thanks!
every reply you guys post became my motivation

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Added on March 14, 2008, 1:12 amlol...shy
i'll think about it..thanks for the suggestion anyway..
maybe post my stats every week

This post has been edited by GreenNerdy: Mar 14 2008, 01:20 AM

I go to Fitness First IOI. Where do u go?
u might wanna tweak your diet. from what u have posted, u look like ur starving yourself.
U should eat more but spread them into a few small meals a day.
All the best!

I go to California Fitness mid valley. tot you go to the same club then can stalk you and learn some technique

I'm not starving myself on purpose..just that sometimes woke up late, or nothing to cook at home and lazy to go out makan...
i'll try to change..thanks

14/3/2008

Seated leg press - 4 x 20 (60, 90, 90, 90lbs)
Vertical chest press - 3 x 20 (~13kg)
Gluteus machine - 3 x 20 (15, 20, 20kg)
Hip abduction, adduction - 3 x 20 (23kg)
Ab crunch - 2 x 30, 2 x 20
Seated tricep extension - 3 x 10 (12.5kg)
Cardio - 65 minutes (~680 cal)


Diet:
10:00am - coleslaw, egg, curry tofu and a bit of mee-hoon (@cafeteria after class)
1:00pm - workout
3:30pm - small packet of HL milk
4:00pm - another small packet of HL milk
5:30pm - yogurt
7:00pm - Dinner


Today like no energy in gym..almost gave up halfway doing cardio..what might be the problem? not enough food/sleep?


This post has been edited by GreenNerdy: Mar 17 2008, 01:28 AM

15/3/2008

Rest day

Diet:
12:30pm - low fat milk
3:00pm - korean bi bim bap (1/2 serving), some BBQ pork
(super full till night time)

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Added on March 17, 2008, 1:30 am

16/3/2008

(another) rest day -.-

Squat - 10 x 3 (without any weight)
Tricep exercise - 10 x 3 (using water bottle)


Diet:
1:00pm - low fat milk
2:00pm - Lunch (Vegie, tofu, meat, a bit of rice)
8:00pm - coleslaw
8:30pm - Dinner (Vegie, tofu, tempe and some rice)
1:00am - half glass of milk

This post has been edited by GreenNerdy: Mar 17 2008, 01:31 AM

17/3/2008

Gluteus machine - 3 x 30 (15, 20, 20kg)
Vertical chest press - 3 x 20 (14kg)
Seated leg press - 3 x 30 (34, 34, 42kg)
Seated calf - 2 x 30
Hip abduction - 3 x 30 (23kg)
Hip adduction - 3 x 30 (16kg)
Seated row - 3 x 20 (25kg)
Ab crunch - 2 x 30
Tricep extension - 3 x 30 (12.5kg)
Cardio, cross trainer - 65 minutes (700cal)


Diet:

5:00pm - HL milk (immediately after workout)
5:30pm - HL milk again (after shower)
6:30pm - Dinner (fish, tofu, egg, coleslaw)
9:30pm - one cheese tart
10:00pm - Milk (again)

too much milk. milk after workout and after shower is a very bad idea. drinking milk before sleep is even worst. u r gonna make ur self fat

Try to use the stepper as well for cardio as well.

From my experience, it's a lot more tiring doing the stepper than the cross trainer. I can do crosstrainer with the effort level = 17-20 for more than 30 minutes(max effort level = 25)

Whilst I have trouble just doing effort level =13-15 for stepper for anything more than 30 minutes.

Cheers.

ok noted.

then what should i take after workout?
coz i usually go workout first thing after i wake up, with empty stomach, so most of the time after workout i'll be very hungry..

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Added on March 18, 2008, 5:34 pmOK tomorrow i'll try..

This post has been edited by GreenNerdy: Mar 18 2008, 05:34 PM

u take supplements? if u do take whey. if u dont take 2-4 bananas then within 1 hour go eat a full meal consist of protein, fibre and some carbohydrate

i don't take supplements.
i'll try bananas and full meal method tomorrow.

as for the whey is it in liquid form? if yes i might get some, more convenient than bringing bananas everywhere

thanks ^^

18/3/2008

Rest day

Squat (without weights) - 3 x 10
was standing from 11am straight to 6pm, can consider exercise or not?


Diet:

1:00pm - watermelon
1:30pm - Fried mee hoon
8:00pm - Dinner (Fish, spring roll, potato, vegie)

yeah. whey protein. very convenient. mix it water and u r good to go. cold water is fine

19/3/2008

Leg press - 30 x 4 (60, 60, 90, 90lbs)
Vertical chest press - 20 x 4 (14kg)
Gluteal - 30 x 4 (20, 25, 25, 25kg)
Row - 20 x 3 (25kg)
Hip abduction - 4 x 30 (23, 23, 23, 30kg)
Hip adduction - 4 x 30 (16, 16, 16, 23kg)
Seated calf - 4 x 30 (18kg)
Ab crunch - 2 x 30
Bicep curl - 2 x 20 (using 7lbs dumbbell)
Stepper - 35minutes at level 3-4


Diet:

9:30am - Old town bread
1:00pm - workout
4:30pm - after workout - coleslaw, egg, fish and a bit of rice
8:30pm - Dinner - Fish, vegie, squid and some fried rice

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Added on March 20, 2008, 3:43 pmyou were right, stepper is lot more tiring than cross trainer, I sweat like mad yesterday while doing the stepper.
And after that half an hour i don't feel like doing anything already..straight away balik

next time should do cross trainer first then only stepper

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Added on March 20, 2008, 3:44 pmI'll try to get one. Can mix with skim milk?

This post has been edited by GreenNerdy: Mar 20 2008, 03:44 PM

You can mix whey protein with skim milk.

Taste better that way. DON'T ever mix whey protein with hot water.

I am actually using the vanilla flavour one from Optimum Nutrition (ON) seems pretty alright.

This post has been edited by kianweic: Mar 21 2008, 08:28 AM

whey mix with milk is best la..

20/3/2008

Diet:

4:00pm - curry mee hoon
8:00pm - grill sting ray


Going back hometown tomorrow..that mean 4 rest day

25/3/2008

Seated leg press
- 6 x 30 x 32kg
- 1 x 30 x 41kg

Vertical chest press
- 7 x 20 x 10kg

Hip abduction
- 7 x 30 x 16kg

Hip adduction
- 7 x 30 x 23kg

Shoulder press
- 7 x 15 x 5kg
(most difficult machine i've ever done -.-)

Row
- 7 x 30 x 25kg

Cross trainer
65 minutes, 680cal


Diet:
11:00am - skim milk, bread
8:30pm - fish, rice

28/3/2008

Squat
- 8 x 15 (without any weights)
(don't know am i doing the correct way or not..feel very tired -.-)

Dip
- 8 x 10

Gluteal
- 4 x 30 x 20kg
- 1 x 30 x 22.5kg

Leg extension
- 8 x 20 x 18kg

Hip abduction
- 4 x 30 x 16kg
- 1 x 30 x 23kg

Hip adduction
- 5 x 30 x 23kg

Ab crunch
- 1 x 30
- 4 x 20

Cardio
- Cross trainer - 65 minutes, 720cal
- Stepper - 30 minutes, 200cal
happy with cardio today, gonna work harder next week

Shoulder still sakit from shoulder press the other day...
Losing weight at very slow rate, still no proper diet....

Why cant you mix whey in hot water?