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?

---

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

---

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?