Hi guys and girls. My main Aim is to lose fats and gain some muscle mass. My Stats are as below:

Age: 23
Height: 170cm (Im short)
Weight: 75KG
BMI: 24.4
FAT %: 22.2
FAT Mass: 16KG (I cant believe im made out of 16KG's of fats!!)

I am currently on Rippetoe's program and the numbers are as follows:

Squats: 6reps x 3sets - 70kg
Benchpress(incline,decline,flat): 8reps x 3sets - 20kg
Deadlift: 1reps x 5sets - 20kg
Standing Military Press: 6reps x 3sets - 20kg
Pendlay Rows: 3reps x 5sets - 15kg
Shrugs: 8reps x 3sets - 20kg
Standing Calve Raises: 8reps x 3sets - 25kg
Dips: 8reps x 3sets - Bodyweight (currently with no help)
Chinups: 8reps x 2sets - Bodyweight (currently with no help)

I do workouts on alternate days, mon-wed-fri.

On Tuesdays and Thrusdays i will do the tabata interval by sprinting. but cant finish the whole thing though.it makes me wanna puke.

I am currently already 1 month into Rippetoe's.

Main goal is for bulk with bodyfat of less than 15.

Will be buying some whey this week if my allowance come out. I did some research and everything points to ON's Gold Standard Whey for it price/protein content. My diet consists of mainly protein from chicken and HL milk.

I really appreciate all the inputs and comments but make sure its constructive. Will start logging my daily diets and workouts tomoro. Doing workout B tomoro.

I thought a pornstar's exercises are usually doggy style or blow job type.

lol

yala..mau kasi kuat itu pinggang...

Okay im hitting the gym and doing abit of cardio.my diet is lean from monday-friday(white eggs,oats,boneless chicken,chicken cold cuts for snacks,HL milk,veges and tuna).weekend kinda hard to maintain cause when i go back home my mum always ask me to eat.but i told her i just eat the lauk only.no rice. is it okay to starve ourselves of carbo during NON working out days?


25 August 2008

6:15AM
- Went for a short, high intensity jog/sprints. less than 5mins.
- Ate 2 chicken cold cuts, 2 half boiled (with 1 yolk), 50ml HL milk.

Aternoon
-Noodles with chicken

Preworkout Meal
-HL milk and a slice of bread with peanut butter

Todays Workout

Squats - 6reps x 3sets - 70kgs
Benchpress(incline,decline,flat) - 8reps x 3sets - 20kg
Standing Military Press - 6reps x 3sets - 20kg
Pendlay Rows: 3reps x 5sets - 15kg
Biceps Curl with EZ bar - 8reps x 3sets - 15kgs
Dips - 8reps x 2sets - Bodyweight

Post Workout Meal
-3 Half boiled eggs with 1 yolk
-300ml HL milk
-1/3 can of Tuna flakes in water
-Kacang panjang

Felt like no energy and have that feeling of puking...

This post has been edited by pornstar: Aug 25 2008, 08:12 PM

u have a point there....

anyway your profile name will attract many people to come and visit your log
good luck on your workout

wow...pornstar...your stats roughly the same as mine.. except that im heavier than you bout 4 kilos...well, good luck in your 3 x 5 program...

be sure to post some before after progress pics as from time to time ya...

oh yeah, you planning to get ON whey? i would recommend Champion Nutriotion...it tastes great with the same price as ON's...its protein content is almost the same as ON's too...can check out garages sales for that...

Oh...i just bought the ON from cy6ex haha. Thanks cy6ex.nice seller. anyways tomoro i'll be trying out the whey. any recommendations on when and how much to take it?

AND

is it okay to starve ourselves of carbo during NON working out days?

---

Added on August 27, 2008, 7:18 pmTodays workout:

Squats: 6reps x 3sets - 70kg
Benchpress(incline,decline,flat): 8reps x 3sets - 20kg
Deadlift: 1reps x 5sets - 20kg
Shrugs: 8reps x 3sets - 20kg
Chinups: 8reps x 3sets - Bodyweight

Meals

Morning
-Protein 1 scoop with hl milk

Mid-morning
-1/3 can of tuna

Lunch
-Half serving of rice, 1 chicken breast, taugeh(quite alot)

Pre-workout
-Roti Naan

Post-workout
-1 1/2 scoop protein shake+HL milk
-1/3 Can of tuna


This post has been edited by pornstar: Sep 2 2008, 04:48 AM

Friday

Meals

morning
-oats
-chicken cold cuts

Afternoon
- 1 roti telur
- 2 chicken breasts
- a serving of kacang panjang

pre-workout
- oats
- milk

post-workout
- 1 1/2 scoop of protein shake+milk
- 1 roti naan
- beef keema
- 1 channa masala

Workout

Squats - 6reps x 3sets - 75kgs
Benchpress(incline,decline,flat) - 8reps x 3sets - 20kg
Standing Military Press - 6reps x 3sets - 20kg
Pendlay Rows: 5reps x 3sets - 20kg
Wide-grip pulldowns : 5reps x 3sets - 40kgs
Dips : 8reps x 3sets - Bodyweight
Decline Ab sit-ups : 8reps x 2sets - bodyweight+10kg plate

did i do too much?

Fasting month.

Tuesday 2/09/08

Morning meal (4.00am)

- 3 chicken cold cuts
- few leaves of lettuce
- 3 scoops of oats in hot water
- 1 scoop of protein shake
- LOOOOOOTSa water

good time for you to shed off some fats. (provided you workout after you break-fast, I know the food is nice~)

Fasting month.
Ya its a really good time to lose some fats


Tuesday 2/09/08

Morning meal (4.00am)

- 3 chicken cold cuts
- few leaves of lettuce
- 3 scoops of oats in hot water
- 1 scoop of protein shake
- LOOOOOOTSa water

Breaking of fast
- Water
- Protein shake + HL Milk

Dinner
- Few leaves of Lettuce
- 1/3 can tuna
- Fried vege
- 1 Chicken breast
- Lots of water

Workout

Squats - 5reps x 3sets : 85KG
Benchpress - 6reps x 3sets : 20KG
Pendlay Rows - 5reps x 2sets : 30KG
Wide-grip Pulldown - 8reps x 3sets : 50KG
EZ bar Biceps curl - 6reps x 3sets : 15KG

Managed to squat heavier than my bodyweight.feel so happy.but my benchpress cant add more..add 5kg sure fail at 2nd set. I workout before my breaking of fast. like an hour before. Then when i it is time to break i straight away took the protein and water. is it advisable to do it? should i work out AFTER i've had something to eat?

This post has been edited by pornstar: Sep 2 2008, 09:14 PM

FOOD
Morning 4am
- 2 eggs
- 4 scoops of oats
- 5 dates
- 1 scoop protein+HL milk
- WATERRRRR!!!

Dinner
- 1 scoop protein+HL milk
- Mini Beef Murtabak
- WATERRRRR!!!

Late dinner
- 1/2 pack of meehun goreng
- Ikan Pari half wing
- Japanese tofu
- WATERRRR!!!


WORKOUT
Squats: 6reps x 3sets - 80kg
Benchpress(incline,decline,flat): 8reps x 3sets - 20kg
Deadlift: 1reps x 5sets - 60kg
Shrugs: 8reps x 3sets - 20kg
Chinups: 8reps x 3sets - Bodyweight
Dips: 8reps x 3sets - Bodyweight

One thing i cant stand during fasting month is the thirst. i dont feel hungry but the thirst.....sabar je laa..

And im stuck at 20kgs at benchpress.cant do heavier than that. i'll try deloading the next few workdays.

This post has been edited by pornstar: Sep 4 2008, 11:23 PM