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This post has been edited by zeist: Sep 22 2009, 10:47 AM

at least u lost 9kg in two months........ i started right after the chinese new year holidays and i lost 1 kg so far, but converted more fat to muscle....... i don't wanna look like arnold, just want a toned body and to lose weight.....

What kind of workout do you normally do? How many times per week? Clean food?

Please share your secret on how you did that??

You can't look like Arnold!

yoo.... zeist, you're almost there! keep up the good work

i feel like the muscles are growing like there's no tomorrow....... just worried that i might turn out looking like the hulk without the green body paint

as for food. i try to avoid oily / fried food and limit myself to a portion of meat a day....... mostly my diet consists of carbo, vegs, fruits and sugar free drinks.....

i go to the gym every other morning.......

Half more to go. Thanks for the support.

Most people said that I don't look fat, including myself. But I know there are still a lot of fats stored around my waist area. So I really wanna cut down somemore. Most of my friends said cut down to 85kg will do, but I wanna cut down to 80kg, and at the same time gain some muscles.

My monthly goal = 0.5kg of muscles

Oh yea, I don't take whey protein, because I don't want to be big. So that is the disadvantage for me for slow muscle recovery. That is why I'm OFF on weekends, let the muscles recover. Cardio only can. But for now I need some rest on weekends because my hamstrings got some seriouz tear. I do too much of cardio and too intensive. I don't want to sprint at 12.0km/h for 5 minutes straight already. This time slow jog at 8.5km/h will do. Intervals training.

This post has been edited by zeist: Mar 7 2009, 12:53 PM

haaaaaaaaaaaaahahahahahaha. funniest piece of shyte ive heard this week. thank god i found lyn health and fitness corner. keeps making my day. dude, i think i gotta stop learning from terry and start learning from you man. wow. growing like there's no tomorrow. i can only dream of becoming like the hulk. bro, not that im saying you are bullshyteing but can you post some pics in the progress thread rightaway? i just have to see to believe. some inspiration for me man.

And the most amazing thing is that he consumes mostly carbs, vegs, and fruits with only one portion of meat daily.

Zeist you need to chill on the cardio man. Slow and steady wins the race. You don't want to end up injured and unable to do cardio for the next few months. Btw, congratulations on your achievement so far

Thanks, there are more awaiting me. I need to work more on weights now.

No more, now jog at 8.5km/h, slow and steady. I really push myself to the max even I'm really out of breath, as long I can still breath in and out, just screw it, only few minutes to go. I used to do only 2 minutes at 12.0km/h, then I slowly increase to 5 mins.

Hamstrings tear nevermind, as long there are results.

Oh yea, today just after a haircut, noticed that my face becomes smaller, lulz!

ok, so it's quite an overkill i don't want to look like the hulk ........ u know my worries now it only feels like it's going out of control...... hope it does not

He's actually beign sarcastic

hello where did you get that print out?

hey zeist, which FF branch did u go workout?

Any big gym should have a body check machine. You must "kam cheng" with the PT there.

Klang.

how many months did it take for you to lose the waist size? from 40-34.

Exactly 2 months.

When you lose weight, your main goal is to lose the bodyfat not weight, waist inches and etc.

Of course when you lose bodyfat, chances of losing muscles is there too. That's why need to do weights training.

yes of course, i am on a similiar regime as you but i dont go to a fitness center.

i use an elliptical for cardio and dumbells at home. An hour on cardio and 25 mins on the weights everyday.

for 2 months, thats crazy man! i am in my 3rd month I am on 40" to around the middle of 34" - 36" but my weight loss is diff than yours. I guess everyone is different. i started out at 113 kg

Rofl, same thing like what i did past 4 months Go into FF, act like some newcomer and they'll give free body fat analysis Cept 4 months ago my fat % was 30.7% X.X (93kg total weight)

Dunno what u mean by "kam cheng" though. Banana here =/

welcome back future lawyer

FF Klang is one of the most profitable FF. hopefully it's well-equipped

If you want to lose weight, you need full equipments. So join a gym and make full use of it. I have a pair of dumb bells and bench, it can't do much.

"kam cheng" is go and make friend with them. I know all the PTs, and good relationship with them, so not a problem to me.


Ayam not a lawyer lare, ayam a Graphic Designer.

Oh that statement CANNOT be further from the truth.
U ain't seen the wonders of cross training yet.

You don't need full equipments for a total body transformation. Get rid of that mindset of yours and you shall reap the benefits.

Try doing this 200 rope skips , 25 rope pullups. Do that for a start. Of course you can break it down to a few sets

Once you get over that, either increase the reps or move on to another circuit like this :

50m sprints, 10 burpess(explosive please), 6-8 pullups.

If you happen to come by a gym , do this :

DB CNJ or Power cleans , Pullups on bar, Renegade rows.


Versatility is the key. Kill that old mindset of yours.

I iz are understand what you guise trying to say.

You do skip rope, you need to buy a rope. When you lie down, you need a proper mat. You do pull up or chin up, you need a proper steel to do that. When you workout, you need a proper space. EVERYTING IS MONEY. You might as well join a gym to get ALL EQUIPMENTS?

Ayam not talking about using machines or using weights or what, ayam talking about the proper equipments at gym.

I know functional training too mmkay. I'm doing that as well daily. A lot of other things I didn't include here about my workout. You can even workout without using anything.

Just ask yourself, how long can you do, the same workouts again and again daily?

Apparently some of you guise underestimate me a lot.

Don't be defensive, no one here is underestimating your capabilities of functionality. If you think you are good, then good for you.

We are here to advise, if you aren't prepared for any bantering, you shouldn't even post.

A rope cost you 6.50MYR , You don't need a mat to lie down. I do my chinups on my front grill. You can even go to the park and get it done on the monkey bar. If you want space, go to the park, a whole load of space over there. Tell me which gym can you go besides Pushmore where you can even do 50m sprints or shuttle runs. If you have a gym membership, that is certainly an advantage, but if you don't ; work with what you have.

What functional training do you do every single day?



Cheers

Yes, you are the best. Everyone shouldn't join a gym.

I rest my case. I KNOW a person can lose fat or weight by doing that, but the best machines, equipments, tools are all in the gym.

I'm not being defensive, it just that the way I explain things in forum sometimes people just don't understand, or maybe because of my English.

I have no time for this, I would rather stay focus on myself than bother about people's problem when I still haven't solve mine.

This is a body transformation thread, if you are looking for a debate, go to elsewhere.

Don't cut things short like that. I don't want to debate. I just expected something mature. This is your thread. You have all the rights to block off anyone for going against your statements.

PS: I have a gym membership.

Neither of us are condemning you zeist. You made a statement that the best place to lose fat is the gym, and personally I find that untrue. Thus I voice my opinion that speaks against what you've first stated.

That's all I'm saying.
Shane's put it in a less politically sensitive sentence, with the same essence.

We've not stepped foot into functional training. We're merely talking bout mixing and matching a few exercises, that pumps up your cardiac strength and endurance and at the same time, helps burn off the fat like a furnace.

It is merely a reply against the "You need to join a gym" statement. Really dude, relax. LOL!

I guess Zeist is trying to say joining a gym would give you more motivation to do many types of workout hence losing more weight?

I see the force of joining gym and the benefits derive from joining gym.

But it's still personal opinion after all. Money matters. I've always wanted to join Fitness First since it's only the nearest in my area and wouldn't be a problem of transportation. But due to money and afraid of University schedule.. I didn't.

However, I do not see why we can't train with basic sets that can make available at home. After all, having those equipment at home make it flexible, and we can adjust our time, save transportation and such. Those sets can be increased by stages

I train at my hostel room Although not much development, I'm happy with my progress over a month

Anyway, hw's your training zeist? Good luck ya!

As usual, like the workout schedule at first post.

Yesterday (tuesday) I did legs, today shoulder and traps.

Squat so far getting better.

(5kg plates as warm up)
- 10kg each side + 20kg bar, 10 reps
- 15kg each side + 20kg bar, 8 reps
- 20kg each side + 20kg bar, 3 reps

The last set, I know if I do the 4th rep, I sure go down on the floor and lulz at myself.

No deadlift, a little scared.

It's actually a lot easier to just go with 60KG. Total weight including the bar. It's the standard calculation.

We usually go with one plate, two plates, three plates, four plates like that. Sorta like, if the say "I'm lifting 4 plates" =405LBS. Rather than you going

Squats: 20KG bar+20KG+20KG+20KG+20KG each side. Sorta like it's industry standard

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This post has been edited by zeist: Sep 22 2009, 10:49 AM

Today I met my friend again, I kasi do deadlift. Me deadlift is PASS this time.

Next week my deadlift aim are, 3 sets = 40kg, 50kg, 60kg. Yea, let's kasi koyak. 10reps, 8reps, 8 reps (last set if cannot 8reps, kasi 5 reps will do).

Warm up = 20kg (including bar) 5 reps
1st set = 30kg (including bar) 10 reps
2nd set = 40kg (including bar) 8 reps

Today's workout = Back, Bicep, Forearm

the squat is freeweights full squat?


Chow

Full squat.

According to my friend today, a doctor, he says that we musn't do full squat, in the long run the knee will be injured.

Today I tried 80% go down, it is slightly easier. I'm able to do 3 reps at 80kg. If do full squat, I really need to scream to get up, lulz!

weight le bro...
ur deadlift is half of ur squat?
aint squat lesser than dl?
hmmm... i started 1st time squatting at 70kg.
now can do 80kg squat.
deadlift can do 120kg.
i think u can do more deadlifts....
try put more.

Oh....

deadlift I only squat halfway. That is what most people do here. Some guise do stiff leg deadlift.

deadlift is definitely easier than squat, if you do 100% squat go all the way down, really hard like hell. Go down about 75% is good enough, don't take the risk. As long can feel the hamstring koyak orgasm, can already.

I need a better gloves, ppffftt!

Parts that I need to put more effort into...

- Back (middle, lower and lats)
- Abs
- Calves

I'm doing some serious abs workout now. Everyday can feel the koyak orgasm around my abdomen area. Uhhh!

Calf raise, still can't get the proper technique of doing it. I'm still doing it inconsistently.

Back, always pisses me off. Don't really feel the koyak orgasm much, or even worse NONE.

Also, train even harder so that I can do dips and chin up/pull up in future. These exercises are very good and important, that's why I want to do it.

This post has been edited by zeist: Mar 27 2009, 06:40 PM

When I first started doing back also no feel on the back... But after a few months the muscle develops, your form improves and you can actually feel there is muscle there. And with muscles there, you will feel sore the next day after a back workout.

That's what I believe anyway, no evidence to back it up though, just personal experience.

Today's workout = Chest and Tricep.

I love the chest fly machine, bench press so far only 40kg (3rd set, about 7 reps. I think I can do 60kg 1 rep, next week I'll try.

Bench Press definitely need more improvement.

your friend is funny

Muscle-mind connection perhaps?

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This post has been edited by zeist: Sep 22 2009, 10:49 AM

I love your determination! =D Keep going!

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This post has been edited by zeist: Sep 22 2009, 10:49 AM

zeist-kor: I think burning calories is pretty much burning fat if you are doing cardio. I dont quite understand when you say cardio burn calory but not the fat. Swimming is a form of cardio.

I dont think swimming could be better or worse than other form of cardio such as cycling or jogging or rowing.

The intensity of the cardio may have certain bearing whether the cardio tend to tweak you to do aerobic or anaerobic exercise. They burn calories in different manner. Perhaps others with more knowledge on this can explain better than me.....

The fat analyzer is cacated.
A lot of things can affect it... before or after exercise, feet are clean or dirty, wet or dry surface, suddenly drink lots of water, you're dehydrated, etc...

It will burn the fat, but not much. I don't know, I just feel that cardio will only make one from big to small, but not killing all fats. But swimming is different, working on all body parts, and if you do freestyle, imagine you are swinging the stomach area....

Swimming = Aerobic, yeah.

But those cardio at gyms I don't think so. Unless you are talking about classes like bodycombat, bodyjam and etc. Bodyjam is good.These cardio exercise are definitely as good as swimming. Good for fat loss.

This is for me body, I don't know about you guise.

Earlier I did 14 different workouts, some 3 sets, some 2 sets. About 1.5hour, almost like a deadman. Rest 1 minute between workouts, rest 30 seconds between sets.

I think I need to remove some, or split them into 2 group, or 3.

Maybe 8 different workouts a day. It's freaking tiring.

I'd advise you to cut down on the amount of workouts you're doing every day. After all, you don't want to overtrain. Doing too much is just as good as doing nothing at all. =/

Still, it's your choice ultimately.

This post has been edited by -Dan: Apr 1 2009, 10:13 PM

i just LOL when i read your new plan...
muscle need time to recover, you train 7 days per week, no rest, how can they gain?

Cardio will only burn calories, won't get rid of fats. Swimming might be better in burning fats.

Swimming is cardio

Plus doing a few hundred situps a day won't make your abs visible too. Try a little variation. Train your obliques and diff parts of the abdominals. If you can manage to pump 100+ situps a day and still manage to continue it everyday, means you are not giving them a good enough pump and will eventually lead to muscle fatigue. I only train my abs once or twice a week.

I tried today but I'm already koyak to the max, no more strength. I think I need to make it lesser, around 5 fat loss workouts. It won't take me long. Around 15mins. Nevermind, sikit sikit lama lama kasi hilang semua.

The most effective sit up for me is using a bench, incline sit up. Maybe I should do for 2 days, rest 1 day, then continue again...

If I use the bench, I'll definitely can feel the koyak orgasm, but doing it at gym I could only feel the burning when doing it, but not muscle koyak.

Bench sit up is the best IMO.

As long as you keep the intensity high, it doesn't really matter if your workouts don't take very long.

How many sets do you normally do? 10 reps each?

I'll redo my workout schedule again this weekend. Tomorrow morning going for swimming.

Usually, 2-4 sets depending on exercise/muscle group with 6-12 reps and 1/2 warmup sets with 15-25 reps.

This post has been edited by -Dan: Apr 2 2009, 08:57 PM

I'm very impressed , especially looking at the determination to loose the gut but mate, this ain't going to do you good. You don't rest and you live by the book a little too much

Once again there's no such thing as spot reduction, you can't only stick to one type of ab exercise, which in your case is incline sit ups. For me I find sit ups ineffective in hitting the abs. Fine I can pump out over a hundred of those but doing that just won't make your abs pop out. Read some articles on bb.com for the abdominals.

Quantity doesn't mean quality workouts.
For my ab workouts, I do sit ups, cross legged sit ups, leg raises, hanging leg raises, side crunches and body twists, total 3 sets of 15 reps each. The abs doesn't only consist of one muscle, it has upper, middle, lower parts and the obliques. Target them all. One ab day for me= 3 days of ab pain.

Just my 2 cents.

Today was horrible. Morning I went for swimming. Did 50 laps "holanpik" pool size (froggie style), 1hour 50minutes. 5 sets (10laps each), 5 minutes rest each set. When I got home I feel damn tired, lie down on bed to have a short rest. After 3 hours I head to gym. 2nd bicep workout, first set only managed to do 6 reps, that's is HORRIBLE!!

I then rest for 5 minutes, then I try again, still can't complete the first set. I know I'm done for today. Koyak to the max. All my energy are finished. But earlier, I was able to do deadlift, bent over row, upper back and lower back machines. I can't even do lats. Then I do bicep curl as warm up 15lbs, 20lbs, 25lbs (3 sets). Then afterthat game over.

No more swimming in the morning. Jogging can. Swimming maybe on weekends only.

Tomorrow I'm going to do bicep and forearm again. Not satisfied because I can be sure tomorrow no koyak orgasm for me.

I iz are agree with you. I want 6 packs but not now, I'm just trying to burn the fat by doing sit up though is just minimal (as long I can feel the burning, that's good). That's why I don't do all abs workout, that is not my goal now to have 6 packs. I'll do like this... today abs, next day rest, day after abs, rest again....

I know killing the fats is not easy, but I'm giving my best.

This post has been edited by zeist: Apr 3 2009, 07:29 PM

Your muscles are fatigued, that's why you didn't have the strength to do your usual stuff. My advise would be to tone down your training regime. Not to the point where there's no gains at all, but to where it's manageable.

The 'burn' you feel from doing sit-ups is most probably just your muscles working hard. It won't get rid of the fat above them. I've been down that road before.

Anyway, your determination is really admirable. Make sure you don't tone that down!

This post has been edited by -Dan: Apr 3 2009, 07:54 PM

Yes, going to change everything again. Definitely something new. Can't be doing the same thing again, since I know it's not working.

If that is the case, then I'll stop doing sit up for now.

Won't, because I love exercising and sweating. Just 2 hours a day to have a healthy life.

any specific reason y most of u guys choose fitness first?

How about replacing some of the sit up with the plank aka prone bridge?
3 sets x 1 minute.
Heh heh, you will feel the koyak-ness!

Already included in the fat loss workout. I do plank everyday. Record so far is 55 secs.

If I do it before weights, I'm sure I can do more than a minute.

Are side-planks included in the workouts? Try them out, and if they're okay, move up and down while doing them to give an extra 'kick' to the exercise.

This post has been edited by -Dan: Apr 4 2009, 05:24 PM

Side plank no. Might consider in future. I hardly see people do side plank here. Bodypump classes got.

They're great for hitting the obliques.

I hate doing side plank with my shoes on, will damage a little. Mine already kena a bit. Ppfftt!

Maybe in the morning at home using a mat.

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This post has been edited by zeist: Sep 22 2009, 10:50 AM

You sure ur leg extensions and leg presses are in kgs and not in lbs? If in kgs then your squat should be much higher I think.

kg.

Which squat? Normal squat or hack squat? Hack squat is easier than the squat. The standard squat is like some fat dude sitting on top of my shoulder and I need to balance myself. Friggin' heavy. Yea, and me hurt my back today doing squat.

200lbs is only about 100kg. I do warmup 120kg la.

This post has been edited by zeist: Apr 7 2009, 07:20 PM

I squat 220lbs (100kg) and leg press around the same. Leg extensions 140lbs max usually. Haha weird, I have weak legs.

This post has been edited by John91: Apr 7 2009, 08:28 PM

80kg for squat is very heavy for me. 100kg not in the near future.

Next week I wanna try 90kg - 100kg leg extension. Last week I did 70kg, this week 80kg.

Hack Squat as well. Leg Press 200kg max for now. 3rd set leg press, 4th rep onwards I scream like someone got raped. FOR THE LULZ! I almost failed, but I used my whole body strength to push that shit. 200kg is pretty powderful for me.

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This post has been edited by zeist: Sep 22 2009, 10:51 AM

wah........awesome progress dude!how did u make it?

Train hard and watch the diet.

After I look the before and after of me, I myself also quite shocked.

wow...nice progresssssss..
u got a nice shaped biceps and shoulder part..
now u really look fit n tight....

This post has been edited by MooZz: May 26 2009, 09:10 AM

Thanks for the comment.

yo john... its not weird.
i can leg press 300kg, but i cant squat more than 120-130kg.
hahaha... thats the difference.

zeist... u need to build up ur chest a lot... i mean a lot more...
anyway, good job bro.
nice progress...

nice fitness first plastic bag collection u have there..

Work more on your back. It's as if your body is straight from top to bottom. Lats needed.

anyone notice his chest is flat?
or is it only me thinking its flat?
i think u need to do more chest workout.

Dats damn good progress bro, good job and keep it up! Work harder on chest and back. My chest is worst than yours though, ahahahah!

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This post has been edited by zeist: Sep 22 2009, 10:51 AM

Old school bodybuilders chungged down 1 litre of skimmed/low fat milk after their workouts, and they sure did GROW.

Try drinking half that amount(recommend HL) even post workout to replace your regular protein shake(in times where you dont have any) and you'll be fine.

Thanks for that piece of advice. Will do that incase I ran out of whey protein.

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This post has been edited by zeist: Sep 22 2009, 10:52 AM

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This post has been edited by zeist: Sep 22 2009, 10:52 AM

ur shoulder and urbiceps improve...very nice...just u need back and chest more...by the way let us see ya legs also:)

I'll take some pictures of my legs tomorrow and since I'm doing legs tomorrow I'll bring along my digicam to the gym.



This post has been edited by zeist: Jun 1 2009, 10:05 PM

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This post has been edited by zeist: Sep 22 2009, 10:53 AM

zeist mind tell me ur fat loss workout u mention at the beginning of the thread.. the 15workouts and 7 workouts >.<