Hi all,decided to start burning my fats again from tomorrow onwards as I will be joining gym for 3 months.

So yeah,my objectives:

1.Lose body fat %
2.Lose weight
3.Get fitter
4.More toned ( not HUGE ) muscles

I am a fan of bodybuilding but too bad my passion for badminton limits me. Can't have too big arms/chest/shoulders for badminton. ( look at lee chong wei,koo kien keat etc )

Anyways,since I will be starting tomorrow. I hope to do some "oreintation" first.
Think I will start off with some light weights tomorrow,some jogging on the threadmill and swim a couple of laps.

Current body weight : 93-95kg
Targeted body weight : 80kg

I really want to know my body fat % but havent found someone in lowyat selling such weighing machines ( someone help? )

Anyways,I have thought of a few good options ( or so i thought ) for my meals throughout this diet plan.

Breakfast: Eggs,Wholemeal bread,Oats with Milo,Fruits
Lunch (Before working out) : Grilled/Steamed Chicken, Ham with Bread, Fish maybe?,Vegetables,little bit of rice
Dinner(After working out,before badminton playing?) : Some soup like beancurd soup,some fruits.

I play badminton around.... 4 times a week? All at night. So I will probably be going to gym every afternoon. Thinking of alternating between weight-lifting and cardio everyday. Swim is a must for everyday.

Any suggestions? LOOKING FOR A LOT OF MOTIVATION HERE! I cant wait to get started tomorrow!

=D Cheers and thanks for reading.

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Added on November 11, 2008, 10:09 pmLol seems like no one is saying anything. Nvm.. I shall remain motivated.

Had badminton training today,started to eat less. Dont need to check weight and fat % so soon i guess.

This post has been edited by cheesycake: Nov 11 2008, 10:09 PM

I will be the first then. I think you're doing too much cardio ... Badminton + swimming everyday is enough, you can concentrate on your weightlifting.

Your diet is kinda messed up. Seems like too much of carbs in the morning. If you're eating wholemeal bread from Gardenia or high 5, those are junk food so cut them out, ham alone will be enough. For your dinner ( post-workout ), you need more protein ( meat or whey ) and simple carbs ( rice ) .. Seriously, if you have the mindset that eating late at night will make you fat ... just dump it.

For the bodyfat measuring machine .. I advise you to spend on supplements instead ... Use your eyes to check your body, those machines can't be accurate at some time.

That's like it but I suggest you to split your meals to 5-6 times a day and increase protein intake if it's possible

This post has been edited by JustForFun: Nov 12 2008, 08:26 AM

mind sharing on wat u did in the gym?

Yesterday went jogging and badminton. Going to do the gym later. My weights are

Biceps Curls 10kg per hand 10-12 reps
Triceps, the machine with a T-string and u pull it down? 60lbs both hands.
Bench Press 40lbs each side.
Calves 90lbs (both sides)
Quads ( the kick-out machine ) I can do full =.=" dont know how much
Hamstrings 55lbs both legs.


My bread is from local bakery.

What supplements you suggest I get? Bear in mind I want to improve badminton performance,get visible abs. Not going for big and buff.

Going to the gym later. Will try to keep track of my weights.

THANKS FOR KEEPING ME SO MOTIVATED! =D

I would say wow for the weights......strong.

Your main concern is getting lean right ? If I were you, I'd get fat burner. I believe that you need to be as agile/reflexive as possible in playing badminton so a lighter body will actually help you to achieve that. Same goes for getting visible abs, you need to lower your body fat and fat burner again will help you.

I believe that if you consume enough protein from natural food combined with weightlifting, you can build a fit body, there isn't really a need to take whey protein since you're not focusing on getting big which would contradict the point of being impressive in your badminton playing.

Lastly, fat burner contains caffeine which would stimulate your body, making you more energetic in your training. Bear in mind though different body adapts differently to fat burner .. Lipo 6 and Hydroxycut are two of the prestigious one .. I would suggest you to try Lipo 6 first since it's probably the top seller and comes with a cheaper price.

In the end, it depends on your will. Believe me, with a strong will, nothing stops you and you won't fail.

This post has been edited by JustForFun: Nov 13 2008, 03:09 PM

Afraid of the side effects of the burners... Nah I dont think im that strong. Compared to badminton players maybe. Bodybuilders definitely not. I ll post my target weights later.

I've learned my lesson: it is not as easy as you think to be big and buff.....most builders ended up being fat instead~

Weights were as usual (as mentioned above ) except bench press. only first set can do 10 reps now. Im deteriorating LOL.

Measured body weight. 95.0 (digital scale)

Current aim for weights :(same reps and sets)
Biceps 15kgs
Triceps 80lbs
Bench Press 70lbs each
Calves 120lbs
Quads still full. More reps and sets.
Hamstring 75lbs.

Tomorrow will do go again and do a detailed post of what i did. I can do this...

may be u can try to state all ur workout like...

Bench press
50lbs x 8
60lbs x 8
etc...

easier to analyze.

By the way, lee chong wei is way too skinny. i dunno wats the name for the china guy who won the gold medal, he has better build.

Lin dan.

My weights I did today.

Biceps Curl
10kgs x 10 x 3 (each side )

Triceps (Using machine,pull a t-string downwards? )
60lbs x 10 x 3

Bench Press
45 lbs(each side) x 10 x 3

Lower Back ( The machine that makes u use ur body weight? )
Body weight + 24lbs x10 x 3

Iso-laterel Behind the neck press
50lbs both sides x 10 x 3

Weight 94.8 kg =D Know its kinda insignificant now. But hope tomorrow It will continue to drop.

u are so strong

lol. you lift so heavy weight, i think you will build big muscle provided you eat enough protein. Why dont u try HIIT or jogging for 20-30 minutes. Dont jog too slow. If you see cannot reduce weight, reduce your carb intake. At night you need to eat protein. To build and maintain your muscle.

wow. you girl or guy?? cheesycake sounds like girl?

so heavy man your weights for a girl lahh. if you are. for guy then normal lah.

I am a guy lah. Guy likes cheesecake cannot meh? LOL.

Anyways,did the same workouts again on Saturday. Sunday rest,muscles aching.Already applied ice a few times,still inflammed now lol.

Btw,on Saturday,weight was 94.2kgs! Seems like its MORE than fluctuations now! Hopes it keeps on going down.

Going to gym again later. Maybe working out legs today.Arms still not recovered.

Will update later after my gymming session!

And I have decided to take supplements.... So... is it whey or fat burners?

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Added on November 17, 2008, 6:15 pmToday had a rest on hands, did :

Chest Flys ( Bench Press hurts arms ) 62.5lbs 10 x 3
Leg Extensions (Quadriceps) Max lbs (think its 150?) 10 x 3
Hamstring Pulls 60lbs 10 x 3
Calves 70lbs 10x3
Some situps
Some badminton.

Checked weight. 93.20kg!

Hope I am losing FATS. I should be. I have not been starving or doing much cardio. Have been eating normal meals. Some times didnt eat rice,just one home cooked beef steak. Or lamb steak. I try to chooose parts without fats,marinade them myself...

No starving,No cardio,Doing Weight Training,lose weight, so... shouldnt be losing muscle mass right? =X

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Added on November 18, 2008, 6:20 pmDid almost the same sets today (biceps,triceps,bench press,situps,badminton)

Forgot my sports pants so used my school long trousers. Weight not accurate but its 94.2kgs for the record.

I think i can start seeing the change in the mirror. =O

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Added on November 20, 2008, 12:09 amTraining weights and body weights still same.... Think I need to change food intake,add some supplements or something. Shall be patient and try pushing for another week or so.

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Added on November 21, 2008, 11:16 amAt 93.9 kgs now. Going to gym again later =D

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Added on November 24, 2008, 8:44 pmmaintaining weight at 93.x now =D

This post has been edited by cheesycake: Nov 24 2008, 08:44 PM

wow, seen that u've been making progress with the weight loss... keep it up... me too trying to lose weight but right now, trying to develop my stamina 1st by doing cardio... maybe by 2 more weeks i'll be starting on the weights... all the best ya!!

thanks haha. Hope can maintain the loss. I might take ergolean amp to speed up cause my target date is christmas. And its coming soon.

Can can. So happen that I also like to eat cheesecake. LOL

Lol random =D

Still at 92.x now... Some weights increased already. At least Im not going back to 93s and 94s. Need to work harder.

Should be getting ergolean amp 2 from cy6ex in miri soon. This is so slow. Christmas is coming soon! ZZZ......