Hi everyone , just posting my record of lifestyle here . Please feel free to comment on my diet and activities ya



Starting Current Details :-

Age: 20 years old
Height : 171 cm
Weight : 73.5 kg
Bodyfat : Dont know
BMI : Around 24.6 (Overweight)
Waist : Measure later ...



Major Achievement ( Changes )




New 2008 Goals :

- Have abs visible a bit before 2009 Chinese New year
- Having BF around 10%
- Able to do 15 Perfect Chin Up Form
- Able to do 100 push ups in 2 minutes
- Able to Squat own Bodyweight
- Able to do 1 rep of Full Planche push up ! [Push up with the leg on the air ]
- Lost all the Chest Fat and Tummy Fat

Due date : 31 Dec 2008


Stats Update[ 4 jan 08]:-
- Body Fat % : ??
- Weight : 70kg
- Height : 171cm
- Waist : 32"
- Arms : 13"
- Chin up : 5xBodyweight
- Push up : 43 times in 1 minutes

Stats Update [ 16 Feb 08]
- BF% : 17.1
- Weight : 70.4kg
- Height : 171
- Waist : 31.5
- Hip: 31
- Arm: 13


Stats Update [ 4 Mac 08]
- BF% : 16.6% -0.5%
- Weight : 70.6kg +0.2kg
- Height : 171
- Waist : 32 +0.5
- Hip: 31.5
- Arm: 13

Stats Update [ 9 April 08]
-BF%: ??
- Weight : ??
- Height : Same gua -,-
- Waist : 31.5 -0.5
- Hip : 31 -0.5
- Arm : 13 [ Never see any increment ]


Updated Normal Diet style[25th June 08] :-


Breakfast (9am-10am)
- 4 slice of Gardenia Whole grain bread (Sapu with kaya OR tuna + Peanut Butter)
- 250ml HL milk OR 1 Cup of Milo


Lunch (12pm-1pm)
- Chicken Rice OR Medium rice with vegies and meat and egg's

Post-Lunch ( 3pm-4pm)
- Banana OR fruit OR whey OR bread


Dinner (7pm-8pm)
- Rice : Small serving of rice + some meats + Vege

Pre-Bed (around 11pm)
- 1 Scoop of Whey + Water/Milk


This post has been edited by danilo5753: Jun 24 2008, 10:21 PM

Thanks man , will do row and skullcrushers . Will upload my photo's sometime later.

29 Oct (Monday)

Breakfast (10am)
- 2 slice of whole grain bread
- 1 banana
- 1 cup of HL milk

Lunch (1pm)
- Chicken rice (with normal white rice) + a veggies


Snacks (4pm)
- 1 No-fat yogurt
- 2 Banana


Dinner ( 7.30pm)
- Chap fan with small serving rice , 2 veggie , 1 taufu , and 1 curry chicken


Workout (10pm)
CHEST & TRICEPS workout

- Dumbell press (do on the floor , no bench yet)
*2x10x6kg (okay i know its very light weight , going to obtain an ezybar really soon )

- Dumbell flyers ( 2x10x6kg )

- Elevated push up with 5 kg plate on back (2x12)

- Skullcrushers aKa Lying triceps extension
*1x10x6kg
*1x10x7kg
*1x6x10kg

- Tricep overhead extension
*1X10X6kg
*1x10x7kg
*1x8x10kg
*1x10x6kg

- Traditional sit up
*1x10
- Weighted sit up (holding a 6kg dummbell)
*1x10

Post-workout
- 1 Glass of HL milk

This post has been edited by danilo5753: Oct 30 2007, 11:36 AM

Hehe, definately a type . Jones , ill send you a sample workout that i plan . Check ur pm soon Please comment on the thingy and give some advice ya

---

Added on November 8, 2007, 7:09 pm8 November 07 (Thusday : deepavali stay home >.>)



Breakfast
9am
2 slice of whole grain bread
1 cup of HL milk


Pre-lunch
12pm
2 Hot dog
2 Egg (1 yolk only)


Lunch + Pre-workout ? lol ..
3.30pm
Chicken Rice ( chicken brest)
1 hard boiled egg (No yolk)
1 tou foo
Soya Bean
Medium serving of "Taugeh" (bean sprout)


Workout (BICEPS + BACK)

5.30pm
DeadLift
Warmup:
1x10xbar

Set:
1x10x13kg
1x8x17.5kg
1x8x20kg
1x5x28kg

ROW

1x10x13kg
1x8x15kg
1x5x25kg

EzyBar Curl (Biceps) (Why so hard ? Normally i do 6kg DB curl de.)

1x10x13kg
1x6x15.5kg
1x3x16.25kg (Busted)

EzyBar Overhand curl (Biceps) (for long head ?)
2x10x8kg

PostWorkout (6pm)
* 1 Cup of HL milk


Dinner
6.55pm

2 Hot dog
1 Egg (Without Yolk!)
1 slice of whole grain bread



* SHould i take anything after my dinner ? I think i eat too early.
Should i take pre-bed for tonight ? >.> Milk for pre-bed ?

---

Added on December 9, 2007, 10:32 pm9 December 07 Workout

Weight : 72kg ( After workout )

Deadlift
1x10x50kg
2x8x60kg
1x10x50kg

Bench press
3x10x30kg

DB Chest flyers
2x10x5kg (each)

DB Biceps concentration curl
1x10x7.5kg ( for each hand )

Chinup
2x3x BW

Lat pulldown
2x10x41kg
1x10x30kg


Decline sit up
2x15xBW
1x15xBW+5kg

Sit up
2x10xBW

Leg raise
1x10xBW

Wrist barbell curl
1x10x15kg

Got play some machine exercise , dont know what it called -,-

Postworkout:-
2 Scoope of ON whey protein

---

Added on December 12, 2007, 8:40 pmNew Update :-

Weight : 72.8kg ( Affter a sinful dinner)
BMI : 25.2
BMR : 1616 kcal

B.Fat% : 18.9%
Fat Mass 13.8kg

**Measured using a machine at Fitness Concept lol ...



This post has been edited by danilo5753: Dec 22 2007, 05:36 PM

22 December 2007

Breakfast 7.30am
- A cup of milo + 2 tablespoon of oats
- A slice of bread
- A cup of HL milk


Lat Pulldown
3 sets


Assisted Pull up
3 sets

Deadlift
1xbar(45lbs)x10
1x95lbsx8
1x115lbsx5
*Doing in wrong form , screwed my back perhaps
Thanks jones for telling me . will correct it later on

Machine Upright High Rows
3 sets

Seated Cable row
2 sets

Barbell biceps curl
3x20lbsx10

Decline Crunch
2x15xbodyweight

Situp
2x15xbodyweight

Abs Crunch Machine
6x20x25lbs <-- Very easy 1 ..

Torso Rotation machine
2x15x25lbs < -- each side


Lunch 12.50am ( Postworkout )
-Medium serving of rice
-Chicken in sause
-Beef in sause
-2 serving of veggies
-Milo ais

Post-Lunch 5pm
-Tong yun (around 10 biji)
- Some chicken brease slice s
- Some pork meat slices
- Some veggies too


Comment:-
Hmm , Preworkout sucked . Didnt have much energy to lift just now . Left my shaker bottle and whey at my college house there ..ahh~ Hope next time will bring it with me all the time

Didnt bring gloves too , left at college there also . Hand so pain after playing with some of the things at True Fitness there.

True fitness is so big , and luxury . First time went to such as a nice gym . Thanks everyone Everyone is friendly though

The air-cond is too cold , plus i am having a small flu .. Very hard to sweat also other than deadlift ,pulldown, and some some abs activity.

Didnt remember the weight that i lift for those machine , haha.

Weight measured at the end : 72kg ( Increment of 1kg (muscles perhaps) ) .

31 December 2007 - The last day of year 2007

Morning

9.30am
- 2 slice of bread + 2 egg
-milo ice


12.30pm
- Chicken rice


3pm Pre workout
- 1/2 scoop of whey + milk

3.30pm - WORKOUT


4.20pm Postworkout
- 1 1/2 scoop of whey
- 1 glass of milk



Workout:-

Warm up 5 mins

Barbell Bench press
-1x12x20kg
-1x10x30kg
-1x10x35kg

Dips
- 2x10x bodyweight


Dumbell bench press
-2x8x7.5kg -each hand

DB Flyer
-2x8x5kg

Butterfly
-2x10x5kg

Pushup
-1x20xBodyweight

3 December 08

[Shoulder day]

Pre-workout
-1 sardine sandwitch
-1 cheese bread
-1 Vico


Barbell Military press
Warm up 1x10x10kg

Set:-
1x10x20kg
2x10x22.5kg


DB front lateral raise
1x10x7.5kg each hand

DB Side lateral raise
3x8x7.5kg

Chin up
2x5xBody weight

Pull up
1x3xBody weight

Sit up
1x15xbodyweight

Decline sit up
1x15xbodyweight

Postworkout:-
1 1/2 scoop of whey

What interesting today ? I meet 2 of my coursemate at the college gym ! They just start on lifting things
Hehe, what is more interesting ? Vivian join me for workout .. Too bad she have class and need to go early
Respect respect , even got class also go gym ! Yeah Motivation !

Not UCSI ler .. Its TAR college , tunku abdul rahman college... @_@ . Near setapak / wangsa maju there . Interested ? haha.

Got , but kind old and messy a bit Only 1 squat rack , 4 jogging machine , some bicycle thingy , 1 Machine with Lat Pulldown , Low Row , Leg press and Chest Butterfly , some Bench , and lots of Dumbbell .

ya, barbell sure got la. But ! Its not measured in LBS ! It is in KG .. Heaviest is 15kg plates ..and 22.5kg Dumbbell i think .
10Kg plates have around 10 Piece , 15kg Plates have around 10 piece too .. 5kg , 2.5kg and 1.25kg have many la .

If there is 2 guy like Jones , then it would not be enough plates for u guys lol . There was once case , where there is a BIG guy do row ..and keep asking from everyone for plates ..He's rowing 140kg if my eyes dont have problem .

TARC gym is RM 1.2 per entry .. @_@ Consider cheap with those so-so equipment At least enough for ppl like me .

This world nothing is free lol , normal la..

Only for Tarcian If you want masuk , i can bring u guys masuk .. Utar can snap masuk , provided you are smart ..

5 January 2008 ( Saturday )

Morning Cardio

- Skip rope for around 10mins - 15 mins
- Jog around 400meter with medium intensity

Breakfast 10am
- 2 Slice of Gardenia wholegrain bread
- 1 Banana

Pre-lunch 11.45am
- Milk+whey

Lunch 2pm
- CHicken rice

Workout 3.30pm

Back + Biceps day

Deadlift
- 1x10x20kg
- 1x8x30kg
- 1x5x50kg
- 1x5x55kg

Barbell Row
- 1x10x20kg
- 1x5x25kg

Chinup
- 1x3x Bodyweight

Ezybar narrow grip curl
- 2x10x10kg

Dumbbell Hammer curl
- 2x10x12 lbs ( each hand )

Ezybar Overhand curl
- 2x8x10kg

Barbell Trap Uprow
- 1x5x20kg <-- Damm hard ?

Barbell Shrug
- 2x10x20kg

Post workout - Around 4.30pm
- 2 Scoop of Whey
-1 Banana

Dinner [ 8.45pm]
- Chicken Rice now , eat half rice only ..

My home cheras here no water .. Sad case .

This post has been edited by danilo5753: Jan 5 2008, 08:49 PM

7 January 2008 [ Monday ]

Breakfast 9.00am
- 2 Normal bread
- 1 cup of HL milk

Pre-lunch 10.30am
- Milk + 1 scoop of whey

Lunch 1.20pm
- Chicken Rice


Workout [ Around 4.30pm ]

Squat
- 1x65lbsx8
- 2x95lbsx8
- 1x105lbsx6

Flat Bench press
- 1x45lbs[bar]x10
- 1x65lbsx10
- 2x105lbsx6

Decline Sit up
- 2xBW x 10

Incline Bench Press
- 1x45lbs[bar]x10
- 2x65lbsx8

Dips [ Chest version]
- 2xBWx8


Cardio : Body combat [At California fitness]

Post Workout: 6.15pm
- 1 1/2 Whey

Dinner 7pm
- Rice + Beef


Body Check:-
Before Workout

Bodyweight : 70.4kg
Body Fat % : 18.8%
Body Fat mass : 13.3kg


Thanks Vivian for bringing me to California fitness for trial ! Appreciate it !
Too bad the Consultant keep persuading me and eat the time

This post has been edited by danilo5753: Jan 10 2008, 08:56 PM

10 January 2008 [Thursday]

Breakfast : 8.30am
- 4 Slice of gardenia high fibre bread with Tuna
- 1 glass of milk

Workout : 10.30am

Deadlift
- 1x10x45lbs ( BAR )
- 3x8x115lbs ( Include BAR )


Chin up
- 2x5x Bodyweight

Lat Pulldown
- 3 Sets of forgetted weight

Barbell Bicep curl
- 2x10x20lbs

Barbell bicep Narrow grip curl
- 2x6x20lbs

Barbell Reverse biceps curl
- 2x8x20lbs

Sit up
- 2x15xBW

Cardio - Around 15 mins or less

Postworkout meals ( Around 1130am):-
- 1 Scoop of whey

Postpostworkout meaals ( Around 1230pm+):-
- Chicken Terriyaki set


Back from home and sleep ^^

Wakeup at 5pm .

Pre-Dinner [ 5.20pm]
- 4 Slice of gardenia high fibre bread with tuna


Comment:-
- Ah..Finding my tummy get flatter day by day xD Illusion or what i dont know .
- Nice workout at CF.
- Today workout less than 45 minutes i think

13 Jan 08 [ Sunday ]

Breakfast - 9.00am
- 1 Hot dog bread with some CHicken floss
- 1 Cup of HL milk


Post-Breakfast - 11am+
- 1 Teh Ais
- 1 Egg cake ( Kai tan Kou )

Pre-Lunch - 12pm+
- 1 scoop of whey + milk

HOME WORKOUT
- Clean my whole Bedroom
- Mop floor
- Clean my room ceiling fan and my parents room fan
- Take my clothes to the sun ( Sai Sam )


Lunch - 2pm
- 1 Chicken Rice ( Eat half rice )


Pre-workout [ 5.30pm ]
- 1 Butter bread

Workout [ 6pm+]
Skip Rope
- 6 x 60 [ rest 1-2mins in between each set ]


Dinner [ Around 7pm+ ]
- 1 medium rice
- Some "Ai gua "
- 1 medium Fish
- 2 herbal soup [ vegetarian]


* Moody day today .. Not feeling nice at Cheras .. No fren , No activities , No Date and No fun at cheras ... Feeling quite lonely at home also .. Lucky i bring my skip rope back for cardio..
* No mood to do revision also .. Will do revision at college home .

*Skip rope make my heart beat jump 160-180 per minutes .. Feeling so nice and sweat till my pants also wet .

Will take Pre-Bed later around 10pm+ and sleep .

My Exam Period : 18 Jan - 2 Feb . *Might lower my workout Intensity during the period because i dont want to experience any muscles pain or fatigue

14 Jan 08 [Monday]

Breakfast - 9.30am
- 3 slice of gardenia high fibre bread + kaya
- 1 cup of HL milk

Pre-Lunch - 11am+
- 1 Papaya
- 1 Jambu air


Lunch - 1pm+
- 1 Chicken rice


Pre-Cardio - 4pm
- 2 slice of gardenia high fibre bread + tuna
- 1 Barli [ housemate boil geh ]


Cardio - 5pm+ - 6pm+ [ Around 1 hour ]
- Basketball game - Running and Lay up like hell .


Dinner - 7pm
- 1 Unagi sushi * Grab it at jusco
- 1/4 chicken *Breast part + wing

Pre-Bed - 10.45pm
- 1 Maggie sup with 2 eggs
- 1 Limau Ais


Note:-
*Bought 3 can of TC BOY tuna just now ..Dont know how it taste Will eat it tomorrow .


Gonna study right now , gambateh to those who are having exam soon also



This post has been edited by danilo5753: Jan 15 2008, 08:15 PM

15 Jan 08 [ Tuesday]

Breakfast - 9.30am
- 3 slice of gardenia high fibre bread + Tuna
- 1 glass of milk


Lunch 12pm+
- 1 CHicken rice

Post workout - 3.30pm
- 1 Tuna bread
- 250 ml milk

Workout 4.20pm

Post workout - near 5pm
- 1 Scoop of whey + water

Basketball 5pm-6pm [ around 1 hour ]

Dinner - 7.30pm
- 1 Chicken chop rice [ didnt take the fried skin and chicken fat ]
- 100 plus

WORKOUT-

Shoulder + Chest

Barbell flat Bench press
- 1x10x20kg [ not including bar ..bar around 5kg i think]
- 1x8x30kg
- 1x8x35kg

Barbell standing Military Press
- 1x10x20kg
- 1x8x22.5kg
- 1x8x25kg

Situp
- 1x15xBW


Some dumbbell front raise, lateral raise, and uprow for shoulder .

PS:-
* Right wrist still hurt , so when doing bench press it is pain and not stable
* Should i do Incline Bench press ? Or just keep on with Flat Bench press ?
* Will take a Pre-Bed meals later on


-Still strunggling in revision for my exam. TOmorrow gonna wake up at 6am to study !! Argh !!

16 Jan 08 - Wednesday

Breakfast - 9.30am
-2 slice of gardenia high fibre bread
- 1 cup of milk

Lunch - 12.30pm
- 1 Chap fan , eat a little rice .. some toufu , meats and egg

Workout - 3.10pm
- Some Chin up
- Some push up
- Some dumbbell squat
- Some Dips
- Situpx3 set with 6kg weight
- Leg raise
- Front Planche , Side plance
* Done in circuit for those somesome thing .. Today do revision at home , didnt go gym .

Post-Workout - 4pm
- 1 Cup of milk
- 1 Banana

Dinner - 7pm [CHEAT MEALS OF THE WEEK ! ]
- Total 8 piece of Pizza ( 5 Slice from Large pizza , 3 Slice from Regular thin pizza ) ''
- 2 Cup of 100plus

Pre-bed - later around 10.30pm
- Half cup of milk perhaps

Supper - 11.30pm
- 2 Egg : 1 yolk
- Limau Ais

Note:-
* Wow , so long din have pizza edi . Kinda starving jz now after post-workout meals xD .
* Hope the pizza can be digested Feeling so full now .

This post has been edited by danilo5753: Jan 17 2008, 12:15 AM