hi,

i'm presario9.. after reading Canopies, SydG, Danilo5753, Ryansxs and others. i'm motivated to start a journal for myself too..

My stats:-

Age 19
Weight 100kg
Height 173-175cm
Bodyfat ??
BMI dont really care

I am a student at one of the university in UK.. i have been working out for around a month for fun because i win a free gym membership through football competition. i only do it for fun and my diet is suck during the workout.. but suprisngly my friends been asking me.. "eh, sejak bila kau angkat besi??" then i realise that they can see the different. so i set my goal to control my diet and lose body fat along the way after my exam which finish just now..

My short term goal to reduce the weight to 90kg in 10weeks.. yeah that quiet high aim i got there.. but shoot for the moon, even if u failed, it will land among the star..

I want to live a healthier lifestyle, improve my self esteem, improve my sport performance (football), and fullfill my parent wish to see me reduce weight..

My work out will be 4 times a week in evening.

Monday- chest and tricep
tuesday- shoulder, shrug
thursday- biceps and back
friday- Leg leg and leg

i will do my HIIT cardio on the treadmill every morning before breakfast 5 times a week. If tak sempat because of classes, will do it after weight training. Sunday will be my rest day.

My diet should look like this :-

Breakfast- cereal with milk
pre lunch- fruit or low fat yougourt.
Lunch- tuna sandwish or egg sadnwish
pre dinner- tuna sandwish( this will be my pre workout as well)
after workout- eggs
dinner- rice with chicken and vege or roast chicken and salad and potato.


The exercise base on Bodybuilding.com:-

all exercise will be done with 4 sets with 8-12 reps..

Chest- barbell/dumbell bench press, incline dumbell benchpress, decline dumbell bench press, dumble flys.
Tricep- close grip benchpress, skullcrusher, overhead tricep extension

Shoulder- military press, arnold press, dumbell side literal raise, dumbell front raise
shrugs- barbell shrugs, barbell shrugs behind back, EZ bar upright row

Back- stiff leg deadlift, dumbell row, Bent Over Two-Arm Long Bar Row and lat pull down
biceps- EZ bar curl, alternate bicep curl, hammer curl.

Leg- Squat, barbell deadlift, barbell standing calf raise, leg press.

Daily exercie- crunches 5 sets of 20 reps (increase gradually), push up 2 set until failure, dips 2 sets untill failure.


Thats it i think..

any coment and opinion is appreciated.. Help from u guys will be really valuable to me.. thank you..

This post has been edited by presario9: Jan 22 2008, 07:21 PM

thanks for the comment danilo5753..

how to upsize my lunch?? eat two sandwish? i dont have time to cook. i will prepare it at night and tapau it to uni the next day..

hmm, more protein eh??


Breakfast- cereal with milk and 2 half boil egg
pre lunch- fruit or low fat yougourt.
Lunch- tuna and egg sandwish with 4 wholemeal bread
pre dinner- tuna sandwish( this will be my pre workout as well)
after workout- 3 half boil eggs
dinner- rice with chicken, eggs (heat in the microwave untill jd telur goreng) and vege or roast chicken and salad and potato and eggs(microwave) .

is ok now??

thanks danilo..

---

Added on January 23, 2008, 3:11 am22/1/08 workout

Military press:-
1x12xbar
1x12x10kg
1x12x20
1x8x30

Arnold press:-
1x12x5kg dumbell each
1x12x7.5
1x12x12.5
1x12x15

Side literal raise:-
1x12x2.5kg
1x12x5
1x10x7.5
1x8x10

Front raise:-
1x12x2.5
1x12x5
1x10x7.5
1x8x10

barbell shrugs:-
1x12xbar
1x12x30
1x8x50
1x10x50

EZ bar upright row:-
1x12xbar
1x12x10
1x12x15
1x10x20

Shrug using weight plate:-
1x12x5
1x12x10
1x12x15
1x10x20


Crunch
5x20

Dips
2x10

push up
2x10


My meal today:-

8 am egg sandwishes
11am tuna sandwish
2pm fried rice homemade with lettuce and tuna
3.3pm oranges
5pm 3 half boiled egg(post workout) and 1 bread with tuna.
7.30 roast chicken breast 3 pieces(2 medium, 1 small), with egg and roast potato and lettuce and cili sos.


This post has been edited by presario9: Jan 23 2008, 04:33 AM

yeah i'm joining the cutting as well..

23/1/08

morning

cardio HIIT
25 minits 3.13km

crunch
4x20
1x30

push up
2x10

after lunch play basketball


Breakfast
1 slice of bread with peanut butter
small pieces of roast chicken leftover from last night dinner

lunch
nasi goreng leftover with egg n tuna n sweetcorn n lettuce n fish in breaded crumb cook using oven.

after basketball/pre dinner
half boiled egg 2 biji

dinner
rice with 3 small piece of chicken masak merah homemade with lettuce and boiled carrots

This post has been edited by presario9: Jan 24 2008, 06:01 AM

i do the leg on the bench crunch
the last set i do untill failure..

---

Added on January 24, 2008, 7:34 pm24/1/08

just now didnt go morning cardio because heavy rain.. will do it after weight training this petang..

breakfast 10am
cerial with milk

12.30pm
tuna n sweetcorn with 2 slice breads

1.45
toast n peanut butter

3.45
tuna n sweetcorn(post workout)

6pm
toast and peanut butter(too hungry after basketball)

7pm
rice with boiled ayam in tomyam sup..

today workout (back n biceps)

Stiff leg deadlift
1x12xbar
1x12x20
1x10x25
1x8x35

Dumbell row
1x12x7.5 each hand
1x12x12
1x12x15
1x12x20

Bent over two arm long bar
1x12xbar
1x12x15
1x12x25
1x8x30

Lat pulldown
1x12xplate number 1
1x12xplate number 4
1x12xplate number 5
1x12xplate number 6

Ez bar curl
1x12xbar
1x12x10
1x12x20
1x8x25

Alternate bicep curl
1x12x5
1x12x7.5
1x18x10
1x5x13

hammer curl
1x12x5
1x12x7.5
1x10x10
1x5x13

crunch
4x20xcrunch
1x30xcrunch

push up
2x10

thats it for today..



This post has been edited by presario9: Jan 26 2008, 02:41 AM

January 25, 2008, 7:00 pm

morning
cardio on treadmill 4.3 km 35minit.

afternoon workout

Leg

Squat
1x12xbar
1x12x10
1x12x40
1x16x40
1x18x40

calfraise
same with squat

deadlift
1x12xbar
1x12x10
1x6x40
1x8x40
1x10x40

after workout play basket ball

sakitnya kaki ku..


meal

breakfast
cerial with milk

pre lunch
tuna n egg with 2 slice brown bread

lunch
one medium fish in breaded crumb(oven cooked)

post workout
3 half boiled eggs

dinner
rice with chicken in tomyam soup..



This post has been edited by presario9: Jan 26 2008, 10:34 PM

26/1/08

morning
go joging n play basketball

breakfast
cereal with milk

lunch
rice with 2 piece fish in breaded crumb oven cooked.



This post has been edited by presario9: Jan 28 2008, 07:15 PM

28/1/08

morning
Cardio 27 minit @ 3.32km

afternoon

chest and triceps

BB bench press
1x12xbar
1x12x10
1x12x30
1x8x40

DB decline
1x12x5
1x12x10
1x12x13
1x12x15

DB incline
same with decline

DB Flys
1x12x5
1x12x10
1x12x13
1x8x15

Closegrips Bench press
1x12xbar
1x12x10
1x10x20
1x6x30

skullcrusher
1x12xEZ bar
1x12x8kg (the small fixed weight barbell)
1x15x8
1x20x8

overhead triceps extension
1x12x7.5
1x12x10
1x12x15
1x8x20

Meal

breakfast
cereal with milk..

pre lunch
apple

lunch
tuna n egg sandwishes

pre workout
cereal with milk and toas with peanut butter

post
tuna tuna and sweetcorn

dinner
rice+chicken curry+fish+lettuce and chilli

This post has been edited by presario9: Jan 29 2008, 06:32 AM

time different maa.. i'll update after each meal i taken..

29/1/08

morning
cardio 25minit@3.17km

afternoon

Shoulder n shrug

Military press:-
1x12xbar
1x12x12.5kg
1x12x22.5
1x10x30

Arnold press:-
1x12x5kg dumbell each
1x12x10
1x12x15
1x8x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x10x7.5
1x8x10

Front raise:-
1x12x2.5
1x12x5
1x10x7.5
1x8x10

barbell shrugs front:-
1x12xbar
1x14x30
1x10x50
1x12x50

EZ bar upright row:-
1x12xbar
1x12x10
1x12x15
1x12x20

barbell shrugs back:-
1x12xbar
1x12x30
1x10x50
1x12x50


Crunch
5x20


meal

breakfast
cereal with milk

pre lunch
fish cooked in oven with salad n cili sauce

lunch
2 biscuits, cereal with milk

post workout
tuna and sweetcorn

dinner
rice+chicken curry+lettuce+tuna and orange.


p/s- side raise n front raise very hard..


This post has been edited by presario9: Jan 30 2008, 11:00 PM

Added on January 30, 2008, 8:53 pm30/1/08

morning
cardio b4 breakfast 30minit@3.63km

afternoon
basketball

today no weight training. rest day.

meal

breakfast
tuna sandwish and salad

lunch
fish oven cooked with salads

b4 basketball
biscuits

dinner
rice with chicken rendang n egg

This post has been edited by presario9: Jan 31 2008, 07:48 PM

31/1/08

didnt do morning cardio today because of heavy rain and very cold. lazy to go out.

workout

back n bicep

stiff leg deadlift
1x12xbar
1x12x22.5
1x12x25
1x12x35

DB row
1x12x7.5
1x12x12.5
1x12x17.5
1x12x22.5

bent over 2 arm long bar row
1x12xbar
1x12x16.25
1x12x26.5
1x12x31.25

barbell curl
1x12xbar
1x12x10
1x12x20
1x12x30


10 am
tuna sandwish

12pm
fish oven cooked

2.30pm
tuna sandwish

5pm
tuna with a slice of wholemeal bread

This post has been edited by presario9: Feb 1 2008, 01:28 AM

1/2/08

workout

leg

squat
1x12xbar
1x12x10
1x12x30
1x12x50

deadlift
1x12xbar
1x12x15
1x12x35
1x8x45

calf raise
1x12xbar
1x12x10
1x12x30
1x12x50

leg press
1x12x0
1x12x10
1x12x15
1x12x35
1x12x55

very good session today. the buffet lunch really give me energy..


meal

11am
wholegrain cereal without milk

12.30
buffet lunch

3.30
tuna



This post has been edited by presario9: Feb 4 2008, 07:50 PM

4/2/08

morning
cardio 20 minit treadmill and 10 minit rower..

workout

chest and tricep

BB bench press
1x12xbar
1x12x12.5
1x12x32.5
1x10x40

DB decline
1x12x7.5
1x12x11
1x12x13
1x12x17.5

DB incline
same with decline

DB Flys
1x12x7.5
1x12x11
1x12x13
1x8x15

Closegrips Bench press
1x12xbar
1x12x12.5
1x8x20
1x7x30

skullcrusher
1x5x10kg fix barbell
1x12x10
1x15x10
1x18x10

overhead triceps extension
1x12x7.5
1x12x12
1x12x15
1x10x20


meal

breakfast
tuna sandwish with lettuce and cili sauce.

pre lunch
biscuit 2 pieces

lunch
fish oven cooked, tuna, egg and a slice of brown bread

b4 workout
biscuits

after workout
3 half boiled egg

dinner
nasi goreng home cook with egg n lettuce

This post has been edited by presario9: Feb 6 2008, 02:28 AM

5/2/08

cardio
jogging from gym to home.. miss the morning cardio due to heavy rain

workout

shoulder and shrug

Military press:-
1x12xbar
1x12x12.5kg
1x12x22.5
1x12x30

Arnold press:-
1x12x7.5kg dumbell each
1x12x12
1x12x15
1x8x17.5

Side literal raise:-
1x12x2.5kg
1x12x5
1x12x7.5
1x8x10

Front raise:-
1x12x2.5
1x12x5
1x12x7.5
1x8x10

barbell shrugs front:-
1x12xbar
1x12x35
1x12x50
1x10x60

EZ bar upright row:-
1x12xbar
1x12x12.5
1x12x17.5
1x10x22.5

barbell shrugs back:-
1x12xbar
1x12x12.5
1x12x50
1x8x60


Crunch
4x20
1x30


meal

breakfast
wholegrain cereal 3 hand scoop

12pm
tuna sandwish and lettuce

2.30
fish with tuna and egg and a slice of wholemeah bread

3.45
biscuit

6pm
tuna

6/2/08

morning cardio treadmill 25minit @ 3.20km

rest day today..

just receive my lipo 6.. any advice for me on how to consume it for maximum result?


diet

breakfast
tuna and hard boil egg with 2 slice of wholemeal bread

12.30
2 oat biscuits

3pm
fish cake and fish in bread crumb(both oven cooked)

5pm
2 pieces of oat biscuits

This post has been edited by presario9: Feb 7 2008, 01:32 AM

7/2/08

cardio

morning cardio b4 breakfast 25minit@3.28km
jogging from gym to home


meal

30 min b4 cardio
1 capsule of lipo 6

breakfast 11am
tuna and egg with 2 slice of breads

thanxs man although i am still far out from u. to lose 13kg in 3 months is incredible.. salute u!!

i just got my uni time table for next semester begining tomorow.. i need to alter my workout timetable..

Monday
morning cardio
afternoon after 5pm weight training

Tuesday
no morning cardio
afternoon weight and cardio

Wednesday
morning basketball
afternoon football training

Thursday
morning cardio
afternoon weight after class 3pm

Friday
no morning cardio
afternoon weight n cardio after 4pm

Saturday n sunday
morning basketball