Dude...
I know it's a bit late a this comment... but you don't have to totally rest when holiday what. Do some home exercises. Push ups, sit ups/crunches, pull ups(if you have a bar), dumbbell exercises, etc.

Yup2. The guys here have made it a point to show that I've been lacking on my food intake, and once that was taken cared of, i felt better and able to lift more.

Hey, its ok dude. I've been focusing hard on exams that the only exercise I do is walking around. haha. But not to worry, I'm going to resume my workout next monday at my industrial training's office gym. Too bad the gym lacks some things for me to use on, but at least there's a bench and dumbbells.

So, I'll be updating again starting next week. thanks for the comments!

Ah... What a great feeling to be back on training mode. Where the food is restricted and the progression is once more a slow one. heheheh. But either way, today was kind of trashy.

Summary.

Workout is more on low reps and low weights. Since it was trashy, i was basically doing everything that i can. But, I made sure to focus on upper body, arms and shoulders.

My food intake.

Breakfast- Oats and HL Milk
Lunch-4 slices of wholemeal bread, ayam percik wing, tuna 1 serving according to can, 2 sausages.
Tea Time/Pre Workout- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter.
During Workout-Water, lots of it.
Post Workout- 1 serving of Steffi Peanut Butter, 2 soft boiled eggs.
Dinner- Rice 1/4 cup, tofu, beef, fish, cabbage and cauliflower.
Supper- 2 slices of wholemeal bread, 1 serving of Steffi Peanut Butter, Tuna, HL Milk.

Hurm, if that's not enough protein, I wouldn't know how much more i need to add. So far, eating all of that food managed to take me away from the aches I felt after a long break of training. So, I guess I'm eating the whole thing correctly.

Feel free to comment.

This post has been edited by Kyoyagami: Jun 5 2008, 09:33 AM

Again yesterday I had managed to workout once more. But, since the program for my training isn't really finalised yet, I decided to do some light weights and focused on back and legs. No cardio was involved because I felt that the need for cardio should be when I'm cutting. My goal now is to bulk up to 80kgs, and then start cutting.

Routine
Very very trashy workout. I focused more on the back rather than the legs. The leg machines weren't that helpful, as somehow it felt broken. Lat pulldowns, tricep extensions are included and works well for me.

My Food Intake
Breakfast- Oats and 2 eggs
Lunch-Nasi Goreng with beef, garlic and 1 egg. (yes yes, my mom forced me to eat this.
Tea Time/Pre Workout- 2 slices of wholemeal bread, blackcurrant jam.
During workout- Water
Post Workout- 3 eggs.
Dinner- 1/2 cup rice, minced beef, lots of tofu, sawi, chicken wing (leftover from tuesday eating)
Supper- HL Milk.

The supper sucks because I had no mood to eat yesterday. So i decided to say milk is enough. Based on targets, I need 44g of Protein per meal. And that, is really tough.

Yesterday's workout was back in routine. Though I have lost some strength levels, but most of my workouts are back in order and I've incorporated new workouts too.

Workout

Dumbbell Bench Press
2x12 20 lbs
2x12 30 lbs

Straight arm Dumbbell Pull Over
2x12 20 lbs
1x12 23 lbs

Upright Barbell Row
3x12 10kg

Seated Dumbbell Palms Up Wrist Curls
3x12 10lbs

Dumbbell Shoulder Press
2x12 20lbs
1x12 23lbs

Dumbbell Alternate Bicep Curl
2x12 20lbs

What I ate
Breakfast- Oats, 2 eggs
Lunch- 4 wholemeal bread, lots of chicken meat, lettuce.
Teatime/Pre workout-2 servings of tuna and 4 wholemeal bread.
Post workout- 3 eggs.
Dinner- 1/2 cup rice, chicken, tofu, sawi, fu chuk, a bit of ikan jenahak.
Supper- Pasta with fu chuk.

I guess the food was good for me. I had fun with the training since its structured already. but I should monitor it so that I don't forgot that 3 week limit of the same routine. I'm hoping the food I take is according to what I calculated, cuz bulking up another 10 kg's now might seem harder than before, especially with a bad body fat percentage and underdeveloped leg muscles.

Don't hesitate to comment on my workout.

Today is back and legs day. Although, I felt abit lazy doing workouts today. Maybe its cuz of the break on the saturday and sunday that I have never been able to adjust to before. But still, I managed to do some exercises until I got tired of it.

Routine

Lat Pulldowns
2x12 Level 6

Seated Row
2x12 Level 7

Dumbbell Squats
1x12 15 lbs
2x12 23 lbs
1x8 23 lbs

Leg Lift
2x10 right first, then left.

One Arm Dumbbell Row
2x12 35 lbs
2x12 35 lbs

Seated Row
1x12 Level 8
1x8 Level 8

My diet
Breakfast- Oats and milo, with 2 eggs soft boiled
Lunch- 4 wholemeal bread, lots of ayamas chicken, 4 lettuce leaves
Tea time- 2 bananas, 4 wholemeal bread, 2 servings of Peanut butter.
Post workout/Dinner- 3 eggs soft boiled, tofu, chicken, siew bak choy, little bit of fish, 1/2 cup rice, tomato beans.
Supper- Teh Ais and 5 eggs soft boiled. was at the mamak stall. so go figure.

During workout, I felt a bit tired compared to earlier times. Maybe I'm a little fatigued out and less on the sleep problem. Suppose to sleep 8 hours, but sumhow managed a 6. I know2. Tonyte I'll be early, no worries. hehe.

Feel free to comment. Thanks for reading.

---

Added on July 11, 2008, 5:30 pmI realised its been a month since I last updated.

So here goes.

within that 1 month, I'm pretty much positive that my muscles has grown well. Evidence is thru the back area, considering my shirt feels tighter now. Perhaps the frame has expanded further abit.

The sad part, is taht I'm also growing out a belly that I really dislike now. That's cuz my largest pants are only 32 inches, and I'm crossing that already. huhuhu.

Workout during the month was anabolic, but now I changed back to my old routines. The anabolic worked obviously, but I'm mixing things up so that I'm not bored. To add abit more, i'm also doing treadmill for calorie burning (hoping it helps.)

Maybe I'll update again next time. Thanks for reading.

This post has been edited by Kyoyagami: Jul 11 2008, 05:30 PM

Here's a little meal update of what I usually take in nowadays

Breakfast= 1 bowl of oatmeal, 1/4 cup of milo. (On work out days, 2 half boiled eggs)
Snack= 2 apples
Lunch= 3/4 slices of wholemeal bread, choices of 2 burgers, lean chicken meat, 5 sausages, lean red meat.
Tea time= 2 slices of wholemeal bread, peanut butter
During Workout= Water
Post Workout= 3 Hard boiled eggs
Dinner= half plate/ serving of rice, home cooked lauk. (The variations differ a whole lot)
Supper= HL Milk.

So far, my upper body has increased, according to how my clothes don't really fit anymore. With the upcoming puasa month coming, I would like to stop my workout for that month, and resume back once Raya comes. So during the last few weeks, I will be squatting, doing shoulder presses and focusing on increasing strength and mass.

See ya!

dude, if you're growing tummy means that there are too much carbs in your diet. try to introduce more protein in your diet. remember the 1g per bodyweight(lbs) protein law.

mind to post up your profile?

His goal is to bulk up so no worries with that tummy... To many protein also will make you fat. Not all the protein can be absorb in our body..

Yeah, bulking at the moment, so won't be really cutting anytime soon. The prob here is I know my protein intake is a bit less. Unsure of my carb and fat intake. Though, i should say that somehow,my ratio more looks like

30 protein/ 30 fat/ 40carbs.

Profile eh? Haven't checked myself in a while. I even forgot my height. I'll do my best.

After a month's hiatus of not attending in the gym, I will be going back soon. Tonyte should have the status report on my training again.

Major Goal: Lats and Pecs. Minor: Biceps and shoulders. Hidden Goal: Hamstrings.

Workout regime: Dumbbell Squats, dumbbell bench press, lat pulldowns. In heavy volume.

Food intake
Breakfast: 2 soft boiled eggs, oats and milo.
Lunch: 2 pieces of tortilla, 1 chicken keel in wraps.
Teatime/Preworkout: 2 white bread with peanut butter, 1 egg.
Post workout: 2 boiled eggs.
Dinner: Unsure of what my mother will cook, but will follow high protein, high fat, low carb ratio.
Supper: HL Milk and some other things I can think of.

Current Weight: 71kg
Height: 172cm.

Hoping everything goes well for my training later.

This post has been edited by Kyoyagami: Oct 6 2008, 11:31 AM

It felt great to get back in the gym. But there were definitely a few problems encountered.

Workout:
Dumbbell Squats
1x12 7lbs (warm up)
2x12 12 lbs each
3x12 15 lbs

Bench Press
2x12 10kg
3x12 15kg

Seated Row
2x12 Level 7
1x10 Level 8
1x12 Level 8
1x11 Level 8 (failed the last one)

After that, I felt like puking. Felt like I had too much in my stomach that nothing was done with. So, i took some time to adjust myself by jus sitting on the chair and relaxing and controlling my breathing. Overall, very satisfied with my workout, but I know I can do more next time.

yo dude. is that cable seated row? thx

Well, its not cable for sure. but the machine there says seated row. And the target muscles were lats and teres.

Let me check it up for a bit.

Edit: I did a check, at bodybuilding.com, and there is no seated row machines. Its similar, but a more accurate thing to say would be its the opposite of a bench press machine. instead of pushing it, you pull it.

This post has been edited by Kyoyagami: Oct 8 2008, 08:47 PM

Today i resumed training again. Bad move. Was still weak from Monday's training. And my body still aches. Nonetheless, here's what happened.

Dumbbell Shoulder Press
1x12 7lbs
5x12 12.5 lbs

Dumbbell Curls
1x12 7lbs
2x12 10lbs

Machine Shoulder Press
2x12 level 6
1x10 level 7
1x8 level 7
1x4 level 7

My food
Breakfast-Oatmeal, Milo, 2 eggs
Lunch- KFC Snack Plate
Tea time-2 white bread, 1 boiled egg
Post workout-2 boiled eggs
Dinner-Rice, fu chuk rolls, tomato beans, sawi, hash browns
Supper- Unsure yet.

Not very satisfied, but understandable. As observed, i've been quite weak already. But I'll get back up for sure.

Monday's Workout

bench press

2x12 10kg
2x12 15kg
1x11 20kg
1x12 20kg

Seated Row
2x12 level 7
2x12 level 8

Dumbbell Squats
2x12 15lbs each

Food
Breakfast: oat, milo, 2 half boiled eggs
lunch: chicken keel in tortilla wrap
tea time: 2 slices of bread with peanut butter, banana, 1 boiled egg
postworkout: 2 boiled eggs
dinner: rice, beef, chicken soup, cabbage and cauliflower
supper: milk, some fries (hungry at 12.50am. LOL)

Remark:
Had fun, but I do wish i did more than just 12 sets of workout. will try to include more on wednesday.

wah lao eh....
KFC snake plate ah?
wowzers....

i mean, i myself eat KFC everyday but only the chicken.
You eat the mash etc ah? Somemore midnite eat fried carbs (fries)

The fries was for fun since I havent had for a while. And yeah, the KFC i took the whole lot. I felt a little guilty, but what to do. I managed to shave off the mashed potatos though. But the bun was hard to resist.

yesterday's workout

Dumbbell Shoulder Press

1x12 7.5 lbs (each) (warmup)
2x12 12.5 lbs (each)
2x12 15lbs (each)

Dumbbell Curls

1x12 7.5 lbs (Warmup)
2x12 10lbs

Food
breakfast= oats, milo, 2 soft boiled eggs
lunch= 2 slices of wholemeal bread and chicken breast
tea time= banana, 2 slices of wholemeal bread, tuna, 1 boiled egg
post workout= 2 boiled egg
dinner= Rice, sambal beef/daging dengdeng, cabbage, fishball and fuchuk rolls soup
supper= Milk, cheese twist.

Remark= Incredibly weak. Unsure why. Also got lazy along the way. Sigh...

Past week's workout

Dumbbell bench press
1x12 7.5lbs (warmup)
2x12 12.5lbs
2x12 15lbs
2x12 17.5lbs (New record)

Barbell Squats
1x12 no weights (warm up)
2x12 20 lbs
1x12 30 lbs

Seated Row
1x12 Level 5 (warm up)
2x12 Level 7
2x12 Level 8

Food
Breakfast= Oats, Milo, 2 half boiled eggs
Lunch= Beef tortilla wrap.
Tea time=Banana, 1 boiled egg, tuna and whole meal bread.
post workout= 2 boiled eggs, tuna
Dinner= Rice, fu chuk rolls, fishballs, cabbage
Supper= Milk.

Remark= Though the food is horrible, I liked what I managed to pull off on that day. Will make better for warm up weights, and today will improve further.