Been a couch potato for 7 years. I hardly exercise and had a terrible diet. I ate 3-4 fast food meals and about 2 ramly burgers per week. I couldn't care less about my health back then, I only care about having oily and tasty bites each day. My weight has increased from 70+ kg to 96kg over the past 7 years. I always whine about my outlook without doing anything about it......

But I will whine no more. Whining are for boys. Real men do not whine, they solve the problem.

So here it goes,

My long term target
Main aim:
- reduce body fat
- gain lean muscle mass
- increased base strength
- muscular but lean physique like bruce lee

Current target:
% Body fat: 10-15% <==Most important criteria to me
Body Weight: 80kg <==Couldn't care less so long my body fat is ok
Target Date: September 2009 (8.5 Months to go) <== I need to look at my best for my graduation ceremony in September....and I only have 1 chance

Body Stats:
Body type: Somewhere between Mesomorph and Endomorph. I did my test here.

19/11/08:
% Body fat: about 28%
Body weight: 96kg
Waist size: 40 1/4"
Height: 175cm

22/12/08:
% Body fat: 25.1%
Body weight: 92kg
Waist size: 38"
Height: 175cm

4/2/09:
% Body fat: Not yet measured but I am sure it is lower than last time. Will keep you guys informed in due time.
Body weight: 87kg
Waist size: 35.5".
Height: 175cm

My progress pics
14th of December 2008:


4th of January 2009:


To be publicly accountable, I will be uploading pictures every end of the month.

My diet:
Revised as suggested by dear forumers,

Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (11am): 1 whole boiled egg + 1 boiled egg white + 4oz milk
Lunch (1pm): chap fan with stir fried veggies and stir fried chicken with some soy sauce without rice
Afternoon snack (4pm): Salad which consists of fresh tomatoes, lettuce and onion, 120g of chicken breast
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey

-------------------------------------------------Workout @ (6pm-7.30pm)------------------------------------------------

Post Workout (7.30pm): 1 scoops of whey (approx 24g protein)+ 4oz milk
Dinner (8.15pm): stir fried veggies, stir fried chicken with some soy sauce and tofu without rice
Supper (11pm): 1 slice of low fat cheddar cheese + 2 boiled egg whites

-------------------------------------------------------Bedtime @ 12am------------------------------------------------------

Estimated daily calorie of 1919 with approximately 223g of protein per day. Nutrition composition is approximately 49% protein, 26% fat , 25% carbs.

I will sometimes swap the chicken and veggies with other varieties. The diet written above is what I eat in general only.

I will take 1 cheat meal every 14 days or longer.

My diet will be updated daily.

My nasty old eating habits (before I started the fat loss program)
Breakfast: Roti telur + teh ais/McDonald breakfast meal/Fried Dim Sum/Nasi Lemak/Skipping it completely
Lunch: KFC Snack Plate Set + Pepsi/McDonald McDeluxe Value Meal Large/Chicken rice add more rice/Pan mee
Dinner: Hokkien mee/Fried Chicken Chop with a lot of rice + wafer as dessert/Ramly Burger
Supper: McDonald Value Meal/Hokkien mee/Indo mee goreng double/Roti telur + teh ais/Ramly burger

Looking back at my old eating habit, I really think it is a miracle that I am still standing today.

My supplements
1. ON Gold Standard Whey Powder
2. Multivitamin

Planning to get creatine once I got more $$

My workout plan:
My workout plan consists of weight and cardio training which will be detailed as follows. There are 3 weight training and 3 cardio training per week. Sunday is my off day.

Details of my workout will be updated daily.

Weight training

From 20/11/08 - 2/2/09:
My weight training is centred around Stronglift 5x5 program. The program consists of 2 workouts:

Workout A:
Squats 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12

Workout B:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-up/Chin-up 3xF
Prone Bridges 3x30secs

I do weight training on Monday, Wednesday and Friday (3x a week). Workout A and B are done alternatively.

9/2/09 onwards:

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - HIIT on stationary bike
Thursday - Shoulders
Friday - Back/Biceps
Saturday - HIIT on stationary bike
Sunday - off

Monday (Chest/Triceps) :
Flat Bench Press 4x8
Incline Hammer Strength Machine 2x8
Dumbell Flyes 2 sets
Tricep Press down 2 sets
Dips (weighted) 2xF

Tuesday (Legs) :
Machine leg press 4x8
Machine leg extension 2x8
Deadlift 2x5
Leg press calve raises 5x8

Wednesday (Cardio):
HIIT on stationary bike

Thursday (Shoulders):
Seated dumbbell military press 4x8
Dumbbell lateral raises 3x8
Shrugs 3x8

Friday (Back/Biceps) :
Lat Pull down 3x8
Seated Cable Row 2x8
Standing Barbell Curls 3x8
Dumbbell Preacher Curls (with dumbells) 1x8

Saturday (Cardio):
HIIT on stationary bike

Sunday:
Rest day

Cardio training
As for my cardio, I am doing HIIT on a stationary bike on alternative days but having a 1 rest day per week.

My HIIT routine starts with a 4 minute warm up session using level 5, followed by a 30 second sprint at level 10. After the sprint, I will return to level 5 again for 90 seconds before sprinting again for 30 seconds. I repeat the cycle until my heart is screaming and my leg muscles feels horribly sore. Total workout time is about 20 minutes.

My workout in week 1:
Week 1 Day 1 (24/11/08):
Squats 5x5 - 80lbs
Bench Press 5x5 - 45lbs
Inverted Rows - only managed to do 3 sets 8 reps each
Push-ups - cannot do even one push ups.....but I will keep on trying
Reverse Crunch 3x12 - I use 50lbs as counter-weight

Week 1 Day 2 (25/11/08):
HIIT on stationary bike for 5 reps

Week 1 Day 3 (26/11/08):
Squats 5x5 - 85lbs
Overhead Press - Use 30lbs dumbbell only coz not strong enough to do it using a 45lbs barbell
Deadlift 2x5 - 65lbs
Pull-up 3x5 - machine assisted using 61lbs counter weight. I am still not strong enough to do it without assistance.
Prone Bridges - 3x30secs

Week 1 Day 4 (27/11/08):
HIIT on stationary bike for 5 reps. Barely able to stand afterwards but recovered 2-3 hours after that.

Week 1 Day 5 (28/11/08):
Squats 5x5 - 90lbs
Bench Press 5x5 - 50lbs
Inverted Rows - 10/9/8
Push-ups - cannot do even one push ups.....but I will keep on trying
Reverse Crunch 3x12 - I use 45lbs as counter-weight

Week 1 Day 6 (29/11/08):
HIIT on stationary bike for 5 reps.

This post has been edited by Nokia convert: Feb 4 2009, 10:14 PM

Dear TS,

Great diet plan and workout routine.

I would recommend u take the 1/2 rice for lunch rather than dinner thought. Consume ur carbs in the morning/afternoon. Avoid them at night. You might also consider loosing the wholemeal bread and go for the salad all together.
3 Bananas a day? That's lots of carbs bro. Banana best taken as pre workout as it provide instant energy boost ~!!

Cheers

Thx for the feedback.

Actually my dinner is my post workout meal. I purposely place it within one hour after my workout session. I always thought it is ok to consume carbs after workout? Do correct me if I am wrong. Coz I tried limiting my carbs to breakfast, pre-workout and dinner(post workout) only.

The wholemeal bread is actually for my pre-workout meal. Hmmph....maybe its better to ditch the bread and replaced it with salads instead

One thing is for sure.....i am gonna reduce my banana consumption to 1 batang per day and consume it 30 minutes before workout.

This post has been edited by Nokia convert: Dec 10 2008, 12:11 AM

Hmm...yes and no, your post workout meal is little bit far from your workout(cause it's not immediately, and solid meal takes time to digest and absorb). Try to consume less carbs for post post workout(and you ingested dextrose in your PWO) to avoid unwanted fat storage if you are in cutting.

Do not ditch the bread and replaced with salads, you need fuel(carbs) for preworkout. Else you will be a worm in gym, carry less = gain less.

It's fine to consume carbs after workout due to insulin sensitivity and stuffs. But IMO, it's better to take it as pre-workout as u need the energy for the workout. Less carbs in ur body after exercise = more fat burned. Agree?

The extra carbs not used at nite will be turn to fat. So u might as well consume and use it right? Take 2 bananas as pre instead.

My workout in week 2:

Week 2 Day 1 (1/12/08):
Squats 5x5 - 95lbs
Overhead Press 5x5 - Use 30lbs dumbbell only coz not strong enough to do it using a 45lbs barbell
Deadlift 1x5 - 85lbs
Pull-up 3x5 - machine assisted using 61lbs counter weight. I am still not strong enough to do it without assistance. Did 10/10/7.
Prone Bridges - 3x30secs

Week 2 Day 2 (2/12/08):
HIIT on stationary bike for 5 reps

Week 2 Day 3 (3/12/08):
Squats 5x5 - 100lbs
Bench Press 5x5 - 55lbs
Inverted Rows - Performance on this is somehow poor today . Only managed to do 6/8/6.
Push-ups - cannot do even one push ups.....but I will keep on trying
Reverse Crunch 3x12 - I use 40lbs as counter-weight

Week 2 Day 4 (4/12/08):
HIIT on stationary bike for 5 reps

Week 2 Day 5 (5/12/08):
Squats 5x5 - 105lbs
Overhead Press 5x5 - Decided to try 45lbs barbell bar (empty no weight) today. Gosh! I was surprised that I am able to do it this time.
Deadlift 1x5 - 90lbs
Chin-up 3x5 - machine assisted using 61lbs counter weight. I am still not strong enough to do it without assistance. Did 10/10/10.
Prone Bridges - 3x30secs

Week 2 Day 6 (6/12/08):
HIIT on stationary bike for 5 reps

Week 2 Day 7 (7/12/08)
I know I am supposed to take a rest today but my hand is kinda itchy. So, I went out playing badminton with my friends. Ended up playing almost continously for 1.5 hour. Damn tired after earning my precious sweat.

My meals in week 2:
Same as usual. But I had my cheatmeal on saturday(6/12/08). I went to William's and had a chicken chop with mash potatoes. I din finish the potatoes tho, only ate enough for the taste only.


Reply to previous messages:

---

Added on December 10, 2008, 12:42 am@expzero
What you said makes a lot of sense. I think I will remove the rice from dinner and put in afternoon as suggested by Noel.

@Noel
I kinda agree with you.

If I remove rice from my dinner, do you think it is still ok to injest dextrose into my post workout shake?

If I arrange it that way, most of my carbs should come from:
(1) oats in breakfast
(2) rice during lunch
(3) sandwich during afternoon snack
(4) dextrose in my postworkout shake.

By the way, if I were to take 2 bananas before workout, how long before the workout should I consume it? Roughly 30 minutes?

This post has been edited by Nokia convert: Dec 22 2008, 12:22 AM

Seems fine, but I think for a person to loose weight and on a cutting phase, u r consuming too much carbs. The amount of glucose in whey is sufficient enough and additional dextrose is not necessary for ur post(unless u r bulking).

Bare in mind that the vege you consumed have carbs as well.


Instead of using carb as ur source of energy, U may consider good fats. It promotes fat burning too.

Alrite, I will remove the dextrose from PWO as well.

I have revised my diet in the first post, feel free to leave your comment.

@all
If you guys got any comment on my diet, pls do not hesitate to post here. I welcome comments and criticisms.

My workout in week 3:

Week 3 Day 1 (9/12/08):
Squats 5x5 - 110lbs
Bench Press 5x5 - 60lbs
Inverted Rows - 19/19/20
Push-ups - Since I cannot do pushups now, I am doing negative push ups. 12/9/10
Reverse Crunch 3x12 - I use 40lbs as counter-weight

Week 3 Day 2 (10/12/08):
HIIT on stationary bike for 6 reps - Managed to squeeze in one extra reps this time. Looks like my stamina is getting better.

Week 3 Day 3 (11/12/08)
Squats 5x5 - 115lbs
Overhead Press 5x5 - 50lbs. Stalled at this weight. Managed to do 5/5/5/4/4
Deadlift 1x5 - 95lbs
Chin-up 3x5 - machine assisted using 61lbs counter weight. I am still not strong enough to do it without assistance. Did 20/10/9.
Prone Bridges - 3x30secs

Week 3 Day 4 (12/12/08)
HIIT on stationary bike for 6 reps

Week 3 Day 5 (13/12/08)
Squats 5x5 - 120lbs
Bench Press 5x5 - 65lbs
Inverted Rows - 22/19/20
Push-ups - Since I cannot do pushups now, I am doing negative push ups. 12/10/10
Reverse Crunch 3x12 - I use 35lbs as counter-weight

Week 3 Day 6 (14/12/08)
Badminton for 1.5 Hours. No break in between.

My meals in week 3:

9/12/08:
Breakfast (8am): 6 tablespoon of oats + 2 teaspoon of pure honey, 1scoop of whey + 8oz of milk
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): chap fan with stir fried veggies and stir fried chicken with some soy sauce without rice
Afternoon snack (4pm): Sandwich which consists of fresh tomatoes, lettuce and onion, 120g of chicken breast and low fat cheese
Workout at 6.30pm
Post Workout (7.30pm): 1 scoops of whey (approx 24g protein)+ 22g of dextrose
Dinner (8.15pm): stir fried veggies, stir fried chicken with some soy sauce and tofu with 1/2 cup of rice
Supper (11pm): 2 boiled egg whites
Sleep (12am)

10/12/08:
Breakfast (8am): 6 tablespoon of oats + 1 tablespoon of pure honey, 1 scoop of whey + 8oz of milk
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): chap fan with stir fried veggies, stir fried chicken with some soy sauce and tofu without rice
Afternoon snack (4pm): Sandwich which consists of fresh tomatoes, lettuce and onion, 120g of chicken breast and low fat cheese
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ 6.30pm
Post Workout (7.30pm): 1 scoops of whey (approx 24g protein)
Dinner (8.15pm): stir fried veggies, stir fried chicken with some soy sauce without rice
Supper (11pm): 2 boiled egg whites
Bedtime @ 12am

11/12/08:

Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (11am): 1 whole boiled egg + 1 boiled egg white + 4oz milk
Lunch (1pm): chap fan with stir fried broccoli and cauliflower, stir fried pork with some soy sauce without rice
Afternoon snack (4pm): Salad which consists of fresh tomatoes, lettuce and onion, 120g of chicken breast
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (6pm-7.45pm)
Post Workout (7.45pm): 1 scoops of whey (approx 24g protein)
Dinner (8.15pm): stir fried cauliflower and broccoli , stir fried pork with some soy sauce and steamed chicken without rice
Supper (11pm): 1 slice of low fat cheddar cheese + 2 boiled egg whites
Bedtime @ 1.30am

12/12/08:

Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): 1/4 Roast Chicken with coleslaw
Afternoon snack (4pm): Faked mashed potato made from mashed cauliflower, butter and cream cheese
Pre-workout (5.30pm): 1 banana + 1 scoop of whey
Workout @ (6pm-7.45pm)
Post Workout (7.45pm): 1 scoops of whey (approx 24g protein)
Dinner (8.15pm): stir fried lettuce , stewed chicken with some soy sauce and tofu in soy sauce without rice
Supper (11pm): 1 slice of low fat cheddar cheese + 2 boiled egg whites
Bedtime @ 12.00am

13/12/08:

Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried long beans and lettuce, Chicken cooked in soy sauce without rice
Afternoon snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (6pm-7.45pm)
Post Workout (7.45pm): 1 scoops of whey (approx 24g protein)
Dinner (8.15pm): 1/4 Roast Chicken with coleslaw
Supper (11pm): 2 boiled egg whites
Bedtime @ 2.00am

14/12/08:
Breakfast (9.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Lunch (1pm): Claypot tofu with vege, Chicken cooked in dry chili without rice, Scrambled egg
Pre-workout (2.45pm): 1 banana + 1/2 scoop of whey
Workout @ (3.30pm-5.00pm)
Post Workout (5pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing + 1 scoop of whey
Dinner (8.30pm): Grill chicken chop without gravy and coleslaw
Supper (11.30pm): 1 whole egg, 1 boiled egg white, 1 slice of cheddar cheese

This post has been edited by Nokia convert: Dec 15 2008, 10:40 PM

My workout in week 4:

Week 4 Day 1 (15/12/08):

Squats 5x5 - 125lbs
Overhead Press 5x5 - 50lbs. Stalled at this weight but slight improvement over last attempt. Managed to do 5/5/5/5/4
Deadlift 1x5 - 100lbs
Chin-up 3x5 - machine assisted using 61lbs counter weight. I am still not strong enough to do it without assistance. Did 15/12/6.
Prone Bridges - 3x30secs

Week 4 Day 2 (16/12/08):
HIIT on stationary bike for 6 reps

Week 4 Day 3 (17/12/08):
Squats 5x5 - 130bs
Bench Press 5x5 - 70lbs
Inverted Rows - This time I do it without bending my knees. Managed to do 10/7/7
Push-ups - Able to lower myself quite low and push myself up again. I wont consider it real push up though. I did 5/5/5
Reverse Crunch 3x12 - I use 35lbs as counter-weight

Week 4 Day 4 (18/12/08):
HIIT on stationary bike for 6 reps

Week 4 Day 5 (19/12/08):
Squats 5x5 - 135lbs
Overhead Press 5x5 - 50lbs
Deadlift 1x5 - 105lbs
Pull-up 3x5 - machine assisted using 56lbs counter weight. I am still not strong enough to do it without assistance. Did 10/10/11.
Prone Bridges - 3x30secs

Week 4 Day 6 (20/12/08):
HIIT on stationary bike for 7 reps - Managed to add another rep on my cheat day! Gosh....feel like dying after that session.

Week 4 Day 7 (21/12/08):
My rest day!

My meal in week 4:
15/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried bok choy, chicken cooked in soy sauce and a bit of steamed egg without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried lettuce, chicken breast with mushroom cooked in soy sauce without rice
Supper (11.30pm): 2 boiled egg white, 1 slice of cheddar cheese

16/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried veggie, pork cooked in marmite sauce and fried tofu without rice
Afternoon Snack (4pm): Faked mashed potato made from mashed cauliflower, butter and cream cheese
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried lettuce, chicken breast cooked with pineapple in tomato sauce without rice
Supper (11.30pm): 2 boiled egg white, 1 slice of cheddar cheese

17/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white + 8 oz of milk
Lunch (1pm): Stir fried veggie, stir fried chicken in soy sauce without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried broccoli and cauliflower, chicken breast cooked in soy sauce without rice
Supper (11.30pm): 2 boiled egg white, 1 slice of cheddar cheese

18/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white + 8 oz of milk
Lunch (1pm): Stir fried veggie, stir fried chicken in soy sauce without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried veggies, chicken breast cooked in soy sauce without rice
Supper (11.30pm): 2 boiled egg whites, 1 slice of cheddar cheese

19/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Lunch (1pm): Stir fried veggie, stir fried chicken in soy sauce without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried broccoli and cauliflower, chicken breast cooked in soy sauce without rice
Supper (11.30pm): 2 boiled egg white, 1 slice of cheddar cheese

20/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white + 8 oz of milk
Lunch (1pm): Stir fried veggie, stir fried chicken in soy sauce without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Cheat Meal (9pm): Carls Jr. Bacon Swiss Chicken Burger, 1 medium fries, 1 medium onion rings and plain water

21/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried veggie, stir fried chicken in soy sauce without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad with cheese and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried broccoli and cauliflower, chicken breast cooked in soy sauce without rice
Supper (11.30pm): 2 boiled egg white

This post has been edited by Nokia convert: Dec 22 2008, 02:14 PM

Latest stats (After 4 weeks into the program):
% Body fat: 25.1% <== 3% reduction in 4 weeks
Body weight: 92kg <== 4 kg reduction in 4 weeks! keep it up and I will reach my goal in no time! Hoo~rah!
Height: 175cm

Note: Post #1 is updated again.

This post has been edited by Nokia convert: Dec 22 2008, 01:13 AM

Congrats on ur progress ! Keep up the good work ya.

woot, man, your progress is impressive!
how you measure your body fat %? be sure you measure in in early of morning, otherwise the measurement will be inacurrate due to water in body.
Waist size reduce from 40" to 38" is just awesome in 4 week



Currently i am doing Rippetoe 3x5
but my progress is LOL , probably due to the bad diet

1st August 2008
Body fat: 28%
Weight: 77.7kg

22nd December 2008
Body fat: 30%
Weight: 85.1kg

That was exactly what i did. I measured my bodyfat % right after i wake up using this method. It may not be the most accurate method out there but it is certainly be a good indicator of my fat loss progress.

Yea...i think its most likely due to bad diet. I find it very tempting to eat junks when I am out with my friends. Tat's why I always make sure I fill up my stomach before going out.

I do have cheat meals every 14 days tho.


Anyway, thanks for the compliment. I will keep it up!

This post has been edited by Nokia convert: Dec 23 2008, 08:08 AM

My workout in week 5:

Week 5 Day 1 (22/12/08):
Squats 5x5 - 140bs
Bench Press 5x5 - 75lbs
Inverted Rows - 10/10/6
Push-ups - Able to lower myself quite low and push myself up again. Pretty close to real push up already...just need to go a little lower. I did 5/6/4
Reverse Crunch 3x12 - I use 30lbs as counter-weight and managed to do it easily this time. Good improvement!

Week 5 Day 2 (23/12/08):
HIIT on stationary bike for 7 reps

My meals in week 5:

22/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried veggie, stir fried chicken in soy sauce and tofu in sauce without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried Bok Choy, chicken breast cooked with mui choy without rice
Supper (11.30pm): 2 boiled egg white + 1 cheddar cheese

23/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried veggie, stir fried chicken kam heong style (i did't take much gravy though) without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post Workout (8pm): 1 scoops of whey (approx 24g protein)
Dinner (8.45pm): Stir fried broccoli and cauliflower, chicken breast cooked with dry chilli and mixed beans without rice
Supper (11.30pm): 2 boiled egg white + 1 cheddar cheese

This post has been edited by Nokia convert: Dec 23 2008, 11:56 PM

Decided to ungroup my diet and exercise posting. I find grouping them a bit too messy.

Anyway, here it goes:

Meal on 24/12/08:
Breakfast (8am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): 1 whole boiled egg + 1 boiled egg white
Lunch (1pm): Stir fried veggie, stir fried chicken in sweet chili sauce and hot plate tofu without rice
Afternoon Snack (4pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8pm)
Post workout (8.00pm): 1 scoop of whey (approx 24g of protein)
Dinner (9pm): 1 Kenny Roger's Quarter Meal with 2 Garden Salad and one Baked Beans as side dishes. Did not eat the muffin though. No soft drinks. (Cant's help it, it's Christmas Eve man! )
Supper (12am): 2 egg whites + 1 cheddar cheese

Exercise on 24/12/08:
Squats 5x5 - 145lbs. I did 5/5/5/5/5. It is getting brutally hard but more satisfying.
Overhead Press 5x5 - 55lbs. Stalled this time. Managed to do only 5/5/5/5/4
Deadlift 1x5 - 110lbs. I did 5
Chin-up 3x5 - machine assisted using 61lbs counter weight. I am still not strong enough to do it without assistance. Managed to do 10/10/15
Prone Bridges - 3x35secs

This post has been edited by Nokia convert: Dec 30 2008, 09:31 PM

Meal on 25/12/08:
Breakfast (9am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (11am): Scrambled egg fried in olive oil and pure butter which consists of 3 full eggs
Lunch (1.30pm): Subway 6" long chicken breast sandwich with mustard and chili sauce dressing
Afternoon Snack (5pm): Pappa rich chicken chop rice (fried!). I ate the egg + chicken chop only and left the rice untouched. I know its damn wasteful but I had to do it.
Workout @ (6pm - 7pm)
Post workout (7.00pm): 1 scoop of whey (approx 24g of protein)
Dinner (9pm): Roast chicken with coleslaw
Supper (12am): 2 egg whites

Diet is kinda messed up today coz I was out for the whole day and outside food was my only choice . Lucky I didn't miss my workout.

Exercise on 25/12/08:
HIIT on stationary bikes for 7 reps.

Performance suffered today. I completed 7 reps with much difficulty compared to my previous attempt. Maybe it's due to me shopping the whole day. Or maybe it's just today's bad diet.
Whatever it is....I guess bad workout happens from time to time rite? Hopefully next time won't be so bad.

This post has been edited by Nokia convert: Dec 30 2008, 09:30 PM

dude,

i just wanna say "keep up the good work"

all the best in ur training program... very inspirational to read...

Thanks for the encougement. I will definitely keep it up!



This post has been edited by Nokia convert: Dec 27 2008, 01:39 AM

Meal on 26/12/08:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10am): 8oz milk + 1 whole egg + 1 egg white
Lunch (1.30pm): Diced chicken cooked in kam heong sauce + stir fried cabbage and carrot
Afternoon Snack (5pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (5.30pm): 1 banana + 1/2 scoop of whey
Workout @ (6pm - 7pm)
Post workout (7.00pm): 1 scoop of whey (approx 24g of protein)
Dinner (9pm): Chicken breast cooked in black pepper sauce + stir fried bok choy
Supper (12am): 2 whole half boiled eggs
Sleep (2am)

Sleep freaking late today coz I was watching premier league . Will cut down on that in the future

Exercise on 26/12/08:
Squats 5x5 - 150lbs
Bench Press 5x5 - 80lbs
Inverted Rows - 11/9/6
Push-ups - Able to lower myself quite low and push myself up again. Pretty close to real push up already...just need to go a little lower. I did 5/5/6
Reverse Crunch 3x12 - I used 25lbs as counter-weight

This post has been edited by Nokia convert: Dec 30 2008, 09:34 PM

Meal on 27/12/08:
Breakfast (9.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Lunch (12.30pm): Roast chicken and coleslaw
Afternoon Snack (3.30pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Dinner (7pm): Subway 6" long chicken breast sandwich with mustard and chili sauce dressing
Workout @ (8pm - 9pm)
Post workout (9.00pm): 1 scoop of whey (approx 24g of protein)
Supper (11.30am): 1 whole egg, 1 egg white and 1 slice of cheddar cheese
Sleep (1.30am)

Exercise on 27/12/08:
HIIT on stationary bikes for 7 reps.

This post has been edited by Nokia convert: Dec 30 2008, 09:34 PM