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

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.

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

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?

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.

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?

Wicked. I like the sound of that.

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.

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

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

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

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 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

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.

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.

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

I'm very lonely.

Shit. I overslept again. Today supposed to be jogging day. Damn.

What do your "boobs" have to do with lifting the weights?

I never realized LYN is full of psychopaths. Well, at least you're not one of them. I hope.