This is a progress report of my recovery from severe malnutrition (BMI 15.2). I am posting this here publicly to help motivate myself. Comments and suggestions are welcome.

Goals
1. Raw Animal Magnetism
2. BMI 22 with body fat low enough for pronounced abs (six pack).

Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ Principles
1. Compound: Full range of compound exercises during _all_ sessions.
2. Balance: If a muscle is worked, the opposing muscle must also be worked to preserve muscle balance.
3. Temperance: Completely dry day before and day after each session.
4. Form: Proper form to be observed during all exercises. No locking of joints between reps. No use of momentum.
5. Recovery: Sessions on alternate days. Isolation exercises for each body part performed on _alternate_ sessions. Few days rest every two weeks (6 sessions).


Initial vs Current (sets x reps x weight)

Core Indicators
Weight: 46kg - 62kg
BMI: 15.2 - 20.5
Squats: 2x8x15kg - 3x8x35kg
Pull Ups: 2x12x43% - 3x8x55%
Chest Press: 2x12x30kg - 3x8x40kg
Seated Row: 2x12x30kg - 3x8x60kg
Shoulder Press: 2x12x30kg - 3x8x45kg
Dumbbell Lunge: 2x8x5kg - 3x8x13.6kg

Focused Indicators
Hyperextensions: 2x8x0
Biceps: 2x8x5.6kg - 2x8x6.8kg (per side)
Triceps: 2x8xll.15 - 2x8x16.25kg (both sides simultaneously)
Superior Deltoids: 2x8x10 - 2x8x18.5kg
Pecs and Anterior Deltoids: 2x8x35 - 2x8x35kg
Posterior Deltoids: 2x8x21 - 2x8x35kg
Abdominals (Cross Crunch): 20 pairs - 25 pairs
Quads: 2x8x25kg
Trapezius: 2x8x18kg
Hamstrings: 2x8x25kg
Hip Abductors: 2x8x45kg
Hip Adductors: 2x8x55kg


Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ Log
Prelude (6 months): Upped calorie intake from about 1400-1600 a day to 2200 a day. Body weight rose from 46kg to 55kg.
Week 1-2. Sessions 1-6: Began compound exercises and a bit of track to train major muscle groups.
Weeks 3-4. Sessions 7-12: Introduced full set of isolation exercises to complement compound exercises. Each session lasts about 1hr40min. Christmas and New Year break: Burnout/overtraining. Fell sick and didnt train for 8 days.
Weeks 5-6. Sessions 13-18 (in progress): Separated upper and lower body isolation exercises (alternate sessions) to reduce strain on body.. Compound exercises still performed during all sessions.


Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ Sustenance
Carbs from various sources depending on mood (couscous/rice/pasta/bread/noodles). Roughly 80g of protein a day. Red meats at least twice a week. Major protein sources include light (2%) milk, full cream yoghurt and lean chicken meat. Significant daily serving of leafy greens such as salads (50g), choy sum, spinach or bok choi depending on availability. Daily fruit serving equivalent to two medium (tennis ball) sized stone fruit consumed between meals. No supplements.

This post has been edited by ezralimm: Jan 16 2009, 04:27 PM

just dropping by to say hi...

Perhaps you should consider listing your goals, diet and your current body stats so other members will be able to help better.

p/s. what does Ρᴙᴏᴊᴇᴋᴛ Я.А.Ϻ.™ stands for?

This post has been edited by Nokia convert: Jan 14 2009, 12:48 AM

Oh rite... erm, i've updated the post appropriately. Thanks for the tip.

RAM stands for Raw Animal Magnetism.

what does "Raw Animal Magnetism" means? Self magnetize?

God bless wikipedia.

It is a bit odd that you shoulder press heavier than you chest press, and that you chest press heavier than you squat Normally we are able to squat with weights heavier than we would use for chest/shoulder exercises.

But either way, congratulations on your success so far, keep it up

This post has been edited by wallpaper89: Jan 14 2009, 07:14 PM

Good to have another member joining the journals..keep posting and stay motivated.

Btw: can u loose the geek talk..hard to understand..lol no offense, I work in IT field, so I myself a little geek also. LOL

Thanks for the encouragement guys


Geek? erm.. hmm.. okay.
gotta admit though I was inspired by Fallout 3. (link)
IT/computers is not my field.


I do find that odd as well.

The weights I use are the maximum i can do for 3 sets of 8 repetitions. Hence, the squats may seem awfully light... but since I do it slowly (no momentum) with no locking of the knees, even one set is plenty tiring and i can feel the burn. I also move the full range on the squat machine down to 90 degrees on the knees.