With no further delay, here is my journal.

5th Day 20/08/08 (Obstacle Day)
Workouts:
08:00am
I overslept. Too tired. (Damn Chemistry!)
Jogging for 30 minutes (Since it's quite late, pedestrians are blocking my way when I jog so I have to end early)

Meals
08:30am
2 hard boiled eggs, 1 bowl of cereal, 1 glass of milk

10:00am
Bread with tuna

4:00pm
Grilled fish with garlics

7:00pm
Banana

Before sleep
1 glass of milk

where is ur dinner?

Hmm, you're right. Where is my dinner? I think my dinner is at 4pm because after that I have some errands to run. Not enough time to eat. At least after that, I ate a banana.....haha..ha...ha.......

No worry, my diet for tomorrow is not going to be in this way anymore. I think....... or rather I hope........

This post has been edited by x0angelus0x: Aug 20 2008, 11:25 PM

Where is your lunch? Hahaha... You need way more than that to get buffed. You go to TAR college gym right?

Nope. Currently, I work out at Alpha gym which is in Wangsa Maju. Wanna join?

dun skip meals...--

After browsing through your journal, I like you already. Here's the deal, you can accept whatever training advice given, but if your diet is not dialed in, forget about growing. You are not eating enough, period.

Refer to my journal for samples of my diet. My training regimens may be a tad too advanced for you but it is possible for you to also go on a beginner's bodybuilding split. Adjust it according to your caloric requirements. Don't fret about getting fat from frequent meals, if you work out in the gym with enough intensity, you will be burning off fat and undergoing muscle recomposition.

And no, chins ups are not necessary to build an impressive back. The lat pulldown machine gives you better mind muscle connection (search up the meaning of that). I rarely, rarely do pull ups. Close grip pull downs, wide grip pulldowns, cable rows to the belly, etc. All these contribute to an impressive back. No pull ups, no biggie. No worries.

I feel shy already

Your training is "too advanced" for me? I think it's out of my league. When the incredible Hulk underwent your training, he only managed to complete halfway before he dropped dead. I'm too young to die.

My aim of doing chin-up is not to build a ripped back, instead it's about the feeling of accomplishment when you done it. When I was small, I always envy those people who managed to cross the monkey bar in the playground. So, I think I'm gonna keep trying until I get a complete chin-up. Luckily, you seldom do chin-up because with a body like that, you might destroy the bar.

By the way, your so called "sample of diet" is insane. 20 eggs per day!!!! I think I will die from egg overdose. Just curious, did you put the eggs in the blender and blend it until it becomes sticky and then you know.......drink it..... EWWWWWW........

This post has been edited by x0angelus0x: Aug 21 2008, 02:34 PM

I don't know where's that. I only know a gym there that has a lot of badminton courts. Is it that one? But Rm5 per entry there damn expensive...

I didn't come across any gym that has badminton courts. Anyway, the gym is RM3 per entry. There are ways to come to this gym.

1. Just take the TARC bus (Wangsa Maju) until you reach Metroview Condominium (the next stop after LRT station in Wangsa Maju), the gym is opposite my condominium. It's on second floor and is located beside BRJ (local cafeteria) and many cybercafes. Don't worry, it's not hard to miss.

2. If you take the LRT, stop at the LRT station in Wangsa Maju (obviously), walk along the road with many shop houses and cafeterias at two sides until you reach a junction with traffic light. At the opposite, you can see some big signs (BRJ, Tibun{Cybercafe}, etc), the Alpha is just right there.

3. We can meet up in the college and I can personally that you there.

6th Day 21/08/08 (Stuffing Food Day)

Hehe, I didn't know what came into me today, I was suddenly really hungry, searching for food frantically. Luckily, I bought food supplies from Jusco yesterday just in a nick of time. Maybe, today is my rest day (In term of no revision, no homeworks and light reading) and I was overwhelmed by my hunger since I had a lot of time in my hand. I don't know this good or bad but one thing for sure, I don't want to get fat.

Meals
10:00am
2 hard boiled eggs, a bowl of oatmeal, a banana, a glass of HL milk.

12:00pm
Wholemeal bread with high protein low fat tuna spread, cheese (near zero fat)

02:00pm
Bread with coarse peanut butter.

05:00pm (pre-workout meal)
A glass of HL milk, egg white (yuck......thanks darklight for making me nearly puke, it's like eating your own snot), a banana

08:00pm (post-workout meal)
Grilled chicken breast meat with cabbages with extra garlic and onions. (I cooked it myself and it's delicious. I'm not bragging but I'm an exceptionally good cook and that's one of the reason I used to be so fat)

Before bed
A glass of HL milk

Workouts (Start at 5pm and end at 7pm)


Squat
2x15x5kg
2x12x7.5kg

Bench Press
2x15x5kg
1x12x7.5kg
1x10x10kg

Deadlift
2x15x10kg
1x12x12.5kg
1x10x15kg

Barbell Curl
2x15x10kg
1x12x12.5kg
1x10x15kg

Plank
1x30 seconds
1x20 seconds
1x10 seconds (My legs start to tremble)

Pull-down
2x20x20kg
2x15x30kg

Triceps Extension
1x12x10kg

Dumbbell Lateral Raise
2x15x5kg
2x10x7.5kg

Crunches
2x20

Cycling
20 minutes

I have a question. When I deadlift, do I need to bend my knees or just keep it straight to pull up the weight?

I keep wondering when can I increase the weight, all the people around me are like maniacs, lifting 80kg+ (Shit, that's my mass) as if they are blowing out the candles.

This post has been edited by x0angelus0x: Aug 21 2008, 11:12 PM

lol..i think i saw you in gym..you're cycling around 6.45pm right?
perhaps i am wrong as you said you have distinct features of Brad Pitt and George Clooney
that's a reason i dint go in front and greet you

i am the one who was wearing white jersey.

see the link for proper way of deadlift..alot short clip inside

http://www.bodybuilding.com/fun/wotw52.htm

Yes do increase the weights... No offense but most girls over here do better than you. Currently. You need a more intense workout!~

Read in some magazine that tuna and fish is only good for muscle repairs?

Yup. That's me alright. It's understandable you couldn't recognize me due to the fact that I was having a bad hair day. A really bad one. That's the only reason I can think of.

Oh, I think I saw you. Although through my vision, everyone looks similar (A walking and breathing meatstick. Strangely, this only applied when they are larger than me.) You're that Chinese guy who always do squat first the moment you come in right? The one who thinks he's so great just because he can lift heavier weights than most people. Oh yes, I remembered you quite clearly, unfortu....I mean, it's my pleasure meeting you.

Geez....your word of encouragement makes me feel much more better. It makes me not wanting to bang my head against the wall for my "weaker than girl strength". Nice touch.

John is an A hole !

This post has been edited by kikikilly: Aug 21 2008, 10:53 PM

Really? I have no idea. I just love tuna. It's still protein and protein's main function: growth and maintenance of muscle. So, I don't think you need to find it from a magazine to know it.

what the..... am i?


well, if you see my journal.. i was start with the weight you using now too..

well, my advise, dont have to care about the poundage 1st, do the form correctly
once you familiar with the proper form, it's time to adding poundage

Ok. I forgive you. You do look pretty weak at first.

You want to workout with this guy? lol