Monday: Back
1) Body Combat 1 hour
2) Row Down 12 X 6~10 Sets
3) Front Row 12 X 5 Sets
4) Pull Down 12 X 3 Sets (seldom do)
5) Crunches without weights 100 X 5~15 sets (see if I got do weight crunches or not, if no weight crunches then around 10 sets)
6) Weight crunches 12 X 5 ~10 sets
7) Stretching

if u want to gain mass fast, concentrate on a few heavy compound exercises and reduce other cardios & group exercises.
the direct gain from isolation exercises is minimal unless u have good base.

just my opinion...

if u want to gain mass fast, concentrate on a few heavy compound exercises and reduce other cardios & group exercises.
the direct gain from isolation exercises is minimal unless u have good base.

just my opinion...

Nice abs. Very symmetrical. I suggest you concentrate more on your shoulders and upper chest.

whoa
very nice body dude

I think you need to eat more and more

How bout non-workout day? Also got take protein shake?
Anyway, tonight I ain't going to FF. Perhaps maybe tomorrow morning or night.

How bout non-workout day? Also got take protein shake?
Anyway, tonight I ain't going to FF. Perhaps maybe tomorrow morning or night.

mine is

on workout day is like this
Morning 1
Lunch( IF I EAT VERI LITTLE LUNCH THEN I TAKE 1 scoop)
preworkout 1 scoop
post workout 1 scoop
before sleep 1

normal would be 4scoop on workout

non workout
morning 1 scoop
after lunch 1 scoop
before sleep 1 scoop

25 June 2008
No time today, simple exercise:

Leg press 4X12
Shoulder press 4X12 (light)

Cardio

Yeah I did, i`m wondering did I saw you. are u wearing black with specs?

No... this morning I didnt go... Friday normally go on night.
Weekdays will go on morning.
But I'm wearing specs and around the same size like you

30 June 2008

Diet:

Breakfast: 1 cup of HL milk + 1 capati
Snack: 1/2 cup of oats
Lunch: Pan Mee + Chicken + Vege
Snack:  1 apple + 1 orange + 1/2 cup of HL milk
Dinner: 2 piece chicken + 1 cup of oats
Post workout: 2 scoop of whey

Pics 29 June 2008






Sorry for the quality, lousy camera.

Thanks darklight. Sorry for some noob question, where can i get dextrose? the normal glucose drink over the counter is also dextrose is it?

Dang.. I dont know how long I still need to train till can show progress picture. Anyway, are you into bulking or cutting now?

I need some comments and advise for my training below, feel free to comment. I have been training since 4th May 2008.

Before:
Height 178cm
Weight 63kg
4 May 2008


Now:
Height yawn.gif wink.gif
Weight 63+kg
21 June 2008


Goal: Increase Lean muscle and shed off fats. 

I do a mixture of machines and free weights. My routine: something like below la, but din follow exact coz sometimes tired.

Monday: Back
1) Body Combat 1 hour
2) Row Down 12 X 6~10 Sets
3) Front Row 12 X 5 Sets
4) Pull Down 12 X 3 Sets (seldom do)
5) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
6) Weight crunches 12 X 5 ~10 sets
7) Stretching

Tuesday: Shoulders
1) Dumbbell raise 12 X 5~8 Sets
2) Dumbbell one arm row 12 X 2~5 Sets
3) Arnold Dumbbell row 12 X 5 ~ 8 Sets

Wednesday: Chest
1) Butterfly 12 X 5~8 Sets
2) Machine Bench Press 12 X 3~5 Sets
3) Smith Bench Press/ Barbell Bench Press 12 X 4~6 Sets
4) Incline Bench Press 12 X 4~6 Sets
5) Cardio 20 Minutes with gradient: 15 and speed 7 km/h
6) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
7) Weight crunches 12 X 5 ~10 sets

Thursday: Arms
1) Dumbbell Row (half) 12 X 5 ~ 10 Sets
2) Dumbbell triceps extension 12 X 5~ 10 Sets

Friday: Basketball
1) trying to put in cardio + Crunches here

Saturday: Chest
1) Butterfly 12 X 5~8 Sets
2) Machine Bench Press 12 X 3~5 Sets
3) Smith Bench Press/ Barbell Bench Press 12 X 4~6 Sets
4) Incline Bench Press 12 X 4~6 Sets
5) Cardio 20 Minutes with gradient: 15 and speed 7 km/h
6) Crunches without weights 100 X 5~15 sets (depends whether I do weight crunches or not, if no weight crunches then around 10 sets)
7) Weight crunches 12 X 5 ~10 sets
8) Seated Leg Curl 12 X 3 ~ 5 sets
9) Leg extension 12 X 3 ~ 5 Sets

* Almost the same as Wednesday but usually I do more bench press here

Sunday: Arms
1) Dumbbell Row (half) 12 X 5 ~ 10 Sets
2) Dumbbell triceps extension 12 X 5~ 10 Sets

Trying to increase my cardio to around 5 days a week each 30 minutes. The reason I did gradient 15% and speed 7km/h is because this is the most calories i get from the machine. I have tried doing 7.5km/h it shows lesser calories burnt. 30 minutes, i burnt 400++ kcal. Calculated by machine la.

Supplement: MT Nitro-tech, Syntrax 5.0 Matrix, BSN Cellmass, ON Whey, ON 100% Casein

Hi,
My leg day is on Friday. Sorry I didn't use that one in the first page anymore.
Yupp, i didn't attend body combat already, it is too tiring!:p

You didn't answer my question to your post in my journal.

Looking at the pics, you seem to be doing very well. Keep it up! Like your abs. Keep working on the chest tho.

i think u need to add more fuel to ur meals...

preworkout : may be try to add in like 2-3 scoops of oat meal
post : 1 scoop of whey WITH 2 table spoon of dextrose
breakfast - need more protein ... 3 slice of wholemeal bread wit pb = 15g only... may be u can try whey or whole bunch of eggs.

Eh... you take half scoop of whey only? My whey labels recommend me to take 3 tablespoons of whey per serving (25g) and 2 times a day on normal days, 3 times a day during gym days. I scared I overdose leh =.="

One scoop =~16 gm, hehe, however, half scoop gives me 12gm of protein. You can adjust it yourself:), however, this is how i take it My total protein for today from whey = 12+12+24+24+12 = 84gm.
This exclude the protein i get from my main meals or milks...

wah, how u count?

my protein jar give me a damn big scoop LOL!
I go take small scoop!
too big the scoop they give!

maybe ur half scoop=my 1 scoop lol?
How u measure!

using scoop as a measure is impractical
different brands have different size and volume

You sure its gm? Cuz my container says 1 serving gives 26g of protein lol. And I take 2 big tablespoons per serving in 300ml of milk everytime.

different brand gives different size of scoop too! I have 2 brands here where the scoop size is also different. If you really want the practical and EXACT amount, use a scale and follow the serving size, eg: 34gm per serving. Do we even need to go that extreme ' perhaps u can share me your method of measuring.

different brand is different BRO!!!!!!!!!
I am sure it is gram....i am just used to writing gm for gram..........i believe it is understandable!
If every brand gives the same amount of protein with the same serving size, we do not need that much of brands afterall...take a look at the picture below: different supplement with different serving size and diff protein!!!!!
      '


If you add 300ml of milk, u will have more than that as milk contains protein as well. Different MILK HAS DIFFERENT AMOUNT OF PROTEIN TOO! Do some research on the protein shakes available in the market!
Pic below shows the scoops:

i dont need to measure
i just follow the amount of scoop as told on the label
besides, 2 scoops are still 2 scoops post workout...
the size of the scopp does not matter although sometimes when my tub is finished, i masukkan its scoop into another tub (takut my mum buang the tub)...so i could be mistaken cuz i used different scoop
but who cares...its marginal

different brand is different BRO!!!!!!!!!
I am sure it is gram....i am just used to writing gm for gram..........i believe it is understandable!
If every brand gives the same amount of protein with the same serving size, we do not need that much of brands afterall...take a look at the picture below: different supplement with different serving size and diff protein!!!!!
      '


If you add 300ml of milk, u will have more than that as milk contains protein as well. Different MILK HAS DIFFERENT AMOUNT OF PROTEIN TOO! Do some research on the protein shakes available in the market!
Pic below shows the scoops:

the other 8g are the other stuffs like glutamine, sugar etc...I am not sure if you can get a pure powder which gives u 32g of protein out of 32g of powder.

Tried my new recipe today: Black coffee + fresh milk + whey (choc mint). I mixed the fresh milk + whey first, then i pour it into my coffee, surprisingly, it taste good, MOCHA! haha