CallmeZen training log

[CallmeZen]

Hi, I'm looking to train for my NAPFA which is probably coming in like half a year time, and improve on my sports, basketball.

Weighing @ 78kg, I stand @ 1.73m.
Pretty much a fat feck.

Began reading online, so I tried to start on the SL5X5

Current Record ON NAPFA

2.4 : Haven't tried, most probably will fail badly.
Chin Up : 0
SBJ : 215
Shuttle Run : 9.9s
Sit and Reach : 52
Sit up : 45

Looking to train on my 2.4 and Chin up

Here's my current gym stats

Bench press: 10 on each side
Squats: 17.5 on each side
DL: 20 on each side

With some additional stuff training on lats, like Assisted Dips and Lats Pull Down and Seated Row Machine.

Will be gyming every other day if possible.

Any inputs or comments, greatly appreciated! Especially diet wise if possible!
P/s: Not really a very technical person, so some of the complex words used, I might not comprehend!

Goals:
Get my weight down/take away my spare tire.
5 Chin up for NAPFA

Thanks!

 

[jokerk]

napfa. how old are you?

I didn't know napfa still has sit and reach?

 

[jokerk]

Here's my current gym stats

Bench press: 10 on each side (40kg)
Squats: 17.5 on each side (55kg)
DL: 20 on each side (60kg)

Normally, lifting stats includes the total weight you're lifting (standard oly bar(20kg) + additional weights).

 

[CallmeZen]

napfa. how old are you?

I didn't know napfa still has sit and reach?

18y/o turning 19 in Nov

Yes, napfa still has sit and reach. But probably the most unimportant stations. Since army don't have this.

 

[CallmeZen]

Anyone can advise on how to improve on chin up?

Does the chin up /dips machine helps?

What other stuff can i do to improve?

 

[hiei02]

yes the assisted chin-up machine is very effective

losing weight will also help a lot.

 

[CallmeZen]

Omw to gym.

Aiming to hit

45 for bench press
60 for squats
60 for DL
+ some lats stuff.

 

[liftstrong]

just a suggestion. since one of your main aims is to increase your BACK strength. maybe you should put your back exercises first. you could either start off with the deadlift, or perhaps 5x10 on the assisted chin up machine first before you start on squats and bench. prioritise your exercises to fit your goal

 

[CallmeZen]

just a suggestion. since one of your main aims is to increase your BACK strength. maybe you should put your back exercises first. you could either start off with the deadlift, or perhaps 5x10 on the assisted chin up machine first before you start on squats and bench. prioritise your exercises to fit your goal

Thanks for the input! It's kinda crowded. So yeah, I'm doing assisted chin up machine/dips, lats pull down first!

 

[CallmeZen]

Wouldn't say it's a productive day.

Did assisted dips and chin up, seated row first since gym was relatively crowded.
Ended when I couldn't lift a single chin up using my regular assisted weight.
Went on to do squats. Managed to increase to 60
Bench press, managed to add to 45 for only 1 set. Continued with 40 for 4x5
DL, still 60.

Anyone has suggestions for milk to mix with protein?
I read that if I wanna go for weight loss, I should avoid milk @ all cost?
I'm consuming Nutrisoy soy milk with almond. Taste good for me.
Any input on this?

On a side note, gonna be enjoying the ache tomorrow.

 

[CallmeZen]

Breakfast ; 2 slices of bread with tuna spread, Nutrisoy soy milk with almond

Lunch ; Chicken breast rice with braised egg, HL milk with protein shake.

 

[liftstrong]

Wouldn't say it's a productive day.

Did assisted dips and chin up, seated row first since gym was relatively crowded.
Ended when I couldn't lift a single chin up using my regular assisted weight.
Went on to do squats. Managed to increase to 60
Bench press, managed to add to 45 for only 1 set. Continued with 40 for 4x5
DL, still 60.

Anyone has suggestions for milk to mix with protein?
I read that if I wanna go for weight loss, I should avoid milk @ all cost?
I'm consuming Nutrisoy soy milk with almond. Taste good for me.
Any input on this?

On a side note, gonna be enjoying the ache tomorrow.

nutrisoy is a terrible terrible drink.
Calories in F & N Nutri Soy Fresh Soya Milk With Almond - Calories and Nutrition Facts | MyFitnessPal.com

of course it tastes good. it has 13g of sugar aka 2.5 teaspoons. 9g of protein only.

invest in whey protein. dymatize from fitlion goes for about 65-70$ for about 70 servings. that's 24g of protein for ONE buck. alot cheaper than nutrisoy/milk actually.

what kinda bread are you eating? white? preferbly take rolled oats (can be bought at most NTUCs and it's cheap) if not, take whole meal bread or guardinia low GI multi-grain bread.

for breakfast eat oats + one serving protein shakes/eggs

chicken breast rice means white rice? or chicken rice? obviously chicken rice is a bad choice. and yes, leave out the milk if you really wanna lose weight.

i'll recommend doing more vertical pulling because to get better at chin ups, you should do more chin ups. Was a zero fighter at 17, failed napfa. Did assisted chin ups and dips every day until i hit 8.

Lastly, why wasn't it productive? you managed to increase your squat. ANY progress is still progress. Keep it up and work hard. You'll see results.

 

[galapogos]

invest in whey protein. dymatize from fitlion goes for about 65-70$ for about 70 servings. that's 24g of protein for ONE buck. alot cheaper than nutrisoy/milk actually.

Something to be aware of - Dymatize SCAM ALERT – Elite Whey and ISO-100 Protein Fraud?

 

[CallmeZen]

nutrisoy is a terrible terrible drink.
Calories in F & N Nutri Soy Fresh Soya Milk With Almond - Calories and Nutrition Facts | MyFitnessPal.com

of course it tastes good. it has 13g of sugar aka 2.5 teaspoons. 9g of protein only.

invest in whey protein. dymatize from fitlion goes for about 65-70$ for about 70 servings. that's 24g of protein for ONE buck. alot cheaper than nutrisoy/milk actually.

what kinda bread are you eating? white? preferbly take rolled oats (can be bought at most NTUCs and it's cheap) if not, take whole meal bread or guardinia low GI multi-grain bread.

for breakfast eat oats + one serving protein shakes/eggs

chicken breast rice means white rice? or chicken rice? obviously chicken rice is a bad choice. and yes, leave out the milk if you really wanna lose weight.

i'll recommend doing more vertical pulling because to get better at chin ups, you should do more chin ups. Was a zero fighter at 17, failed napfa. Did assisted chin ups and dips every day until i hit 8.

Lastly, why wasn't it productive? you managed to increase your squat. ANY progress is still progress. Keep it up and work hard. You'll see results.

Thanks for the long input.

I think the protein I'm taking is whey protein. Will take photo of it tonight. Passed down from my brother to me, since he was 'siao-on' for awhile.

What do you recommend to mix then?

I'm just taking normal gardenia bread, not whole grain.

For oats, you mean just the oats cereal without milk/stuff? Any recommendations for the oats?

Really failed @ dieting. Any recommendations for meals? Will do a search once I get home.

Thanks again.

 

[liftstrong]

Something to be aware of - Dymatize SCAM ALERT – Elite Whey and ISO-100 Protein Fraud?

damn. dymatize was one of the cheapest proteins out there. with a good caloric profile. maybe that was too much to hope for. maybe its time to find some other brands. still got about two tubs though.

thanks for the heads up!

 

[liftstrong]

Thanks for the long input.

I think the protein I'm taking is whey protein. Will take photo of it tonight. Passed down from my brother to me, since he was 'siao-on' for awhile.

What do you recommend to mix then?

I'm just taking normal gardenia bread, not whole grain.

For oats, you mean just the oats cereal without milk/stuff? Any recommendations for the oats?

Really failed @ dieting. Any recommendations for meals? Will do a search once I get home.

Thanks again.

mix with cold water. long gone are the days when protein tasted like crap.

get the whole grain.

get ROLLED oats. all you need to do is add hot water. tastes like porridge. not the one in the sachets which is basically candy.

seriously stop drinking nutrisoy. healthier choice my @ss.

STOP drinking ANY SOFT DRINKS/CANNED TEAS (lipton/heaven and earth are all sugar. check the nutrition profile if you don't believe)/ FRUIT JUICES. Its all sugar. 5g sugar = 1teaspoon btw. you'll be disgusted at how much sugar there is.

If you want tea, boil from the sachets. if you want fruit juice, blend them yourself. best is to drink water.

for dieting, basically eat less sugary and processed foods (cakes, biscuits, sweets, chocolates), less fried and oily foods, less sauces.

this should be enough to get you started. go read the stickies to find out what else.

 

[CallmeZen]

mix with cold water. long gone are the days when protein tasted like crap.

get the whole grain.

get ROLLED oats. all you need to do is add hot water. tastes like porridge. not the one in the sachets which is basically candy.

seriously stop drinking nutrisoy. healthier choice my @ss.

STOP drinking ANY SOFT DRINKS/CANNED TEAS (lipton/heaven and earth are all sugar. check the nutrition profile if you don't believe)/ FRUIT JUICES. Its all sugar. 5g sugar = 1teaspoon btw. you'll be disgusted at how much sugar there is.

If you want tea, boil from the sachets. if you want fruit juice, blend them yourself. best is to drink water.

for dieting, basically eat less sugary and processed foods (cakes, biscuits, sweets, chocolates), less fried and oily foods, less sauces.

this should be enough to get you started. go read the stickies to find out what else.

Hi, once again, thanks for the long input.

Will go Ntuc and grab some rolled oats if I can find. Cereal departments?

Thanks for all the input bro. Very helpful!

 

[CallmeZen]

Eating clean starts now man. Couldn't make up my mind on which brand of rolled oats, so I bought the one with the zip lock.

Edit: read that rolled oat taste like crap, shall give it a try tomorrow. any input on how to make it taste better?

 

[galapogos]

damn. dymatize was one of the cheapest proteins out there. with a good caloric profile. maybe that was too much to hope for. maybe its time to find some other brands. still got about two tubs though.

thanks for the heads up!

read the entire article. the jury is still out on the USA samples. I'm assuming we get ours from USA?

 

[Solution9]

Anyone can advise on how to improve on chin up?

Does the chin up /dips machine helps?

What other stuff can i do to improve?

hi, you might want to check out my website here. some personal tips accumulated from army experiences though, cheers.

Gold4ippt