Progression

So i've been hitting the gym at least 4 times a week now for a bit over then a month and I also picked up on futsal which is indoor soccer once or twice a week.

In the past week i've lost 1-2kg but i've been eating heaps and drinking 2-4L of water a day, it might possibly be because i've been hitting lots of supersets and getting a lot of cardio from soccer. But comparing my body from one month ago on mid september and now mid october, i've gain a lot of my muscle back.

62.5kg

66kg

MOTIVATED AGAIN!

Hey guys it's been almost been half a year since i posted a post, a lot has happened etc~. Mostly uni and relationship stuff which backtracked me a lot from the gym. Also I haven't been trying to put on any mass since I was cosplaying a certain anime character which might seem lame but everyone has a different point of view. 

But back onto the point, i've only been hitting the gym once a week or sometimes a fortnight and this was what I looked like 2 weeks ago at 62kg.

After the convention my mate got me back into gym and i've been motivated since and been going 4 days a week. It's day 15 now and i've gained back some mass at 66.5kg.

I did say I was going to try record some of my workouts but that never happened because I got too busy, and haven't had the time to edit some of the vids. I do have a video of my doing leg presses though, my first time trying out 240kg on my 5th set.

Can't seem to get my video link for the blog at the moment so just go to my youtube page.

This was my 2nd leg session in the past 6 months and the seat wasnt position high enough (90 degrees) so it felt weird letting the weight any lower.


Today I did a back session based on hanh and franks workout vid.
3 x 10 pull ups for warm up
dead lifts 60kg - 8 reps / 80kg - 8 reps / 100kg - 8 reps / 120kg - 4 reps
3 x 10 pull ups
drop set on lat pull downs (a exercise we added)
67kg / 57kg / 40kg / 28kg
3 x 8 pull ups
by the end of the day we couldnt do anymore pull ups, where as in hanhs workout they did 10x10 after the deadlifts.

This is also my first day back into deadlifts and I will bet any money tomorrow I won't be able to walk properly because my ass will hurt!

Legs

Legs day
So two days ago I went for a leg toning / high intensity session.
We did within 40 minutes:
Squats 10 x 10 of 40kg
Leg Presses 10 x 5 of 120kg
Calve Machine Press 20 x 5 of 110lb 
15 min warm down bike 
At the end of the session I could barely drive home! 
And today 2 days later the pain just suddenly hit me even harder since I haven't slept much. 

Also made a new video

But yeah i've gotten quite a few comments on my video asking to make actual work out videos. I'm going to start making them soon, hopefully they turn out alright.

Monday Chest / Tri

Just a quick update of what I do on mondays, been slacking off on my legs again this week and last week.

Chest

Incline bench: 50kg ( 3x8 )
Decline bench : 70kg ( 3x8 )
Flat dumbbell press : 20kg per arm ( 3x8 )
Incline dumbbell press : 15kg per arm ( 3x8 )
Machine press 30k per arm ( 3x8 )
Fly cable : 100lb ( 3x10 )
Rest time : 1.5 mins between sets, do some stretches

Tricep

Cable pull down with rope : 30kg ( 3x8 )

Cable pull forward over the head with rope : 55kg ( 3x8 )

Dips : body weight ( 3x8 )

Rest time : 30 seconds

3rd of January 2011 quick snap shot of my back.

Back & Bicep

Todays workout consist of (in order):

Back

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

Arms

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.

Breakfast

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.