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

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

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

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

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

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

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

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