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

Is it this one?


I found it at EGOnutritions.com

I saw their shop at The Curve today.

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

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.

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

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.

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

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.

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

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

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..

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

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:

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.

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.

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!

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

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.

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.