Started working out in a bad mood. Water was cut off by management by mistake. Gonna *&^&% them tomorrow.

DIET
morning - my morning shake
tea - egg
noon - indian rice, lamd, chicken, vege. shld be very hi calories
tea - take out to reduce cal
preworkout - oat, milk, sm, whey
post - whey, colostrum, carb
dinner - fren's homecooked prawn mee
supper - milk, whey, sm, oat

WORKOUT
squat - 3x8x40 (added reps, slight pain while doing every rep at the lowest back, 1st time happening, can't understand y)
military press - 3x8x25 (increased rep, ok except for last set of last rep)
bent row - 3x8x40 (increased weight yet no back pain )
chin - 2x8 (for the 1st time i can complete all 8 reps ! unfortunately can't sustain in 2nd set. wonder what i should do once i can do both sets all reps properly)

Time - 1 hr i think

I think the bent row is working abt the same muscles as the chin therefore affecting my ability to chin effectively. Perhaps will switch places with the deadlift since it doesn't appear to clash with the other workouts. Then i will have more energy to do the chinning.

Day A
squat, bench press, bent row, decline press

Day B
squat, military press, deadlift, chinning

---

Added on January 5, 2009, 11:16 pmI'm planning to reduce my cal by 100, most probably during the not so important times further from exercises. Yah, carbs r the culprit i suspect. I think my stomach has been well-trained & like lots carbs haha.. Dun wan to burn too much energy, c how, mayb after gaining more mass then only i go for cardio activities. Xcuse for taking the easy way out

Actually i'm jus nearby, in bkt jalil. The sri pet claypot is just at a cnr coffee shop t-junction facing the houses. Always lots ppl but they r fast. Surprisingly, they r indons but can talk canto ! Cheap $4.50 with salted fish + dried sausage. Add ons inc fried fish & various soups. Really grt for carbs & protein

Tomoro muz eat..

This post has been edited by mrPOTATO: Jan 5 2009, 11:19 PM

Feeling under the weather cos slept very late last 2 nites & nearly skipped my workout but dunno y ahead went to exercise. Telling myself i have to stop doing this & be more disciplined if i don't want to feel lethargic at work & sabotage my workouts.

DIET
morning-1 banana,4 strawberries, 2 scoop sm, 2 scoop oat, 6 nuts, flaxseeed
tea - 1 egg
lunch - wanted to eat mixed rice cos more balanced but colleague wan chicken rice, so follow
preworkout - 2 scoop sm, 2 scoop oat, 10g whey
during - 3/4 glass guava juice
post - 30g whey, 2 scoop carb, 1 teaspoon colostrum. nearly forgot OMEGA tablet ! 1 glass guava juice
dinner - going to have claypot rice
supper - 1/2 scoop oat, 10g whey, 1 scoop sm, 1 tbsp milk

WORKOUT
squat - 3x5x43 (up weight)
bench - 3x5x38 (up weight)
deadlift - 3x6x45 (up weight)
decline - 2x5x40 (up weight)

So glad i did not skip my workout cos its quite productive. Gonna up my reps nxt workout.
Duration : 1h15m

edit : too full after mixed grill dinner. Went to sleep without supper

This post has been edited by mrPOTATO: Jan 8 2009, 12:16 PM

haha, my chest is far from being developed. though there have been huge improvements from before, still genetics plays a huge factor in making one's chest look godly. as for benching, 60kg is about the average weight an american teen, who is similar in weight and size like us, (without prior lifting experience) can normally lift.

i'll post a pic if i manage to reach an 80kg bench!

The bodybuilders of yesteryears... so nicely proportioned. Fuyoh !

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Added on January 9, 2009, 9:32 amOk, let me know once u post ya. I dun mind if u post it hre too. Ya, god shld let everyone have the same genetics. B'cos of this deficiency, i think even if i use steroids, i won't reach the looks like those prof bodybuilders anyhow

This post has been edited by mrPOTATO: Jan 9 2009, 09:32 AM


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Arnold drank lots of milk. He drank beer after workout too !

So i'm gonna follow in his footsteps & increase my milk ! Hahaa.. no beer for me though. Full cream milk is full of goodness but i dun wan those saturated fats so i'm ordering a casein protein blend & gonna make that the mainstay of my supplement. Milk throughout the day without more fats to my waist. Will it work ? Can't wait to see the effect..

Will add the casein to my postworkout too, a bit worried how it gels. At same time changing my exercise to 4d/wk - 1,2,4,5. My legs r progressing with 3 workouts / week but other parts lagging & i always feel itchy on non workout days, so 4d/wk shld satisfy my hunger. Will add sth to my shoulder routine, which is currently my worst body part cos with the bloated stomach adding thickness to my body, i look even narrower.



This post has been edited by mrPOTATO: Jan 9 2009, 03:23 PM

Milk is fine as your alternative source for protein, instead of just relying on eggs and meat. For less fat %, get Low Fat milk. The one by Dutch Lady is good if you are OK with vanilla taste. HL milk has higher protein % per servings relatively, so you can opt for HL as well.

Hi yongbn, doing some reading up juz now & ya.. seems like lots good abt milk. Heard HL milk a bit more expensive. I haven't tried it b4, mayb buy 1 pack try. For taste i like Nestle better than Dutch Lady cos its creamier even though both r low fat type.

Daily reading
Milk is very good to complement whey & has lots glutamine.
http://www.bodyactive-online.co.uk/supplem...ents/casein.asp
As a good basis for hypothesis combining both whey and casein in a sensible ratio would provide the positive benefits from both of these proteins. In all honesty many people are already doing this without actually realising. They mix 25 - 30g of good quality whey protein with about a glass to a pint of milk and have created a drink with an extra 8 - 16 g of slower acting casein. Where whey lacks the amino acid phenylalanine, casein is rich, and where casein lacks BCAA's, whey is rich, making a very good combination ..... Casein comprises 20.5 % glutamine, higher than whey, soy or egg proteins, especially in the peptide form.

However, surprisingly milk is not good for sleeping as often said
Interesting to note that casein contains a 5:1 ratio of tyrosine to tryptophan and could be considered to be one of the highest 'stimulating' proteins available. Tyrosine is an amino acid that signals the brain to be awake and alert..

Anyhow also read abt milk causing many problems in a health & fitness thread. Going to find out more.

This post has been edited by mrPOTATO: Jan 9 2009, 04:45 PM

DIET
b'fast - usual shake
tea - egg
lunch - mixed rice
preworkout - oat, milk, sm shake
during - 1 glass guava shake for energy
post - 1 glas guava shake, carb, colostrum, whey
dinner - this time must eat claypot rice. been yearning for it
supper - oat, milk, sm, whey

WORKOUT
squat - 3x7x43 (do both parallel & full squat, funny, thought full squat is harder but i find parallel harder, last set last rep got stuck halfway up & had to step forward to esc must think of a contingency plan if this happens again)
military press - 3x5x28 (mistakenly loaded 33kg & wondered y i couldn't move the bar felt going to have trouble for rest of workout so went to juice a guava)
bent row - 3x8x43 (it can't b rite. my rows is same weight as squat ? my legs r lagging badly)
chin - 2x8 (i can do it all without coming down yayyyy... of all exercises this is the most fun hanging on the bar like a monkey)

TIME
1h20m

edit
lucky remember to take omega pill
drizzled olive oil on claypot rice

This post has been edited by mrPOTATO: Jan 9 2009, 09:34 PM

Correct, HL is more expensive. The easiest way to compare the fat or protein levels is true it's foods label. So, spend a few minutes looking at it..
Certain people are milk-intolerant too, so you may want to take note on this if you seldom take milk that frequent. Cheers.

Congrats on the successful smooth chinnings! What grip do you use for that btw? I used to do hammer grips for biceps and it took me really long just to be able to do 2x8 comfortably. If you use wide-grip to work your lats, I think it's even harder to execute.

For the squats, if you aren't living alone it might be a good idea to get someone to spot for you, so if it isn't going right the spotter can lend a helping hand. Do you use a squat rack or do you lift the barbell from the ground? If its the latter, it will be difficult on you when you want to squat heavier weights next time, and might even be the limiting factor preventing you from squatting heavier than you actually can.

I have been forced to drink milk since schooldays, so my stomach is quite frenly to them But even then, the milk did not help me gain weight. B'cos of dis, i'm more convinced than ever that a good hard exercise is the final answer in the jigsaw. I think i'm stil not working hard enuff.

Daily Reading
Donkey's milk is best !
http://ezinearticles.com/?Does-Colostrum-R...rol?&id=1766083
Cow's milk, however, is not the best substitute for human milk. Most scientific research supports the notion that donkey's milk is.

Donkey's milk is very similar to (human) mother's milk in its content of lactose, proteins, minerals, and omega-3 fatty acids, and in its immune-stimulant properties. Of all commercially available milk products, donkey milk is lowest in fat. Donkeys do not carry the diseases of cows. Donkey colostrum has an additional property of causing red blood cells to release the chemical nitric oxide, or NO.

NO dilates arteries, opening them to greater circulation, compensating for any hardening of the arteries. And donkey milk has even greater power to cause the release NO than donkey colostrum.

No kind of colostrum actually lowers cholesterol, but the release of NO accomplishes the desired result. Bovine colostrum has this effect in cows, but donkey colostrum, and, better, donkey milk has this effect in humans.


I dun like doin the narrow grip cos i feel its more difficult haha.. duno y. Another reason is when i stil in hometown i put a metal bar at the staircase area & did the narrow grip & feel the bar bouncing, also bent a bit. After dat i use the wide grip till now. Might wan to try the narrow grip once i install a tougher bar in my place now and see the difference cos its bent already

Talkin abt the squat, this exer gives me the jitters everytime. *what if cannot come up. wat if i lose balance..* Even below 30kg i cannot hoist it to my shoulders liao so i pull up my bench bars & squat the barbell up from ther. Duno how long this can last though. Really crack head how to solve this ? Sometimes my hsemate ard when i exer but shy to ask him help. He's a damn stout bugger but prefers jogging to lose weight while i m d opposite ahhaa..

This post has been edited by mrPOTATO: Jan 11 2009, 11:24 PM

Narrow grip works more biceps, wide-grip works the lats so basically just do whichever one that you aim to hit.

Well that's good, you can ask him to help out then lol. For the long-term however, it would be better to get a squat rack or to join a gym, or to try other variations of squats. I believe there are other squats which do not necessarily require a squat rack, or at least to a lesser extent than that required by the back squat. You could try asking pizzaboy, he's a squat-mania apparently lol.

I am having the same problem here. I think I can squat heavier but positioning the weight overhead to behind the shoulder position is really grueling. Safety is more important especially if ur training at home.

Agree. Unless you have the proper equipments at home, it's safer to workout at gym if you want to go heavy. As I quote, "Do it Safely, or Don't Do it At All".

Got my nitrocore at last frm kangaroo express to replace my weight gainer. Shld change their name to donkey express so slow. The pack is real heavy though same sized with on whey. Muz b real milk inside

Reduced my daily cal to 2,200 but still, found out i wil have to eat lots more to replace the cal frm weight gainer previously. Daily to have 4bigbananas, 90g oat, 2glasses milk in addition to some shakes & whey. Protein jumped to 2.4g/kg bodyweight oh oh..

The good thing is i can reduce my supper cal - dun wan my tummy to grow anymore.

Hope to get replacement from supt after work for my defective blender. Lots things to eat so need it badly. Oso need to fix my shelves dat r breakin apart, might as well drill my heavyduty chinning bar too. Then exercise.

Gonna b bz nite...

This post has been edited by mrPOTATO: Jan 12 2009, 02:56 PM

How's the taste? Nitrocore is sustanained release protein rite? wah building ur stack..like pro You're on weightgainer last time? Better just make a banana+whey+oatmeal shake.. yummy man

Yup, gonna ask pizzaboy abt my leg progress, its real slow & frustrating. Cos of dis y'day workout dare not increase any weight but wil try to inc reps though.

Oh, i stil haven't finished my weightgainer. I must have tried nearly all the different types sold, some are real good but only b'cos of its hi sugar, some r tasteless but suits me fine as i dun like sweet things.

I can't wait to try nitrocore, mayb in 1.5 wks time after i fin my serious mass, which is not a bad product. Too bad nitrocore does not list a breakdown % of its different proteins, duno how much milk is in it.

Haha.. u like shakes too ha. I have to eat more oats when i start nitrocore cos the protein is very high, so have to limit its amt & supplement with oats. Yup, i love bananas too !

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Added on January 13, 2009, 9:28 pmYesterday's WORKOUT.

squat - 2x7x43
bench press - 2x5x40
deadlist-2x5x48
decline press - 2x6x40

Limited to 2 set cos i wanna fix my racks & install chinning bar.
Time : 50 mins

DIET
Too tired to remember, still recovering frm yesterday.


This post has been edited by mrPOTATO: Jan 13 2009, 09:28 PM

A bit upset cos both my new blenders out of order. Phillips is unreliable, cheap yes ! Told by salesperson panasonic is better. My calories esp in mng is affected cos i need to eat lots when i wake up.

All workouts are progressing except squat. Yup, better not push it too far, play on safe side & maintain weight. Probably nxt workout can increase the reps & build up my strength.

DIET
Mng - 2 scoop oat, 100ml milk, 2 scoop weightgainer (no almonds flaxseed bananas to blend. took bananas to office but squashed by tupperwares )
tea - 1egg
lunch - 7 pcs yong tau foo, 2 pcs cheong fun
preworkout - 2 scoops oat, 100ml milk, 2 scoops weightgainer, 10g whey
postworkout - 2 scoop carb, 1teaspoon , 30g whey
dinner - noodles, papaya
supper - 0.5 scoop oat, 2tablespoon milk, 10g whey, 1 scoop weightgainer

WORKOUT
squat - 2x7x43 (reducing by 1 set every wednesday frm now on as suspect squats 3x/wk is too taxing & impeding my progress)
military press - 3x6x28 (inc rep)
bent row - 3x5x45 (inc weight)
chin - 2x8 (whats happening ? today hafta come down after 5 reps b4 con't. mayb new bar is too slippery. mayb its an excuse. must do it all nxt ti me)

Time : 1h

This post has been edited by mrPOTATO: Jan 15 2009, 11:31 AM

Bro, if ur too concern about the progress; maybe u should deload 1 week.

Reduce your weigths down to 70% effort, on the following week u can try upping the weigths a little. Its usually done to break off plateau.

So its usually5-6 weeks max effort, 1 week deload..then continue back to max effort. Try asking darklight. I am still noob but that's what I read anyways.

If doing squats 3 times per week is too taxing drop it to 3 times every 2 weeks, ie do it only on alternate workout days. Last time when I was on Rippetoe's I found it too taxing for me as well

This post has been edited by wallpaper89: Jan 14 2009, 10:12 PM