Saturday, January 29, 2011

Back & Bicep

Todays workout consist of (in order):

Pull-ups with no assist 3 sets of 8reps
Deadlifts 70kg 3 sets of 8 reps
Bent over one-arm long bar row 45kg 3 sets of 8 reps
Cable row machine 30kg 3 sets of 8 reps
rest time : 1 to 1.5 min
Barbell bicep curls 25kg 3 sets of 8 reps
Cable bicep curls 35kg 3 sets of 8 reps
Cable pull down with rope 25kg 3 sets of 10 reps
Cable pull forward over the head with rope 50kg 3 sets of 8 reps
Dips 3 sets of 8 reps
rest time : 30 seconds to 1min

Usually i would only do back & bicep but today, i felt that my triceps also needed a bit of a workout because it feels like its been left unused for too long. Also most of workouts are 3 sets of 8 reps. If anyone doesn't know what the workout looks like feel free to ask, i'll try to look for photos or videos online. 

Something i eat quite often, would prob eat 60% of this because it'll fill me up 70%, don't want to get too full.


Heres what I eat for breakfast when i'm trying to gain mass.

I do not eat all this at once, its just my variety.

The fat free food helps a little.
I boil my eggs, because its the way i like them. The way you cook the food is your own preference, but if there were a reason I'd probably say because I don't want to use the oil to cook the eggs.
I usually eat whole meal bread or multi-grain, im not much fan of white plain bread. I eat corn-flakes because its one of the cereals that don't have as much sugar in it.

I realised that some people are stuffing themselves with ridiculous  amount eggs at once like 7-9 eggs... I don't really see a point in this especially if you're small. Like I said in my previous post, you should only be taking 2g/kg of your weight anymore and it'll be pointless and each egg has around 10-15g of protein in it. I like to balance out my protein with other food apart from eggs.

So for my everyday intake i would eat:
3-4 eggs (40g protein)
300g-500g steak (30g-50g protein)
1 serving of protein (50g protein)
and the rest of my protein source would come from other little food and snacks.

I'm currently trying to cut down on fat but keep lean. So i'm eating less carbs so I wouldn't be eating the bread but rather the yogurt.

All these numbers might sound complicated to you guys, but it helps me to avoid from eating more than what I should.

New Blog.

Hey guys, just starting this new blog to keep myself and everyone updated about my workouts. I'll be posting up my video links, workout routines and diets etc.

Age: 22 years old
Height: 172cm / 5'7
Weight: 68kg/150lb.
Body Fat: Approximately 14.5%
Goal: Get to 10% bodyfat by March, and hit 70kg, this is going to be one hell of a hard goal!
Heres the video of my progress after 8 weeks of training. The video was actually meant to be longer with me explaining a lot of stuff except, my audio did not sync with my video something came out wrong with my video file so yeah i'll fix it soon.

Just going to post some images of what kind of food i eat. I'm currently trying to get cut up for my 6 pack because im cosplaying in a month, so not exactly trying to get bigger right now.

Steak, prawns, vegetables, garlic bread and potato. This is actually a big dinner, its one of the ones that make me 100% full so I tend not to eat too many of these. Yeah I know it looks fancy, made it when girlfriend was over.
This is my standard 5-6 meal a day meal. Steak, bread and vegetables. Usually the steak would be bigger but it was my last piece. 
Fish and Salad.
Fish, salad and garlic bread.

More fish, potato, salad and wedges.
And more fish...
Fish, hashbrown, eggs and vege.

You may have realised I eat a lot of fish, this is because i go fishing a lot and i catch way too much -.-.. so i just eat whatever i catch. Also you might ask, "hey you're asian, wheres all the rice?" ummm i'm not a fan of eating rice but if I have to stuff myself with it then yeah, just imagine my meals without the bread or chips and with rice instead.

I haven't taken any photos of my breakfast yet, but I usually eat cereal, bread and eggs. Also whenever i'm hungry or feel the munchies, which is usually around 3-4pm in afternoon or 11pm-12am at night i'd just take a protein shake or make a butter sandwich with yohgurt. Also I drink a minimum or 2L of water a day.

I DO NOT take more than  140grams of protein a day, because anymore than that would be a waste since my body would not be able to handle it, also it would just destroy my kidney because it wont process properly. You should only be taking 2g of protein per kg of your body weight.

Making all these food does cost quite a bit of money each week, and at times i do get broke. Thats when i usually just cook rice with diced beef and asian vege, its way cheaper.