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

Meal on 28/12/08:
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): 2 egg white
Lunch (1.30pm): 6 chinese dumplings (in soup, not fried), roasted chicken and a bit of coleslaw
Afternoon Snack (5.30pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Dinner (9pm): Chicken breast cooked with pineapple and carrot + stir fried sweet potato leaves
Supper (12am): 1 whole egg, 1 egg white, 1 cheddar cheese
Sleep (2am)

Exercise on 28/12/08:
Rest day!

Meal on 29/12/08:
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): 2 boiled egg white
Lunch (2.30pm): 2 servings of coleslaw, 1 grilled chicken chop with little bit of gravy
Afternoon Snack (5.15pm): Cajun Chicken Caesar Salad with a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.30pm)
Post workout (7.30pm): 1 scoop of whey (approx 24g of protein)
Dinner (8pm): Scrambled egg with onion, Chicken breast cooked with black pepper sauce and stir fried cabbage
Supper (11pm): 2 egg whites + 1 cheddar cheese

Exercise on 29/12/08:
Squats 5x5 - 155lbs. I did 5/5/5/5/5
Overhead Press 5x5 - 55lbs. Managed to do all 5 sets successfully this time. Can move on to heavier weight liao
Deadlift 1x5 - 115lbs. I did 5
Pull-up - machine assisted using 47lbs counter weight (was using 54 counter weight last time). I am still not strong enough to do it without assistance. Managed to do 10/10/6
Prone Bridges - 3x35secs

eh guys....am I doing well so far?

This post has been edited by Nokia convert: Dec 30 2008, 09:29 PM

Wow.. If u could maintain the lifting progress and diet plan for 6 months.. U will see very good results bro ~!!!

Ur Diet ~!! Doing very well with it. Damn discipline ~!!

you are doing damn well imo, great process, how old are you? working? you seem like have plenty time to prepare your meal, i just lazy to do so...lol


waistline reduce from 41 to 38 is very impressive! did your friend when they see you?

Very disciplined in terms of food intake...

...I personally find it hard to monitor so strictly what ever i eat.
(Not that i over-eat) what i mean is that I usually just eat whatever is available at the moment (and making sure i dun overeat of course).

This post has been edited by lionheart8888: Dec 30 2008, 04:36 PM

I am kinda surprise with my results after just a month. I can lift much heavier than before and can see some body shape difference liao. However, I still have to make sure I don't get carried away by my progress so far.

I am 23 this year. Just graduated and working liao.
I have maids at home to prepare my meal. . Sometimes I cook my meals the night before and re-heat again in the morning. I believe just because I am on a diet doesn't mean I need to eat crappy stuffs. I will search for cooking recipes online when I got bored with what I eat.
Man...I like cooking!

You're right about my friends. Most of them noticed the change after 1 month of not seeing them. I am gonna try to make sure they will be in a greater
shock when I see them in another month time.

Too bad I forgot to take a photo of my body when I started the program. I can only post a photo dated end of december and january for comparison next time.

I find it hard too. If you look closer at my meals, I do slip away from my normal routine sometimes (end up eating what I shouldn't have). However, I try to stick to my plan lo. If there is no choice, I will settle for the next best option. It is really impossible to adhere to your plan 100% in practice.

Personally I feel there is a need to incorporate cheat meals in the diet plan because I really think it is hard for a person to completely give up junk food...especially he has been eating junks frequently prior to the diet program. I cheat 1 meal every 2 weeks (that's 1 meal out of 84 meals).

Meal on 30/12/08:
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 (10.30am): 2 boiled egg white
Lunch (12.30pm): Diced chicken cooked in kam heong sauce, minced pork tofu and stir fried xiu bak choy and carrot without rice
Afternoon snack (4.30pm): Cajun Chicken Caesar Salad with a little bit of thousand island dressing
Pre-workout (6.00pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.30pm)
Post workout (7.30pm): 1 scoop of whey (approx 24g of protein)
Dinner (8pm): Chicken breast cooked with soy sauce and stir fried cabbage
Supper (10.30pm): Scrambled egg cooked using olive oil and butter with 2 whole egg
Sleep @ 12am

Exercise on 30/12/08:
HIIT on stationary bikes for 7 reps.

*Note: Post #1 is updated with my old nasty eating habits. Post it just for fun.

This post has been edited by Nokia convert: Dec 30 2008, 10:47 PM

Meal on 31/12/08:
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 (10.30am): 2 egg white
Lunch (1.00pm): 2 piece of fried prawns, 1 cup of minced pork tofu, Chicken cooked with carrot and soy sauce, 1 cup of stir fried bok choy without rice
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.15pm): 1 banana + 1/2 scoop of whey
Workout @ (7pm - 8.10pm)
Post workout (8.10pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken breast cooked with chilli and some sweet sauce (I tried removing the gravy and eat the meat only), Braised tofu and 1 braised egg, 1 cup of stir fried bak choy.
Supper (11pm): 2 egg white + 1 slice of cheddar cheese
Sleep (12am)

Had 2 small fried prawns for chap fan during lunch time. Couldn't stand it coz I like prawns.

Exercise on 31/12/08:
Squats 5x5 - 160lbs
Bench Press 5x5 - 85lbs
Inverted Rows - 11/7/7
Push-ups - I did 8/7/6
Reverse Crunch 3x12 - I used 20lbs as counter-weight. I did 12/12/12.

Inverted rows performance suffered a bit today. But I guess I was just a bit tired out doing sales today.

As for push ups, I noticed a major improvement! I was really close to do an actual push up. My reps has increased as well. I will try real push-ups next week.

This post has been edited by Nokia convert: Jan 1 2009, 09:36 PM

Yo Nokia,
Your diet seems pretty great. Keep it up! In terms of your workout, did you work on your Shoulders and Arms? Coz I see most of your exercises exclude these 2 body parts. Correct me if I am wrong.

Btw. you can vary your exercises once awhile instead of sticking to the same type, i.e Dumbbell Flyes instead of Bench Press. You also can incorporate Dropsets and Supersets into your routine, too. This will excite your muscles and you won't get "bored" easily.

Meal on 1/1/09:
Breakfast (9.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (12.00pm): 2 boiled egg white
Lunch (1.45pm): 5 piece of soup sui kao, 1/4 roast chicken and some coleslaw
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (5.45pm): 1 banana + 1/2 scoop of whey
Workout @ (6.30pm - 7.30pm)
Post workout (7.30pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken breast cooked with mushroom and black pepper sauce, stir fried lettuce, pork with mixed veggies without rice
Supper (11pm): 1 boiled egg white + 1 boiled whole egg + 1 slice of cheddar cheese
Sleep (12am)


Exercise on 1/1/09:
HIIT on stationary bikes for 7 reps.

The HIIT routine is getting easier already. I am expecting to increase the intensity of this work out by early February.

This post has been edited by Nokia convert: Jan 1 2009, 10:47 PM

The reason I chose Stronglifts 5x5 was because it consists mostly of compound exercises. Since my strength was weak when I first started going to gym, I felt it was important to improve my overall body strength first before I focus more on isolated muscle exercises later on. By doing so, I will build a pretty good base for me to pick up more advanced exercise routine later on. Moreover, I am only 6 weeks into the Stronglifts 5x5 program. So, I think it is still too early to move on to a different routine at this stage. Do correct me if I am wrong.

I will not stick with Stronglifts 5x5 forever though. Once I feel that I have build up sufficient muscle to start toning, I will move on to more advanced routine which may include more muscle isolation exercises, dropsets and supersets.

However, as suggested by you, I will vary my exercises later on to keep it interesting. Still haven't got bored with stronglifts yet.

Thanks for your feedback! I really appreciate it.

p.s. You have a really informative blog! I will put it in my bookmark.

This post has been edited by Nokia convert: Jan 1 2009, 10:01 PM

Bench press works triceps

Military works shoulder

row works bicep

why there is no arm and shoulder work leh?

Meal on 2/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): Steam egg, Chicken cooked in Kong Po sauce, 1 cup of stir fried choy sum without rice
Afternoon Snack (4.00pm): Cajun 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 - 7.30pm)
Post workout (7.35pm): 1 scoop of whey (approx 24g of protein)
Cheat Meal (7.50pm): 1 McDeluxe + 4 pieces of Chicken Mcnuggets + 1 large Curly Fries + 1 vanilla Ice Cream Cone + 1 Mineral Water. No soft drinks.
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

*Next cheat meal is scheduled to be at least 17/1/09.

Exercise on 2/1/09:
Squats 5x5 - 165lbs. I did 5/5/5/5/5.
Overhead Press 5x5 - 60lbs. I did 5/5/5/5/5
Deadlift 1x5 - 120bs. I did 5
Chin-up 3x5 - machine assisted using 47lbs counter weight. I am still not strong enough to do it without assistance. Managed to do 10/10/6
Prone Bridges - 3x35secs

I extended my rest time between sets for squats from 60 seconds to 75 seconds.

Also, I nearly stall again in overhead press but still managed to perform it in good form. I find my tendency to stall often in overhead press a bit unusual, so I think I will need to review the technique again just to make sure I am doing it correctly .

This post has been edited by Nokia convert: Jan 2 2009, 09:56 PM

No worries bro.

With ur current body weight, U can reach it in no time... Take advantage of ur weight and lift hard.. ~!!!

HAPPY NEW YEAR....

Meal on 3/1/09:
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 (10.30pm): 2 egg white
Lunch (12.15pm): Chicken cooked in Kong Po sauce, steamed egg and stir fried choy sum without rice
Afternoon Snack (6.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Workout (7.15pm-7.45pm)
Dinner (9.00pm): Steamboat with 120g of chicken breast + tofu, 1 slice of chocolate cake
Supper (12.00am): 2 whole egg
Sleep (1.00am)

It was my mother's birthday so I had no choice but to eat the chocolate cake (to give face mah ). Diet is a bit messed up today coz I was busy working.

Exercise on 3/1/09:
HIIT on stationary bikes for 7 reps.


This post has been edited by Nokia convert: Jan 4 2009, 02:19 PM

Some progress pics:

14th of December 2008:


4th of January 2009:


Note: Post #1 updated again with progress pics.


This post has been edited by Nokia convert: Jan 4 2009, 08:04 PM

Meal on 4/1/09:
Breakfast (9.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (12.00pm): 2 egg whites
Lunch (1.30pm): Leftover steamboat from yesterday. I did not eat any noodles.
Afternoon Snack (4.15pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Dinner (7.45pm): Chicken breast cooked in soy sauce + onion, stir fried broccoli and cauliflower, stir fried choy sum and 1/2 scrambled egg
Supper (11.00pm): 2 whole egg
Sleep (12.00am)

Exercise on 4/1/09:
Rest day!

Good progress.

On the question of why you're stalling on the presses, it's kinda normal as it's the movement where you use the least amount of muscle [compared to deads and squats]

If you're like me, and don't bother that much about the whole "concentric eccentric, 4-0-2 tempo crap" I suggest push presses to overload the movement. You can adjust the amount of kip the legs and hips produce to assist the movement. Just get it past the sticking point and press fast with your arms. Another way is to rock the hip forward and give it a lil start off the shoulders.

Yet another method is the toe raise. Raise your toe upwards and time the upward movement followed with a quick press. Requires practice though.

got it. I will study more on push presses on youtube and decide whether I will incorporate it in my routine.

Thanks for your comment. It is very informative indeed.

Oh yeah, and if you want to overload your shoulders more than just the triceps, the toe raise method is the best. I'm not sure if there's any documentation on that on the internet, but I'll help put it in words. This is by far, the best way I've found to overload the shoulders a lil more than what the push press can give.

1. Stand straight with bar resting on your shoulders, like a common military press start position.

2. Assume position, and get ready.

3. Raise heels and hold.

4. While dropping heels, push the bar together REALLY FAST upwards.

If you get the timing right, by the time your heels land on the floor, your bar should be on your eye level and you can press it out all the way.

Practice it with a light bar if you wannalearn it.

Meals on 5/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): minced pork tofu, Chicken cooked in soy sauce, 1 cup of stir fried cabbage without rice
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 8.15pm)
Post workout (8.20pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.15pm):
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 5/1/09:
Squats 5x5 - 170lbs. I did 5/5/5/5/5
Bench Press 5x5 - 70lbs. I did 5/5/5/5/5
Inclined bench press - 70lbs. I did 12/10/8
Push-ups - I did 4/4/6
Reverse Crunch 3x12 - I used 15lbs as counter-weight. I did 12/15/13.

Now you might wonder why my bench press dropped by 15lbs (85lbs==>70lbs). Here's what happened.....One friendly person pointed out my mistake in bench press. It turns out that I have been partially using my shoulders to lift the weight for the past 7 weeks! So, I have to drop the weight in order to match my current capability.

@pizzaboy
I will give it a try and see how it goes. Thanks for you help.

Meals on 6/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.30pm): 1/4 Roast chicken with coleslaw
Afternoon Snack (4.00pm): Cajun Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 7.45pm)
Post workout (7.50pm): 1 scoop of whey (approx 24g of protein)
Dinner (9.00pm): Chicken breast cooked with button mushroom and onion in brown sauce, stif fried bok choy
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 6/1/09:
HIIT on stationary bikes for 7 reps.

Today's HIIT was horrendously difficult due to flu . I was totally exhausted and about to past out by the time I finished all 7 reps. Sat on the bike for about 5 minutes before I managed to gather enough strength to stand again.

I think I really need to take a break for tomorrow and continue my workout on 8/1/09(Thursday). I will replace the exercise I missed on 10/1/09(Sunday) if possible.

This post has been edited by Nokia convert: Jan 6 2009, 10:24 PM

Meals on 7/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1 banana, one mug of green tea
Lunch (12.30pm): 1 maggi mee + 1 whole egg
Afternoon snack: 3 pieces of potato bun
Dinner (9.00pm): 1 maggi mee + 1 whole egg, 2 pieces of potato bun
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Diet is pretty messed up today as I am recovering from flu. Rest assured everything will go back to plan once I have recovered from flu.

Workout on 7/1/09:
Rest.

Suffering from flu. Will hit the gym again as soon as I recovered. Maybe tmr la

Dude, take warm water. It would help on your flu. Eggs? Hmm, I am not sure whether it's universal to everyone but for my case, taking eggs will make my flu even harder to recover.

P/S: today is your maggi mee day, huh?

No choice lo...my throat hurts whenever I try to eat normal solid food. Maggi mee is soft enough for me to swallow.
kinda lost my appettite today.

Moar multivitamins!

been taking it every morning since I started this program. Just that I lazy to put it into my log only .

Getting better already today. I think I will resume gym today.

Meals on 8/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): minced pork tofu, Chicken cooked in soy sauce, 1 cup of stir fried cabbage without rice
Afternoon Snack (4.00pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 7.45pm)
Post workout (7.50pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Chicken breast with beans, stir fried broccoli, cauliflower and long beans, a bit of scrambled egg + green peas without rice
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 8/1/09:
Squats 5x5 - 175lbs. Stalled. I did 4/5/3/5/5
Overhead Press 5x5 - 65lbs. Stalled. I did 5/5/3/3/3
Deadlift 1x5 - 120lbs. I did 5
Pull-up - machine assisted using 47lbs counter weight (was using 54 counter weight last time). I am still not strong enough to do it without assistance. Managed to do 10/10/9
Prone Bridges - 3x35secs

Performance seriously suffered today. I guess the effect of flu is still there. My workout is pretty weak in general. The only improvement I noticed was pullups whereby I was able to squeeze in an extra 3 total reps compare to my previous attempt.

I am going to use back the same weight for squats and overhead press in my next attempt.

One thing I wanna ask you guys.....I noticed that I tend to skew to my right side when I push myself up during a squat. Will this problem disappear after my core and muscles get stronger? Or there is some problem with my technique?

If you watch elite weightlifters cleaning a maximal weight, sometimes they do that as well. Their butts move to the stronger side while they sorta "snake" their way upwards. That's normal to happen with maximal weights, and if they are "slammed" by the weights.

However, in lighter weights, this should NOT happen. So learn to get up straight and not skew left and right.

In a weightlifter's POV, we try to "bounce" out of the lowest position to get out of the "hole". This, done by amateur lifters will also cause the butt the skew sideways.

If you want to use the "bounce" to help you out, I suggest learning how to hold the contraction and explode powerfully upwards. Don't lose the tension, find yourself at the bottom and having a hell time getting up. Not smart.

Do you mean 'holding' the tension of my hips while going down and use it again on the way up? Wat I do was squeezing my glutes, holding the tension in my hips and do watever I can to push myself out of the "hole".

I hardly have any problems on lighter weights (about 0.5x -0.6x bodyweight). The tendency to skew only happens when I am approaching my maximum squatting weight (>0.8x bodyweight). Is that considered maximal weight?

Another thing, is there a specific guideline on how wide I should spread my feet apart when squatting? Currently I spread it slightly shoulder width apart (a position where I am comfortable with).

Again, thanks for your advice!

Let's put it in the simplest but a rather crude way of saying it.

You're still too weak.

I'll give you a description of it in my sport.

Squatting

- Find leg position. No matter what, point your toes outwards if you're hoping to squat deep. If only to parallel, then it's okay. Toes can point straight.

- If you're like me, I experience knee pain if I squat to parallel. I CANNOT squat to parallel. I can only squat deep, so the weight rests on my hips. If you prefer to just squat to parallel, then just squat to parallel.

I'm only going to explain, in the ass to grass terms cuz I only squat ATG.

1. Don't arch your back excessively.
2. Keep back tight but the bulk of the weight MUST be on your thighs.
3. Breathe, hold air, as you lower your body, increase the tension on your muscles. Remember these. Quads, Hams, Hips, Back, tension.

4. At lowest position, DO NOT FCUKING STOP. Get UP immediately.
5. As you get up, consciously put effort on legs while shouting out loud. This increase tension on torso.
6. Done!

Some weightlifters, "BOUNCE". I CANNOT for the life of me understand how to get it, some people can, most cannot. This is what I pretty much define as perfect squatting;



Another fellow is Chakarov. No-no-no squats. You'll see what it is, just google.

The definition of maximal weight is different per person. I define maximal weight as 2.2x my bodyweight. My coach and most elite weightlifters, defines max weight at 3.5x his bodyweight. Cuban weightlifters especially, define max at 4x bodyweight. I don't know how they get that strong, but it's not without medical "assistance".

Crude but short, simple and direct answer..just the way I like it .

Thanks for the advice. I will definitely do that on my next attempt and let you know about it. Just for your information, I always squat deep.

yeah, pizzaboy u're right
if i pause at the bottom, i will lose most of my strength

from your video, that fellow seem like move his hips 1st

when i squat heavy, my hip will goes 1st then either one side of my leg will bengkok to side abit to drive me up, dont know how to decribe it...and last rep rely alot on my back to lift the weight up

@yeah_guyz
exactly the same problem as I experienced.
But I use mostly my thighs to lift it back up. Normally my face will be very red after each set.

Meals on 9/1/09:
Breakfast (7.45am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Brunch (10.30am): 2 egg white
Lunch (12.10pm): Pork in soy sauce, 1 cup of stir fried cabbage and tofu with minced pork without rice
Afternoon Snack (4.00pm): Chicken Caesar Salad and a little bit of thousand island dressing
Pre-workout (6.30pm): 1 banana + 1/2 scoop of whey
Workout @ (7.00pm - 7.45pm)
Post workout (7.50pm): 1 scoop of whey (approx 24g of protein)
Dinner (8.30pm): Stir fried chicken breast with soy sauce, stir fried bok choy without rice
Supper (11pm): 1 egg white + 1 whole egg + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 9/1/09:
HIIT on stationary bikes for 7 reps.

The HIIT workout was a breeze today. I was quite tempted to add another rep but restrained myself from it coz I am still recovering from my flu. Will make the HIIT harder on my next attempt.

Obviously. You lose your strength reflex the moment you pause. That stretch reflex is vital for speed and power. And if you remove the tension, you also risk injury as your "frame" is unsupported. It's like a rubber band (once again, I like this example).

If you tighten the rubber band around a bunch of matchsticks, it stays in form. The moment you release the tension, the matches fall apart.

Usually, if I can do 5 reps, I'll do four. If I can do two reps, I'll do one. Then I'll break it up to about 5-6 sets. And on the final set, I'll try to do one extra rep. The purpose of this is so that you can maintain the neural "ability" and strength to finish all the reps and sets in good form. On the last rep, it's considered "alright" to mess the form, as long as it still looks like a squat.

Slow down, explosive up. Simple as that. You tend to mess your form going down fast, so slowing it down and exploding upwards works well.

Try as much as you can to use your thighs. The squats is known as a posterior chain exercise, yes I know. I used to think that using my thighs, would then cause my hams to be missed out. Heck I was wrong alright. Using the quads still stressed the crap out of the hams as you straighten up. And seeing a 69KG man squat 230KGs in real life...you tend to believe what they say.

Meal on 10/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana
Brunch (10.30am): 2 egg white
Lunch (2.30pm): grilled chicken chop and gravy without rice
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 (10.00pm): roast chicken + coleslaw, 7 pieces of chinese sui kao
Sleep (12am)

Made a mistake in sizing my dinner portion and ended up eating a bit too much. I will be more careful with the portion next time

Exercise on 10/1/09:
Squats 5x5 - 175lbs
Bench Press 5x5 - 75lbs
Inverted Rows - 10/8/6
Push-ups - I did 12/10/7
Reverse Crunch 3x12 - I used 10lbs as counter-weight. I did 12/12/15.

You're right pizzaboy! I followed your advice and it worked splendidly! Managed to clean the squat easily this time (I stalled last time on the same weight). After the squatting session, my thighs are kinda sore...but hell it was sooo all worth it!

Managed to do real push-ups this time! My reps are higher too!

Reverse crunch was a bit hard today. I am gonna stick to 10lbs as counter weight next time.

Overall, I am very very satisfied with my workout today. Very obvious improvement!

This post has been edited by Nokia convert: Jan 10 2009, 11:16 PM

Congrats.
Don't worry about sore thighs. I've been doing this crap for 2 years and my thighs still hurt once in a while. It sucks, but "What doesn't kill you, only makes you stronger"

The soreness keeps your ego in check. It's good stuff.

Btw, the benchpress, or whatever lift that has an eccentric/concentric (cept the deadlift) motion works the same as well. Hold the tension till the lowest point of the lift and immediately explode upwards.

Meals on 11/1/09:
Breakfast (10.00am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 banana, one mug of green tea
Lunch (12.10pm): Chicken cooked with mixed beans and dry chilli, stir fried sweet potato leaves without rice
Workout @ (2.30pm - 4.30pm)
Post workout (4.30pm): 1 scoop of whey (approx 24g of protein)
Afternoon Snack (5.00pm): Chicken Caesar Salad and a little bit of thousand island dressing
Dinner (7.45pm): Stir fried chicken breast in honey lemon sauce, 2 scrambled egg cooked with olive oil, stir fried sweet potato leaves without rice
Supper (11pm): 2 egg white + 1 slice of cheddar cheese
Sleep (12am)

Exercise on 11/1/09:
Badminton for 2 hours.

Meals on 12/1/09:
Breakfast (7.30am): 4 tablespoon of oats + 1 tablespoon of pure honey, 1/2 scoop of whey, 1 mug of green tea
Brunch (10.30am): 2 egg white
Lunch (1.00pm): Chicken breast in kam heong sauce, stir fried cabbage, tofu with minced pork without rice
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 (8.30pm): Chicken cooked with pineapple and carrot, stir fried bok choy, 1 piece of fried popiah
Supper (11.00pm): 1 whole egg + 1 egg white + 1 slice of cheddar cheese
Sleep (12am)

Maid cooked popiah today. Just couldn't resist it and ate 1 piece . Feel so sinful today.

Exercise on 12/1/09:
Squats 5x5 - 180lbs I did 5/5/5/5/5
Overhead Press 5x5 - 65lbs. Stalled. I did 5/5/5/4/3
Deadlift 1x5 - 125lbs. I did 5
Chin-up - machine assisted using 47kg counter weight Managed to do 10/10/7
Prone Bridges - 3x40secs

- Stalled again on overhead press. I somehow just lack the momentum to push the weight over the head. Oh well....more practice then.
- Squats was a breeze today...though I walk off with really really sore thighs.
- Increased prone bridges duration by 40 secs

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.