jokerk
Master Member
- Joined
- Oct 23, 2006
- Messages
- 3,543
- Reaction score
- 66
What are you aiming for - aesthetic 6 pack abs, improve fitness for my other sports activities.
Age: 25
Weight: 92kg(117kg 8-10 months ago)
Height: 1.8m
Meal Habits
Morning - Wholemeal bread with shredded chicken topping/ Blue berry Morning cereal w/ low fat milk/oats
Lunch - NTUC's roasted BBQ 1/2 chicken with two sides of mixed vege(cauliflowers/brocolli/carrots)
Dinner - More or less same as lunch, but fish substitute for chicken and more fruits
Snacks - Nature's wonders plain Almonds/Cashews/Mixed Nuts or low-fat yoghurt
Post workout meal - 1.5 ounce 100% Gold Standard Whey
Pre Workout Meal - Nil
Current Workout SL5x5
Day 1 - Squats, Benchpress, Barbell Rows
Day 2 - Rest
Day 3 - Squats, O/H, D/Ls
Day 4 - Rest
Day 5 - Squats, Benchpress, Barbell Rows
Injuries -
Current fat % - 25.
Waistline - 36
Visible no of packs - 0
will provide a better one once i get someone to take it for me.
Current lifting stat.
Deadlifts - 82.5kg
Squats - 82.5kg
Bench - 70kg
OHP - 42.5kg
No of chin/pull up. - 8 max, 9th damn chui.
Weight training / sports background.
Rugby in jc, football and jujitsu for leisure currently
I'm currently fasting so I really just rest on rest days.
After fasting month, most of my days are filled up.
Gym days are Sundays, Tuesdays and Fridays.
Interval training about 1:2 on Wednesdays.Currently clocking a timing of 1:40 per round(400m track), with 2 mins rest, for 6 rounds.
Jiujitsu training on Mondays and Thursdays(supposedly rest days). Turf football on Sunday nights(one of my gym days).
Swimming session on saturday nights.
I don't know whether it sounds like i'm doing too much, but jiujitsu trainings/football/swimming are mainly just cardio and not as intense as my typical workouts.
Have you read the stickies - Yes, good stuff!
Issues I'm facing
Food
I'm not sure what exactly to eat at what time, but I roughly know what I cannot eat (starchy carbs like rice and potatoes, sugary drinks)
I love the healthy snacks but it can be pricey. I'd just like to have a structured food diet that I can follow.
Physical
Lower part of my stomach still feels flabby.:s11
Took this post off the other thread. I intend to make a worklog of my progress. Going to include a video of my exercise forms in the future to be critiqued.
edit:
Updated photos and new goals
Age: 25
Weight: 92kg(117kg 8-10 months ago)
Height: 1.8m
Meal Habits
Morning - Wholemeal bread with shredded chicken topping/ Blue berry Morning cereal w/ low fat milk/oats
Lunch - NTUC's roasted BBQ 1/2 chicken with two sides of mixed vege(cauliflowers/brocolli/carrots)
Dinner - More or less same as lunch, but fish substitute for chicken and more fruits
Snacks - Nature's wonders plain Almonds/Cashews/Mixed Nuts or low-fat yoghurt
Post workout meal - 1.5 ounce 100% Gold Standard Whey
Pre Workout Meal - Nil
Current Workout SL5x5
Day 1 - Squats, Benchpress, Barbell Rows
Day 2 - Rest
Day 3 - Squats, O/H, D/Ls
Day 4 - Rest
Day 5 - Squats, Benchpress, Barbell Rows
Injuries -
- Recovering from tailbone injury(feeling much better after not doing any exercises on it, should be able to resume normal training in a few days)
- Knee ligament tightening on and off.
Current fat % - 25.
Waistline - 36
Visible no of packs - 0
will provide a better one once i get someone to take it for me.
Current lifting stat.
Deadlifts - 82.5kg
Squats - 82.5kg
Bench - 70kg
OHP - 42.5kg
No of chin/pull up. - 8 max, 9th damn chui.
Weight training / sports background.
Rugby in jc, football and jujitsu for leisure currently
I'm currently fasting so I really just rest on rest days.
After fasting month, most of my days are filled up.
Gym days are Sundays, Tuesdays and Fridays.
Interval training about 1:2 on Wednesdays.Currently clocking a timing of 1:40 per round(400m track), with 2 mins rest, for 6 rounds.
Jiujitsu training on Mondays and Thursdays(supposedly rest days). Turf football on Sunday nights(one of my gym days).
Swimming session on saturday nights.
I don't know whether it sounds like i'm doing too much, but jiujitsu trainings/football/swimming are mainly just cardio and not as intense as my typical workouts.
Have you read the stickies - Yes, good stuff!
Issues I'm facing
Food
I'm not sure what exactly to eat at what time, but I roughly know what I cannot eat (starchy carbs like rice and potatoes, sugary drinks)
I love the healthy snacks but it can be pricey. I'd just like to have a structured food diet that I can follow.
Physical
Lower part of my stomach still feels flabby.:s11
Took this post off the other thread. I intend to make a worklog of my progress. Going to include a video of my exercise forms in the future to be critiqued.
edit:
Updated photos and new goals
Last edited: