Hi guys, just started to work out in fitness first but join in last year december. due to my lack of discipline, have not frequent to go there until recently wan to discipline myself to lose fat and gain muscle.

so to record my work out and let ppl scold me for lazing around
any1 can give me some guidance to losing fat and gain muscle more effectively?

My stats now
Height: 180cm+-
Weight: 90kg+-
Fat %: 35+-


28/4/08
6.00am wake up (take 1 caps of lipo-6)
6.45am breakfast (1cup of Milo)
7.30am reach fitness first
cardio 20min (calories burn 200kcal.)
abs crunch 15x5
*asorted machine training for tripseps/biceps for around 18x4x20(kg/lbs)
9am only walk to office.

30min b4 lunch taken 1caps of lipo-6
lunch eco rice (1 rice + 4 vegies)

dinner indo-mee goreng kosong + 1egg.

29/4/08
6.00am wake up (take 1 caps of lipo-6)
6.45am breakfast (1cup of Milo)
7.30am reach fitness first
cardio 20min (calories burn 200kcal.)
*assorted machine training for backs/legs muscle.
9am walk to office

30min b4 lunch taken 1caps of lipo-6
lunch eco rice (1 rice + 4 vegies)

dinner indo-mee goreng kosong + 1egg.

30/4/08
8am wake up (take 1 caps of lipo-6)
no gym as not enough sleep.
lunch pizza 2 slices, farewell parting with my 3 collegues.

dinner indo-mee goreng kosong + 1egg.

1/5/08
8.45am wake up
skip everything including breakfast than rush to timberland warehouse sales (sweating alot since so many ppl pushing around and hot inside) and RSL warehouse sales
lucnh at sushi king having mackerel udon and green tea
yumcha at A&W.
dinner rice + 1 fish + 2 vegies

2/5/08
6.00am wake up (take 1 caps of lipo-6)
6.45am breakfast (1cup of Milo)
7.30am reach fitness first
cardio 20min (calories burn 200kcal.)
abs crunch 15x5
*asorted machine training for tripseps/biceps for around 18x4x20(kg/lbs)
9am only walk to office.

30min b4 lunch taken 1caps of lipo-6
lunch eco rice (1 rice + 4 vegies)

dinner indo-mee goreng kosong + 1egg.

3/5/08
10am wake up
skip everything than go office
3pm lunch....cant resist the new offer by McD and had the Mega Mac.
dinner.....at frens house party. had speghetti and some grilled hot dogs.

4/5/08
3pm wake up
breakfast cum lunch had 2packs of cintan mee
lazy to go out....no gym for today as well.

5/5/08
6.00am wake up (take 1 caps of lipo-6)
7.00am breakfast (1cup of Milo)
8.00am reach fitness first
cardio 20min
than rush to office coz late already
lunch only had wontan mee
dinner fried rice

shit....all are carbs and fats today......

6/5/08 - 10/5/08
sick. didnt do anything but eat medicine.

This post has been edited by Netto Hikari: May 11 2008, 03:25 PM

Your breakfast is too light, and its the one meal you should never neglect no matter what you're doing,
if no time, then at least get in a whey protein shake. I take mine as soon as i wake up. leave ur tank empty
in the morning and you'll go catabolic.

As for gaining muscle, go for body building training, no substitute for that if you're looking to gain muscle effectively.

Put on some muscle first, then lose the fat.
Keep cardio for after the weights.
try to get in 1g of protein per pound of bodyweight
Spend more time on the free weights and less on the machines
get a proper training routine


Stop being lazy

which fitness first do you go to?

This post has been edited by JIB-89: May 4 2008, 07:44 PM

what's your stats?
too many instant noodles...

ditch this out plz

indo-mee goreng kosong


Chow

diet: reduce / avoid the instant mee and fast food. do add meat (as long as not fried) to your eco rice for lunch and dinner. it is good that you are taking lots of veggies in your meal. consider investment in whey protein.

workouts: suggest to get a personal trainer to sketch out your exercise routines if you are unsure what to do. also helps to workout regularly. remember, there is no such thing as working out the abs / arms / legs just to make them smaller; you'll have to lose overall fat to do so. this means that you'll have to work those chest and back as well.

routine: set time aside for gym in your schedule. no going to the gym whenever you feel like it. also, you need to sleep and wake up at a regular time.

i go to manulife. since im working in hp tower.

Height: 180cm+-
Weight: 90kg+-
Fat %: 35+-

will try coz dinner at my canteen only had mamak store left. is nasi paprik ok?

personal trainer in fitness first abit too expensive. i would really appriciate any1 here can give some guidance or any links to workout video?

for exercise guides (including video), you can refer to here: http://www.bodybuilding.com/fun/exercises.htm

wan to ask....wat kind of work out to go through?

need advice wat muscle should be train 1st?

UR 180 AND A FEMALE?
woah....ur tall!
btw, go learn how to squat and deadlift and skip a rope or two.

hey guys, wan to ask wats the one rep max?

Heaviest weight that you can do with just one rep

Try reading this. It is for beginners.

This post has been edited by felixlhy: May 11 2008, 06:58 PM

so...base on max-ot i should be doin

30min of cardio on threadmill and
Monday - Legs and Calves

Squat - 3x4-6
45 Degree Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6

Standing Calf Raise - 3x6-8


Tuesday - Chest and Forearms

Incline Bench Press - 3x4-6
Barbell Bench Press - 3x4-6
Decline Bench Press - 1x4-6

Barbell Wrist Curls - 3x8-10
Reverse Wrist Curls - 3x6-8


Wednesday - Back and Traps

Bent Over Barbell Row - 2x4-6
Close Grip V-Bar Pull Down - 2x4-6
Pull-ups - 2x4-6
Cable Row - 1x4-6

Deadlift - 2x4-6
Barbell Shrug - 1x4-6


Thursday - Shoulders and Triceps

Dumbbell Press - 3x4-6
Military Press - 2x4-6
Dumbbell Side Laterals - 2x4-6

Lying Skull Crushers - 2x4-6
Triceps Press Downs - 2x4-6
Seated Overhead Triceps Extension - 1x4-6


Friday - Biceps and Abs

Straight Bar Curl - 2x4-6
Standing Dumbbell Curl - 2x4-6
EZ Bar Curl - 1x4-6

Leg Raise (Weighted) - 2x12-15
Cable Crunch - 2x8-10

am i correct? or should i straight start?

i was referring to rippletoe. but i guess max-ot is a go as well... haha, it is really up to you. see which exercise routine you feel comfortable with and push it through!

This post has been edited by felixlhy: May 11 2008, 11:52 PM

i thought the max-ot is for beginners too.

so following ripple toe training guide,

30min of threadmill than

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***


wan to ask.....wat type of bench press should i do? and deadlift too.

found an article while browsing bodybuilding.com
http://www.teenbodybuilding.com/rickcutch2.htm

issit good to mix both?

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Added on May 12, 2008, 12:26 ambtw, where to get those protein shakes?



This post has been edited by Netto Hikari: May 13 2008, 01:05 AM

5min threadmill

cable crunch 3x10
abs crunch 3x13
squat 3x13

go to work after that.

after work out, drank 1 V-soy soya milk

lunch had 2vegies,1egg,1fish

snacks had cream biscuit.

dinner had nasi bistik.

supper had 1 small cheese burger.

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Added on May 14, 2008, 12:23 am13/5/08 tuesday

wake up late, only went to gym to take bath and go to office

diet is as usual, except that i got take oats meal as breakfast.

This post has been edited by Netto Hikari: May 14 2008, 12:23 AM

14/5/08

20min threadmill

3x10 Dumbbell Lunges
3x10 Hyperextensions
3x10 Wide-Grip Lat Pulldown ( cant do pull ups )
3x10 something similar to chin-ups. ( cant do chin up with my own weight )

diets, the usual.

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Added on May 16, 2008, 12:38 am15/5/08

rest day due to couldnt wake up in time coz of late sleep.

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Added on May 17, 2008, 1:02 am16/5/08

manage to do 15min walk+run on threadmill. dunno y my legs pain after running for 3minutes.

3x10 dips
3x10 dumbell
3x10 Dumbbell Lunges
3x10 Hyperextensions
3x10 abs crunch
3x10 Knee / Hip Raise On Parallel Bars

1 meal: oats meal
2 meal: biscuits dipping milo
3 meal: eco rice, 1eggs with long beans+1vegies+1potatoes+1toufu
4 meal: biscuit dipping milo again
5 meal: rice with 1 vegies

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Added on May 19, 2008, 9:45 pm17/5/08 (no workout day)
meal 1: oats milo meal
meal 2: 1 zinger burger, 1pc chicken. (cheat meal)
meal 3: vegie + mushroom + egg steam rice @ dragon restaurant in 1U
meal 4: skip
meal 5: ricex2 + steam fishx2 + toufux1 + vegiesx1 + seafood x1 (farewell dinner)

18/5/08 (no workout day)
meal 1: white breadx2 with peanut butter spread
meal 2: fried rice + fish + vegies + egg
meal 3: milo whey + apple
meal 4: nasi lemak + vegiesx2 + fish + eggsx2 + soya milk
meal 5: milo whey (b4 sleeping which gonna happen soon)

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Added on June 27, 2008, 1:38 amRestart whole process..........

couldnt discipline myself



This post has been edited by Netto Hikari: Jun 27 2008, 01:38 AM