Hye guys,
I decided to make an online training journal to keep track of my progress. I appreciate your help/comments/suggestions/critics etc so that I can improve myself in training. thanx

Details
Age: 25 years old
Weight: 75-78 kg
Height: 172 cm
Body type: Mesomorph/Endomorph
BF: Mid and Upper body

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Goals
To get big and muscular without “star” etc

Diet

Meal 1: Protein Shake (1 scoop Whey + 1 cup low fat yogurt + 1 glass of milk + 2 bananas), 2 whole eggs (fried), multivitamin & C

Meal 2: Fruits (Apple, pear etc)

Meal 3: Nasi, sayur, meat & fruits

Meal 4: Fruits/Oat + milk

Meal 5: Nasi, sayur, meat & fruits

Meal 6: Protein shake (1 glass of milk+ 1 scoop of whey) + fish oil

Post-workout = Protein Shake (1 scoop Whey + 1 cup low fat yogurt + 1 glass of milk + 2 bananas)

Training Routine

Last phase of Scivation Tri-phase Program

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Added on June 23, 2008, 8:25 pmMonday, June 23, 2008

Rest "Ikut feel", 2x15

Workout A (Mon)

Squats = 50kg

Stiff Leg Deadlift = 50kg

Seated Calf Raise = 50kg

Bench Press = 50kg

Bent Over Row = 50kg

Military Press = 25kg

Barbell Shrug = 50kg (20reps)

Close Grip Bench = 40kg (12reps)

Barbell Curl = 20kg

Comment:
ok

This post has been edited by Ben747: Jun 24 2008, 03:48 PM

no gambar?

no camera bro~

Get 1 or borrow 1 lo. LOL, raindrops always encourage ppl take photo.

noted.. thanx man

no gambar, no fun, no progress, dono curent status la
mana boleh, got photo we can see progress and comment ma

if no gambar is all random comments lOL

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Added on June 24, 2008, 3:54 pmLOL, so nice base to start with T_T
i think u 3-5months already cantik LOL!

the weight already there, no nd bulk.
the chest also there!
the tummy not veri big also!
somemore the top 2 abs slightly vinsible!

Why everybodi good base and i start off skinny T_T


*cry in the closet*

This post has been edited by raindrops: Jun 24 2008, 03:54 PM

I was skinny too way back 2006... my waist was 27inch n my weight was 57kg...
but skinnyfat...

bah, check out my workout journal, few months ago i was like 48kg!
now 52kg!

BEAT THAT
IM SKINNIEST OF THEM ALL!

Meal 1: replace fried eggs with hard boil. take either milk/yogurt.

Meal 2: Looks ok. Put some meat to meal 1? Putting some eggs here?

Meal 3: Ok

Meal 4: Oats is ok but not too much. Unless you are bulking then oats is ok

Meal 5: Looks ok

Meal 6: Looks ok

Milk has fats too.

Just my 2 cents, i`m still learning too.

thanx spooky , i really neeed to focus on my diet~ previously i was taught "ajaran sesat - eat all u can till u re fat concept" ...
i realized i was wrong n changed my diet~

This post has been edited by Ben747: Jun 24 2008, 05:43 PM

That's not just ajaran sesat... that's ajaran giler-babi-bodoh-sesat-sampai-ke-Timbaktu that my parents & everyone around me feed to me too. Only 1 person advises me to angkat besi... my grandma!

Woah! From skinny to flab. That's what I'm trying hard to avoid. I can see some of the fat coming around lately... nasib baik masuk contest, which prompted me to workout hard. You don't look fatty fat, just a bit of hard work and you'll get rid of the excess flab.

haha, thanx for the support.. i started out from zero.. ppl around me then was unsupportive? i cannot blame them too (depa xtau)... keep telling me "jgn main besi or u ll get fat etc"...

main besi best ..

good luck bro.. i also im a misson to get rid of my "lemak tepu" and pump in some musle..

lol...when i first started i get alot of those ajaran sesat too...even now i get them from relatives...they dont encourage me to angkat besi...lol...
neways...good luck to you dude mana you workout by the way

thanx disciple . currently at putra palace gym n sometimes @ gym rakyat kangar, perlis...
anyone here from perlis??

I from kedah! We r jiran then... Gambate! I oso just start main besi recently, it's fun!

ahah. i also got taught the ajaran sesat to eat and eat only, ppl will tell u that u need to eat to grow. They are correct, but we have to eat clean la.HEHE

48? now deduct another 10kgs and you get me....
BEAT THAT


Chow