 45 minutes sitting in the sauna reading books or wat ever and come out 5-10lbs lighter. u r only losing water weight after working out.

hmm.. somebody told me this before..
yeah.. ive been thinking and i also think i only lose water in my body..
hmm.. so jones do u hav any idea what is the first step i should do

tomorrow im gonna do cardio and burn at least 500C on treadmill..
but before that, im gonna do some weight..
again.. random attempt
until somebody tell me what is the correct way to play weight

Sawamura, where do you stay and where do you work out?

Keep the graph. Just hop on the scale every 2 weeks instead of everyday

i measure every 2 weeks and noted scales on diff parts of my body measurement when i bulk up last time...

but you're trying to lose weight...hmm~~

Chow

im staying in bangi.. i workout in my university gym.. very limited machine..
so u r in cyberjaya right ??
where do u workout.. maybe we can have one or two session together so u can guide me
i hate to mention this.. but actually ur thread motivates me
i always envy u, canopies n few more members in LYN

ok.. noted.. from now on, ill only measure my weight every 2 weeks..
as per suggestion of u and sydg..
yess.. im trying to lose weight..
do i hav to correct this ???

no lah, i mean i dont have expertise in that
maybe Syd G is better to know your situation
im an ecto
never have overweight porblem

Chow

fuiyoh.... ada chart somemore
i support you brader

yeah.. im just trying to make my journal differ from others..
thus might attract more sifus like u all.

i know Syd G hate this, but hey.. im on weight scale again this morning
cant help but to keep monitor my weight..
hmm.. ok here goes my first question
anyone know why in 2 days holiday, i gained back 1kg..
last time in gym was on friday.. its 88 after workout
and this morning shoot back to 89
is it my eating.. or is it normal recovery
i dont think its my eating.. coz really i eat less already

btw,
this morning at 830am

- bicycle for 5minutes (warmup)
- some weight exercise (20min)
- treadmill for about 35minutes (400C)

1 hour workout only.. because got presentation at 10am..

This post has been edited by Sawamura: Oct 8 2007, 05:44 PM

monitor your weight? its gonna give u nonsense like u have just asked. everyday and every hour we gain and lose 1-10lbs of weight, give it food in your stomach or water u drank or everything or wat or your pee or u didn't shit or after u shit.

u can weigh yourselve everyday. but dont bother to get answers everyday to why u lost 1 kg 2 days ago and gain them back yesterday or this morning

really aa...?? never know it before
im serious about my program.. so 1kg increase is a big bother for me
thanks dude for the answer..
ok ok.. wont bother bout this anymore..

hmm another thing..
if weight cant be used to measure my workout effectiveness, what is other way.?
anybody know how to measure bf% level.. (without going to any fc)
almost every journal they post their bf% level..
hmm.. maybe its time for me to know mine

This post has been edited by Sawamura: Oct 8 2007, 08:17 PM

hate is such a strong word. i gave my 2 cents, if you follow or dun follow also i dont gain/lose anything.

after all, its your body and your mind. i did the daily weight scale thingy once, 3x a day. ya need to control teh anxiety too, mmmkay.

been there done that.

This is what everyone is afraid of...
you weigh urself everyday, and you get paranoid
when you're a few kg heavier.

weight doesn't really matter... as long as u feel and look leaner in the mirror, that;s progress.

today i skip my workout..
they close the gym today..

so what i did today..
i hit rowing machine..
i row 2km within 10.4 minutes..
i know this might not be impressive record but considering this is my first time.. so ok laa..

btw guys..
hmm any idea.. between rowing machine and treadmill.. which one is better
some said rowing is better, low chance of getting injured
but some said treadmill, it give u fullbody workout and good for ur heart..
which one burns more calories..
and which one is better for overweight person.. ??



This post has been edited by Sawamura: Oct 17 2007, 06:35 PM

hye guys... im back !!
Continue my journey --> 75kg

hmm.. since im no longer fasting.. ill start posting my diet here tomorrow
so u guys can tweak my diet..
together with my workout routine..

btw,
which one is better, Lipo6x or Hydroxycut..??
im thinking of getting 1 fatburner..

i think lipo and hydroxcut is almost the same. unless u r taking about hot rox extreme, which uses a different ingrediant for fat burning

no idea bout hot rox extreme..

but between lipo and hydroxycut.. the pharmacist told me lipo is not suitable for asian.. 'too hot' she said..

any idea from expert here..
would fat burners will be a real help for fatloss.. rm200++ if u know what i mean...

Sawamura, tried both. Both will make your tummy feel warmer cause it accelerates ur metabolism a bit.

Dont bother getting the normal Hydroxycut. Might as well burn your money.

the interesting about hot rox extreme is their extra ingrediant(not used by lipo and hydroxycut) which is rasberry @_@

waiting for syd reply between lipo-6 or HH

btw,
i planned to do some weight training today..
but the gym still cuti.. lama btol raya..
so i just jog for 30-35minutes.. slow pace

Oi tak update journal

what to update..
still waiting for my university gym to open.. esok baru bukak balik
so since the day im back here
all i did is just jog morning 30-35 minutes n evening 20 minutes..
no weight training at all..

tomorrow will start my workout again..
i will note the machine name and put it here so u guys can advice me on my workout
dont worry.. until i get my body shape back.. ill wont neglect my journal

p/s:- syd, when will my item arrived ???

Thursday. But I'll be out of KL and will only be back on Friday evening. We'll schedule a meet then.

Uniten student? Uniten got nice gym that outsiders can sneak into?

yes UNITEN.. how did u guess that ??

our gym.. hmm never mind

not much.. but its a gym..

and u dont have to sneak.. really

if u can afford thousand on fitness centre n supplements, then rm2 per entry shouldnt be a prob for u right..??

This post has been edited by Sawamura: Oct 22 2007, 12:28 AM

first of all.. this is my attempt on weight machine..
i dunno whether it is the good sets n reps or not..
so guys.. please drop some advice


22 October 2007
================

Morning

Wake-up 7am..
breakfast
- 2 slice of bread
- a cup of plain water

Workout:-

cycling - 10minutes (warmup)
stretching

Mid-row
15lbs (1x30)
25lbs (1x30)
35lbs (1x30)

Flat Chess Press
15lbs (1x15)
25lbs (1x15)
35lbs (1x15)

Shoulder Press
15lbs (1x15)
20lbs (1x15)
25lbs (1x15)

Pectoral Contraction
15lbs (1x10)
20lbs (1x10)
25lbs (1x10)

Lat Pulldown
15lbs (1x15)
20lbs (1x15)
25lbs (1x15)

I was planning to do some cardio.. but during my workout, i had stomach ache..
Normally after weight, ill do 40-45 minutes cardio..
But today i feel like wanna throw out.. so i cancelled the cardio

Afternoon :-

Lunch at 12.30pm
- small bowl of rice
- chicken breast
- veges with sambal belacan
- plain water

Evening

- small bowl of cendol.. with my fren, u know its hard to resist

Exercise at 630pm
- doing cardio
- jog 20minutes
- stomach feel much better



This post has been edited by Sawamura: Oct 25 2007, 12:09 AM

24 October 2007

==========

Morning

wake-up at 1030am.. i miss my breakfast today..
blame yesterday UEFA champs league match...

Afternoon

Lunch :-
- small bowl of rice
- fried egg (white only)
- tempe
- ikan pari bakar
- a glass of plain water

Evening

Workout :-
- start at 530pm
- leg day

warm-up:
- cycling 10minutes
- stretching 5 minutes

Leg Presses:
15lbs (1x20)
35lbs (1x15)
45lbs (1x15)
55lbs (1x10)

Leg Extensions:
15lbs (1x15)
25lbs (1x10)
35lbs (1x10)
45lbs (1x10)

Standing Leg Curl
15lbs (1x15)
20lbs (1x10)
25lbs (1x10)

Cardio
- cycling again for another 15minutes.. treadmill is full.. hav to wait for my turn
- on treadmill.. 20-25minutes.. pace varies..

Night

Dinner at 800pm
- Small amount of rice
- Veges
- Chicken soup
- Tea

This post has been edited by Sawamura: Oct 25 2007, 12:11 AM

25 October 2007

==========

Breakfast

- 2 half-boiled egg (white only)
- fried bihun
- 3 slices of beacon beef
- glass of orange juice

Lunch

- small bowl of rice
- veges n more veges
- fish
- a glass of plain water

Evening

- workout at 500pm
- cardio, abs day

warmup
- 10 minutes cycling
- stretching

cardio
- slow pace for 5minutes (4m/s)
- medium n high pace for 35 minutes (6m/s - 8.5 m/s)

abs
- leg raise 3reps(15,10,10)
- crunch 2 sets (25,20)
- twisting crunches 2 sets (15,15)

Dinner

- im not having my dinner yet, will update later

This post has been edited by Sawamura: Oct 25 2007, 07:36 PM

dude your leg press doesn't make sense with your leg extension. 10lbs heavier only compared to leg extension? what r u doing. go heavier man.

leg press weight should at least 5 times of your leg extension weight

jones..

my hips n thigh is kinda big in size..

im afraid doing heavy weight will make it even bigger..

if u say its ok, then ill try heavier weight

hmm.. what is the best weight for beginner

should i start at 50lbs for leg press.. then 10lbbs increment ?? 3sets

ok not ..??

27 October 2007
===========

Evening
- cardio
- abs

warm-up
- 100m x 5 slow jog
- stretching

track
- 1600m jogging (4round)
- (100m sprint + 100m return + rest 1minutes) x 5

abs
- 20 sit-ups
- 15 leg raise
- 10 crunches

soccer
- 15minutes

This post has been edited by Sawamura: Oct 27 2007, 08:17 PM

29 October 2007
===========

Evening
- cardio

warm-up
- 100m x 5 slow jog
- stretching

track
- 2000m jogging (5round)
- (100m sprint + 100m return + rest 1minutes) x 5


note:-

- final exam begin. 1 down.. 3 to go..

- received my lipo-6 today. but im not planning to try it yet.

- sydg, thanks for the item again. i dont have chance to properly thank you just now. hujan

This post has been edited by Sawamura: Oct 29 2007, 11:25 PM

1 November 2007
===========


Evening
- cardio

warm-up
- 100m x 5 slow jog
- stretching

track
- 2000m jogging (400m x 5round)
- (100m sprint + 100m return + rest 1minutes) x 5



- finished my 2nd paper.. 2 down, more to go
- i didnt do any weight training this whole week.

RESPECT! FINALLY A GUY WHO DOESN'T GIVE HIM SELF EXCUSE TO EXERCISE! FINAL EXAM OSO GO GYM! GOOD SPIRIT MATE! KEEP IT UP!!!

November 3
========

morning
- wakeup 830am
- 3slices of bread with peanut butter
- tea
-2 half-boiled egg
- no exercise

lunch
- small bowl of rice
- chicken curry
- some veges

evening
cardio
- 630pm
- 100m x 5 (slow jog) warmup
- stretching
- jog around the 400m track (400m x 5)
- HIIT (100m sprint, 100m slow jog) x 4
soccer 15minutes

dinner/night
- small amount of rice
- fish and veges

- im soo tired.. i cant even focus on my study
- i went for bed early around 930pm

---------------------------------------------------------------------------------------------------------

November 4
========

morning
- jog at Taman Botani Putrajaya
- 30 minutes jog + fast walk
- take some good pictures with my fren


notes:-
- its my 23rd birthday today.. haha
- vanilla coke, cream cake, KFC, twisties n other junk food
- i wont tell you what i eat today.. its my bday, wut do u expect
- so i called today as a cheat day <- cheat meal the whole day
- only once a year, so i consider its ok laa... hehehe
- btw, tomoro is my last paper in UNITEN.. yess, my very last paper wish me luck k

This post has been edited by Sawamura: Nov 4 2007, 05:44 PM

Yo bro..Happy Birthday haha =D
I'm a November kid too =D

Take care bro. And good luck in your last paper

really.. 0_o when is it..??
then i guess the HF forumers owe us a treat right ??
tq for the wish..

my BD is on the 13th =)

FINALLY... i finished my very very last paper in UNITEN.. HAHAHA
im officially unemployed now.. hehe

btw, tomorrow im going back to sarawak..
anyone know where is the gym in kuching.. preferably in petra area..
i dont want to skip my weight training during my holiday

dude...do you separate your workout?


What is your normal routine?

Ah wait..I'll read up your journal haha
>.<

I need to separate my workout...I'm doing arms, chest, backs and shoulder each time...which i think its wrong...

Thanks

---

Added on November 7, 2007, 12:21 pmok saw it already =)

thanks

This post has been edited by metalfreak: Nov 7 2007, 12:21 PM

it is not adviced to do full bodyworkout in a same day..

try to separate them..

i dunno if my routine is good or not.. but its what im following now.. i took it from other journal of course.. but heyy it works or me..

good workout separation can rest ur muscle..

n try to throw cardio between workout day..

let say u workout on monday, wednesday, friday, then tuesday n thursday would be ur cardio day..

yea man..will separate it out =D

i gtg dude..see ya..take care

start with 100lbs of leg press with 4x10. unless u r a 50kg skinny fat going to die guy then u start iwth 50lbs.

and god. leg press doesn't give u big hips, only power squat gives u big hips.

jones..

actually the day after u told me my leg press is crap, i change my leg press weight n make it heavier..

i remember i double increase the weight.

thanks for ur info, now that i know leg press wont give me big hips..

ive been waiting that reply from u.. seriously

btw, i plan to give u my whole workout n ask for ur advice

hope u dont mind ok

This post has been edited by Sawamura: Nov 7 2007, 05:59 PM