Hi everyone, I have always been thin, and i wanna be bigger just to look normal.

I have gone on a weight gain diet & exercising 4x a week. My weight is going up but not as fast as i like to, lots of it are going to my stomach. When i look in the mirror i see a drum on my stomach. I wish my muscles are getting bigger too but it seems to take ages. What should i do to speed up the process ?

Is there sth i should change with my diet or is it my exercise ?

Please help me, i really appreciate any comments.
Height - 180cm
Weight - 57kg

My schedule is as follows :-

Monday
- squat (3x12)
- forearms (curl2x16, reverse curl 2x12, hand gripper 24x per forearm)
- flat bench press (3x12)

Tuesday
- lateral raise (2x8), back military press (1x11)
- chinning (3x8)
- triceps (2x8), biceps (2x10)

Thurs (same as mon)
Fri (same as tue)

Normally the last rep of every set is a forced rep.

Diet is like this :-

Breakfast
-6 nuts, 1 banana, 2 tablespoons milk powder, 1 spoon flaxseed, 2 scoops UN gain fast, 2 scoops oat

Tea
- corn / sweet potato

Lunch
- rice + 2 meat + 1 vege

Tea
- corn

Preworkout
- 2 scoops oat, 200 ml milk, 2 scoops UN gain fast

Postworkout
- 2 scoops carboslam, 2/3 scoop whey, colostrum

Dinner
- rice + 2 meat + 1 vege + 1 slice papaya/ 1 guava

B4 sleep
- 2 scoops oat, 2 tablespoons milk powder, 2 scoops UN gain fast, 1/3 scoop whey

Thanks for reading. Any criticism is most welcome cos i wanna improve. Tq very much.

This post has been edited by mrPOTATO: Mar 29 2010, 05:16 PM

This is my recent foto.


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Sorry, i not very good in this. Here is another foto.


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you don't look that thin man, in fact i envy your physique and height. with proper diet and training you'll look ripped in no time. good luck!

This post has been edited by noobcake: Dec 14 2008, 02:24 PM

If you are new to bodybuilding, it's better if you follow rippetoe's program. You are taking quite a lot of carbs, try to get more protein like egg etc.

6 nuts? 2 scoops oats? Are you kidding me? Increase the quantity la if you wanna bulk.

Ha.. really ?
I think i left out my head in the foto, mayb dats y look ok. When i put my shirt on, i look like humpty-dumpy. My waist only 28" !

Ok..
What should i eat more ?
I m worried cos my stomach is getting bigger.

28" is not that tiny waist....Dennis Wolf was 29" and he is like 120kg


Chow

ok, i will go look for more info about rippetoe program. What is the best way to take egg ? Should i boil / take it raw ?

Really ? Got hope for me then. If i can just be 50% of him, i wil b very happy.
Actually my bones are very small. Sometimes when i look at a girl's wrist, theirs is bigger than mine.
Sigh..

Listen to him. Get on Rippetoe's + bust your ass + eat a lot of protein = success.

You should only eat more on protein and healthy food. Not other junk food. Increase on protein (lean meat, egg, milk), increase on good fat (olive oil, almond nut....) but do not over eat. Reduce carbs to breakfast and preworkout, postworkout for maximum culking.

You should take it as hard boiled egg, but I take it as scramble(I can't stand the smell of hard boiled). You shouldn't take raw egg as it increases the risk of contracting samonela, a deadly illness that can kill you. You may refer to this thread raw egg thread

Remember, what you eat is what you are.

I can't wait to start on the rippetoe program. Thanks to everyone's support here, i m going to start it tomorrow.

A brand new beginning, yeah ! CAn't wait..

I have resolved to do the following changes based on feedback i received so far :

- I tweaked my diet & increased the protein to 2.3g / kg bodyweight. I have thrown out corn/potato for an egg + oats for teatime. *hope my high cholesterol won't b worse* Rippetoe recommended lots milk. I'm taking about 3 glasses now. *cholesterol*

- I will increase my calories, breakfast will b the biggest - more than 600kcal. Also will be takin a tablespoon of olive oil with my breakfst. In total, my day's cal will be 2,400. Hope i can maintain this.

- Bought omega3&6 oil. Will take it with postworkout meal.

- Running out of nuts. Must stock up my food tomorrow - buy eggs, almonds, papaya.

- I just finished my un gainfast, so bought on serious mass.

I hereby declare to follow rippetoe religiously :
Mon - squat (3x5), bench press (3x5), deadlift (1x5), dips (2x8). Will figure out tomorrow whether can do dips between my bench posts
Wed - squat (again ? 3x5), stand military press (3x5), bent row (3x5), chin (2x8 yeah my fav)
Fri - same as mon

Saw some youtube abt how to do deadlift (looks dangerous) & bent row (also dangerous). Hope can do it correctly.

Ok, 11 already. *resolve to sleep at 11 everynite* Going to pack my tupperware with oats for office teatime, drink my milk, then go sleep.

Wish everyone a nice day tomorrow..

Well, all the best, do update us with your progress

Free in ofis, so sneaked some research on bent rows. Am so worried hurt my lower back.

Seems got 2 versions. This scooby guy recommend pulling the bar to the stomach & his body is totally horizontal. Wow,, very strong back.
http://www.youtube.com/watch?v=vJCv1vdYVS0&feature=related

This 1 a bit different, the arms spread out a bit wider.
http://www.youtube.com/watch?v=PUFUiotRPdE&feature=related

Bro, you've got a nice body shape. Make full use of that. Ectomorphic here too. You have my support all the way, don't give up, achieve those dreams!

Don't worry about cholesterol if you are working out and taking oats.

Tanks everyone, for your tips & encouragement. I read the posts at least 2x to make sure i do not miss out anything. Please give me the heads up if there is something i can do better / differently ya.

I jus fin my 1st rippetoe exer today. So exhausted & my pants were wet & left a patch on the floor when i sat down but still wanna do more exercises but stopped myself.

- squat 3x10x25kg (i know i can go heavier but i can barely jack the barbell up my shoulders. wondering how to solve this problem)
- bench press 3x8x33 (the last set i nearly couldn't push the bar up so stopped at 7reps)
- deadlift 3x8x20, then 25, then 30 (was so worried about hurting my back. disappointed cos the exer did not give me any pump. scraped knee. i can't seem to master this)
- decline press 1x8x35 (i felt really strange upside down & had problems balancing my barbell. also had some problems with my left shoulder at the lowest point)

Overall, i felt great. Was tempted to do lateral raises cos my shoulders are narrow. Played around with my bench, tried to do some dips hanging between the posts but can't. a bit disappointed because i have not done this exer b4. I wonder if dips r better than decline bence press.

Goin to take a refreshing bath & when i'm free figure out the correct weight to get between 5-8 reps for each exer. Oh gotta shop for papaya & eggs too

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Added on December 15, 2008, 11:08 pmMng - took my 600cal blended drink
Tea - too full for tea (gotta b more disciplined)
lunch - normal mixed rice, i ate it all in no time (above average servinhg)
tea - missed my oats !
5pm - took milk + oat + 2scoop Serious Mass
dinner - Had a big serving of claypot rice chick + herbal soup

Went shopping for food, hypermart ran out of bananas & broccoli

Made myself 2scoop milk + 1 scoop oat + 1 scoop SM for supper.

Overall not happy with myself for not sticking to my diet. Also passed my bedtime.

Resolve to be more disclipined.




This post has been edited by mrPOTATO: Dec 15 2008, 11:08 PM

Dude, that is NOWHERE NEAR a Rippetoes workout

Why.. where .. tell me pls.

http://forum.lowyat.net/topic/371250

the first post in that thread is a summary of rippetoe's (with slight alterations).

its slightly different than what you did recently.

deadlift is difficult to execute (but not impossible!). i sometimes scrape my shins too. try not to get any back injuries. form is 100% important for any exercises. don't curl your lower back, keep it straight.

Hi hi, are u all referring to the sets & reps ? i m still grappling with the correct amount of weights cos nvr done exer with so little reps. When i reached 5 reps, i still wasn't satisfied so i went for another few more. This was esp so with the deadlift as i dared not go too heavy (for my size), so i increased it gradually to find my ground. Hopefully next week i can get it correct

I read dat the dip is an optional exercise it but i dun have a dip bar at home. For time being i will use the decline (actually dip / decline is better ?)as a substitute until i can find it somewhere. Checked the websites of fitness equipment suppliers but they dun have it. Anyway i'll keep looking ard.

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Added on December 16, 2008, 9:45 pmThis mng woke up, felt some pump in my arms. Dunno if its the change of my exercise regiment or cos of the creatine in sm.

Today had meeting till 7+, on way home went to buy 2pc murtabak for dinner. Steamed the broccoli for 4 mins + olive oil (wil reduce to 3 mins nxt time cos prefer the raw taste). Checked my kitchen supply, got strawberry, banana, papaya, 2 packets almonds .. good.

Diet check
b'fast - a sprinkling flaxseed, 6 almonds, 3/4 glas milk, 2 scoop groat, 2scoop sm, 4 strawberries
tea-1 egg
lunch - fish, 2 dimsum, rice, veg
tea - 2 scoop sm, 1.5 scoop oat. not sure if shld take milk, decided not to cos not exercisin today
dinner - as said + papaya + health drink
supper - ltr wil have 2 scoop milk, 1 scoop oat, 1 scoop sm

Remind myself dun forget my omega pills.

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Added on December 17, 2008, 7:19 pmTried my best to be as precise as possible to follow rippetoe's program - succeeded in finishing in less than 1hr but i felt as though i cheated myself cos my workouts last time are all 1.5 hrs but it surely wasn't easier than last time. Surprisingly, i sweated more actually.

Squat - 3x8x33kg
I'm still working on reducing the reps but had problems with moving the barbell from my bench press every time i squat. Didn'nt have the confidence to add the weight & walking to the open area. Basically what i did was increase the height of my bench posts, squat between the posts & then reverse myself from the bench. There were some scary moments ..
The hardest part of this exercise for my was the weight of the bar on my back. It really hurt.. I wonder how everyone does it with such a heavy weight.

Stand military - 3x8x20
Was tempted to cheat by seating but found out standing was ok.

Bent row - 3x10x30, 40
Will increase the weight nxt week & bring the reps down. REally worked my lats. Still have worries about hurting my back.

Chinning - 2x8
After the rows, i felt i would have problems with chinning, & it turned out true. I was only able to do 5 true chins, the rest were cheats. The last was done by me jumping up & letting myself down slowly haha.. After the 1st set, my arm was really pumped so i concentrated on lifting up with my elbows/lats instead of biceps. It helped a bit but still .. cheated on last few pulls.

b'fast - the same blended drink. Put less flaxseed since i took omega tablet. This was as bad as the barbell squat. I had to order myself to drink it all down.
tea - egg
lunch - rice, drumstick, vege, potato/taufu
tea - 1scoop oat with a bit of sm for flavour. Found out its not filling. Will add milk nxt time. 600g papaya
preworkout - 2scoop oat, 2 scoop milk, 2 scoop sm, 10g whey
postworkout - 2scoop carbslam, 2 scoop sm, 1teaspoon colostrum. 30g whey. Sipping it as i type
dinner - yet to decide what to eat most probably some hawker fare.
supper - 2scoop milk, 1 scoop oat, 1 scoop sm, 10g whey


This post has been edited by mrPOTATO: Dec 17 2008, 07:19 PM

Decided i need to remind myself of my goals, so put up some posters (the forearms always make me xcited whenever i look at it) in my room courtesy of egonutrition. Are their things cheap enough ?


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LOL cool poster! "I'm not here to talk"

I am not an expert so I cannot really give you comments on your workout. But if you feel you're doing it right and you can benefit from your workout, then keep it up!

I don't know about barbell squats, since I do mine on the smith machine. Maybe you should stick to your current weight until you get a better form and better balance before moving on to lower reps.

LOL cool poster! "I'm not here to talk"

I am not an expert so I cannot really give you comments on your workout. But if you feel you're doing it right and you can benefit from your workout, then keep it up!

I don't know about barbell squats, since I do mine on the smith machine. Maybe you should stick to your current weight until you get a better form and better balance before moving on to lower reps.

Haha.. ya i liked the macho quote too. Unfortunately i dun have anyone to talk to at home doing my workouts.

Thats the bad thing of exercising at home, no one to refer to or correct me. Thats y i really appreciate this forum, esp my dear wallpaper89

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Added on December 18, 2008, 5:32 pmDaily read to share..

First and foremost, remember that when it comes to vitamin C in orange juice, no commercial preparation can match the goodness of homemade freshly squeezed orange juice.

This is quite expected, as this juice is fresh, pure, unprocessed and free of preservatives. It must be noted, however, that vitamin C is extremely sensitive to light, heat and oxygen.

So exposure to air can reduce the vitamin C content of any type of orange juice at the rate of 2% a day.

Among the commercially processed varieties, the frozen concentrated orange juice has the maximum vitamin C, followed by juices reconstituted from orange concentrates, and last, the ready-to-drink canned or carton-packed juices.

The same holds true for vitamin C in fruit juices in general, not just for orange juice. So while buying processed fruit juices, don't forget to check for the 100% fruit juice label and the date of packing.

To prevent the degradation of vitamin C in fruit juices, always store them in the refrigerator and consume within a week of opening the pack. Freezing preserves the vitamin C, while exposure to air destroys it.

This is good news to me cos i like to buy a big papaya & juice it over several days.. Light & O2 destroys vitamins. If you can't finish a sliced fruit, keep it in an airtight container in a fridge.


This post has been edited by mrPOTATO: Dec 18 2008, 05:32 PM

Where u get the poster dude?

The staff at egonutritions give me a poster whenever i go there buy sth..

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Added on December 19, 2008, 1:21 pmFeeling a bit under the weather, took panadol y'day. Woke up feeling heavy headed & hot, stole another soluble panadol frm a colleague, yum..

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Added on December 19, 2008, 10:44 pmBy noon, A ok.

However a bit blur & mixed up my exercises.

My diet same as my usual but mng added more strawberries & 2 bananas, so thick & sticky. After workout, steamed some broccoli immediately & drizzled olive oil cos too hungry to wait for dinner.

squat - 3x8x35kg
military press - 3x8x23
bench - 3x8x33
deadlift - 2x5x40
decline press - 2x10x33

At last i discovered an exercise that worked my outer pecs. The decline press really gave a good top body workout, even the lats feel pumped. I kept sliding down the decline which was quite funny. Hopefully, i'll add some width to my frame, compared to the flat bench that only thickens my chest.

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Added on December 19, 2008, 10:51 pmSomething better than carbohydrate !

Yes, sth that will provide hundreds of calories without eating, that will rocket u thro ur workouts, that makes the kilos feel half their weight.

It is JUST FOR LAUGHS on tv.

I was watching the programme while working out & despite adding another exercise to the normal routine, i didn't feel taxed at all. Sailed thro my weights laughing away & all done within the hour.

Yeah

This post has been edited by mrPOTATO: Dec 19 2008, 10:51 PM

Just back frm lunch & some time to reflect over my workouts the last 2 weeks.

I discovered i m leading a much more healthy lifestyle. I have been to the toilet regularly due to increased eating & more water. Its also due to healthier eating of fruits, nut, oat etc i think. In the past i would strain & spend a long time doing 'big business' till it hurts.

Meals are regular too because of my gain weight intention - previously i would jus wake up & had brunch or just laze ard the tv till 3 b4 eating anything. I'm lucky i still don't get gastric.

I'm thankful to bodybuilding for this change & resolve to continue the diet & workouts to reach my goals. I amazed to think now that bodybuilding is not just a physical activity but needs lots of spirit to improve physically, involves knowledge of nutrition & human body to go to the nxt level & most of all, its a healthy activity.

I can't wait to start working out tomorrow.

Good to know. Bodybuilding isn't some hobby or something just done on the side. It's a lifestyle. =)

Hi darklight ! Yup, in 1 word lifestyle. Haha.. I too full of words liao

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Added on December 22, 2008, 11:26 amDaily readings..

Vit C supplements are only 50% effective, compared to fruits that are 100% usable by the body. Wow..

http://www.science.edu.sg/ssc/detailed.jsp...parent=3&cat=30
Known by most scientists, but virtually unknown by the public, is the fact that the ascorbic acid molecule has an asymmetric carbon atom. This means that ascorbic acid molecules could have two stereo-specific forms, namely the L-form and the D-form. Biosynthesis in plants produces the L-ascorbic acid, which is beneficial to our bodies. Ascorbic acids synthesised in the lab normally compose of 50% L-form and 50% D-form. The D-ascorbic acid is designated as useless and discarded by the body, as most research shows.

This post has been edited by mrPOTATO: Dec 22 2008, 11:27 AM

Keep it up, it is your attitude at the beginning of a task that determines success or failure

Yah lo, normaly beginning is hangat tahi ayam. Its not yet the end of day & i feel tired already.. dunno ltr can carry the weights or not.

Its recommended to train if ur exhausted/fatigued/no motivation, just keep the weights lighter. Well at least that's what Darklight says.

Aiyah.. juz saw ur advise now. I did the opposite & added weight instead ohaha.. n the result was predictable..

Yeah fallen to the same mistake also. After my back fail me, I took weeks off.

I quote Darklight: Originally by Kethnaab of BB.com http://forum.lowyat.net/topic/367750



This post has been edited by myvi5949: Dec 22 2008, 10:04 PM

Breakfast - my usual rojak drink right on waking up. No more strawberries, put 2 bananas
tea - 1 egg
lunch - nasi paprik, telur dadar
tea - eh, i forgot my oats
preworkout - 2 scoop sm, 2 scoop oat, 10g whey
postworkout - 2 scoop carb slam, 30g whey
dinner - pork, vege, rice
supper - wil take 2 scoop sm. not sure whether to reduce my oat / milk, so.. 1 or 2 scoop oat, 1 or 2 scoop milk. Worried abt my tummy

Damn. forgot my omega pill again.

Looking at my diet, not much difference frm any other day, but had a hard time figuring out my fatigue today. Since noon already lethargic right up tp exercisin time. Haih.. Can it b cos i left out my tea time oats ?

squat - 3x7x38
Increasing my weights as planned to bring the reps down. I might be reaching my limit cos at 5 reps, i had to pause for 2 deep breaths b4 resuming. I oso found that i can squat up easier if i bring up my backside Hope i dun get big bum2

military press - 3x7x23
Tried the front press & back press. When doing the front press, i felt like a bamboo & had to stiffen my body. Scared wil snap into 1/2. I prefer behind. The feel is ohlala.. u gotta try it

bent row - 3x7x43
This is the 1st time i can feel my back muscles, though i'm not sure if this exercise is meant for my lower back. I think if i con't to do this exer, i will be able to flex my back just like a bicep haha ! Anyway, i think i've jumped too far ahead cos i cant complete the reps in good form. Must.. reeachhhh .. my abs.. aaaaaa

chinning - 2x8
Its already more than 1 hr & i've yet to finish my workout. Feeling angry wit myself, i forced myself to finish soon as possible. Managed to do 5 reps, take deep breath hanging on the bar & cont the last 3. Too bad d 2nd set i had to let myself down awhile b4 con't the last 3 reps.

This w'day must make up for this setback. Must find my form..

This post has been edited by mrPOTATO: Dec 22 2008, 10:41 PM

hey don't worry about not completing your workout under an hour's time. its not necessary to get it over with ASAP lol.

This post has been edited by wallpaper89: Dec 23 2008, 01:00 PM

Rather than rushing things its better to focus on ur form. If ur workout past 1 hour, u can start drinking whey during the workout to prevent ur body going catabolic. That's just my opinion anyways.

Ok, will keep them in mind. I jus worried d longer i take the more restless i bcome. Las time i thought i must rest more between exercising to have more energy & in the end my workouts stretched frm 1.5 -> 2 hrs. In d end, kinda lost interest to continue. Anyway will try to keep to 1min rest interval.

Ya oh, how come i din think of taking some drinks when exercising ! Aiyo..

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Added on December 24, 2008, 10:28 amY'day was at an x/mas gathtering & recd comments dat i look better now compared to las time - "like sick", someone even said "horrible". Hah.. lucky no one said dat to my face last time or i would ave lost my will to live.

Someone tried to grab my arms "hey, ur arms r bigger". It made all my effort worth it & strengthened my resolve to continue working out hard cos i knw i m stil some way frm looking normal.

My wish now is dat hopefully the fat ard my neck & tummy don't get bigger..

Today muz b more disciplined ! Las 2d slept at 12 & i can feel its not enuff rest cos feelin a bit blurry in ofis. SLEEP EARLIER

This post has been edited by mrPOTATO: Dec 24 2008, 10:28 AM

Calcium can aid fats breakdown, if that matters.

Meals
mng - liquid meal
tea - boiled egg
noon - free burger + fries
tea - duno y always missed it
preworkout - sm + oat + whey (ran out of milk in ofis)
workout - a glass milk
postworkout - whey + carb slam
dinner - fried meehoon
supper - oat + milk + whey + sm

Workout
squat
3 x 7 x 38 (did versions of full & horizontal squat. found out hori is more taxing, must use this more frequently)

bench
3 x 8 x 33 (did 2 versions, to the sternum & collarbone. collarbone gives a tighter feel. will inc this in future)

deadlift
3 x 5 x 30,35,40 (beginning to get the hang of things, stil scraped chin but lightly only. i forgot that its only recommended to do 1x5 but somehow i got carried away & enjoyed the exercise. wil keep this frequency cos i felt it is doing good for my back)

decline press
3 x 8 x 33 (this time my right shoulder felt funny, better watch my form)

Strange.. instead of having a sore leg (my weak part) i'm having sore arms (my strongest part) but i sure like the feeling of fullness ther. Time to make my papaya shake b4 its too late & can't down my supper oats.

MISSED OMEGA !
SLEEP EARLY !

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Added on December 25, 2008, 11:43 amReally ? This should be easy then. I drink quite a lot of milk, the low fat type. I think soya bean is also a type of milk but dunno got calcium or not.

This post has been edited by mrPOTATO: Dec 25 2008, 11:43 AM

Why would your friends say you look sickly? You look fine in that pic on page 1 to me... But glad that your hardwork paid off. There's still a long way to go, so don't get complacent just yet k. Keep it up bro!

Oh and for the deadlifts, don't worry about it. If you feel fine then its probably alright. If you are doing 3x5 and you want to limit it to only one set in your next exercise, you could try increasing the weights drastically. But don't worry about doing 3 sets, darklight did PLENTY of sets on his deadlift day once and still came out in one piece.

This post has been edited by wallpaper89: Dec 25 2008, 12:38 PM

There's a myth that soya food reduces sperm count ... and gives man boobs ( female hormone ) I don't know .. but I avoid them lol.

Haha.. thats the sad thing abt extremely ecto, open shirt look so toned. When wear shirt, suddenly the head look out of proportion to the body. I look like an adult in a kids body, just dat taller only. My parents say i look like a dadah addict but i just take it as ribbing. When other ppl say that.. it sounds serious liao. Yah, i'm not even 60, so i can pass off as a somalian if i m darker.

I think there is some truth leh, tell u a secret, i drank lots soya last time. And a few ppl said i'm a bit soft. One of my colleagues even said i'm like gay (no offence to gays ok, cos my fren also a gay & 1 of his gay frens is sort of giving signals). Now i try not to drink anymore unless i'm outside & thirsty + hungry cos its quite filling.

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Added on December 26, 2008, 10:04 amToday while blending my drink, it leaked frm the bottom ! Aa.. Gone all my precious food. Damn, so broken hearted cos i quite hungry already & there r 500ml of nutrients there.

On the bright side, i felt so angry too, feel like screaming. Maybe my testosterones coming back after banning soya frm diet.

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Added on December 26, 2008, 10:48 pmTired..
Jus fin dinner.
Dang, how to drink my supper ltr..

Fin my exer quite late.
squat 3x6x40
mili prez 3x8x23
bent row 3x8x35 (reduced weight & try to do strictly. brought my back as horizontal as possible)
chin 2x8

All exercises done satisfied, but chin still weak. Did a list of exer & weights to track for workouts, pasted near bench. Go watch tv now wait for rice to digest.

breakfast - blender leaked. did simple oat + milk + sm drink. ate banana in ofis
tea - none
lunch - normal mixed rice
tea - in another ofis, no oats
preworkout - oat + milk + sm + bit of whey
post - carb + whey
dinner - mixed rice
supper - ?? ayo..

This post has been edited by mrPOTATO: Dec 26 2008, 10:49 PM

So full after dinner. Hsemate hungry so accompanied him for 'tai chow'. I'm afraid i won't b able to take my protein drink for supper.

DIET
b'fast - woke up early though hol & took my oat,nuts,milk,weight gainer. out of bananas so put in more oat
tea - a big egg from healthy chicken
lunch - big serving of chicken, pork rice. very oily. xtra cal for me
pre workout - oat, weight gainer, milk
during workout - as suggested by myvi took a drink - papaya shake + honey (a bit funny smell)
post - carbohydrate, whey, colostrum
dinner - as said
supper - c how

WORKOUT
squat - 3x6x40 (struggling wit d last reps wit worth it)
bench press - 3x7x35 (right shoulder felt funny once, not warmed up properly / bad form ?, last time used to b left one )
deadlift - 3x7x40 (ok la, getting more & more smooth in my lifts)
decline press - 3x8x35 (lovin this exer. after fin ever set, stretched my chest muscles at the bar. wrapped my leg up around the preacher curl pad to prevent myself from sliding & felt my back more comfy as my spine is not curled backwards too much. this doesn't quite sound rite & i'm sure there will be stares if i do it in a gym)

The workout drink seems to help, my exer stretched to 1h40m but still got energy till the last exercise. This is even though i increased my weights/reps. Or izzit i'm due to the holidays, all the energy stored frm just doin nothing.

Feeling sleepy after the big dinner. Hope it will b a good nights sleep cos been feeling very hot these 5 days, which is affecting my sleep. Wonder if my body is trying to burn up all the calories i'm forcefeeding it..

Hmm.. what r others doing ? Gonna check their posts for some motivation...

This post has been edited by mrPOTATO: Dec 29 2008, 10:07 PM

You seem to be having fun with the decline bench press. I've never tried it before, I'm gonna follow you and do it next week and see how it feels xD

Ya, its oways syok to try new exer. Can feel muscles never felt b4. B a bit more careful wit the barbell cos for me i feel like a bit out of balance with my head below my body.

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Added on December 31, 2008, 6:41 pmDIET
mng - flaxseed, nuts, 2big bananas, groat, milk, sm
tea - none cos went out
lunch - char koay teow (more oil for me)
tea - none
preworkout - milk, oat, sm, whey
workout - papaya, honey
post - carb, whey, colostrum
dinner - to b ascertained
supper - oat, milk, sm, whey

WORKOUT
military press - 3x7x25 (mixed up my exer again but glad i did press 1st cos i nearly can't complete the last rep with increased weight, normally press facing a mirror & can c my face red & puffed)
squat - 3x6x40 (the exer that always make me sweat a lot, dared not increase weight cos can feel its taxing after military)
bent row - 3x8x38 (used to do a narrow grip but today held the bar near the weights. haven't discovered any difference, yet)
chin - 2x8 (always look forward to doing these cos it means the end )

Today mixed up the sequence again & increased the weights for military press. Hit my head when the bar was comin down & had to give myself a few moments to steady my balance. With the bigger weight can feel it taxing my deltoid but the bigger feel is in my arms. Don't like this. Must find out how to pump my shoulders.

It was a hot day & feeling not so motivated. So in middle of workout, went o blend my papaya add honey. Dun like the smell but the cold drink perked me up. Went back to attack my bent press.

Chinning. Alway giving me trouble cos i can't do full 8 reps without stopping. Surprisingly, the last set i did up to 7 reps but had to come down as my fingers can't take it. Rested 2 seconds & finished it. I think the papaya gave me some

Today took my omega pill. GOOD BOY

This post has been edited by mrPOTATO: Jan 1 2009, 03:27 PM

Woke up to a new day in a new year. Feeling happy because its another 365 days of opportunity to better myself and achieve some things i have been dreaming of.

Today i weighed myself & am at 60kg which is my intermediate goal & this years resolution is :

- To reach 65kg soon
- To go bigger from there
- To feel good & be a more confident person

There are others too, concerning career & some too personal to say out, but there is a year's chance for me to make things work.

Maybe i'll add some more wishes on CNY, which is another new year haha..

HAPPY NEW YEAR everyone !

I like the way u express yourself.
Very genuine and determined.
Keep up the good work and happy new year!

Lol I am planning to do decline with smith so safety and balance-wise there should be no problem, although it might lack the effectiveness barbells can give.

keep up the good work for the year ahead!

lol, always a good read checking up on both you guys journals (wallpaper and mr potato) since we share all the same goals and body types.

keep it up guys and let 2009 roll!

Hello mrPOTATO,
With regards to "- To feel good & be a more confident person", here are some info that I would like to share with you. It's from an article that I read previously:

1. Change the way you describe yourself especially when you are under certain circumstances - stop apologising for yourself and giving yourself negative labels. Share positive information of yourself with friends around you
2. Be kind to yourself when your feelings are dented or hurt to recover your confidence - do not punish yourself repeatedly for your mistakes. Rewards yourself not just for achievements, but also when you know that you've tried hard
3. Take good care of your body - follow good eating habit, do exercise regularly, and give yourself adequate sleep and rest. Remember to go for your periodic medical check-ups so that you are aware of your current health status
4. Stimulate your mind - do crosswords, reading, take up new language or courses
5. Learn to relax - do exercises or any other activitites that you enjoy doing regularly to release tension
6. Adopt self-protection strategies - in terms of home security features and your own financial protection for old age, sickness, or unexpected disasters
7. Continuously improve your self-presentation/appearance - you may ask feedbacks from friends or seek advice for the best appearance which suits you the most
8. Utilize the power of body language - voice projection and eye contact
9. Be prepared - make contigency planning as a habit so that you are always well-prepared for the worst. Do rehearsal before you are going for speeches or presentation
10. Become a calculated risk-taker - don't be afraid of changes which are good for improvement. When you make a mistake, note the lessons you've learned
11. Be assertive in your requests - be calm and polite even when you are dealing with the people you don't like. Be direct and persistent. Offer compromise if you can. Do not get carried away with your high confidence level. Being confident does not mean that you always get your own way!

Hey, noobcake, u really r a ecto ? I read that u did 100kg bench press ! Why don[t u keep a journal here so we can curi some ideas frm u ?

I went through your blog & there's quite a lot of advanced workout concepts there. Thanks. Btw, r u the guy in the banner ? He looks chinese.

Thanks everyone for the encouragement ! Thanks for c0ming by & the support given. All the best to u all good-hearted ppl out there !

This post has been edited by mrPOTATO: Jan 2 2009, 11:40 AM

You are welcome. No, the guy is not me. Long way to go for my back to be like his. He he.

After going thro wallpaper89's journal, i realised i have been chasing weight increase at the expense of fat.

My waist is bigger than ever, the meat rolling over the pants now. With the shirt on its not visible & i'm enjoying the fuller look but still, i wonder if i'm doing it the right way.

Hmm.. shld i continue with what i'm doing now & risk increasing waist or overhaul my diet. It was not easy for me to gain weight & now that its working, i'm afraid if i change something, whether it will affect my future progress. Haih..

Felt like this too.. But my waist has always been size 30. Though I can see flabby tummy..I think need to add one cardio session each week. U do cardio Potato? HIIT?

LOL, was wondering what you were talking about. did a search, my friend must have been messing with my friggin account!

can currently bench about 60kg, aiming to reach the 80's this year - HVT is a great regime to increase strenght. you should check it out after rippetoe.

yea, i'm an ecto. small bone structure.

i think you should use weight as a measure of progress, rather check yourself up in the mirror and get feedback from people around you.

i've a couple of gym buddies who are like us, but managed to gain like 15 kgs of mass. thing is, its mostly fat (fat cheeks and flabbier tummies), an in fact i would say they looked far better when they were skinnier. the best is to aim for 0.5kg muscle gains each month. i've finally touched 60kg (from 55) after 6 months of training!

This post has been edited by noobcake: Jan 2 2009, 03:16 PM

Cardio meaning sth like situps ? I worry burn my calories & none left for my weight gain leh. I think there r only 2 options, either cardio like u said or reduce my calories (lazy man way). Still undecided.. if cardio have to workout longer ..

You are very patient ! Tell u, i have been so thin so long i can't wait to rid my thin stick look but i dun like my tummy either. This is a very hard choice..

Your weight is same as me but your bench is 2x mine Care to share a shot of your chest please ? It must b real developed !

Had a headache at noon & wonder if shld cancel my workout. But surprised it went away when i reached home. Straight away took my energy drink & watched tv while waiting to start exer.

WORKOUT
squat - 3x7x40 (maintain weight since not confident but went for 1> rep)
bench press - 3x8x35 (1> rep, muz inc weight nxt time)
deadlift - 3x8x43 (lower back feeling more & more pronounced since i started)
decline press - 2x8x38 (i love this exer, the feeling of tightness is amazing. thinking whether to switch places with the bench press)

Took 1h25m. Distracted by Just for laffs

DIET
morning - 2strawberries, 2bananas, 6almonds, tablespoon flaxseed, 2scoop sm, 2scoop oat, 2spoon milk
tea - too rush to boil egg
lunch - rice, vege, chick wing, more pork, hungry but not fin rice
tea - none
preworkout - 10g whey, 2scoop sm, 2scoop oat
during workout - guava juice
post - leftover guava mixed wit 30g whey, 2scoop carb, 1teaspoon colostrum OMEGA TABLET
dinner - might have famous sri petaling claypot rice
supper - suspect my tummy is mainly due to eat & hybernate. reduce to 1spoon milk, 10g whey, 0.5scoop oat, 1scoop sm

Sleepless y'day as usual, woke up by cries of help after midnite, went up & down aprt to check, saw nothin. Today to sleep earlier.

This post has been edited by mrPOTATO: Jan 2 2009, 09:01 PM

cardio = jogging, swimming, etc, exercises that pump your heart rate. usually involves a lot of calories burning, thus your fats at your tummy can be burned off. i personally prefer swimming > jogging lol.

you don't have to reduce your protein intake, just reduce some of your carbs will do. forumers here would suggest you don't take as much rice for dinner as the carbs will not be used after dinner (inactivity period) and hence the carbs will accumulate, leading to your tummy situation lol.

eh btw you live in sri petaling?? i live there, and i don't know of any famous claypot chicken rice here also o_O normally for claypot chicken rice i go to PJ old town. they have a shop there famous for it

This post has been edited by wallpaper89: Jan 3 2009, 01:22 PM

Jus for fun. My collection of shakes.


This post has been edited by mrPOTATO: Jan 5 2009, 11:01 PM


Attached thumbnail(s)

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 !

---

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 !

---

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

Agree. Though it's a good exercise but when it's too taxing, it does not turns out effective as well. Perhaps you can change one or two of your exercises, for example using dumbbells instead of barbell, swapping the order of exercises, imposing dropsets, supersets.. these might just help to get you back into the rhythm and perform even better! Eventually, as you progressively exercise, I am sure you will be able to understand what's best for you.

This post has been edited by yongbn: Jan 15 2009, 12:03 AM

Hi myvi, I went back my journal to check when i started rippetoe, it was just mid dec. So fast i hit the wall already. Have to admit my legs r the worst part besides my shoulders but past 1mth i noticed a bit of muscle coming up & was very happy. Why..y... so fast stop.

I think i will just maintain my exer another wk till cny, then deload when back in hometown. At dat time mayb no mood to exer oso.

Thx wallpaper / yongbn for ur advices too. I'm coming up with a new exercise routine to reduce the squats / wk but will reuse back most of rippetoe's exercises cos personally i found out that they really worked for me. Mayb mix match a bit + other exercises for variety & a bit more advanced concepts (wil have to read up on these cos realli no idea). All these after cny. Until then no rest for my lazy muscles !

I don't believe in walls at the end of paths. You have not hit a wall yet, and you never will, because at the end of one path begins another

LoL wallpaper.. u must be really old to say something like dat..u sound like my uncle

Haha... surprised u didn't say that i m uncle too cos i'm a real uncle. Anyway, thx for the motivation. Today's exercise was passable, probably cos my body knows its going to enjoy a break soon

---

Added on January 16, 2009, 9:06 pmDIET
mng - 1 glas milk, 2 scoop sm, 2 scoop oat. without the blender had to patiently swallow all the oats down. not so tasty cos i can't blend bananas together
tea - was in hq, no time eat egg but had free mi hoon, chicken, sandwich, karipap
lunch - free restaurant meal fish vege rice p9ork tofu
tea - egg
preworkout - 0.7 glass milk, 2 scoop sm, 2 scoop oat, 10g whey
post - 2 scoop carb, 30g whey, 1 tblsp colostrum
dinner - dunno yet, mayb tapau noodle + olive oil
supper - 3 tablesp milk, 5g whey. takin out oats totally

WORKOUT
squat - 3x8x43
bench press - 3x8,6,8x40 (2nd set got problem, ate a banana & went back to 8 reps last set. psychological )
deadlift - 3x7x48 (eadlift was satifsying, can't sit properly after 3 sets. Had to support myself on the bar)
decline press - 2x6x40
wrist crunch - 2x20 (to do after this, forgot)

Dang, right shoulder dull ache doin bench press, then left shoulder ache while doin decline press Since nearly all exer reps went up, satisfied.
Ah yes my omega. Very important cos i not taki9n flaxseed.

time : 1.5 hrs (blame it on just for laffs)

edit : took chicken chop instead of noodle

This post has been edited by mrPOTATO: Jan 17 2009, 09:15 AM