Hi,

Following are the details:

Age: 25
Height: 183++
Weight: 66kg ( very2 under weight )
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Edited

Weight Goal: 80kg

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I am planning to increase my weight and build up muscle along the way. Thus I would gladly appreciate it if I could get advice on the nutrition and work out part.


Do help pls.

THX

This post has been edited by asciii: Nov 20 2008, 03:01 PM

Hey bro, congratulations on your new goal to achieve muscle mass and also to practice a healthy lifestyle ( I hope you are going natural all the way lol )

You could actually keep track of your workout/meals etc in here or blogspot etc.

If you need an idea on how to blog etc or whatsoever check out mine eatandlift.blogspot.com

What is your goal weight? I would suggest a smart clean bulk all the way, ditch the weight gainers and go for good food. Judging from your weight, I believe that your bodyfat percentage should be pretty low?


rock on !

Yes I want to go the natural way. Eat and Exercise. I looked briefly at your blog just now and noticed that it mostly had your work out tracks.

Correct me if I am wrong, since I am under weight, I would need to gain my weight before I can do these workouts. Guidance on meal track would be my first importance I guess.

yes, absolutely you need to go for a bulk which I would suggest a calorie surplus about 2500 for a start. It is quite hard to bulk without the carbs, but please ditch the sugary drinks (coca-cola etc) . They are packed with calories but absolutely no value. Try to go for 1 gram of protein per pound of bodyweight.Do not forget you fat, all meats have fat, but dont buy a pack of chicken skin and fry them. LOL. Olive oil, walnuts etc are packed with great calories. Eat tons of veggies to supply your body with fibre. Dont know how to track your calories? I would suggest you browsing the net more often. If you need a calorie tracker account Fitday would be good.

I`ll show you a sample of my diet but this is a cutting diet where my calories would go up the most 2100kcal tops on training days and 1800 calories on non-training.

Sample Diet

You should also post your pictures.

Well, I just created a FitDay account. Added the food I took today.


asciii's nutrient track

Cool, sub sardine with tuna and consume wheat bread instead, has more fiber.


Do you have a gym account ?

Not going to gym yet..Will be moving to my new house soon ( condo ). It will have gym. So, I will be going once I move in

p/s: wheat bread is the brown color bread right?

This post has been edited by asciii: Dec 16 2007, 06:24 PM

yes, good luck brotha. Feel free to ask if you have any doubts

i would suggest 1.5g protein per pound of your bodyweight ~~


Chow

This post has been edited by bata: Dec 16 2007, 09:36 PM

I had that intention. thanks

what is the nutrition facts for the pasar malam chicken satay?

This post has been edited by asciii: Dec 22 2007, 06:03 PM

To Shanecross:

Aiks, anything wrong with Sardine?

I have been taking them frequently as they are high in protein.

If so, please enlighten me.

It was a very bias statement, you have my apologies. The fact that I love tuna better than sardine.

To Shanecross:

Dude, I hope you aren't getting the wrong idea.

I have no intention whatsoever to prove who's right or wrong.

I just want to confirm with you, cause you might have an updated information on sardines.

We are in a forum to exchange our thoughts or view on a matter, not to blast those who are less informed.



Anyway, thanks for confirming!

Happy Holiday!

I am reactivating this thread..so gona start posting out logs..please advice..

updated details in 1st post

Reactivated my fitness first membership yesterday and started my work out..

7/11/08

Food intake

Bfast:

1 Mug of Tea + 2 slices of Wholemeal Bread with butter and kaya + 2 slices of cheese (Peanut butter finish already)

Brunch:

2 slices of wholemeal bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Lunch:

The new McD's double McChicken..I think thats what it is called and coke

Tea break - 5+ pm ( I guess this was the pre workout meal)

2 slices of wholemeal bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Post workout:

1 Large McShaker fries

Dinner:

Rice+Gizzard+Cucumber

Before Sleep: 1 and a half cup of HL Milk

Workout - 730pm

Bench Press:

1 x 10 x bar only weight
1 x 6 x bar weight plus 5kg at each side
1 x 6 x bar weight plus 5kg at each side
1 x 1 x bar weight plus 5kg at each side (was unable to do )
1 x 6 x bar weight plus 2.5kg at each side

Incline bench press:

1 x 10 x bar only weight
1 x 6 x bar weight plus 2.5kg at each side
1 x 6 x bar weight plus 2.5kg at each side

Tricep pushdown:

1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 12.5kg
1 x 12 x 10kg

Abdominal Crunch (Machine)

1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg


That was my workout and diet..do advice..

This post has been edited by asciii: Nov 8 2008, 11:55 AM

08/11/08

Food Intake

Bfast - 2 half boiled egg + 3 slices of wholemeal bread with peanut butter + 1 Mug of Tea + 1 Mug of HL Milk

Late Lunch - Briyani + Ayam Madu + Acar

Tea - 2 half boiled egg + 1 Mug of HL Milk

Dinner - 18 sticks of chicken satay

Before Sleep - 1 Mug of HL Milk

No work out today as I was busy with family stuff..Can only continue work out on Monday

This post has been edited by asciii: Nov 9 2008, 12:46 AM

IMO i dun think satay is a healthy way to consume chicken
unless they are cooked differently (w/o coal)

i think thats why they give cucumber with it to neutralize it..




This post has been edited by asciii: Nov 10 2008, 11:52 AM

10/11/08


Food Intake

Breakfast: 2 half boiled eggs, 3 slices of bread with butter, peanut butter and kaya, a Mug of tea

Brunch: A few pieces of cake and a Mug of HL Milk

Lunch: Rice, coleslaw, 2 pieces of nugget and lots of cow's meat

Tea: A few Pieces of cake

Dinner: Rice, coleslaw, 2 pieces of nugget and lots of cow's meat

Supper: 1 tupperware full of pasar malam taufufa ( Wonder how much protein it has)

Before Sleep: 1 Mug of HL Milk

good luck in gaining weight

10/11/08

Food Intake

Breakfast: 2 half boiled eggs + 2 slices of bread with butter, peanut butter and kaya + 1 Mug of tea + 1 Mug of HL Milk

Brunch: 2 slices of bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Lunch: Chicken Rice

Tea: 2 half boiled eggs, Fresh orange, 2 slices of bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Dinner : Fried Rice with sausage

Supper : 1 Mug of HL Milk

Workout

Biceps

Standing Barbell Curl

1 x 12 x 10kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 8 x 20kg
1 x 12 x 15kg

Preacher Curl

1 x 8 x 20kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg

Traps

Upright Barbell Row

1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 12 x 15kg
1 x 8 x 20kg

Lats

Wide-Grip Lat Pulldown

I am not sure whether the weights were in pound or kg

1 x 12 x 35
1 x 12 x 35
1 x 12 x 35
1 x 7 x 40
1 x 12 x 35

Abs

Machine Abs Cruncher

1 x 12 x 35
1 x 12 x 35
1 x 12 x 35
1 x 12 x 35
1 x 12 x 35
1 x 12 x 40
1 x 12 x 40

Well..that was it yesterday...

When I woke up this morning, my biceps hurts when I straighten up my arm. Especially the bicep part which is close to the elbow. Is this normal?

This post has been edited by asciii: Nov 11 2008, 12:25 PM

Ur diet seems to be quit alright. anywhere what is ur pre and post workout meal?

I would suggest u to take off the carbs meal aft 6 if u workout in the afternoon. As for ur tea... tat 2 eggs is not going to help wif ur 66kg body, at least 4 .

my workout is usually after the tea break..

so..basically..aft 6 reduce carbs and up the protein?

o.O tats mean ur 2 eggs and 1 orange is ur preworkout meal ? tats too little energy to boost ur training. anywhere, for the meal aft 6 i would suggest on a high fat and high protein diet wif 0 carbs. U can get those healthy fat from cheese, olive oil, sunflower seed, almond and etc.

Again, for ur preworkout, i would suggest about 50g of complex carbs and 30g of protein. and for ur post workout, add in some protein (take milk/meat if u r not taking supplement) and simple carbs to stimulate ur insulin spike for greater protein absorption.

oops..i forgot to add another food for tea...

it is supposed to be:

Tea: 2 half boiled eggs, Fresh orange, 2 slices of bread with butter, scramble egg, 1 chicken bologna and 1 cheese

tat look much satisfied. by the way, too much fat for preworkout may not be the best choice in my opinion...but still sumtime when food run out, i still go back to cheese hehe. anywhere, good luck dude.

anywhere, i think your bicep ache is fine, TS.
i used to had it before.. but not much anymore sad

wow! this is interesting ascii.keep on posting..im looking forward to see the result.

btw..can u post the photo of equipment ur using in each of ur exercise. just curious about those equipment. it seems to me ur gym hav nice equipment.

i'm also planning to put on weight but still learning bout dis stuff..

I see..I hope it is normal

I am going to Fitness First at the Curve. So..all the equipments are there..


ok..back to my journal..

11/11/08

Food Intake

Breakfast: 2 half boiled eggs + 2 slices of bread with butter, peanut butter n kaya + 1 Mug of tea + 1 Mug of HL Milk

Brunch: 2 slices of bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Lunch: Big Mac, Fries, Coke

Tea: 2 slices of bread with butter, scramble egg, 1 chicken bologna and 1 cheese

Dinner: Chicken Briyani

Supper: 1 Mug of HL Milk

Workout

Only did Abs Exercises. Still have pains when I try to straighten my arm.

hi asciii, havent heard from you for almost a week. What happen??

Hi..

I was only able to straighten my arm on Saturday

I resumed my training yesterday..So here's da log:

17/11/08

Food intake

Bfast:

1 Mug of Tea + 2 slices of Bread with butter, peanut butter and kaya + 2 half boiled egg + 1 Mug of HL Milk

Brunch:

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese

Lunch:

1 Set Chicken Chop ( Chicken + Fries + Coleslow )

Tea break - 5+ pm (

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese + 4 half boiled egg (only 2 yolks)

Post workout/Dinner:

Nasi Minyak + Chicken Kurma ( 2 chicken legs ) + Coleslow

Before Sleep: 2 of HL Milk

Workout - 540pm

Bench Press:

1 x 12 x bar only weight
1 x 12 x bar weight plus 5kg at each side
1 x 12 x bar weight plus 5kg at each side
1 x 12x bar weight plus 5kg at each side

Incline bench press:

1 x 12 x bar only weight
1 x 12 x bar only weight
1 x 7 x bar only weight (Here my left arm gave out on me. I guess its weak )

Tricep pushdown:

1 x 12 x 10.5kg
1 x 12 x 10.5kg
1 x 12 x 10.5kg
1 x 12 x 10.5kg
1 x 12 x 10.5kg
1 x 12 x 10kg

Abdominal Crunch (Machine)

1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg

My left arm is weaker than I thought . Should I continue with the weight that is acceptable by the stronger arm or reduce it to the weight that is acceptable to the weaker arm. The weaker arm can take as much weight as the stronger arm..But it does not last as long as the stronger arm based on what happened during my Incline bench press yesterday.. Advice please..

This post has been edited by asciii: Nov 18 2008, 11:15 AM

18/11/08

Food Intake

Bfast:

1 Mug of Tea + 2 slices of Bread with butter, peanut butter and kaya + 2 half boiled egg + 1 Mug of HL Milk

Brunch:

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese

Lunch:

Nasi Goreng Daging Merah

Tea break - 5+ pm

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese + 4 half boiled egg (only 2 yolks)

Post workout/Dinner:

Mee Goreng

Before Sleep: 3 Mug of HL Milk

Workout

Warm up

Cardio - 5 mins

Chest

Smith Machine Bench Press

1 x 12 x bar only
1 x 12 x 20kg at each side
1 x 12 x 20kg at each side
1 x 12 x 20kg at each side

Bench Press

1 x 12 x bar only
1 x 7 x 5 kg at each side (left arm gave out at the 7th push)
1 x 5 x 5 kg at each side

Dumbell Bench Press

Here I had to reduce the weight till my left arm could take it

1 x 12 x 8 pound dumbell
1 x 12 x 8 pound dumbell
1 x 12 x 8 pound dumbell

Cable Crossover

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg


Triceps

Triceps Pushdown - Rope Attachment

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg

Shoulder

Something like Front Plate Raise but uses the weight ball.

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg

Front Cable Raise

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg



Biceps

Standing One-Arm Cable Curl

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg

Dumbbell Alternate Bicep Curl

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg

Abs

Abdominal Crunch (Machine)

1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg
1 x 12 x 25kg

After training I checked my BMI

Height: 184cm
Weight: 65.1 kg
BMI: 19.4
BMR: 6757 kJ
1615 kcal
Fat%: 22.6%
Fat Mass: 14.7 kg
FFM: 50.4 kg
RBW: 36.9 Kg

Any advice from pro's?

your post workout looks like junk to me without sufficient protein....i suggest if u wan hv mee goreng, make it your pre-workout...

you are quite light for your height, in fact you are lighter than me but surprisingly: your BF% is at 22.6%!! try avoid doing bench press on smith machine...the weight difference is quite huge oh...u can lift 20kg ES on smith, what about barbell?

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Added on November 19, 2008, 11:50 amyou trained your chest, arms and shoulder in one day oh!...dont forget your legs...and back

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Added on November 19, 2008, 11:51 amjust my 2 cents

This post has been edited by Sp00kY: Nov 19 2008, 11:51 AM

suprisingly my BF% is at 22.6..is it good or bad?

for barbell bench press, i can do it with 5kg of weight at each side..but unfortunately..my left arm will give out on me on the 4th set


This post has been edited by asciii: Nov 20 2008, 11:47 AM

Food Intake

Bfast:

1 Mug of Tea + 2 slices of Bread with butter, peanut butter and kaya + 2 half boiled egg + 1 Mug of HL Milk

Brunch:

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese

Lunch:

Nasi Ayam

Tea break - 5+ pm

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese + 4 half boiled egg (only 2 yolks)

Post workout/Dinner:

4 half boiled egg (only 2 yolks) and 1 set of sizzling black pepper chicken (includes coleslow and fries)

Before Sleep: 1 Mug of HL Milk

Workout

Warm up

Cardio - 5 mins


Triceps

Triceps Pushdown - Rope Attachment

1 x 12 x 3.25 kg i think..
1 x 12 x 3.25 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg


[i]
Chest


Cable Crossover

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg

Flat Bench Cable Flyes

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg


Shoulder[/i]

Standing Dumbbell Shoulder Press

1 x 12 x 5 pound
1 x 12 x 5 pound
1 x 12 x 5 pound


Biceps

Standing Bicep Cable Curl

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg


Dumbbell Alternate Bicep Curl

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg

Back

Pullups

1 x 12 x 30 kg of weight
1 x 12 x 30 kg
1 x 12 x 30 kg

Have to work more on the back so that I can do it with just my own body weight

Abs

Crunches

1 x 12 x own body weight
1 x 12 x own body weight
1 x 12 x own body weight

Extra Stuff

Learned how to position myself for squat. Especially how to position the back

For the sake of stretching the legs and arms..the trainer put me in a few wrestling submission holds after that..my body felt real good..

So..comments on my current pre/post workout meal?also about my workouts?

24/11/2008

Food Intake

Bfast:

1 Mug of Tea + 2 slices of Bread with butter, peanut butter and kaya + 2 half boiled egg + 1 Mug of HL Milk

Brunch:

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese

Lunch:

1 Big Mac & 1 Coke


Tea break - 5+ pm

2 slices of bread with butter, half scramble egg, 1 chicken bologna and 1 cheese + 4 half boiled egg (only 2 yolks)

Post workout/Dinner:

4 half boiled egg (only 2 yolks) and 1 set of sizzling BBQ chicken (includes coleslow and fries)

Before Sleep: 1 Mug of HL Milk

Workout

Warm up

Cardio - 5 mins


Triceps

Triceps Pushdown - Rope Attachment

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg


[i]
Chest


Flat Bench Cable Flyes

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 6.25 kg
1 x 12 x 6.25 kg


Bench Press

1 x 12 x Bar weight
1 x 12 x Bar weight
1 x 12 x Bar weight
1 x 12 x 1.25 kg
1 x 12 x 1.25 kg


Biceps

Standing Bicep Cable Curl

1 x 12 x 5 kg
1 x 12 x 5 kg
1 x 12 x 6.25 kg
1 x 12 x 7.25 kg
1 x 12 x 10 kg
1 x 12 x 10 kg

Traps

Upright Barbell Row

1 x 12 x 5 lbs
1 x 12 x 5 lbs
1 x 12 x 10 lbs
1 x 12 x 10 lbs
1 x 12 x 10 lbs

So..comments on my current pre/post workout meal?also about my workouts?