after months of not going to the gym thanks to my initial half assed "dedication" ayam bek!! hopefully for good this time. new routine:

day 1: chest, biceps and abs
day 2: shoulders and abs
day 3: back
day 4: biceps and triceps
day 5: legs
day 6 and 7: cardio

shoulders:
shoulder presses
military presses (front and back superset)
plate raises
reverse flyes


triceps:
tricep pull down
skull crushers
close grip bench presses
dips

chest:
incline bench press
flat bench press
decline bench dumbell press
flyes

chest:
incline bench press
flat bench press
decline bench dumbell press
flyes

back:
chin ups
wide handle lat pull downs
v-handle lat pull downs
v-handle cable rows
barbell rows
dumbell rows

for lower back, do deadlifts and the other one

biceps,: increasing barbell weights 5 reps

abs: do the ball and sit up bench superset with 30 second rest

legs, do squats and leg presses
and any combination of quads and hamstring machines
to lose lower back fat, use the cycling machine
regular cardio: run for 10-15 minutes

saturday and sunday cardio: 30 (or 10) minutes treadmill,
10 minutes rowing, 10 minutes elipses, 30 (or 10) minutes cycling
machine
*should amount to 1 hour


This post has been edited by satsugai: Jul 20 2009, 04:48 AM

Your weight training program looks good, lots of reps..good for burning fat. I think that u would be able to shed some pounds if u stay consistent with the program. Btw where u buy your whey? cheaper than LYN Garage sale?

im in aus now, was on my way to a shop to buy in for 90aud and accidentally came across a shop selling it for 70aud XDDDD talk about lucky eih..

thats bout rm175 iinm.

i like how your thread title sounds "journey for teh muskels and no fats" hagagagagag. muskels muskels. sounds like mussels. hmmmm

today(thursday) 26/2/09 : screwed up sleep cycle yet again
woke up at 12 pm.

had 2 whole meal bread toasted..

went to gym at bout 3
did weights
cardio after weights: 15 minutes stationary cycle 5 minutes elliptical
should have done more, but didnt, thighs were feeling like knncbmf***erdsaohiduehdwiehdiwehfiuwuebifwieubfiuew@(@*&!*(&#(*!

drank whey after workout

5 pm : had half a turkey sandwich

the other half:


will be eating it in a bit

thats all so far today, will be doing skipping rope and a lil bit of jogging later at night, feel guilty for not doing cardio properly in the gym.

aight, now, i have a few concerns, cos whenever i do cardio in the gym, my heart rate shoots up super high super fast, it gets to 160+ extremely easy, and the heart rate monitor shows it going to 170-180+ quite a lot.
is that normal? and i can feel my heart beating really fast on my chest, and sometimes i dont even feel it on my chest but on my throat, which scares the f*** out of me everytime it happens.

ouh and im a smoker, 7 sticks a day ever since last year, im cutting down slowly now thought, trying to keep it to 4 sticks a day and hopefully i would be able to cut down completely within a month or two.

it's normal. it means that ur not fit

seriously, cut the smoking. good job that you are cutting down the sticks.

hopefully you can quit it soon. all the best

had 2 slices of whole wheat toast at 6 am, went to sleep

woke up at 12:
went to the gym at 3:
cardio
20 minutes on treadmill: fast walking and jogging
20 minutes cycle
10 minutes rowing machine

whey protein shake immediately after

4.30 pm: chicken kebab with garlic sauce

7 pm: chicken sub sandwich with mayo

10.40 pm: milk and beef jerky

cig count for today: 3/4

ps: saw ur journal metalfreak, much respect XD

---

Added on March 1, 2009, 10:13 amsaturday: rest day
woke up: 2 whole wheat
lunch: cheat meal - large coke zero, chicken royale from burger king and fries
skipped dinner iinm.

cig count: 3/4

sunday:today
didnt sleep at all
had a glss of milk at 10
went to gym at 11:
did weights
then cardio: 20 minutes stationary cycle, 10 minutes rowing(2000m), and 5 minutes elliptical

whey protein shake after workout(mixed with milk)

gonna have half a chicken and avocado sandwich for lunch and the other half sometime in the evening

ps: have decided to go cold turkey with the cigarettes, heres hoping so far today 0/4
on a plus side, my weight crossed 82kg and has reached 81.9 ish on the scales in the gym today, yeah water weight i know, but still, feels good as f*** XD

---

Added on March 2, 2009, 2:08 pmturkey sandwich for breakfast at 10 am

went to gym at 2.30:
cardio: treadmill 20 minutes 10 minutes rowing machine 20 minutes stationary cycle, sides were hurting like f*** towards the end of the 20 minutes on the cycle

whey protein shake after workout

chicken kebab for dinner: will be eating at 7 pm

will be doing skipping rope for about 10 minutes and jogging from wall-to-wall for about 5-10 minutes at bout 10 or 11pm.

and a glass of milk and a cup of coffee later tonight.

thats all for today

This post has been edited by satsugai: Mar 2 2009, 02:08 PM

Hey man, so you've finally decided to join a gym eh?

From what i see, your diet plan is quite solid. Be flexible with it so you don't get bored of eating the same food over and over again. Just remember to be strict on yourself when it comes to oil and carbs after 8. That's the golden rule.

Also, your workout plan seems very basic, which is a start. Try to increase your cardio as the week progresses, like 20 minutes, 30 minutes, 40 minutes, 45 minutes. This builds your stamina.
Seeing as you are a smoker, I assume your stamina's a little low, so take as much time as you can with the cardio.

Lastly, try to implement squats into your workout as soon as possible. When you have a strong lower body, it's easier to build a good upper body. That's another golden rule.

Also, so I've been told by many LYN-ers that squats are very beneficial to other body parts on your body as well. It's good cardio AND it's a good abs workout. Something to consider in the future.

But for now keep this up, man

2 pm: 1 snickers bar

5 pm: gym
5 minutes elliptical warm up
weights
20 minutes bike

1 scoop whey protein shake immediately after

7 pm: 1 chicken kebab

8.30pm:gym again
treadmill- 20 minutes
rowing - 10 minutes(2000m)
elliptical 10 mins
cycle 5 mins- thighs were hurting like f*** so i left

1 scoop whey protein shake immediately after

---

Added on March 4, 2009, 7:03 pmwoke up late again today, missed lectures ><" f***ing screwed up sleep cycle ><"

2 pm: 1 cup of coffee

7 pm: 1 protein bar, bout 22g protein methinks, 100+ cals

8.30: gym- cardio
treadmill-20mins
rowing machine- 10 mins
stationary cycle- 20 mins

1 scoop whey protein shakd immediately after workout

10 pm: half nandos chicken and 1 390ml bottle of coke zero

and im proud to say, 0 cigs today 8D



This post has been edited by satsugai: Mar 5 2009, 07:07 PM

3.30pm: 1 turkey wrap, its quite long

5pm: gym
weights-did each till failure, 3 sets each time, forgot to do lunges though
15-minutes treadmill
10-minutes elliptical

whey protein shake immediately after

7.45pm: 1/2 turkey wrap

8.30: gym again
15 minutes treadmill
10 minutes rowing machine(2000m)
20 minutes stationary bike

and had 1 cig today in the morning



This post has been edited by satsugai: Mar 7 2009, 02:44 AM

3 pm: protein bar

4 pm: cardio
20 minutes elliptical
10 minutes rowing machine

protein shake immeditaely

7 pm: roasted chicken sub(microwaved)

2 am: skipping rope and wall to wall jogging for 15 minutes



This post has been edited by satsugai: Mar 8 2009, 08:46 PM

yesterday:
woke up late again:
breakfast 1 fried egg on whole wheat toast and cheddar cheese, a few more slices of cheese thorughout the day, whey protein shake(1 scoop), and korean bbq beef with rice for dinner, f***en full, ouh and salted popcorn.
no gym today, woke up late tongue.gif

today(sunday):
fried gg( 1 yolk 3 egg white) on two whole wheat toasts with cheddar cheese for lunch (woke up at 3)

gym:
weights
20 minutes on elliptical
had to leave cos gym was closing

whey protein shake after

7 pm: chicken sub sandwich(the instant microwave kind) with a slice of cheddar cheese

thats bout it for today, still trying to work on getting my diet in order, as in, doing the whole eating 5-6 times a day thing



This post has been edited by satsugai: Mar 9 2009, 11:07 PM

7 am: 2 whole wheat toast and scramble eggs(1 yolk, 3 whites) with a slice of cheddar

12 am: a few slices of turkey and chicken ham

5 pm: one green apple

9.30 pm:
did weights( today was shoulder chest and triceps, updated my new routine on the first post, checkkitout tongue.gif )
and cardio:
only did 20 minutes on the elliptical

protein shake immediately after(1 scoop)

11 am: had more slices of turkey and chicken ham

thats it for today



This post has been edited by satsugai: Mar 10 2009, 07:38 PM

6.30am: two whole wheat toast, fried egg(1 yolk 4 egg whites) 1 cheddar cheese

7 am:
cardio:
20 minutes elliptical
10 minutes rowing machine
20 minutes stationary bike

protein shake immediately after

3 pm: power bar protein bar

7 am: chicken avocado sandwich

9 am:
weights: quads hamstrings and abs day
cardio: 20 minutes elliptical + fast walk & light jogging(very) on the way home

10.35 am: pepsi max 8D



This post has been edited by satsugai: Mar 11 2009, 09:05 PM

8 am: twho whole wheat toast, friedegg( 1 yolk 4 whites) and cheddar cheese

9 am: gym
cardio: 20 minutes elliptical, 10 minutes rowing machine(2000m) and 10 minutes treadmill, didnt do much today sad.gif

protein shake immediately after

1 pm: large cup of black coffee

4 pm: chicken calzone

5-8 pm: sleep

6 am: 2 whole wheat toast, fried egg( 1 yolk 4 whites) and cheddar cheese

7.30 am: gym
20 minutes treadmill,
20 minutes elliptical
1 scoop protein shake after

3 pm: snickers bar

3.30 pm: gym: weights(upper and mid back and biceps)
10 minutes treadmill

1 scoop protein shake immediately after

7.30 pm: microwaved chicken teriyaki sub sandwich from 7-11

and thats all for today, gonna have a long sleep nao

yesterday: didnt update cos missed gym, had a pretty sucky diet didnt eat much throught the day and a microwave sub from 7e.
did some cardio: skipping rope and running wall to wall and shit for bout 10-20 minutes though.

today:
woke up at 2 pm ish:

gym: weights(shoulder,chest and triceps)
cardio: elliptical(30 minutes)

protein shake immediately after

6 pm: a carrot + 2-3 handfuls of cashews

7.39 pm: grilled turkey schnitzel

---

Added on March 17, 2009, 1:25 am6 am: 2 whole wheat toast fried egg(1yolk 3 whites) and cheddar cheese slive

7am: gym- cardio
20 minutes elliptical 10 minutes rowing 20 minutes stationary cycle

protein shake immediately after
+ soem cashewnuts

11am: a carrot

2 pm: grilled turkey breast

5 pm: low fat chicken wrap

7 pm: apple
100g of cashewnuts(this is where my diet for the day got f***ed up haizz, ter-snack while watching a movie)

8pm: gym
weights upper middle back and biceps
gym: 25 minutes elliptical

protein shake immediately after

This post has been edited by satsugai: Mar 17 2009, 01:25 AM

6 am: weet-bix in milk bunch of cashews

2pm: carrot

4pm: protein bar(lo carb)

6.30 pm: apple

7 pm: gym
weights( chest back and triceps)
cardio: 25 minutes elliptical, 10 minutes rowing machine, 10 minutes treadmill

protein shake immediately after

6 am: fried eggs(1 yolk 4 whites) with cheddar cheese, and 1 of those weet bix biscuits and sugar free redbull and a cup of coffee

10 am: cardio- 25 minutes elliptical, 10 minutes rowing machine and 10 minutes treadmill
protein shake immediately after

2 pm: beef jerky

5pm: weights + 20 minutes on the elliptical after

protein bar immediately after

7pm: 2 pieces of toasted wheat bread with cheddar cheese

8pm: 2 pieces of grilled breaded chicken, and a carrot.

This post has been edited by satsugai: Mar 19 2009, 10:01 PM

5 am: egg white omelette, 1 yolk 4-5whites, with cheddar cheese, 1 weet bix biscuit

6-4pm: fell asleep

5 pm: grilled breaded chicken

6 pm: a carrot

7.30: gym- weights(day 1)
cardio- 15 minutes treadmill

protein shake immediately after

9.30pm: an apple

10 pm: grilled kangaroo steak

is it ok to have fruit at night? cos ive read soemwhere that i should'nt have carbs at night, so yeah, not really sure if thats meant for processed carbs or natural carbs from fruits as well.

ps: on a happy note, weight has gone down to below 80, well barely 80, 79-ish to be exact, FOR THE FIRST TIME EVER AFTER GOD KNOWS HOW LONG, WOOOOOOOOOOOOOOOOOOTS!!



This post has been edited by satsugai: Mar 23 2009, 07:12 PM

around 12am-4am: fruits, a lil bit of nuts and shitloads of water ~ 500

7am: slice of cheese, 2 bananas ~ 150

10.30am: gym cardio: 20 minutes stationary bike and 25 minutes elliptical
-protein shake immediately after(1 scoop) ~ 150

12pm: beef jerky and an apple ~ 250

6 pm: an apple and protein shake(1 scoop) ~ 200

8.30pm: gym- weights and 15 minute elliptical and 10 minutes treadmill

dinner: low pat kotej cis, huge ass banana, grilled chicken(coated with olive oil pepper and salt) all three tasted like shit ><"

~ 400

total for the day: ~ 1650- very rough estimate, good thing i did more cardio today ><"

This post has been edited by satsugai: Mar 23 2009, 09:19 PM

Breakfast: cottage cheese and walnut and 2 chicken thigh ~ 500 cals

Snack: protein shake + apple ~ 200

gym-
treadmill warm up- 5 minutes
weights-day3
cardio after: 10 minutes rowing machine, 20 minutes stationary bike and 20 minutes elliptical
~ protein shake and apple immediately after ~ 200

Dinner: grilled chicken thigh fillets ~ 200 cals

before sleeping: cottage cheese ~ 100 cals

8 am: Cottage cheese chicken thigh grilled and nuts ~ 550 cals tops

sleep: 1-5 pm

5.30 pm: banana + cashews ~ 150

7 pm: banana ~ 80

8.30pm: grilled chicken breast + a lil bit of grilled brocolli ~ 300 cals tops

9.30- gym: weights-day 1 routine
cardio: 25 minutes elliptical, 5 minutes rowing machine, 5 minutes stationary cycle
protein shake immediately after~ 200

10.50pm: pepsi max

1 am: cottage cheese + cashews ~ 300

This post has been edited by satsugai: Mar 26 2009, 01:33 AM

6 am: 5 egg white, 2 egg yolk, red bell peppers and a lil bit of cottage cheese ~ 400

9 am: cottage cheese ~ 200 cals

12-5:slept ><"

7 pm: banana ~ 80 cals

9.15pm: gym-
5 minutes warm up walk/jog
weights- day 2
15 minutes elliptical
5 minutes treadmill

protine shake immeditael after~ 150 cals

11 pm: grilled chicken boobies with brocooli and capsicum all three seasone dwith olive oil, salt and pepper only ~ 350 cals


1 am: apple and cottage cheese ~ 200 cals tops

This post has been edited by satsugai: Mar 26 2009, 09:15 PM

yesterday: no gym, but was waaaaay under maintenance calories

today:
5am:Cottage cheese and weet bix and some walnuts~ 300

11am:Kangaroo and wee bit of asparagus~ 400

12pm:Apple~60

2pm:Banana~100

3pm:Apple~60

3.30pm:Gym: warm up walk/jog to the gym(traffic light hiit 8D)day 3 weights,
25 minutes elliptical, 10 minutes rowing, 10 minutes stationary cycle
Protein shake immediately after~250 cals

6pm:apple~ 60

7-12: slept

1.30 am:Dinner: grilled chicken + vege ~ 350

This post has been edited by satsugai: Mar 29 2009, 03:45 AM

no gym today, assignments ><"

6 am: chicken sandwich and sugar free red bull ~400

9 am: banana

1 pm: apple



6-12: sleep

12 am: protein shake

1 am: apple



This post has been edited by satsugai: Mar 30 2009, 03:19 PM

6 am: Apple + chicken breast: 350

10.30 am: gym, weights, day 1
cardio: 25 minutes elliptical, 10 minutes rowing machine, 10 minutes stationary bike(low intensity, heart rate 160-170)
protein shake immediately after~ 150

1 pm: 2 apples ~! 100

5 pm: Subway ~ 500

HALFWAY THERE b****EEEEEEEEES, 5/10 KG 8D

This post has been edited by satsugai: Mar 30 2009, 03:19 PM

3-5am: some food, forgot what exactly: 200 calories-ish

7 am: gym- a lil bit of day 1 weight and a lil bit of day 2 weights routine.
25 minutes elliptical, 10 minutes rowing machine, 10 minutes treadmill
protein shake immediately after

9 am: 50 g baked wheat pretzels~ 200

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1 pm: 6" subway sub~ 250

4 pm: apple~ 100

7 pm: 6" subway sub ~ 250

10 pm: cottage cheese ~ 200 cals

This post has been edited by satsugai: Mar 31 2009, 06:08 AM

summary for yesterday:
kangaroo for breakfast
gym: day 3 weights
25 minutes elliptical and 15 minutes treadmill

lunch snacks and dinner: 700 cal sandiwch, 50g salted peanuts, picnic bar, and a footlong wheat ham sandwich.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

today: weet bix apple and banana for breakfast, pwerbar for lunch, calzone for dinner: should be < 1500 cals for today ><"
cardio later: might do billy blanks tae bo cardio(youtube ftw) or jump rope for a few minutes, depends on how mucb time i have.

GRAAAAAAAAAAAAAAAH f***EN ASSIGNMENTS ><"

hmm what subway sub is only 250 cals?

whole wheat ham, vege only, no sauce, around 250 cals for a six inch according to the website

after a gruelling week of assignments and tests, finally got back to the gym. diet has been shitty for the past week tho ><"

7 am: weet bix + black coffee

2 pm: protein shake 1 scoop

8.30 pm: gym: day 1 weights
25 minutes elliptical + 10 minutes on stationary cycle
(started smoking again sometime this week, assignments and shit, heh, so heart rate was pretty f***ed up)
protein shake after gym.

10.30pm:microwave chicken sub sandwich.

9 am: weet bix ~50

11am: protein shake~150

2 pm: 2 sushi rolls ~ 300



7pm: gym
5 minutes elliptical
day 2 weights
30 minutes elliptical

8.30 pm: kfc kebab and pepsi max might eat the fries ~ 900 cals tops



This post has been edited by satsugai: Jul 20 2009, 04:48 AM

after months of not going to the gym due to my initial half assed "dedication" ayam bek!! hopefully for good this time. new routine:

day 1: chest, biceps and abs
day 2: shoulders and abs
day 3: back
day 4: biceps and triceps
day 5: legs
day 6 and 7: cardio

shoulders:
shoulder presses
military presses (front and back superset)
plate raises
reverse flyes


triceps:
tricep pull down
skull crushers
close grip bench presses
dips

chest:
incline bench press
flat bench press
decline bench dumbell press
flyes

chest:
incline bench press
flat bench press
decline bench dumbell press
flyes

back:
chin ups
wide handle lat pull downs
v-handle lat pull downs
v-handle cable rows
barbell rows
dumbell rows

for lower back, do deadlifts and the other one

biceps,: increasing barbell weights 5 reps

abs: do the ball and sit up bench superset with 30 second rest

legs, do squats and leg presses
and any combination of quads and hamstring machines
to lose lower back fat, use the cycling machine
regular cardio: run for 10-15 minutes

saturday and sunday cardio: 30 (or 10) minutes treadmill,
10 minutes rowing, 10 minutes elipses, 30 (or 10) minutes cycling
machine
*should amount to 1 hour