My stat
Weight: 60kg
Height: 168 cm

I was very active during uni time (mountain climbing, kayaking, cycling..etc) so basically will be training every evening. Trainings are usually just focusing on fitness/stamina/flexibility. Took up karate for curicullum activitiy and stuck with it till i finished uni.
When i started working, it all went down hill. Swim and play badminton once a week and rod skipping at home occasionally but still not enough I guess cause can literally feel myself getting weaker, get tired easily after just a few flight of stairs and put on fats too.
So early this year, besides swimming and badminton once a week, I took up yoga for 3 month (3~4 times a week). Quit yoga class and joined a gym early May. Started doing some weightlifting. Now when I flex my arms can see a small bump already (goofy grin)... I guess there are some other changes too cause my brother asked me if I have been going to the gym.

Workout is usually Mon ~ Thursday.
Consist of cardio, weightlifting and also joining the class that is available on that day.

As for diet, typical Monday~Friday meals:
Breakfast: 2 slices of Gardenia wholemeal bread (pb, jam& cheese or ham&cheese), 1 Yakult and coffee at work. Pre-lunch: Fruits.
Lunch: Mixed rice or noodles.
Tea time: Biscuits or fruits & tea.
Dinner: Depends on what i have in the fridge. Eat out will be veg, some meat and small rice.

Weekend: Nandos/US pizza/McD ice cream/cheese cake...

Supplements: Multivit (1 tablet/day which most of the time I didn't take cause it makes me feel nauseous after)


This journal is to help me keep track of my progress and also as a motivation to myself.

---

Added on September 10, 2008, 2:08 pmI'll start with what I did yesterday.

09/10/08 (Tuesday)


Meals
Breakfast: Fried bihun and coffee at work. (sleep over at my friend's place so had to tapao breakfast)
Lunch: Noodles
Tea time: Biscuits & tea.
Dinner: Noodles (again )

Workout
- Cycling for 10 minutes while waiting for the yoga teacher.
- Yoga (1 hr)
- Weights
Overhead press with dumbells
10lb x 12,
10lb x 10,
10lb x 8,

Lateral raise with dumbells
10lb x 12,
10lb x 8,
10lb x 8,

Upright rows with dumbells
10lb x 12,
10lb x 10,
10lb x 10,

Leg extensions (machine)
50lb x 15,
60lb x 12,
60lb x 15,

Leg curls/ hamstrings (machine)
60lb x 15,
70lb x 12,
70lb x 15,

Note: I'm not so sure of the names of those weightlifting exercise i did. I googled and assumed from the pictures I see.

This post has been edited by neuroticmind: Sep 11 2008, 10:14 PM

11/10/08 (Thursday)


Workout
- Threadmill (15 minutes) Speed: 6kmh --> 8 --> 11 --> 8 --> 6 ( 3 rep)
- Lat Pulldown
50lb x 15,
60lb x 8,
60lb x 8,

-Low Row
50lb x 15,
60lb x 8,
60lb x 8,

- Aero Combat (1 hr)


Meals
0745: Cornflakes (with seeds & nuts & dried raisins & apricot) + Marigold HL Milk
1030: 2 pcs of chocolate
1200: Dried bihun & yong tau foo..
1600: Chocolate biscuits & tea.
2045: Omelette (2 eggs, spinach, 1/2 can tuna & 1 slice cheese) + 1 bottle Yakult



This post has been edited by neuroticmind: Sep 15 2008, 10:54 PM

Workout
- Dance class (1hr)
- Threadmill (15 minutes) Speed: 6kmh --> 8 --> 11 --> 8 --> 6 ( 3 rep)
- Overhead press with dumbells
10lb x 15 x 2,
15lb x 8 x 2,

- Incline press with dumbells
10lb x 15 x 2,
15lb x 8 x 2,

- Upright rows with dumbells
10lb x 15 x 2,
15lb x 10 x 2,

- Lateral raise with dumbells
10lb x 10 x 2,
15lb x 5 x 2,

- Overhead Dumbbell Extensions
15lb x 10,
15lb x 8,
15lb x 5 x 2,

- Standing Bent Over Two-Arm Dumbbell Extension
5lb x 20 x 2,
10lb x 8 x 2,

Is it too much?
One thing I noticed, my left hand is weaker than my right hand...
So should I focus more on left hand? I mean like do extra rep? something? anything?


Meals
0745: Cornflakes (with seeds & nuts & dried raisins & apricot) + Marigold HL Milk
1130: Guava + cherry tomatoes
1200: Ham & Cheese sandwich + Nescafe..
1600: Ham & Cheese sandwich (leftover) & tea.
2050: Banana + 500ml plain water (after workout)
2145: Steamed eggs (2 eggs, 1 carrot, 1/4 can tuna) + 1/4 slice of cheese cake (leftover from yesterday)

I eat enough? Or too much?
Some pointer on what I should/shouldn't do would be nice

This post has been edited by neuroticmind: Sep 15 2008, 10:55 PM

Can you explain your workout? Do you workout based on your mood? Or you do have a routine? Routine such as Mon-Chest/Back, Wed-Legs, Fri-shoulder/arms...or push-pull? It is better to have your workout 'designed' properly rather than doing anything you like.

I think it is normal that right is stronger if you are a right-handed person but do not workout with different weights for both arms.

Your meals looks ok to me, you have 6 meals a day and it looks ok to me too:)....You might wanna take in more protein for pre/post workout...

18/9/08

Meals
0845: 2 slices wholemeal bread with jam and peanut butter + coffee
1200: Pasta with carrots/ham/spinach in pesto sauce.
1600: Guava + cherry tomatoes
1730: 1 hardboiled egg
2030: Banana + 500ml plain water (after workout)
2145: 1 hardboiled egg, 2 slice wholemeal bread with jam & peanut butter + Marigold HL milk.

Workout
- Cycling for 10 minutes
- Aerocombat (1 hr)
- Weights
Leg extensions
80lb x 10 x 4,

Leg curls/ hamstrings
70lb x 10 x 4,

Dumbbell Step-up
10lb x 20 x 4,

---

Added on September 18, 2008, 11:15 pmErm.. Don't really have a routine.
I'm still not really sure which one I do is for shoulder or back or chest so I divide my workout as upper body and lower body..
Once I'm familiar with which is for what body parts, I guess only then I'll break it up more...
Push-pull?? I googled but still don't really understand..

More protein ah...
Any suggestion of easy to prepare protein loaded food besides hard boiled eggs?

This post has been edited by neuroticmind: Sep 18 2008, 11:15 PM

Your training routine seems to be not very effective to tone up your body. Here is something I learnt last time when I am still an athlete and with a little bit of google’ing. There are lots of other ways to follow but here is the one I adapt to and found it fruitful. But after start working, my entire figure went wrong and now I am starting to put back all together back again. So here is the info I want to share.

Divide your workout into three parts. 1) Resistance workout 2) Interval workout 3) Supportive diet

1)Resistance training
For beginner, learn to workout using your own bodyweight or lightweight dumbbells (for girls) for the first weeks into the training.
Focus on upper and lower body in one superset to burn more carbs but will involve high intensity.

Example: Perform one superset – standard pushup then bodyweight squats in maybe 10 reps per action depends on your fitness. Do not rest between workouts until completion of one superset. Repeat for three times each superset. Then move on to the next combinations of superset such as a) stationary lunges superset with pull-ups b) burpess superset with plank. Workout all the supersets minimum of three times a week. If the upper body workout is too intense maybe can swap it using lightweight dumbbells.

2)Interval training
Long hours of steady cardio won’t bring you anywhere but instead it will slow down metabolism.
Interval workout consisting of moderate to high intensity cardio and will burn more calories per minute, thus will elevate your metabolism for hours.
You can jog, run, sprint, stationary bike, spinning bike, elliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.

The rule to interval training
Always warm up for 4-6 minutes
High intensity: Perform one minute as fast as you can.
Moderate intensity: Slow down to a moderate pace for two minutes
Therefore, one round will last about 3 minutes.
Always cool down for 5 minutes
Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

For the first four weeks
Complete 3 rounds, 3 times per week around 19 minutes per session including warm up and cool down.
You can perform this during your non training days or right after your resistance training.

3)Supportive eating

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.

A supportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. That is extremely important to help boost your metabolism.

Here are the top 12 sources of high quality lean protein:

1. White egg omelets (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild salmon
4. Lean beef
5. Tuna
6. Lean pork
7. Sardines
8. Skim milk
9. Cottage cheese (Fat Free)
10. Beans, nuts and legumes
11. Soy (Tofu)
12. Whey protein drinks.

Fiber absorbs water making your feel fuller and for much longer time. The list below are food that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building and fat burning meal.

Top 12 Foods That Are High in Fiber:

1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your recovery)
11. Bananas (simple carbohydrates after working out.)
12. Legumes, beans and nuts

Just want to let you know that training following above methods will build up your muscle and abs effectively. So if you are into fitness only, do not involve into the programmed to intense. So happy workout.



This post has been edited by Tristan_11: Sep 19 2008, 01:48 AM

Supersets for beginners?
How peculiar...

22/9/08 (Monday)

Meals
0845: 2 slices wholemeal bread with ham & cheese + coffee
1130: Handful of cherry tomatoes & 1/2 starfruit.
200: Handful of plain spiral pasta in pesto sauce, steamed chicken breast with broccoli, carrots & mushrooms.
1600: 1/2 starfruit & 1 plum.
1800: 1 glass Marigold HL milk (pre workout)
2145: Steamed concoction of 2 eggs + 1/2 beancurd+ 2 slice ham + mushrooms + capsicum.

Workout
- Dance class (1 hr)
- Weights
Leg extensions
80lb x 10 x 4,

Leg curls/ hamstrings
90lb x 10 x 4,

Dumbbell Step-up
15lb x 30 x 3,

- Run on treadmill for 15 mins (speed 8-10kph)



I always feel sleepy and will be yawning non-stop during workout. After workout, I'll be ok back. Why ah?

I think I'm doing No.1 now.
Am doing No. 2 all this time.

Still trying to figure out easy to prepare protein food for pre and post workout. I think I'm gonna get whey protein drinks.

Any recommendation of which brand to go for?



Why?

Well, is recommended to do resistance training first before doing any gym class or treadmill (interval training)

Reason:
1) It will burn more carbs because resistance training is a high intensity workout (stress your muscle) in a short burst.
2) Interval training after that will burn more calories per minute and will elevate your metabolism for hours and hours.

But with your working hours, rushing to the gym to attend the classes after work won't have enough time for you to do the resistance traning first. Maybe you need to look into that if you were to stick to this way of training

Whey protein is good for repairing and building muscle, remember to have it in the right amount because with your body stats, you are kind of fit. Unless you really want to build those muscle of yours. It might be scarry to some guys later on anyway is up to you.

Go to mahkota parade and somewhere around Nandos there is a shop (beside Nokia) selling all those whey protein drinks. They will recommend you a brand that suits your workout conditions.

Well, all the above statement is just my experience and some information i know. If that is a wrong technics, please enlighthen me.

25/09/08

Workout
- Overhead press with dumbells
10lb x 15 x 4,

- Incline press with dumbells
10lb x 15 x 4,

- Upright rows with dumbells
10lb x 15 x 3,

- Overhead Dumbbell Extensions
15lb x 10 x 3,

- Standing Bent Over Two-Arm Dumbbell Extension
5lb x 20 x 3,

- Aero combat class (1 hr)

Meals
0845: 1 small char siew pau + 1 small xiao pau with coffee
1200: Boiled veges (broccoli, carrot, capsicums) + ham + pesto sauce.
1600: 1 red plum, 1 starfruit, handful of cherry tomatoes
1800: 350ml Marigold HL milk (pre workout)
2030: 2 hardboiled eggs, 2 slice wholemeal bread with butter & peanut butter + 1 glass milk again

Ok, got what you mean with 1 and 2.
don't think will be getting whey protein first...
will go for milk for pre workout and banana for post.

i'll ask my bro about the whey protein...

29/9/08 (Monday)

Meals
0845: 2 slices wholemeal bread with jam+pb, coffee, yogurt
1130: Handful of cherry tomatoes & 1/2 starfruit.
1200: Pasta in pesto sauce with prawns, broccoli & mushrooms.
1600: 1 starfruit & 1 plum.
1800: Yogurt (pre workout)
2030: 350ml milk (post workout)
2100: 1 piece KFC (breast) and 2 slice wholemeal bread

Workout
- Dance class (1 hr)
- Leg extensions
70lb x 10 x 4,

-Leg curls/ hamstrings
80lb x 10 x 4,

Dumbbell Step-up
15lb x 30 x 4,

- Run on treadmill for 10 mins (speed 8-10kph)



This post has been edited by neuroticmind: Oct 1 2008, 05:04 PM

Workout
- Overhead press with dumbells
15lb x 10 x 4,

- Incline press with dumbells
15lb x 10 x 4,

- Standing Bent Over Two-Arm Dumbbell Extension
5lb x 20 x 4,

- Wrist Curl
10lb x 10 x 3,

- Arms and shoulder workout with resistance band

- Threadmill (15 minutes)


Meals
0830: 2 yam puff + coffee
1100: 1 starfruit + cherry tomatoes
1200: Tuna pasta with broccoli and green peas
1600: 1 slice of chocolate cake & tea.
2015: 2 hardboiled eggs, yogurt, 300ml milk

6/10/08

Workout
- Dance class (1hr)

- Cable underhand pulldown
50lb x 15 x 1,
60lb x 10 x 3,

- Cable front pulldown
60lb x 10 x 1,
50lb x 15 x 3,

- Cable Straight Back Seated Row
60lb x 10 x 1,
50lb x 15 x 3,

- Dumbell side bend
15lb x 30 x 3,

- Cycle (10 minutes)

Meals
0745: 1 glass HL Milk
0830: 2 pc wm breat with pb & jam and coffee
1130: 1 green apple
1200: Broccoli+carrot+celery+mushroom (steamed), 1/2 ham&cheese sandwich
1600: 1/2 ham&cheese sandwich + 1 pc chocolate.
2030: 1 scoop of whey after w/o (blergh, so sweet)
2045: 1 pc chicken breast with green peas, carrots and mushroom (steamed)
2300: 1 glass HL Milk (strawberry flavoured yuck.. bought wrong one T_T)

This post has been edited by neuroticmind: Oct 10 2008, 07:49 PM

9/10/08

Workout
- Aero combat class (1 hour)

- Arms and shoulder workout with resistance band (lateral and frontal raise)
10 rep x 4 sets each.

- Standing Bent Over Two-Arm Dumbbell Triceps Extension
5lb x 20 x 4,

Meals
0745: 1 glass HL Milk
0830: 2 pc wm bread with pb & jam and coffee
1130: 1 green apple
1200: Chicken + broccoli+carrot+celery+mushroom (steamed)
1600: Biscuits + 1 pc chocolate.
2000: 1 scoop of whey after w/o
2100: Tom yam soup with veges, 2 eggs and sausages.

no more updates ??

Hiatus 1 week...
Balik kampung..
Gonna gorge myself silly with kolo mee, laksa, sio bee...

21/10/08

Workout

- bench press
50lb x 8 x 1,
40lb x 10 x 3

- incline press
40lb x 10 x 3

- shoulder press
30lb x 10 x 3

- Dumbell side bend
15lb x 30 x 3,

- Leg extensions
70lb x 15 x 3,

-Leg curls/ hamstrings
80lb x 15 x 3,

- Threadmill (15 minutes)

Meals
0745: 1 glass HL Milk
0830: 2 pc wm bread with pb & jam and coffee
1130: 1 starfruit & handful of cherry tomatoes
1200: 4pcs of Pizzahut deli chicken wings & 1 hardboiled egg
1600: biscuits + handful of cherry tomatoes with mint tea
1945: 1 scoop of (whey+milk powder) after w/o
2030: ham&cheese sandwich + 2 hardboiled eggs.


After 1 week of hiatus, feels like crap after gym session..
But then kolo mee and laksa is awesome while siobee sux... darn mass production..

ps: I always yawn during workout but it's not cause I'm sleepy of whatever. After workout, I'm ok back..
What's with the yawning ah? Normal?

23/10/08

- Threadmill (15 minutes)
- Aerocombat class (1 hr)

skipped weightlifting cause my muscles still ache from previous session..

Meals
forgotten what i had...





28/10/08

Workout

- Cable front pulldown
50lb x 10 x 4

- Cable Straight Back Seated Row
60lb x 10 x 4

- Bench press
40lb x 10 x 3

- Incline press
40lb x 10 x 3

- Dumbell side bend
15lb x 30 x 3,

-cycle (15 minutes)


Meals
0745: 1 glass HL Milk
0845: 3 pc wm bread with pb & jam and coffee
1200: salmon (steamed) + veggies (blanch)
1600: 2 pcs fried ubi keledek and 1 pc of birthday cake..
1945: 1 scoop of (whey+milk powder) after w/o
2100: 2 hardboiled eggs + chopped veggies = egg sandwich.. yum..

30/10/08

Workout

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Kickboxing (1 hr)

- Qi Gong (15 mins)

Meals
0745: 1 glass HL Milk + 1 green apple
0830: 2 pc wm bread with pb & jam and coffee
1200: steamed chicken breast with mix veggies + 1 hardboiled egg
1600: biscuits + handful of cherry tomatoes with tea
2000: 1 scoop of (whey+milk powder) after w/o + 1 green apple
2030: 1 hardboiled egg, tuna+chopped carrots&celery+2 pc wm bread = sammich

3/11/08

Workout
- Threadmill (15 minutes)
- Dance class class (1 hr)

Meals
0745: 1 glass milk
0845: 2 pc wm bread with pb & jam and coffee
1200: salmon (steamed) + veggies (blanch)
1600: 1 green apple + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2100: 2 hardboiled eggs, cereal+nuts+milk





4/11/08

Workout
- Cable front pulldown
50lb x 10 x 4

- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 10 x 2
30lb x 10 x 1

- Bench press
30lb x 10 x 3

- Dumbell side bend
20lb x 30 x 3,

- Standing Bent Over Two-Arm Dumbbell Extension
5lb x 20 x 4,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: ikan tenggiri (steamed) + veggies (blanch)
1600: 1 guava + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2100: 2 hardboiled eggs + chopped veggies = egg sandwich.. yum..

6/11/08

Workout

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Kickboxing (1 hr)

- Qi Gong (15 mins)

Meals
0745: 1 banana
0830: 2 pc wm bread with pb & jam and coffee
1200: steamed chicken breast with mix veggies
1600: 1 green apple + handful of cherry tomatoes with tea
2000: 1 scoop of (whey+milk powder) after w/o + 1 banana
2030: 2 hardboiled eggs + chopped carrot&celery+2 pc wm bread = sammich

10/11/08

Workout
- Dance class class (1.5 hr)
- Threadmill (15 minutes)


Meals
0745: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: penang asam laksa
1600: 1 green apple + handful of cherry tomatoes
2000: 1 scoop of (whey+milk powder) and 1 banana after w/o
2030: steamed salmon with veges


11/11/08

Workout
- Cable front pulldown
50lb x 10 x 4

- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 8 x 2
30lb x 10 x 1

- Dumbell side bend
20lb x 30 x 3,

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: pasta with tuna and ham, veggies
1600: 1 green apple + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2030: 2 hardboiled eggs + chopped veggies = egg sandwich.. yum..

13/11/08

Workout
- Bench press
30lb x 15 x 1
20lb x 8 x 3

- Incline press
30lb x 15 x 1
20lb x 8 x 3

- Dumbell Split Squat
10lb x 20 x 3,

- Kickboxing (1 hr)

Meals
0730: 1 banana
0845: 2 pc wm bread with pb & jam and coffee
1200: chicken breast (steamed) + veggies (blanch)
1600: 1 green apple + handful of cherry tomatoes
1945: 1 scoop of (whey+milk powder) and 1 banana after w/o
2030: 2 hardboiled eggs + ham & cheese sandwich
2300: 1 glass milk before bed



It's been 4 days after doing the split squat and my thigh still hurts although not as bad..
Instead of walking normally, I've been waddling around like a duck and going up stairs is a b****..

18/11/08

Workout
- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 10 x 3

- Cable front pulldown
50lb x 10 x 1
40lb x 10 x 3

- Dumbell side bend
20lb x 30 x 3,

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Dumbell Split Squat
10lb x 20 x 3,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 yam puff & jam and coffee
1200: chicken breast (steamed) + pasta with veggies
1600: 1 green apple + handful of cherry tomatoes
1945: 1 banana after w/o
2045: 2 hardboiled eggs + ham + veggies = salad