Thanks JIB-89.. i will start with the most affordable weight that i can lift.

if use 5 kg dumbbell, 10kg burbbell for bench press ok ka? or too light?
hhehe..please advise

Dei...
Each person have different strength lah. I'm not very strong, so I lift lighter (benchpress about 37kg 5x5 is about max for me). My friend is stronger so he started off by bench pressing about 45kg 3x8.

You've got to try it for yourself before you know your own strength. How to determine for you?... what more in an online forum. Eh, why not get the trainers to help you?

I did a similar programme like yours for a short while. I was lagi n00bie than now, and it turned into a mess of exercises ... I try to keep it simple now.

ok ok..will try it at gym to find weight that suite for me.

Today got time to go gym in the afternoon...
so i already try my exercise and try using the weight that i can afford.

this is the weight that i can afford lift for now...

Dumbbell Bench Press 3 x 12 (Set X Reps) = 10kg per dumbbell

Incline Bench Press 2 x 12 (Set X Reps) = Only the burbell iron rod..(Olympic bar)

Decline Bench Press 2 x 12 (Set X Reps) = 20kg

Cable Pushdowns 3 x 12 (Set X Reps) = 30lbs i think

Overhead Extensions 2 x 12 (Set X Reps) = 10kg

Crunches 3x 15 (Set X Reps)


this is what i eat today..

friday 30 may 2008
-------------------
Breakfast
+ 2 whole meal bread
+ 2 glass of water

Morning Snack
+ 2 whole meal bread
+ 2 glass of water

Lunch
+ White rice (nasik separuh)
+ Chicken breast masak rendang (no ikan panggang today at kedai..makan rendang je la )
+ 1 glass of water

Afternoon Snack
+ 4 egg omege 3..white only
+ 2 whole meal bread
+ 1 orange

Dinner
planning to eat...
+ salad and sayur-sayur
+ 2 glass of water


already order whey protein.. maybe monday will arrive.



c&c are welcome

This post has been edited by apengfx-: May 30 2008, 07:36 PM

after done reading about HIIT..so, i decide..

for my HIIT training, will follow the HIIT plan for beginners

The 'Lose Belly Fat Fast' Interval Routine

Hey man you will lose weight fast with HIIT and your clean diet Once you got your whey protein , pump some whey in your breakfast .
Just let the time past and you will notice some changes of your body. Get motivated ya , and keep us updated with your journal .



PS: I hate HIIT

thanks danilo5753,

i already drop by ~0.2 kg..hehhe

already got my whey yesterday.



This post has been edited by apengfx-: Jun 2 2008, 08:31 AM

Monday 2/6/2008 : chest, triceps and abs

Dumbbell Bench Press 3 x 15 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Crunches 3x 15 (Set X Reps)



Diet
------

Breakfast
+ 2 whole meal bread
+ 2 eggs (1 with york, another white only)
+ 1 Scoop whey
+ 2 glass of plain water

Morning Snack
+ 2 whole meal bread
+ 2 telur separuh masak
+ 2 glass of plain water

Lunch
+ White rice (nasik suku)
+ Chicken breast masak merah
+ 2 glass of plain water

Pre-work out
+ 2 scoop whey
+ 1 whole meal bread
+ 1 glass of plain water

Post-work out
+ 2 scoop whey
+ 1 whole meal bread

Dinner
+ 1 whole meal bread
+ 2 glass Plain water

Gotta have a pre-bed time meal or your body will go catabolic preferably slow digesting protein, casein, avoid carbs for prebed time meal for obvious reasons
Dinner could use more protein, why bread?

This post has been edited by JIB-89: Jun 3 2008, 12:00 AM

Thanks JIB-89 for the advise,

i will eat something before i go to bed

dinner i only can eat 1 slice of whole meal because that time i just come back from gym, so i already full will whey..perut kenyang dah.ermmm

Tuesday 3/6/2008 : membakar lemak2 di badan
-----------------------------------------------------------

woke up this morning, have some breakfast, then do my training

HIIT - The 'Lose Belly Fat Fast' Interval Routine Week One Routine.

Diet 03 June 2008 Tuesday
--------------------

Breakfast
+ 1 Capati Sardin
+ 2 eggs (1 with york, another white only)
+ 2 Scoop whey
+ 2 glass of plain water
+ 1 multi vitamin

Morning Snack
+ 2 telur separuh masak
+ 2 glass of plain water

Lunch
+ Sayur sayur goreng
+ Ikan Keli Bakar
+ Ikan Kembung Bakar
+ 2 glass of plain water

Afternoon Snack
+ 2 Slice of Oatmeal bread
+ 2 Glass of plain water
+ 1 Sunkis Oren

Dinner
+ chicken bakar
+ salad
+ 2 scoop whey
+ 2 glass Plain water

didnt manage to reach gym today, got stuck up in traffic jam..everybody Q to take petrol.

aiyo.

6/6/2008 workout : back, biceps and calves
-----------------------------------------------------

Lateral Pulldown 3 x 20

Cable Rows 2 x 20

Hyperextensions 2 x 20

Barbell Curls 3 x 20

Alternate Dumbbell Curls 2 x 20

Seated Calf Raises 3 x 20

Just thought that you might want to give it a try:

Pull ups/chin ups for a super lats+biceps exercise, dips for chest+triceps. =)

that exercise i will try after i build up some strength and my body weight decress..now cannot because dont have the strenght to lift my body



This post has been edited by apengfx-: Jun 9 2008, 09:27 PM

Last Friday workout:
Leg Extension 2x20
Hamstring Curl 2x20
Leg Press 3x20
Shoulder Press 2x15
Side Lateral Raises 3x15
Rear Lateral Raises 3x15
Lying Leg Raises 3x15

today: 9 june 2008

chest, triceps and abs

Dumbbell Bench Press 3 x 15 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Crunches 3x 15 (Set X Reps)

Diet Today:
-------------

Breakfast
+ Oat
+ 2 eggs (1 with york, another white only)
+ 1 Scoop whey
+ 2 glass of plain water

Morning Snack
+ 2 whole meal bread and peanut butter
+ 2 glass of plain water

Lunch
+ 1 slice of beef, cook stim
+ 2 glass of plain water

Pre-work out
+ 2 scoop whey
+ 2 white egg

Post-work out
+ 2 scoop whey

Dinner
+ 1 slice of Chicken,cook Stim
+ 1 tomato
+ Salad and kobis
+ 2 glass Plain water

This post has been edited by apengfx-: Jun 9 2008, 09:28 PM

Taking out most of your carbs eh?
careful with that, you gotta get in more fat to balance it out
I just screwed my immune system last weekend, recovering now

thanks for the advise..

i try to maintain my cals intake base on my resting metabolisma rate around = 1600 Cal a day.

on workout day...its batter to eat some nasik putih or oat and wholemeal bread is enough already?

please advise.


Today Training: HIIT
--------------------------

sprint Phase: 30sec
rest Phase: 60 Sec
6 set.

very painful ..

last week HIIT, sprint: 30sec, rest: 90sec..
this week, decrease of 30 sec in the rest phase for body to recover give my body a big impact and more suffer than before

i have to get my body ready for next week HIIT as the slow phase will be 30sec (more less time for body to recover form the sprint phase)..

painfull but enjoying it...after the HIIT, my body sweet non stop for ~ 30minute..night also sweating

This post has been edited by apengfx-: Jun 10 2008, 10:02 AM

Bro,
remember to cold down after HIIT, relax and stretch to get rid of those lactic acids.

if you're still sweating before you sleep, that might mean your body havent cool down properly.