My Objective:
=============
1) To lose waistline fat.
2) To be able to become strong.
3) Cover page body. Means not too big or small.

Body Specs:
===========
1. 60KG(3months ago), 17% bodyfat, 168cm. BMR=15xx something.
2. 63-65KG(Now), 19% body fat. WTF....
3. Can see two packs in the morning, but gone after eat.
4. Chest buildup ady..abit only la..but better than last time.
5. Tricep build up ady but still look fat not rip.

Problems:
=========
1) Waistline still there.
2) Clean food. Try to eat 5 times a day. my diet suck
3) Learn how to heal faster.(Heal in 2 days) Esp for squat.
4) Easily grow fat if eat too much.
5) Not sure until when should stop Strenght training then switch to toning.
6) Donno how to get proper form bench press
7) Bench press not stable and hand always shake. Even at 10lb. Hate it.
8) Military Press. Can't lift heavier than 20lb.
9) unable to to do full chin up.
10) Feel dizzy if for workout A...sometime feel like want to vomit.

Supplements:
============
1) ON's 5lb 100%
2) EAS Creatine 500g (in hand..didnt try yet.)
3) EFA, flaxseed 1000mg.
4) MultiVits

Daily Food program:
===================
1) 7-8am Whey+milk powder+banana
2) 9am-10am Peanuts+grean tea/milk/banana.
3) 1pm-2pm Meats + Vege only
4) 4pm~ Tea+banana
5) dinner/post workout: Whey+meat+rice(if got workout)+Vege+multi
6) post workout supper: whey+EFA

1st phase (In Progress)
======================
Chicken to Superman strength Training's program: Rippetoe


2nd phase (Not Yet)
==================
Conditioning, Tone up.


<<<Rippietoe:>>>

Workout A:
==========
Squat-90lbx10x3
bench press-25lbx5,20lbx10x2,10lb
mati lift-90lbx7x5
dips-10x3

Workout B:
==========
Squat90lbx10x3
military press-20lbx3
barbell row-45lbx5x3
chin up-5x2

Days of workout:
================
Tuesday, Thursday, Saturday.

This post has been edited by Humping^Panda: Nov 6 2008, 10:28 AM

Lol, how to have 2 packs? I think you don't have to get that many supplements yet lol. Long way to go buddy, don't give up halfway =)

haha..it is the upper abs only..the rest still stuck with fats... yalor..come to think about it..creatine maybe over kill ady.
U got very nice abs there.

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Added on October 31, 2008, 12:52 am9am: whey+banana
11am: bit rice+ chicken breast+vege+vege
1pm: pineapple+mango+papaya
4pm:banana+coffee
6:3opm:grill lamp chop
10pm: whey+banana

Squat-40KGx7x3
benchpress- 20KGx10x4
deadlift-40KGx5x3
dip-5x5

---

Added on November 3, 2008, 9:19 amfull blown fever+cough+ear infection...will be out of days.

This post has been edited by Humping^Panda: Nov 3 2008, 09:19 AM

Hey there you're Penangite right ? Which gym you work out at ?

updates..been controling diet for few days..
eating very less rice but more fiber.
tummy bcome flat again!

so are u cutting or bulking?

some tips:
teh tarik is not very healthy as the sugar content is quite high.

try to have most of your carbs in the morning (the first meal of the day) and complex carbs before workout as well as simple carbs for post workout (insulin spike).

Try eating more protein rich food in between ur meals...

you are still quite new and dun worry about not being able to do this and that...its normal. my muscle ached for more than 1 week after my first day in the gym!

honestly..i m trying to bulk up but i dont want to see myself fat...so..thts why i m also cutting. is it possible?
coz my tummy sometime kinda fat. but in the same time i want to build muscle.
today still sick..so no workout.

sometime i take teh tarik coz i feel i dont have much energy ady esp in the office.

Thanks for the tips.

This post has been edited by Humping^Panda: Nov 4 2008, 12:39 PM

You mean culking ? I'm also wondering too ... if you try to search on the net they'll probably tell you no it isn't possible because you can hardly bulk without sufficient calorie intake while in cutting you need to keep calorie below the calorie needed by the body ... Sounds true logically but might be confusing at time ...

I once asked a question before .. why do people do cardio when they're bulking and somebody ( Neek if I'm correct ) told me that maybe it's because that they wanna keep the bodyfat increase as low as possible ... but then according to the theory the more calorie the more likely your body is going to grow ( muscle included ) ...

So at the end of the day .. I get a conclusion that it's either you do bulking and cutting separately or culking ... You will arrive at the same point in the end ... Now there's a question that since muscle increases your metabolism and bulking makes you grow muscle together with fat faster than culking, you will have a much higher metabolism rate .. causing you to lose fat quicker.

My information might be misleading since I'm still a newbie in bodybuilding ... so don't take for granted.

actually i dont really count my calories.

Here is my deal:
1. if no workout mean dont take so much.
2. if got workout take more but not too much.

I am very focus on those white rice, bread..etc etc...simple carb. this can make a muscle man look like fat boy.

I follow this advise from John Beradi:
http://www.johnberardi.com/articles/nutrition/puzzle_2.htm do read up.

so i feel is possible....

This post has been edited by Humping^Panda: Nov 4 2008, 01:52 PM

Wow nice read there .. now I can plan my meal easily ..

In fact i count my calories, i am bulking but in the mean time i`m controlling my diet, maybe that is the reason i bulk quite slowly, i`m about 68~69 kilo now...i started working out in may and waste 1 month working out the wrong way...

i started at 63 and my abs are hidden and my face were round and bit chubby, so did culking worked for me? perhaps, i`m now more lean but my weight increased, i can see packs now...and when i really eat too much rubbish during holiday, i will control it for the next week ...my abs is the best part for me to identify if i have gained too much fats...

i have a journal in lowyat, u can check it out and give comments.

Wasted one month because of ? I think I won't go for culking since then nobody knows if it's possible and I believe bulking and then cutting will give better result.

Me too lately very busy+sick, no time for workout ady. it is all depends on my diets.
will check out later...:

---

Added on November 5, 2008, 8:41 ambut my gf will keep nagging me bcome fat..lol
from my understanding, we only need extra calories during the work out(pre-post) n maybe no so much during the rehab day.
but if we keep eating(carbs) even we are not doing workout...then all will turn to fats.

So i lately, i try to eat more complex carbs.

Yesterdat
9am: peanuts+banana
1pm: white rice+Vege+meat
4pm: nuts+plain water
8pm: brown rice+ alots of vege

didnt take any protein coz too heaty due to sickness.

This post has been edited by Humping^Panda: Nov 5 2008, 08:46 AM

you should take carb at the right time, try to put ur carbs in the morning...and for pre workout(on workout day), dont forget that there might be some hidden carbs in ur meals..

rule of thumb is trying to put 75% of ur daily carb intake in the morning

roger roger!

never see you update your ripetoe workout progress?

lately didnt go workout..coz sick.

thanks for sharing..
its a very informative article

today got my Creatine ady...

shud i start taking it even wihout workout n somemore still sick?
cant wait to try it.... :C

creatine? what brand? mono or some funky creatine?
mono creatine has loading and deloading period...read the labels...

mono Creatine..
EAS one.

Please give an update on the creatine intake. And btw, do you feel energetic or tired as hell in the morning everytime you wake up?

Ok will do. I havent start taking it coz now still sick..under medication.

anything shud i be looking our for?

This post has been edited by Humping^Panda: Nov 6 2008, 12:46 PM

I don't know.
Never taken it. Just read much about it.
Wanna hear your comments.

Could you perhaps, write down a few things?

Body Weight:
Feeling in the morning:
Training strength:
Training endurance:

I think I'm overtraining......or either that I'm drinking way too much...

ok..will do when i start

---

Added on November 13, 2008, 9:35 am

This post has been edited by Humping^Panda: Nov 13 2008, 09:38 AM

tuesday workout

Jog: 5min

skull crusher:
1.10KGx12
2.12.5KGx12x4

cable pull-tricep(donno wat this call)
5 KGx10x3

Dips.
failed..shit. arms got no enegry ady

Squat:
40KGx7x3

leg press:
50lbsx10x3

incline leg press
??lbsx7x3

Notes on creatine:
feel thristy all the time. did measure how much i take coz cant find the measurement scoop from the EAS container...so i only take very small scoop. dont have any feel extra strong, maybe the dosage is damn low. gonna stop taking for awhile, coz feel very heaty. still got cough.

This post has been edited by Humping^Panda: Nov 13 2008, 09:43 AM

Let your body recover FULLY first before you go to gym .... If not you'll get counterproductive effect ...

If i`m not wrong, u need plenty of water when you're taking creatine.

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Added on November 13, 2008, 5:05 pmIf i am u, i will start my workout with Squat, leg press, Dips, then only the rest...

This post has been edited by Sp00kY: Nov 13 2008, 05:05 PM