Meals on 13/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea
Lunch (12.30pm): Chicken with carrot cooked in soy sauce, stir fried bok choy, tofu with minced pork without rice
Afternoon Snack (4.30pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.10pm)
Post workout (7.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken with cashewnuts cooked with soy sauce, stir fried cabbage + choy sum and mushroom
Supper (11.45pm): 2 whole egg
Sleep (1am)

Exercise on 13/1/09:
HIIT on stationary bike for 7 reps

Meals on 14/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea
Lunch (12.30pm): Grill chicken chop with steam carrot and broccoli
Afternoon Snack (4.30pm): Chicken Caesar Salad and a little bit of thousand island dressing
Cheat Meal (8.30pm): Yong Peng loh mee, stir fried mixed veggies with pork
Cheat Meal (11.45pm): 1 McDeluxe, 1 Large fries no soft drinks
Sleep (1am)

Cheated today coz my customer in Yong Peng 'forced' me to eat Yong Peng Loh mee. Met another customer in McD and ended up eating junks as well.

Since I have cheated today, there will be no cheat meal this saturday. Next cheat meal will be another 18 days away.

Exercise on 14/1/09:
Rest day coz went out meeting customers the whole day. Unless you consider driving 11 hours non-stop to be a form of exercise .

Meal on 15/1/09:
Breakfast (8.00am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey
Brunch (11.00am): 2 egg white
Lunch (12.30pm): Chicken cooked with carrot in soy sauce
Afternoon Snack (5.15pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 8.10pm)
Post workout (8.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.00pm): Chicken cooked with marmite sauce, stir fried broccoli + cauliflower
Supper (11.30pm): 1 whole egg, 1 egg white, 1 slice of cheddar cheese
Sleep (12am)

Exercise on 15/1/09:
Squats 5x5 - 185lbs
Bench Press 5x5 - 80lbs
Inverted Rows - 10/10/7
Push-ups - I did 9/8/7
Reverse Crunch 3x12 - I used 10lbs as counter-weight. I did 12/12/20

- Slight improvement in inverted rows (an increase of 5 total reps).
- Push-ups performance suffer today. Will try harder next time.
- Squat was somewhat easy today. Good progress!

I noticed I am getting more competent in performing Stronglifts but getting less benefit out of it as I progress. I am thinking of shifting to another routine in another 2 weeks time. I currently have my eyes on this routine (under the my weightlifting workout routine and split). What do you guys think?

If you guys got a more suitable routine for me, do tell and I will consider it. Thanks a lot!

keep going!
nice progress
your squat is chasing me^^
dont 4get after 2nd month of progress pic

hehe...thanks for dropping by .
Don't worry, pics will be uploaded every end of the month so that I will be publicly accountable on my progress. If I'm lazy, I'm sure you guys will know from the progress pic.

i would suggest you stick for stronglift 5x5 for 12weeks, then only switch to other program
how many time has your squat stalled?


i would suggest you move to 20 reps squat for 6weeks routine after you've done stronglift
http://forum.lowyat.net/index.php?showtopi...4464&hl=20+reps

it is short program but seem promising
i bet it will give a big shock to your body, i am going to try it also after CNY
i am modifying stronglift excel sheet into 20reps...lol

So far I stalled once on squats...but I had flu that time. If it wasn't the flu, I am sure I wouldn't have stalled.

Currently I am already 8 weeks into stronglifts. This program has so far worked wonders for me as I have lost a significant amount of fat and build up noticeable muscle mass so far. However, I started to get bored with stronglifts already and now contemplating on changing a program to keep my workout interesting. I will never drop out my squats in any workout routine tho....I seriously like squats!

20-reps sounds interesting....especially for a person on cutting phase like me. 20 reps on squat is seriously no joke! I will look into it and see whether I will adopt this into my new routine. Thanks a bunch!

Meals on 13/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea, 1 banana
Brunch (11.00am): 2 egg whites
Lunch (12.30pm): chap fan with stew chicken, steamed tofu with oyster sauce, stir fried choy sum with tao pok without rice
Afternoon Snack (4.30pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.10pm)
Post workout (7.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken with black pepper sauce, stir fried cabbage, raw onions without rice
Supper (11.45pm): 1 whole egg, 1 egg white, 1 cheddar cheese
Sleep (12pm)

Exercise on 13/1/09:
HIIT on stationary bike for 7 reps

I will temporarily stop my workout in gym for another few weeks . I have just lost my father today and there are many loose ends for me to tie up. For all the readers of my workout journal, my father was an extraordinary man. Despite the fact that my father was a chronic kidney patient, he was in no small part contributed to raising 4 children, 3 of which has graduated from university. He single handedly managed a company strong enough to support my family. His relentless and tough character made him a survivor of renal failure for the past 15 years. He has been a great mentor to me, a motivator and an irreplaceable companion.

It was a sad thing that he will never be able to attend my graduation ceremony September this year (ended my course in November 2008) . I have worked my way up to a first class honours. I have embarked on my weight loss journey so that I would look good during my graduation. It is so sad that he will never be able witness and be proud of his son's hard work.

However, things have to carry on. My weight loss journey will not cease. I have made progress and I will not disappoint him. He wouldn't be happy if he see me lying down as a broken man. However, I have to inform my dear readers that I won't be updating my journal for at least a few weeks. I need to arrange for his funeral and also assume his position in the company. There are so many loose ends to tie up that I doubt I have the time to workout for the next few weeks.

For all the readers of my journal, I hope I will continue to enjoy your continuous support. Stay tuned and I will be back once I have recovered from this. See you guys in a few more weeks.

sad to hear that, take care brother

take care man..

"What doesn't kill you simply makes you stronger..."

The days of mourning is over and now is the time I get myself back on track again. Never have I forget my resolution in keeping fit. Never have I thought of giving up. What has happened to me was only a temporary setback. Nothing will stop me from achieving my goal this time!

Yes right my brothers! I am back! This time more determined than ever!

Anyways, here's my status after 3 weeks of absence:

Body stats:
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
Body weight: 87kg
Waist size: 35.5"
Height: 175cm

Overall I feel I lost quite some amount of fat and muscle throughout these 3 weeks due to lack of exercise and food intake.

Diet for the past 3 weeks:
Very inconsistent eating. But eating very little coz I really wasn't in a mood.

But I will be eating properly from now on.

Workout during my 3 weeks absence:

2/2/09:
Squats 190lbs 5/5/3
Squats 170lbs 1x5
Overhead press 65lbs 5/5/5/3
Deadlift 130lbs 1x5
Pullup 47kg cw 10/10/10

Overall performance was a lot worse compared to last time. I was foolish to start with the weight I stopped 3 weeks ago. Perhaps I lost some of my muscle mass due to low food consumption for the past 3 weeks.

Also, I have developed some neck muscle ache after doing squats. I will stop doing squats for a while to let my back neck muscle recover. Till now....I am still recovering from DOMS.

In view of this, it is time for me to move away from Stronglifts 5x5.

New workout program:

New workout program is based on this. I find this program is more flexible and thus I can replace some of the exercises in the future.

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


I kinda got bored with barbell already and so I have decided to try more dumbbell exercises this time. I will commence this exercise routine next week.

This post has been edited by Nokia convert: Feb 4 2009, 10:18 PM

Meals on 11/2/09:
Breakfast (8.00am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey
Brunch (11.00am): 2 egg white
Lunch (12.30pm): Steamed chicken, stir fried xiu bak choy, 1/2 portion of steamed egg without rice
Afternoon Snack (5.15pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.00pm): 1/2 scoop of whey
Workout @ (7.00pm - 8.10pm)
Post workout (8.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.00pm): Stir fried broccoli and cauliflower, 1 steamed chicken breast, 1 cabbage soup, 1 scrambled egg with onions
Supper (11.30pm): 1 whole egg, 1 egg white, 1 slice of cheddar cheese
Sleep (12am)

Workout on 11/2/09:
Bench press 4 x 8 x 55 lbs
Hammer machine press 3 x 8 x 20lbs
Dumbbell flyes 2 x 8 x 15lbs
Tricep pushdown 3 x 8 x 15 lbs
Dips 1 x 10 x 47kg cw, 1 x 12 x 47kg cw

Welcome back bro..

Meals on 12/2/09:
Breakfast (8.00am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Lunch (2.30pm): 1 chicken breast, 1 coleslaw
Afternoon Snack (6.15pm): Chicken Caesar Salad and a little bit of thousand island dressing
Workout @ (7.00pm - 8.10pm)
Post workout (8.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.00pm): 1 coleslaw, 1 roast chicken drumstick
Sleep (11.00pm)

Diet is pretty messed up today coz I was very busy with work.

Workout on 12/2/09:
Machine leg press 1x8x90lbs, 3x8x110lbs
Machine calf raises 5x8x90lbs
Deadlift 2x5x95lbs
Leg extension 1x8x35kg, 1x8x45kg, 1x8x55kg

Workout is generally light today coz I was searching for the correct weight for my body.