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?

What time is your workout?

Normally morning before go to work. Around 730am~830am.

Pre workout: 20g protein powder, nothing else. Your body utilizes body fat as energy without the present of carb early in the morning upon waking up. Wait till at least an hour b4 workout.

Post workout: 20g protein powder plus 4 whole eggs. 2 slices of bread with peanut butter or rolled oats with 1 spoon of olive oil. Don't take so much soy because it will raise your uric acid level.

Lunch: 200g of lean meat, lots of vege, little bit rice and 1 spoon of olive oil.

Tea: 1 pc fruit. 1/2 hr later 4 whole eggs and 1 spoon of oil.

Dinner: same as lunch

Supper: protein shake.

Thanks for the suggestion. I'm going to buy the ON 100% whey soon, replacing my soya whey protein drinks.
Wow, total will be 8 eggs a day? What's the benefit of olive oil anyway?
My lunch and dinner are uncertain..

Yeah, 8 whole eggs a day. Dun worry about the cholesterol craps.

How Dietary FATs are good to us:

* It provides greatest energy source per gram of food give details 1gm of oil gives 9 calories.
* Fat acts as an insulator and thus maintains body temperature.
This is particularly important for people living in cold or extreme cold climates.
* Fat improves the taste, aroma, texture of the food and also helps in digestion.
e.g. Fried potato chips tests better than just boiled potato pieces.
* Fat carries fat soluble vitamins like A D E and K.
In absence of fat our body cannot access these vitamins from the food we eat.
* When in diet, olive oil's monounsaturated fat could give a good impact on blood cholesterol level.
* Fat provide essential fatty acids. Human body does not manufacture these.
* Fat protects internal organs from shock and injury.
* Good FAT and Essential Fatty Acids consumed in right proportions give good impact on human health.

Yay, I bought this from forumer at RM190. Double choco flava~
Going to refine my diet and exercise.

---

Added on June 18, 2008, 10:50 amMy new diet

Pre-workout
-2 eggs
-1 scoop ON's whey protein

Post-workout(immediately)
-1 scoop ON's whey protein

Breakfast
- 2 or more slices of bread + cheese
- Milo + Oat

Lunch
-Normal lunch like chicken rice, will try to eat more meat.

Tea
-Yogurt or bread

Dinner
-Normal dinner, meat+vege+ small rice

Supper
-2 eggs

Hmm.. I think still not enough. Really desperate to bulk up.

This post has been edited by Kelv: Jun 18 2008, 10:50 AM

Try to increase ur intake of protein. Maybe 2 scoops for post workout.

Agreed. I think it's a waste to take whey as pre-workout. Eat something with more carbo for the energy instead like oats, rice or potatoes. Move your pre-workout scoop of whey into your post-workout.

Thanks for all the comment. I notice still didnt gain weight. Although I feel my muscle firmer now, but the weight still the same.
The preworkout I tried to follow some opinion given by other member:

Yeah I din gain any weight too. but i can see difference in terms of the physical appearence. (check my post).

I agree with yeeck, i dont take protein for post workout. I will only take 1/2 scoop if i am hungry and i have nothing to eat haha. I usually take 2 scoops right after the workout. my pre workout is some high GI food such as white bread and also a glass of black cofee without sugar.

So, suggested post workout is 2 scoops on ON's whey protein? After I calculated, is kinda pricey drink per consumption. But heck, ain't care. Desperate to gain weight already.
Spooky, I saw ya pics. Nice body indeed.

weight gain? take more carbs lo:)

Results from FF analyser (20 June 2008)

Weight: 65.7kg (increase from 65.5kg) +0.2kg, Ain't easy to gain weight

BMI: 21.0 (increase from 20.9)
Fat: 16.0% (drop from 17.3%)
Fat Mass: 10.5kg (drop from 11.63kg)
FFM: 55.2kg (increase from 54.2kg)

Although I bulking up process is really minor, seems to be positive to lose fat and gain muscle.
Sometime I wonder can believe the analyser in Fitness First or not.

Anyway, I hope to receive more comments on my diet and exercise.
Now I'll work out more on the free weight and try to increase the weight each week.

it is good to lose fats and build muscles...i rather to have that than just put on muscles. i still weigh the same hehahah after 6 weeks....

FF? i duno if the analyzer is accurate, but do measure before workouts.

This post has been edited by Sp00kY: Jun 22 2008, 07:02 PM

Today's update. Wanna try something new. Today I focus working on chest.

Workout
10min jog on treadmill

Chest Press 12 x 4 sets
Pectoral Machine 12 x 4 sets

--- while resting my chest ---
Leg Extension 12 x 4 sets

Chest Incline 12 x 3 sets
Dumbbell Bench Press 12 x 4 sets

--- Work on abs as well ---
Reverse Crunches 12x4

Diet
Pre-workout: 1 scoop glucose + 1 scoop milo + 4 scoops oat, 2 eggs
Post-workout: 1 sccop ON's whey protein
Breakfast: 3 slices wholemeal raisins bread with cheese
Lunch: Somesort chicken rice
Tea: Yogurt
Dinner: Normal meal, rice + fish + vege..
Supper:2 eggs, 1 scoop ON's whey protein.


Going to take my supper now... Ain't feeling well. Too much people sick in office and spreading the virus!

hmm..you did 15 sets for chest. cool. tc

What's the suggested sets? End up today chest pain, didnt able to wake up early to go gym. Take it as rest day for today.

pain=gain for me haha. When you have pain means that u stressed it and its growing la. no worries. suggested set? depends on yourself though. I am going to gym later this evening.

Pain = Gain.. Hopefully! Spooky, tonight I might go FF.
FF didnt't have much interesting class to join.

erh, FF has the most interesting class. tried TF, its boring. haha my fav is still body combat!

tonight? i will be going for basketball.anyway, i`m going on sat noon la..

Yesterday(Thursday) workout, working on ARMs.

Warm up jog at treadmill 10minutes

(Triceps) Cable Two Arm Tricep Extension 12x4
(Biceps) Cable Hammer Curls - Rope Attachment 12x4

Leg Machine(Dont know what name already) 12x4

(Triceps) Cable Two Arm Tricep Extension 12x4
(Biceps) Close-Grip Standing Barbell Curl 12x4

(Abs) Reverse crunch 12x4

Guess that I need to go gym earlier so will have more time to do more sets.

try to split your workout for lower and upper body.

Means, like one day totally upper (chest, shoulder, arms)
then another day lower(abs, legs, etc..)?
Sometime i feel my training bit mess up also. Cause no personal trainer.

yeah. Btw i train abs almost everyday de:D

Today's workout (Monday)
Major: Chest
Minor: Triceps

Barbell Bench Press 12x4 (Really ain't easy, seems like I'm so weak)
Machine Incline Bench Press 12 x 4 (Shoulder is weak doing this)

Reverse Grip Tricep Pushdown 12x4 (Just notice I only did this for triceps)
Reverse Crunches 25x2

Incline Dumbbell Bench Press 12x4
Pectoral Machine 12x4 (Arghh.. hardly can finish this)

Cruches 25x4 (After do abs feelin nothing also)

---

Added on June 30, 2008, 10:01 pmDiet for today
Preworkout: 4 spoon Oat + 1 spoon Milo + 1 scoop glucose, 2 eggs
Postworkout: 1 scoop ON's Whey Protein
Breakfast: 3 slices of raisins wholemeal bread + 1 slice of cheese
Lunch: Chicken chop with fries and salad (hehe.. )
Tea: 1 scoop ON's Whey Protein, Yogurt(1 hour later)
Dinner: Normal meal with rice, chicken and vege soup.
Supper: 2 eggs

I saw some post about bulking and cutting in bodybuildings. I just wondering, is my diet and exercise correct for me to gain weight?
Of course I want the size and shape.

This post has been edited by Kelv: Jun 30 2008, 10:01 PM

Bro, train with a spotter, it is much better, mentally it helps a lot! ..
Do you take ur breakfast right after your workout? If it is then i think it should be fine,or else, add in some protein?

your diet looks ok to me though, well i`m still learning.

Talking bout spotter, yesterday first time I assist others. I'm still new into bodybuiding.
I go to gym in the morning, preworkout around 615am, postworkout around 830am, breakfast around 915am.
Cause I didn't see any progress like you did. Perhaps it ain't that fast.
You active in sport(basketball). I only a consultant sitting in office, haha.

perhaps we can train on friday morning?

I am not active in basketball liao, only once a week now..

the on whey protein drink..do u drink 1 bottle or 1 cup everytime after workout?

It depends on the scoop right?

No pics?

No progress yet, no pics
Anyway, yesterday (Wednesday) went for a crappy workout session.
Tomorrow will go gym again. Diet still the same.
Weight still around the same. Was wondering do I need to increase to 3 scoops of ON's whey protein and MORE protein intake?
Sad case for a hard gainer like me.

You will see progress when you post your pic ....i`m going tomorrow morning!:D see if you are going, perhaps we can share some tips..

Well, then I can consider go morning. How we both can identify each other than?
I guess I'm so far one of the thinnest guy in the morning at FF. Haha.

---

Added on July 4, 2008, 12:50 amJust back from yam cha.. afraid not enough sleep and cant wake up early tomorrow.

This post has been edited by Kelv: Jul 4 2008, 12:50 AM

haha yeah true also, maybe u can call me next week gua, i didn't see ay super thin guy in FF this morning! hehe

What time you went? I went this morning, from 750am to 9am.
Crappy workout again. Didn't had enough sleep.

I went at 6:30 left at 8:30am

I went last monday morning, and tonight plan to go as well. Got Body Jam class at 730pm right?
Recently still doing the same workout and diet... still havent see any improvement.
Whey protein almost finish half tube already.
Was wondering should I change to Mass Gainer..

Eh, going tonight? I am going too, if interested we can meet up la hehe...why go class? do weights!

Because of dota, miss the class. But when I reached there, I see the class aint fun also.
Spooky, how to indentify you then?

dude i SAW FRIESSSS, heheh i was so tempted everytime if i ordered fish and chips for the chips that they provided but and to sacrifies the 50% of the chips on the plate

exchange hp number or perhaps u can post a pic for me to reg haha, or maybe u can send me a pic, i was there till 9++ pm last night

---

Added on July 10, 2008, 9:38 amWere you there with 3 of your friends? I saw the Quest thingy in ur post and realized that it seems to be the same logo on one of the shirt i saw last night...

This post has been edited by Sp00kY: Jul 10 2008, 09:38 AM

Bingo!.. Then you alone or with friends? I'm the one wearing specs, the thinnest among all.
This morning I also went.. but bloody no energy, just jog and crunches.
Need more sleep and food. Argh.. I wanna bulk up so desperate.

Did u see a guy doing abs while u were doing the bench press with ur friends?

Cant really recall... but I remember 2 chinese guys and 2 chinese gals always together that night.
Did you went this morning? Faster post your pic in your journal man. Haha~

haha, i think i am one of them then haha....i went this morning too..
pic? i have pic in my journal ar..:

where is "that" place?

Been almost 2 months training.. Didnt notice much different in me.
So.. I decided to eat MORE and more, whatever hi carb or what..
On my workout, I'll cary more weight and force myself.
The only changes in myself is my body seems 'heaty' and more acnes on face and body.

Perhaps you should change ur style of training and ur eating habits?

Today went dermatologist. Doctor said I shouldnt take whey protein as it encourage pimples grow...
I still got half tube of whey protein. I wonder what can replace whey protein as the quick source of protein for post workout.

drink more water? protein will cause pimples? hmm...

u could pass it to me
i think just drinking more water could probably curb that issue

dude , u cant be as bad as me .. i'm like almost 180++ cm and
i'm just 55 kg . imagine that ..
i'm an skinny ******* . dun really know how to build some flesh now also
sigh.

"heaty" is the sign u're not drinking enuff water......by water is not teh tarik.....


Chow

During workout, I often drink 2 cups before and after a set of weight lifting.
And by the end of training, I drink my shake and 2 more cups of water.
Perhaps I should drink more and more throughout the day.
Or maybe increase my fruits and vege intake.

---

Added on July 19, 2008, 8:23 amResults from FF analyser (18 July 2008)

Weight: 65.9kg (increase from 65.7kg) +0.2kg

BMI: 21.0 (same)
Fat: 16.6% (increase from 16.0%)
Fat Mass: 10.9kg (increase from 10.5kg)
FFM: 55.0kg (decrease from 55.2kg)

Darn... really sad to see my progress
Although I work out 3 to 4 days a week, maintaining 6 meals a day... still hardly can get weight.
Really should consider buying those serious mass gainer drink.
Recently, I tend to eat a lot whatever high or low carb.

Just to share my typical diet

Preworkout
-My mix of oat + milo + glucose
-2 eggs

Postworkout
-ON's whey protein

Breakfast
-2 or more slices of bread + cheese

Lunch
-Large portion of whatever I can get
-Fruits, an apple normally

Tea
-Biscuits, bun, or whatever I can get easily
-Yogurt

Dinner
-Normal dinner at home. Less rice, more meat and vege normally.

Supper
-2 eggs


This post has been edited by Kelv: Jul 19 2008, 08:23 AM

2 slices of bread and u call yourself eating a lot? i eat 1 cup of oats with 10 eggs together, my breakfast alone already is more than 4 of your first meal in the day man.

EAT UP

OK, I will. I wont give up and will increase my food intake.
This morning just took 3 slices of oat bread with cheese, 1 hotdog bread, 3 eggs, my oat-milo-glucose mix, and arghh... FULL.

tell me if it works . then only i start to eat alot ! LOL !!!

man u eat so much and gained like 0.2kg? I can easily gain 2kg effortless..damn.. fat gene

increase your food intake every 1-2 week. eat more eat more. more protein. train harder in the gym

tumpang thread abit..

regarding eating egg white..do u guys remove the yellow part of the egg..or is there a special egg which only has egg white?

Eat egg yolk also. If not you are wasting all the other nutrients, as the egg yolk only has them. The egg white consists only of protein and water, and the yolk has the same amount of protein. Regarding cholesterol rumors, it ain't true. Go search online for more info on this.

Finally free to post... I went gym workout 4days in a row for the first time.

Monday - Back and Triceps
Tuesday - Shoulder
Wednesday - Legs
Thursday - Chest
and everyday abs...

Didnt do much each days.. around 1h plus only.
Been eating a lot too.. but because of tired and lazy, miss supper most of the time.
I see slight improvement on my body.. chest growing like 3D object. Haha.

Good!!!! 4 days in a row!! Keep it up!
btw, you should train back and biceps and not back and triceps:). triceps should go with chest...ur abs needs to rest too!

Thanks for the advice. I need to wake up earlier to reach gym early to have more time workout next time. Going back to home now to have a rest.

---

Added on November 26, 2008, 10:11 pmFinally, I come back to my old thread.
History, I start working out from May, and my last post on July.
Throughout the time, been busy working, but still working out at gym although not constant.
Very sad that I still the same size, same weight after 6 months.
Is it really genetics as my family members are thin?
Is it got worms in my stomach? (I drink vitagen and yakult regularly)
I desperately wanna gain weight and muscle mass.

Please give advice on my diet and workout.

Diet
Breakfast
1 glass of mix fruit juice
4 tablespoon oat + milo
2 slices of bread with tuna
2 eggs

Lunch
Typically normal lunch like chicken rice, kuey teow soup, etc..

Pre Workout
2 slices of bread with tuna
1 scoop ON's whey protein

Post Workout
1 scoop ON's whey protein

Dinner
Home dinner, typically rice with meat, vege, beancurd and eggs.

Post Dinner
1 scoop ON's whey protein

Workout
Monday - Chest, Triceps
Wednesday - Back, Should and Biceps
Friday - Legs and Abs

Normally, 10 reps and 3 sets of each exercise.
I always try to push to my limit, which I hardly can finish my third set.

This post has been edited by Kelv: Nov 26 2008, 10:11 PM

hi, wat about ur workout content?
why are u having post dinner? i think that u are wasting ur protein in ur pre w/out and post dinner

Was trying to have more protein in every meal.

I don't think you need protein for pre-workout instead of BCAA. But I don't see any problem for consuming whey protein for post dinner (assuming it's 4 hour after your dinner)

Any recommendation for pre-workout and post-dinner? Really wanna gain weight and size now.

Hmm....perhaps the cheapest dextrose could help you? Take for pre and post workout, your energy will increase a lot, but it's not recommended for fat loss people due to dextrose have high GI and will create insulin spike = store fat if it's not well used. I usually take a shake of protein for post dinner = pre-bed.

So how much gram whey protein powder u use on this workout day total? How much whey protein u eat on non workout days? U look rich since u eat so many times

Ur breakfast the tuna, protein how many g? At least around 100g. My advice, ur lunch chicken rice probably less than 100g meat, protein, so u can preprepared, cook at home b4 ur work some more, hire maid cook 4u, or sth and ur post dinner whey u can try eat 1st thing in the morning u know.

And why dun u buy even cheaper whey so u can eat even more.

This post has been edited by Diiimn: Dec 7 2008, 10:31 PM