Welcome to my humble world of working out. For those who know or don't know me, I used to be very fat. However, I managed to shed off 20++kg which was like a dream come true. That was my first goal and I managed to achieve it with proud. Anyway, I'm setting my new goal now, which is:

GOALS:
1. Substitute those leftover fats with muscle mass.
2. Build a nice and defined abdominal muscle.
3. At least has 3 girls having a crush on me and I'm that insensitive jerk who has no clue about it or don't have the slightest feeling for them.
4. Kill a boar with my bare hands.
5. World domination with my sweet sweet muscle.

Ok. That's about it. I think I'm gonna have some problems with goal number 3 but others sound alright.

1st Day 16/08/08 (Prepare to face hell)
Workout:
7:00am - 1 hour of jogging. When I feel tired, I just walked until my strength recovered.
Exceptionally tiring since this is my first day or working out. My legs are so sore that I wobbled when I stood.

12:00am
Sit-ups - 50 times
Crunches - 50 times
I slept very late because I have some readings to do. Before sleep, I always do crunches and sit-ups. It's has become my habits.

Meals:
08:00am - 1 bowl of cereal, 1 glass of milk.

12:00pm - Bread with peanut butter and cheese.

06:00pm - Wantan Noodles.

Oh shit, I actually ate 3 meals . Ok, 1 to be precise. Oh, I remembered, I was watching 2 movies with my friends at KLCC, WALL - E and Zohan from 1pm to 6pm. The movies were nice. It's totally understandable to skip meal.

Oh this is the picture of me taken by my webcam. It's kinda blurry but if you take my picture with a high-tech ultrashot camera with supreme sharpness, you can actually see my distinct features of Brad Pitt and George Clooney. Too bad it was taken by a webcam but I still look nice. This is a photo of me collapsing in front of my books when I was so tired reading them for 3 hours.

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Added on August 19, 2008, 10:18 pm2nd Day 17/08/08 (Meeting the Big Daddies for the First Time)

My very first day of gym. I was really excited. ( Excited as in 99.9% nervousness, 0.01% feeling troublesome) It's like a feeling of helplessness as you're walking to a butcher factory.

Meals:
08:00am
A bowl of cereal, a glass of milk, 2 hard boiled eggs and a piece of bread. (Pre-workout meal)

10:00am
A glass of milk and some breads. (Post-workout meal)

06:00pm
Chicken fried rice with Ice lemon tea.

Wow, look at it, it doesn't take a genius to figure it out that this diet is such a mess. From 10am to 6pm, I was so absorbed in reading that I forgot to eat.


Workouts
8:00am
Since it was first day, I didn't really know what to do and what not to do in the gym.

Squat
Just testing my strength first without the weights.
2x15 (Just the iron bars)
2x15x5kg (OMG, I suck)

Bench Press
4x15x5kg (I totally suck. Even with this weights, I had trouble passing the last 3-4 repetitions)

Deadlift
4x15x10kg

Seated Overhead Press
2x15x5kg
2x12x5kg (I got lazy and super tired)

Chins
0
The website states that I should do 12 reps of chins in my first month of workout. WTF!!! I just skipped it.

Crunch (My favourite work out)
4x20

Cycling 20minutes

12:00am
50 sit-ups
50 crunches

I felt like shit after the workouts. My whole body hurt and I just laid on my bed reading. I couldn't stand or walk.

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Added on August 19, 2008, 10:58 pm3rd Day 18/08/08 (Pain and Sore Day)
Workout:
08:00am
1 hour jogging
This was super exhausting. I hated it. The pain and soreness from yesterday workout won't subside. Damn it, I had to carry the pain while running. The progress was much much slower. I felt like my legs were broken off once I finished my mark.

12:00am
50 sit-ups
50 crunches


Meals:
09:00am
2 hard boiled eggs, 1 bowl of cereal, 1 piece of bread, 1 glass of milk. (This breakfast is getting monotonous, I want to eat something else)

12:00pm
I glass of milk, bread with tuna.

06:00pm
Black pepper fish rice.

8:00pm
Bananas and milk.

Crap. No veggies. I really need to cook at home instead of eating outside.

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Added on August 20, 2008, 12:31 am4th Day 19/08/08 (Crowded Day)

Meals
10:00am
Woke up really late. I was having insomnia due to the throbbing pain at my leg muscle.
2 hard boiled eggs, 1 bowl of cereal, 1 glass of milk, 1 piece of bread.

02:00pm
Thai chicken chop rice, some veggies

05:00pm
1 glass of milk, bananas (pre-workout meal)

07:00pm
Chicken wing rice, Ice lemon tea (post-workout meal)

12:00am
A glass of milk

Workouts:

05:00pm
Bench press
4x15x5kg

Squat
4x15x10kg

Deadlift
2x15x10kg
1x12x12.5kg
1x10x15kg

Barbell curl
2x15x10kg
1x12x12.5kg
1x10x15kg

Tricep Extension
1x12x10kg

Chin
0, again

20 reps crunches

20 minutes cycling

12:00am
50 sit-ups
50 crunches

Today was a really busy day. I stayed at the college library from 11am to 4pm just to study for my exam. It's getting harder and harder to keep on. By the way, the gym is pretty crowded.




This post has been edited by x0angelus0x: Aug 20 2008, 12:31 AM

you can actually skip chins, it requires great strength on arms and back to do chins/pull ups. for now, you should concentrate on strengthening your core first.

your diet is seriously lack of protein. try to eat at least 6 meals per day. 6 small yet frequent, rich in protein meal. what kinda milk are you drinking? HL milk?

doing 50 situps/crunches wouldnt do you any good. if i were you i'd just straight jump to bed.

Yup, even an idiot knows my meal lacks of protein. My home is lacked of food right now. Heck, I seldom cook. I should go to Jusco and buy some meat but I feel lazy. I drink Dutch Lady Low Fat Milk, it tastes like crap.

6 frequent meals? I don't know whether I can do that. My life revolves around college life and study life. When I'm too absorbed in my work, I usually forgot to eat until my friends remind me.

Hahaha... you look like a baby boar.
You can always eat at college!... In between classes just run to canteen 1 and pick up snacks. I do that too. My diet for example:

Breakfast (At home 6:30am): 3 slices of wholemeal bread with 2 eggs, milk with whey.

9am: 1 packet Tiger Biscuits with Yoghurt/ Milk. (Tiger biscuits give quite a lot of calories)

11am: More bread/ early lunch.

Lunch: (There's not much eggs to be found in canteen 1. So I rely a lot on the Rm0.70 Herbal Egg...)
Kampung Fried Rice (Got 1 fried egg), 2 more herbal eggs.

Then when I go home around 3-4pm I eat again.

Geez, thanks. I sure hope that's not a compliment.

Where's your veggies and meat?

This post has been edited by x0angelus0x: Aug 20 2008, 11:27 AM

You're joking right? To skip chin-ups?
Don't be so sarcastic laaaa....

I'm sure yeahs4.1 doesn't mean what he said, you should keep pulling at chins. Chin ups, are peculiar movements, it's quite a bit of CNS to pull yourself not just arm strength, so if you don't keep doing at it, you'll never develop the kinestesis ability to execute the movement.
On t-nation.com, there's a very good article about pull-ups and how to develop the ability to do them. It's quite comprehensive and detailed.
Do read it.

Was just quoting an example of a lunch. I do eat mixed rice or other stuff sometimes loaded with protein and veggies. And I eat fruits everyday.
I eat dinner at home so there will never be lacking veggies in my diet.

i wasn't be sarcastic, just that i think it's better for TS to use the strength to do something that he's able to complete. no offense intended.

Most of the articles I read talk about the proper ways of doing pull-up/chin-up (btw, what's the difference?). They all assume you actually can pull-up/chin-up but I'm can't complete it even once. Should I substitute it for pull-down until I have the strength to manage it?

Chin-up is underhand grip (palms face you). This grip involves the biceps the most. It's easier than other grips. (i can complete it for 2 reps)

Pull-up is overhand grip (as oppose to chin-up). A wide overhand grip is hardest grip to use.

If you can't even do one rep of it, do lat-pull down on the machine.

Or ask someone assists u, u grab the bar, bend your knees 90 degrees, and have a partner place his hands under your shins to boost u from the bottom. (i use this way)

If there's no one there to assist u and no lat-pull down station, push a bench in front of the cage(Smith machine). Reach up to grab the bar, then put your feet on the bench. The bench will support some of your lower body weight so that you aren't pulling up all your body weight. Gain the strenght slowy and you'll finally complete a pull-up on your own! Good luck!

This post has been edited by ~ ViViaN ~: Aug 20 2008, 02:20 PM

You can do negative chin ups.

Basically stand at the bottom of the bar, jump up and grip the bar. So now you are at the top of the chin up position (as if you've done a chinup.

Now slowly lower yourself down in 6 seconds.

Try to do at least 1 extra rep every day.

This is the best way to be able to do chinups if you train alone. However if you have a partner, do what Vivian says. Let your partner push you up for 12 reps.

Don't rely too much on the lat pulldown machine though.

Thanks for both of your suggestions. I should test it out tomorrow. I just hope I can at least complete 1 chin-up/pull-up.

Ah, well I know how that feels. Felt dumb every time my coach said "Snatch classic, 8x" but I could only do "Power Snatch"

Anyway, here's an excellent guide to pull-ups from t-nation. One of the few T-nation articles that actually contains good information written with modesty and not the "hardcore" mentality and "marketing" idea.

I have absolutely no idea what are you talking about but thanks for effort to cheer me up.

The articles have a lot of useful information and some of them are really good. I think I can do all these except the "nut cracker" part. I don't have a nut cracker lying around in my condominium. Now, I just need to incorporate the new workouts into my new schedule. By the way, do I need to have variety in my workouts, meaning I should not stick to the same workout all the time but change them constantly?

I say just train the muscles hard, heavy and fast. Just do the squats, deadlifts, benchpress, pull-ups (learn to do it) and overhead presses and rows la....Just stick to this for the moment. By the time you stagnant (3 month of consistent training), you'd have learned enough of your body to modify.

That's why, keep training journals. Or you could talk to us about what you'd like to modify.

Baby boars grow to be tough adult males which have a history of attacking and killing humans..

Wicked. I like the sound of that.

well, i used to have 2-3 meal per days
hunger killing me every 3 hours...lol, remind me to eat something

you have to train yourself to have more meal perday, once you get used of it... your body will set an alarm...lol

The trouble is I just don't feel the hunger. Maybe my stomach shrank from all those weight loss. I also have a really really bad habit, if I'm too concentrated on something (reading, revision, doing homeworks, playing games, etc......), I can survive a whole day without food without even knowing it. Scary

Anyway, I just went to Jusco to buy REAL EDIBLE food. I chose plenty of high protein and low fat products. Not much of selections and had to constantly restraint myself from buying coffee (Serious caffeine addict). Looks like I'm gonna cook from now on......sigh.....hope my mother was here.

And yeah_guyz, did you go to the gym on Tuesday? I don't know which one is you, too many people. Are you that super buffed guy with a tough look or that super buffed guy with a tough look who kissed his biceps every 30 seconds. It's too hard to tell the difference. Asking "Hey, are you that guy from the forum who spent countless hours spamming 2000+ posts?" to every guy I met doesn't seem appropriate either. It makes them feel they have no purposes in their life. Anyway, I just posted my picture so that everyone who recognizes me can give me a helping hand to this newbie.

Try channeling that sort of focus to your workouts. Then tell me you don't feel hungry.