24May2008

Hi to all,

I just about to start, so I decided to create a journal here. I just joined Fitness First, and decided to go every morning before work for 3 days a week. And one night for dance class. I'll need guidance and help from all the pro here.

Objective
-Gain weight to at least to 70kg or more
-Well-toned body
-Lower fat percentage to gain 6packs.

About me
Height: 177cm

Results from FF analyser (26May2008)
Weight: 66.2kg
BMI: 21.1
Fat: 19.0%
Fat Mass: 12.6kg
FFM: 53.6kg

Current Diet
Breakfast
-2 eggs
-2 slices of bread with cheese
-My mixture drink (3 scoops oat, 2 scoops milo, 1 scoop glucose)
-Few slices of tomatoes (sometime)

Lunch
-Due to busy working time, just normal large size of food from hawker center or restaurant. (e.g: chicken rice)

Tea
-Normally 2 buns

Dinner
-Normal dinner (house cook)

After dinner
-Fruits, vitagen, etc..

Excercise
After the orientation at FF, I was taught of using those machines working on thighs, chest, back, triceps, biceps, shoulder and abs.
Each do 12reps x 3 sets. I havent really try.

Upcoming
Since I'll be going to gym early morning before work, I plan to divide my breakfast into pre and post workout.
As I read from other journals here, I think I need to increase my food intake for tea time.

Help
1. Protein drink
-Currently, I'm drinking those soya + whey protein drink bought from Cosway at uncertain time, that's why didn't include in my diet. Please recommend me a good protein drink for beginner like me.

2. Diet
- My current diet is before I join gym. As for now, I'll need to increase or change it. Please advice.

3. Exercise
-Working on that 6 parts of body in one work out day, is it correct? Cause this is what the FF trainer told me.

4. Other comment
-Feel free to suggest.

This post has been edited by Kelv: Jun 2 2008, 11:51 AM

For whey protein, you can try ON 100% WHEY, its the cheapest i can find and it tastes pretty damn good can get it at egonutritions and GNC

If your new to training, start incorporating few compound movements ex: Bench press, deadlifts, barbell rows, squats, chin-ups, pull-ups, dont use the machine for everything

Don't buy anything from GNC...freaking expensive...I just casually walked into their Avenue K outlet and asked the price of ON Whey 5lbs...RM399.99!!! The salesgirl said can get 20% discount if u r member....Still way too expensive compared to RM190 sold by a few of our members here.

Is it this one?


I found it at EGOnutritions.com

I saw their shop at The Curve today.

yup but that is 5lbs, 10lbs is in a huge pack, cant find it any cheaper then that place

wahahaa, I can pass some fats to you if you dont mind ...

This morning went work out. 12 reps, 3 sets on each of exercise on thigh, back, chest, triceps, biceps and ab.
After work out, I easily feel hungry and eat lots of bread lately.

Today's Diet (29May2008)
Breakfast(same)
-2 eggs
-2 slices of bread with cheese
-My mixture drink (3 scoops oat, 2 scoops milo, 1 scoop glucose)

Post-Breakfast(After workout)
-Shake(Cosway whey+soya protein drink).. I wanna replace with better protein drink soon.
-2 slices of bread

Lunch (Same)
-Chicken rice

Tea
-2 more slices of bread..

Dinner
-Small rice + meat & vege + soup

Post Dinner
-2 more eggs
-Soup

Try taking wheat or oats than bread. if wana take bread, try taking the whole meal type. it is a better carb...

Oh ya, I normally take wholemeal bread or those gardenia wholemeal with raisin one.

Update from yesterday workout. (2June2008)

Same 'machine' exercise working on thigh, chest, back, shoulder, biceps, triceps and abs. (next time will take down what's it call)
12 reps x 3 each of them.
Looking at other's journal, I wondering should I spilt my work out into Monday work on chest, Tuesday work on back, etc...
Rather than I training everything in day and the next day fully rest.

Breakfast/Pre Workout
-2 slices of bread+ cheese
-My mixture drink (3 scoops oat, 2 scoops milo, 1 scoop glucose)
-1 egg

Post-Breakfast/After workout
-Shake(Cosway whey+soya protein drink)
-6 slices of Wholemeal raisin bread

Lunch
-Noodles and fry rice (not full enough)

Tea-time
-3 buns
-Yogurt

Dinner
-1 packet maggi + 2 eggs

Post Dinner
-1 hotdog bun
-Fruit juice
-Shake(Cosway whey+soya protein drink).. taking it twice a day now.

i suggest you splits you w/out.
and do more compounds, let the machines be the last in your exercise routine.

diet seems OK

Chow

Thanks for the suggestion.
Do more compounds as in what? More free weight?

there are 2 types of exercise, compound or isolation.
check this out:
http://www.bodybuilding.com/fun/exercises.htm

Correct me if i`m wrong.

Sorry, still couldnt understand that.
I've been eating quite a lot and regular excercise.
But when I weight myself, I don't see any changes.
Perhaps should take longer time to see result?
Or maybe is it got 'worm' inside my stomach? Haha, just wondering.

Compound exercises are those that involves 2 or more muscle groups

Isolation exercises are just ONE muscle group.

For example...Isolation = Bicep Concentration Curl.

Compound: Bench Press: Chest, Triceps...


Something like that.

good if ur weight din change. go measure ur bf now and see the diff

Oh no... I LOST weight.

Results from FF analyser (7 June 2008)

Weight: 65.5kg (drop from 66.2kg)

BMI: 20.9 (drop from 21.1)
Fat: 17.3kg (drop from 19.0%)
Fat Mass: 11.3kg (drop from 12.6kg)
FFM: 54.2kg (increse from 53.6kg)

Anything wrong with my training and diet? I didn't do much cardio also. Just normall jog on treadmill for 10minutes as warm up before work out.

My typical diet on weekdays:
Breakfast/Pre Workout
-2 slices of bread+ cheese
-My mixture drink (3 scoops oat, 2 scoops milo, 1 scoop glucose)
-2 egg

Post-Breakfast/After workout
-Shake(Cosway whey+soya protein drink)
-6 slices of Wholemeal raisin bread



This post has been edited by Kelv: Jun 7 2008, 12:37 PM

You can't have 6 packs eating like this. You are eating too much junk.

Let me know which one is junk.
Perhaps I dont have constant type of lunch and dinner?
Anyway, I'm concentrating on bulking now, and of course maitaining low body fat.

You can't eat a hi carb diet whilst maintaining low body fat level.
You're diet is too hi in carb, not enuf protein to build muscle mass.
You don't need milo, glucose and buns. Try eating 5 small protein rich meals.
Carbohyrates don't build muscles.

Oh, that milo and glucose is like to provide me energy.
Can suggest me a "5 small protein rich meals" then?