I realize people here are generous in giving advice and comments, so I decide to start my own workout journal since I'm new to this gym thing and there's no one around to guide me.

My goal would be to lose as much fat as I can, and stay healthy. Hope you guys can give me some guidance/comments

Current stats:

Current stats:
Weight: 74.2kg
Body fat %: 32.5%
BMI: 26.3


Previous stats:




This post has been edited by GreenNerdy: Oct 9 2008, 10:29 PM

i think you need to eat more protein, add up 1 or 2 meals.
for workouts, try to use free weights instead of machines. yes, you need to learn the correct form.
train ur large muscle first, like legs, chest, back. then only isolate small muscle like biceps and ads.

your diet failed miserably.

i knew you were gonna say that!

Green Nerdy,

Maybe this might help you in planning your exercises:

http://www.bodybuilding.com/fun/trans6.htm

There are lotsa examples of transformation in this website. Please feel free to browse through.

Cheers

ok i'll try..
eat more only on workout days or every day?

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Added on March 9, 2008, 2:54 amtake more protein?

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Added on March 9, 2008, 3:02 amThank you so much!

This post has been edited by GreenNerdy: Mar 9 2008, 03:02 AM

no time to read but wow, u're tall

tall + fat =

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Added on March 9, 2008, 11:47 pm
Diet:

(woke up at 2pm )
2:15pm - low fat milk
3:00pm - old town curry noodle
8:00pm - yogurt
10:30pm - milk + 3 hard boiled egg white


Didn't work out today, went to the market to restock and spent the rest of the day doing house chores (plus gossip) (macam auntie)

Question: what can I do to stop my boobs from shrinking? shrink quite a lot since i started going to gym...

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Added on March 10, 2008, 10:20 pm
10/3/2008

Gluteus machine - 20 x 3 (15, 17.5 and 20kg)
Vertical chest press - 20 x 2
Hip abduction & adduction - 20 x 3 ( 23kg)
Leg press - 20 x 4 (26, 34, 34 and 42kg)
Ab crunch - 30 x 5
Seated tricep extension - 20 x 3 (9kg)
Cross trainer - 65 minutes


Diet:

9:00am - Muesli with low fat milk
10:30am - work out
2:00pm - watermelon
2:30pm - lunch (vegies, tofu, chicken and a bit of rice)
7:30pm - low fat milk
8:30pm - dinner (vegies, tofu, egg, some rice, vitagen)

This post has been edited by GreenNerdy: Mar 12 2008, 11:40 AM

11/3/2008

No workout, sit in front of the computer whole day to do assignment


Diet:
1:00pm - Muesli with low fat milk
5:00pm - Yogurt
7:00pm - Dinner (Vegies, potato, chicken wing and some rice)
9:00pm - low fat milk

I would strongly suggest that you start doing cardio exercises. This would help you to reduce your fats.

No choice. Nothing you can do about it. It is fat. U reduce body fat....ur boob size oso will be reduced.

Sad but true.

Thanks..
hmm i'm trying to do cardio exercise at least 3 times 1 hour a week..
is it enough? or i should do it everyday?

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Added on March 12, 2008, 9:39 pmErr nothing can do to minimize the reduction? lol ><

Then after losing certain amount of fats i might wanna start a new topic in girl's club

This post has been edited by GreenNerdy: Mar 12 2008, 09:39 PM

12/3/2008

Squat (without any weights) - 20 x 1, 10 x 2
Gluteus machine - 20 x 3 (15, 20, 20kg)
Hip abduction & adduction - 30 x 1 (16kg), 20 x 2 (23kg), 10 x 1 (30kg)
Leg press - 30 x 3 (60, 90, 90lbs)
Ab Crunch - 30 x 4, 20 x 1
Compound row - 20 x 2 (12.5, 20kg)
Cross trainer - 65minutes


Diet:
10:30am - Old town bread and milk tea
2:30pm - low fat milk
3:30pm - workout
7:00pm - Dinner (Sushi king - ate egg, tofu and 4pcs of sushi ><)
9:30pm - low fat milk

Exercise is good but dont over do it.

Do it on alternate days.
Day 1:Exercise
Day 2: Rest
Day 3: Exercise
Day 4: Rest

more or less something like that...and also "listen to your body"

There is nothing u can do to minimize the reduction. we are in the same boat.
maybe you could do more chest exercises...

silicon is the way to big boobs. its safe, inexpensive and durable.

yep i'm doing that..
tried doing cardio 3 consecutive day..really cannot tahan

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Added on March 14, 2008, 12:04 amsorry to hear that ><
anyway which gym do you go to?

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Added on March 14, 2008, 12:06 amif i opt for silicon implant i might as well go for liposuction

This post has been edited by GreenNerdy: Mar 14 2008, 12:06 AM

13/3/2008

Rest day.
Squat - 10 x 4 (do at home without any weight)

Diet:
1:00pm - Muesli with low fat milk
3:00pm - 3 eggs
8:00pm - indo mee & low fat milk

keep it up!

why dont you post a picture of urself here... dont need 2 be shy... just 2 see progress then you can compare and we can push u 2 work harder ^^