Jones, u mind to explain more? Can you tell me, what type of meal i can take?

Eat banana. Easiest. Or other things that give energy. Will give you a big boost of energy.

Keep doing those RPM's man. It works really well as not only you burn about 500plus calories in the class, it will increase your metabolism for hours after (like lifting weights) because it is a form of interval training.

Ok bro. Thanx for your advice.

30Nov2007
Weights and running of 300kcal.



This post has been edited by ryansxs: Dec 3 2007, 10:37 PM

3Dec2007
Good day today.
Bench press, and weights for chest. (sorry la guys, i dunno the names of exercises that i do, i just follow ppl do...keke)
350kcal Running

Keep it going mate.

Anyway, try to ingest more protein.

For e.g consuming more milk, eggs as a source of protein for muscle recovery and growth.

With that, you might be able to reduce more body fat instead of losing your precious muscle(fat burner).

Anyway, you are doing great so far.

Just keep on progressing.

Learn more new compound exercises if you got the chance.

For e.g Squat. It's simple and beneficial for your fitness goal.

Good luck mate!

any advice for basic chest-building exe dat can be done at home? i mean without hv to go to gym..

erm...pushups maybe?
sorrie Ryan for hijacking your thread

Thanx bro. Will do.

Hahah...no prob mate!

mm...currently doing that... but do u hv any advice how to increase the intensity? im doing elevated pushup rite now..but the effect is not that visible..

mebe u hv any simple routine?heheh

p/s: sori hijacking..

erm...lol i dont know how to increase the intensity....maybe you can try increasing the number of repetition in your set of push ups...

lol....resistance wise...i really dont know how to increase the resistance of your push ups...maybe wear a back pack with some books in it when doing push ups...gives you some resistance...but thats just my 2 cents only...

no lar...i long time also didnt do push ups already...my chest routine is just bench press saje...dude..why not join the gym...can do banyak types of chest exercises

5Dec2007
weights for biceps
and back

6Dec2007
Heavy futsal session. Loved it. Can run a lot better, stamina definitely improved drastically.

Hi guys... happy day for me...as i achieve my short term goal of losing 10kgs.
Credit goes to my hard work and definitely you guys who motivated me and also teach me to do, what i suppose to do.


My statistic

Measurement type: First Reading before workout (7 Oct 2007) | Previous reading (20 Nov 2007) | Current reading (6 Dec 2007)
Weight (kgs) : 86.1 | 78.5 | 75.9 (lost 10.2kgs)
Fat % : 54.++% | 42.5 % | 38.4 %

My next goal, would be getting muscles, and still focusing on cutting down my fat%. I want to have a leaner (not too skinny) but well toned muscles.

Ok, lets see what i did today.
Today i was doing weights for my shoulder
Military press, Arnold dumbbell press, bentover dumbbell rear delt raise, front and side dumbbell raise.
15mins of running, ~2.4km.

Cheers guys! Comments are welcome.
(would prefer if any of u guys got some advise about diet, as i am still in strict diet)

You might wanna state in your journal on what are your meals like. I see other people posts like that.
Easier for people to comment on your diet.

Anyway.....Congratulations on your great progress.

9Dec2007
weight for tricep and back.
16mins of running.

I will try to update on my diet soon.

Yeah. I second that.

Anyway, congrats mate!

10Dec2007
Futsal day

12Dec2007
Bench press, flys
Rowing and running for 10mins.

13Dec2007
Futsal day.

Man, today im having a bad DOMS. Yesterday nite hardly can sleep. Today suppose to head to gym, dunno how am i going to manage it.
Just wanna ask u guys, working out which u suffering from DOMS, is it ok? Or you need to make sure u dun have any DOMS to further your workout?