I remember going into the gym at my university 1 year ago. I've been in there for the past 1 year and a half now. My body size has really changed from totally scrawny to medium average size. But that's definitely not where i want to stop.

For workouts, i tend go to the gym at 8pm, but in weekends, that would be 5pm (As the club opens exclusively to members at these times). So, here is the list on what I do.

Bench Press
1x12 30 lbs
1x12 40 lbs
1x6 50 lbs

(Will then stop because afraid of not being able to push back up)

Bench Press (machine)
1x12 level 8
1x12 level 9
1x12 level 10

Sit ups
2x30

Will alternate between the two below
Upright barbell row
4x12 10 lbs

Machine Incline Press
4x12 Level 5

I noe that i am not knowledgeable at all in the work out and all, and i am weak, but i've at least been better in my strength then the past.

What I eat in workout days.

Breakfast (8 am or 9am) (Depends on class) - Instant Oats mixed with Milo

Lunch (12 PM, or worst at 2.15pm)- Rice (half cup), chicken (Half cup), meat (half cup), veges (Either cabbage, beans) (Half cup)

Tea Time (4pm or 5 pm)- 2 Gardenia Cream Rolls

Preworkout (7pm)- None

During Workout (8pm)- Water 500 ML

Post Workout (9pm)- 2 half boiled eggs

Dinner - (Immediately after post workout) Same as lunch

Supper (11pm) - Koko Krunch and Cornflakes with 200 ML milk.

Evidently, what i typed down is terrible and horrible. Gf has asked me to double all the intake that i have listed, and put more weights on the barbells and increase my levels. I'm more of afraid that it will fall, but i guess i have to put in effort.

So, I would really welcome so much of your suggestions to help out in this. I cook myself, I'm still a student who can't really afford much, does not want to use supplements, weak, but wanting to change. Thank you for reading!

PS: Might post pictures later. Still terrified of showing my tummy to the world.

This post has been edited by Kyoyagami: Apr 5 2008, 07:36 PM

Why no pre-workout? It's good to see that you are spreading your meals to several times a day instead of the usual bfast, lunch, and dinner only. But the quantity and quality of your meals are still not there.

Yeap, exactly. Preworkout is as important as post workout, even more so according to some bodybuilders like Milos Sarcev.

Try upping your protein intake. Eggs and milk are your best friends to fill in caloric and protein deficits. And you don't need to just drink 500ml water during workout. =P Sometimes i drink up to 3 litres of water at one session.

I've never known before (in going to the gym after so long) that i needed a pre workout meal. Looking at how the other members here posted, it looks like a bowl of oats and water is sufficient?

In that one hour of work out, i guess i should take in more water. Hows the rice that i am taking? Do I have to add more?

What are your suggestions for upping my quantity of my food?

OWH YEAH! I started back my training again today. But won't be doing so this Friday night since I'm going back KL. (At Melaka now)

So, after changing my workout plan, a few things i suddenly noticed. I had a pre workout meal of oats+milo and 200 ML milk. Went straight to train, and i felt a pulse of energy. I did a lot more then I could, until when i had dinner i tot i couldn't even lift the plate.

Workout today (7th April 2008)

Dumbbell Bench Press
1x13 7kg (Each hand)
1x10 7kg
2x10 10 kg
2x10 15kg

Lat Pulldown Machine
3x8 Level 8
1x6 Level 8

Upright Barbell Row
1x12 20 lbs
2x10 30 lbs
1x8 12.5 lbs (Left) 15 lbs (Right)

Bench Press Machine
2x12 Level 11

Barbell Bench Press
1x6 70 lbs
1x8 70 lbs

By the time the end of that 1 hour, I wanted more water, which i finished the whole 600ml bottle. Damn. As you could see, I broke some records, and did more than my limit. the Barbell Bench Press was for fun, and I'm gonna go back to doing 50 lbs with support. 40, 50 and 60 should be a new change for me.

My workout meal today.

Breakfast (8am) - Oats+Milo
Lunch (12.30pm) - Half cup Rice, half cup of chicken in ginger soup, 1 piece chicken breast, half cup cabbage, a whole lot of water (400 ML).
Tea Time (4pm) - 2 Gardenia Cream Rolls, 500 ML water.
Pre Workout (7pm) - Oats+Milo, 200 ML Fresh Milk.
During Workout (8pm) - 600 ML water. Not satisfied.
Post Workout (9.15pm) - 3 Egg Whites, 1.5 Yolk (Pecah when scooped out. )
Dinner (9.30pm) - Half cup Rice, half a piece of chicken keel, 1 piece Kembong Fish, half cup lean meat, half cup cabbage, 200 ML water.
Supper (11.30pm, to be reminded later) - 2 slices of white bread (Should have been wholemeal, dammit), 1 serving of Tuna (According to the can), 200 ML milk.

I have definitely upped the ante on my food intake. That is really a whole lot, and I've never had that much before. I can really say that i am exhausted from the workout, but after eating, i feel better again, just a little tired than before. Today is really fun, new heights and experiences. Gonna need more water next time. hehehe.

I tot of posting the food i eat, but the pictures are blur. 1.3 mp camera phone. Go figure. That will also go with my pics of my body. I could swear the milk helped get my chest back into form. hahaha.

I welcome all comments and suggestion on my workout meal and plan. 1 last thing, what should i eat on my resting days? Should it be lesser than this? Thanks for reading!

Today i felt abit tired. didn't really had much sleep last night, maybe cuz of the milo i drank before sleep. So i tried doing what i could do, but found out that most of them were quite surprising results.

Workout Day (9th April 2008)

Dumbbell Bench Press
1x14 7kg
1x13 7kg
2x12 13kg
1x10 15kg
1x8 15kg

Lat Pulldown Machine
1x9 Level 8
2x8 Level 8
1x6 Level 9 (I didn't notice. )

Upright Barbell Row
2x12 20 lbs
1x10 30 lbs
1x8 30 lbs (It was actually 9, but the last two I couldn't really lift till my chin)

Bench Press Machine
1x10 Level 11
1x6 Level 11 (i was already exhausted)

Barbell Bench Press
2x6 20 lbs ( I was definitely stunned i couldn't even lift!)

In all honesty, i couldn't lif the last 2 sets of the barbell. Even when it was 20 lbs. It felt like my muscle so teared up that it only needs a whole lot of nutrition.

My Workout Meal Today.
Breakfast (10.45am) - Oats+Milo (Forgot to eat apple)
Lunch (2.25pm) - Half cup rice, the whole chicken wing, 1 ikan Kembong, half cup of lean meat, potato sambal (I understand its not dat good, but tats what i got so far)
Tea Time (4.30pm) - 2 slices of bread, tuna, Milo, water.
Pre Workout (7.15pm) - Milo+Oats, Milk 200 ML
Post Workout (9.15pm) - 3 egg whites, 2 yolks.
Dinner (9.20pm) - Same as lunch.

Once again, i couldn't lift the plate up. What really shocked me was i couldn't lift 20 lbs on the barbell. Its like the same thing again when i was at Palace of The Golden Horses's gym and i lifted too much. That even went on until the next day sadly. Hoping my recovery for the next few days will be fine until next monday. Ouch...

Feel free to leave a comment. Thank you for reading!

maybe you can't lift it because all the chest workout in quite near time?

Chow

I did try to rest appropriately. Some sets i took more than 2 minutes. But normally just right at 1 minute. But still u might be right. thanks!

i was saying between the days......7th chest, and 9th chest again?

Chow

owh, i see. I'm mainly focusing on the chest, back, shoulders and arms at the moment. But i do seem to think that i need to alternately change a few things in my workout. What do you suggest i do after the upper body area, i mean the next workout?

splits workout something like this?

back/triceps

chest/biceps

legs/calves

look at others journal, maybe can shed some light

Chow

This post has been edited by bata: Apr 12 2008, 01:06 AM

nvr train a single body part more than 2 times a week

Ah ok. thanks for the advices and the training program. Will incorporate it later.


This post has been edited by Kyoyagami: Apr 15 2008, 03:36 PM

Yesterday i trained after having too many cheat meals. (KFC Ori Chicken, 3 pieces of chicken breasts on friday, 2 3/4 for dinner on Sunday) I felt better than last time, because i could lift easier (compared to last wednesday.) Changed a bit on the food intake yesterday, and a few exercises too.

Workout Day, 14th April 2008

Dumbbell Bench Press
2x14 7kg
2x13 13 kg
2x12 15kg

Incline Press Machine
2x12 Level 5
2x8 Level 6

Upright Barbell Row (The bar was lighter, or else normally i'd struggle with the weights)
1x12 5kg (warm up)
2x12 20 kg
2x12 30 kg

Bench Press machine
1x12 Level 10
1x6 Level 10

I felt exhausted after that, but not til the extent that i couldn't even lift the plate of rice.

My Workout Meal Yesterday
Breakfast (8.30am) - Milo+Oats
Lunch (12.50pm) - Half Cup rice, 2 pieces of tofu, 2 pieces of chicken, teh ais.
Tea Time (4pm) - 2 Gardenia Cream Rolls, Water
Pre Workout (7.15pm) - 2 egg whites, oats+milo, milk 250 ML
During Workout (8pm) - Water 500 ML
Post Workout (9.20pm) - 3 egg whites, 1.5 egg yolk
Dinner (9.30pm) - KFC leftover Chicken breast, 1 chicken breast cooked in ginger soup, cabbage half cup, 2 steamed hot dogs.
Supper (12.15pm) - Koko Krunch+Cornflakes, Milk 250 ML.

Wanted to put in some eggs for pre workout, because i bought some extras. Looking at Selenium brand eggs, looks like they have higher protein count. Good thing. But it seems that i have to stop for a while, there's this university event i have to handle that is interrupting my schedule. sigh... Lets pray its not too long.

I think your diet has too much carbs and too little protein. Try making a shake if you have trouble cooking on time etc. If really too troublesome, you should get a protein supplement. It's really not expensive to buy, considering its abt rm2-3/serving. You buy 1 chicken piece with the similar amount of protein also more expensive than that already. And if you have a tummy, include some low intensity cardio after your workout for abt 20 mins. Hope that helps

edit: Also, most people train each muscle group once a week. Most also twice a week for smaller muscle groups (arms, calves, abs etc). Overtraining can be bad and counter productive. I tried training chest twice a week before, but i spaced it about 3 days apart so my chest had time to heal. As a guideline, I've always trained a bodypart only when it isn't sore and tired. Tried training my shoulders despite it feeling sore from the previous day. Result: i couldn't train as hard and my shoulder was sore and painful longer than usual. Cheers

This post has been edited by kege: Apr 16 2008, 10:42 AM

You do have a point on the shakes, i am considering that (but not sure if my parents really allow it. Still student. huhu)

I've seen the effects of really stressing myself out in 3 days time. I've made a point that i will alter the workouts now. I do have a belly, but i wanna keep it as i'm still bulking up (68.5kg now, and need to be at 80kg). Once the right weight is there, i'll be cutting down.

Thanks for the suggestion.

Today, I went again to the gym after a long absence due to the seminar that is currently going on in my university. So, without further adieu, lets get to it.

Bench Press Machine
2x12 Level 10
2x12 Level 11

Upright Barbell Row
2x12 20kg
2x12 30kg

Dumbbell Bench Press
2x12 7kg

Dumbbell Incline Press
2x12 Level 9 (The weights I couldn't get hold of the heavier ones, or else I could've did dumbbell bench press fully)

I ate too much oats, till right now i'm still full from dinner. Here's the meals.

Breakfast (6.30am) - Milo+oats
Brunch (10.50am) - Koko Krunch+Cornflakes+Marigold Hi Cal Low Fat Milk
Lunch (3.30pm) - Quarter cup of rice, 1 piece of chicken, half box of Tofu, sambal potato, 2 chicken sausages
Tea Time (5.00pm) - Water, 2 gardenia cream rolls
Pre Workout (7.30pm) - Milo+Oats, 2 eggwhites, 250 ML Milk
During Workout (8.30pm) - Water
Postworkout (9.20pm) - 3 eggwhites
Dinner (9.30pm) - Same as lunch.
Supper (????) - Unsure.

Since I am very full now, abit unsure of should i really indulge in supper. Seems like I don't need to but, I would need a lot of water, since I ate oats.

Training was changed abit since the weights were somehow locked and seemed to me mostly occupied all the time. So, i had to change a bit to do some workouts on my chest. This coming wednesday i should be making a new one emphasizing on back and maybe cardio.

Any comments and suggestions would be great. Thanks for reading!

I noe i was supposed to go to gym on wednesday, but i had to clean up the hall that my seminar just take place in, so i did that today instead. Focused again on chest, but this time, i try lifting heavier.

Dumbbell Bench Press
2x14 10kg
2x13 12.5kg
1x12 15kg
1x10 15kg

Upright Barbell Row (I miscalculated. This was the right weights. Before ones were wrong, added extra 10kg to them)
1x12 10kg
2x12 15kg
1x12 20 kg
1x8 20kg

Bench Press (With Spotter)
2x12 50 lbs (WOOT!!!)
1x7 60 lbs (failed on the last 3)

Mid Row
1x12 Level 6
1x12 Level 7

Dumbbell Incline Press
2x12 5kg

The bench press was great, I was lifting 50 lbs much more easier than before where i had to struggle. Thanks to my dumbbell bench press and the one who gave me the idea.

Breakfast (10.30 am) - Milo+Oats 3 spoons.
Brunch (12pm) - 2 apples
Lunch (2.30pm) - Half cup of rice, half of a chicken keel, 2 tofus, half cup of cabbage. (Forgot to add sausages)
Tea Time (5.50pm) - 2 tuna sandwiches, leftover Milo.
Pre Workout (7pm) - 2 spoons of Oat+Milo, 3 egg whites, 2 yolks, 250 ML of Hi Cal Lo Fat Milk.
During Workout (8pm) - Water
Post Workout (9.20pm) - 3 egg whites, 2 yolks.
Dinner (9.30pm) - Half cup of rice, 1 chicken keel, 2 sausages, 2 tofus, half cup of cabbage.
Supper (12am) - 2 sandwiches, Milk (tentative).

Strength improved. Loved it very much. Wanted to do lat pulldowns, but it was mostly occupied by the time i wanted to use it.

Thanks for reading!

I am sad to say that I will not be updating this journal for a month's time. Why? Because I will be going back for the holiday this weekend and the gym will close beginning next week. I can't do much but to suffer for a while.

But i will begin my training again on 2nd June, hopefully. Because I begin my industrial training at that time, and will be utilizing company gym.

Thank you for reading this.

Looks like by increasing the amount and quality of food intake, you can do better with more reps and added weight. Very good! I wish I can do like you larrr...but no gym yet.