I have decided to start a workout journal to keep track of my progress. Don`t where ma old one disappeared. I have been training for 6 weeks before starting this journal.. Hope it will helps me keep track and motivate me.. Hope u guys can give me some building comments since im a newbie

My goals are to:-
Lose weight 74kg and grow muscles
Get toned and firm

Current stats:-
23 yrs old, 82kg (10 kg overweight) , 176 cm, waist 33"
This is how i currently look before starting my journal


Currently using the MAX OT workout... Planning to use supplements from June since i will start to work then, for now sticking with salmon oil, vitamin B complex and multivitamins

24 Feb 2009 - Chest

Flat Barbell Bench Press 40kg x 3 x6
Incline Dumbbell Bench Press 18kg x 3 x 6
Weighted Dips 16 kg x 3 x 6

cardio - cycle machine

Food intake

Lunch - Chicken rice
Tea time - 3 nuggets and wholemeal bread and teh-o
After workout - 1 can tuna in water, 3 egg whites , some red beans

25 Feb 2009 - Arms

Straight Bar Curls 25 kg x 3 x 6
Alt. Dumbbell Curls 18 kg x 3 x 6
Straight Bar Cable Curls 10 kg x 2 x 6
Lying Triceps Presses 20 kg x 2 x 6
Triceps Cable Press 10 kg x 2 x 6
Dumbbell Kick-Backs 14 kg x 2 x 6
Wrist Curls 16 kg x 3 x 12
Reverse Barbell Curls 15 kg x 2 x 10

Food intake

Lunch - Mixed rice - chicken, lotsa vege, a lil rice
Tea time - brown rice cereal and glucolin
After workout - 1 can tuna in water, 3 egg whites

26 Feb 2009 - shoulder

Straight Bar Military Press 30 kg x 3 x 6
Dumbbell Press 16 kg x 3 x 6
Dumbbell Side Laterals 10 kg x 3 x 8
Dumbbell Shrugs 18 kg x 3 x 8
Upright Rows(close grip) 30kg x 2x 6

cardio - cycle machine

Food intake

Morning - Brown rice cereal and milo
Lunch - Chicken rice
Tea time - 2 slice wholemeal bread with peanut butter and glucolin
After workout - 1 can tuna in water, 3 egg whites , some red beans

27 Feb 2009 - Back

Cable Pull Downs 16 kg x 3 x 6
Seated Cable Rows 20 kg x 3 x 6
Bent Over Barbell Rows 25 kg x 3 x 6
Good Mornings 40kg x 3 x 6
Weighted Hyper-Extensions 5kg x 3 x 10

cardio - cycle machine

Food intake

Morning - Brown rice cereal and milo
Lunch - Mixed rice - Mixed rice - chicken, lotsa vege, a lil rice
Tea time - 2 slice wholemeal bread with peanut butter and glucolin
After workout - 1 can tuna in water, 3 egg whites , some red beans

End of week 1

This post has been edited by dello: Mar 3 2009, 10:39 PM

Your after workout meal sucks. My girlfriend eats more than you. Read the sticky on pre and postworkout nutrition.

Wah..just pure protein after workout.

include some carbs wei..

Losing weight doesn't mean you should cut carbs completely.

He is not cutting out carbs completely. Pre workout is ok in my opinion.

Since ur in a cutting diet..Maybe need to increase amount of meals before workout and increase intake of veges and fruit. Bump up the protein too.

Replace the cereals with oatmeal or regular brown rice. Take the Glucolin for post workout to spike insulin.