Yo peeps, i've been into fitness and bodybuilding for the past 3 months. so, i'm going to start up a journal since a lot of you people are doing this too. hope that i can get comments, critics on where and how i can improve.

so basically i'm working out in Priority Fitness in Penang. i'm here for 3 months internship so i figured out that i'll take these 3 months for serious body building. i used to workout for a couple of months before i came here too, but just a few and they served me as a preparation before lifting seriously.

so, my weight lifting routine is devided into 4 days split: Monday, Tuesday, Thursday and Friday, while i'd put Saturday and Sunday for cardio.

Body status:
Age - 20
Sex - Male
Weight - 61KG
Height - 173cm
Body Fat - 18% (i know, this sucks )

Goal:
lower down body fat to single draft
add some lean mass via clean bulking
better muscle definition at chest, back, shoulder and arms

The routines of each day are like below:
Monday - Chest/Triceps
Tuesday - Legs/Abs
Wednesday - Rest day
Thursday - Back/Biceps
Friday - Shoulder/Traps/Forearms
Saturday - HIIT
Sunday - HIIT

Time for each weight lifting session is about 1.5 hour, and HIIT is only 15 minutes(maximum). oh, i forgot. HIIT is done in the morning with empty stomach.

Supplements:
Whey
Vitamin E

Diet - High fat, high protein:
breakfast@6.30am: 2 half boiled eggs, 1/2 scoop of whey, 2 table spoon of extra virgin olive oil +maybe 1 piece of cheddar cheese
Morning snack@9.30am: 1 scoop of whey + 1 teaspoon of extra virgin live oil
lunch@12.30pm: normal canteen food - chicken, fish, vege + 1 table spoon of extra virgin olive oil
afternoon snack@3.30pm: 1 scoop of whey + 1 teaspoon of extra virgin olive oil
dinner@6.30pm: self cooked vege, steamed/broiled chicken breast or steam fish + 2 table spoon of extra virgin olive oil *served as pre-workout meal too)
####################################Workout from 8.30pm to 10.00pm ##################################
post workout@10.00pm: 2 scoops of whey
pre bedtime@11.30pm: 1 table spoon of olive oil + Vitamin E


Please do post constructive comments and critics. have a nice day folks

This post has been edited by yeahs4.1: Jul 25 2008, 08:30 AM

Workout Routines:
Monday – Chest/Triceps:


Tuesday – Legs, Abs *I hate abs workout*


Thursday – Back/Biceps


Friday – Shoulder/Traps/Forearm


Weekends - HIIT


please do no hesitate to comment on my workout routines.

This post has been edited by yeahs4.1: Jul 22 2008, 07:57 AM

never ever do HIIT on empty stomach. u'll faint and kill yourself. what happened to carbs? zero carbs? if u r on a low carb diet, dont do HIIT, just slow and steady cardio will do

Tom Venuto inspired?

hmm.. not zero carbs, but i'd say it's extremely low carbs. i've been doing HIIT on empty stomach for past few weeks, 5 sets completed in 12 minutes. after that i pop in my breakfast which is eggs already. i dont know if this is correct way to do it, but then my fear is will this affect my growth?

another question, is 2 days of HIIT in a row too much?

@shanecross,
yes, indeed. thanks Jones for sending me that ebook too. very good book

HIIT in the morning on empty stomach, with strict low carb diet, u'll lose more muscle than fat, unless u take lots of BCAA b4 ur HIIT. if not, do slow and steady cardio, 30-45 minutes.

i lost 7kg of fat and 3 inch off my waist by just walking on empty stomach in the morning for 30 minutes everyday, with low carb diet.

jones you did 30 minutes....without any food in the morning?...not even any pre workout?...i plan to cut too on my next cycle...

Sorrie TS, tumpang your thread kejap

only water. but note, i was only walking, with lipo6.

walk during workout days arr?

oh yeah. i walk everyday. except sunday.

how about if i take 1 serving of whey 30 minutes or 1 hour before my HIIT session? maybe some peanut butter too.
avoiding muscle lost is my major concern at this situation

how long does it take for you to lose that much?

LOL, so funny la you jones.

I really tot you walked every morning then lose 7kgs, then only saw you walked.......with lipo6.

Nice plan though, low impact with lipo6. Might try it.

2 1/2 months. take whey, but no HIIT pls. lol do jogging

the important thing is diet. u screw up your diet, dont care u do HIIT with lipo or hydroxycut, it still wont work

you know what, i'm starting to love HIIT due to its intensity and short time, now i gotta stop it. it was a pain in the ass when i first started. god, this sucks. i hate spending long time on cardio, what if i put the HIIT at the evening, like 5pm?

yeah, agreed with the diet part. i wasted 1 month gaining nothing because of diet.

evening is fine, make sure u eat something b4 it.

hmm... isn;t the same if i eat something in the morning and i do HIIT after that?

if i were going to eat something in the morning, it'll be a scoop of whey(maybe 2 scoops) + a table spoon of olive oil. after HIIT then i'll take 2-3 half boiled eggs. is it ok?

if u do it in the evening, u'll be having a few full meals already right? at least 2 full meals and 1 snack meal or something like tat, at least your body is fulled with nutrition, then when u do HIIT, u have nutritions needed to perform, thus avoiding catabolic.

jones, what is your daily diet ? interested to know .

my diet now? its messy lol

When you are on hi carb diet, our body utilize carb as energy.
When you are on hi fat low carb diet, fat is used as primary source of energy.
We have unlimited source of energy from fat. That is good enuf to prevent muscle loss. Doing cardio early in the morning on empty stomach actually uses more fat as energy regardless you're on hi carb or low carb.

You'll be surprised that you can actually perform better on empty stomach early in the morning than after food. Since it is only 12 minutes, how much of muscles can you lose? You ain't running a full marathon, there's no need to worry about muscle loss.

BTW what the heck is HIIT?