KwayChup's Beginner Log! [Help!]

[KwayChup]

I used to go to gym for like thrice a week to train my lats,chest,biceps and tri. Sometimes,maybe even legs (don't really do that because i'm a basketball player and it seems okay the way it is now).

But however after going for like 4-5mths,i realized that there is not much changes (sigh),so hard to burn off my belly fat T_T. Maybe i'm doing it wrong or so. However,i have read this forum and decided to give it a go again,this time i need help from you guys to give me a training log. A beginner ones will do before i proceed on to the advanced ones.

I'm not taking any supplements at all,maybe thats the reason why it isn't show and improvement. So i'm around 1.8m and 75KG.

My objectives :
Burn off belly fats before training for abs.
Chest training to be firm,don't have to be those big guys.
Looking leaner.

If i had missed out anything,kindly tell me!

Guys start the ball rolling!

 

[bodybuildingidiot]

Thumb up.

 

[KwayChup]

Thumb up.

Bro can you help me like create a list of training i should do? Because i'm a gym idiot and all of my friends doesn't go gym so i have no one to approach

Maybe you can list out the names of the workout and i will google it and i will use it during my workout soon! Do I need any supplements? How about my meals? Any adjustment? I have been eating Cai Png most of the time though.

 

[bodybuildingidiot]

Bro can you help me like create a list of training i should do? Because i'm a gym idiot and all of my friends doesn't go gym so i have no one to approach

Maybe you can list out the names of the workout and i will google it and i will use it during my workout soon! Do I need any supplements? How about my meals? Any adjustment? I have been eating Cai Png most of the time though.

Hmm. For gym, you can start with

A: Squat, Bench press, Rows
B: Deadlift, Overhead press, Pullup/Chinup

Day 1: A
Day 2: Rest
Day 3: B
Day 4: Rest

Repeat from A.

If not sure what are these exercises, can google and watch video.

Start with lighter weight to get familiar. 3 sets of 8-12 reps. Use weight that you can lift up to 8 reps. Progress week by week until 12 reps, and increase weight. Cycle. After few weeks and very familiar with form, try 4 sets of 6-8 reps.

For diet, google macronutrient and learn "IIFYM".

 

[bodybuildingidiot]

For supplement, I guess caffeine pill and Optinum Nutrition whey protein is good enough.

Eat banana immediately after you finish workout.

 

[KwayChup]

Wow okay thanks alot! shall get it started next week!

 

[ROCKET LAUNCHER]

there are stickied threads outlining the many programmes out there available. look at them for advice on dieting and training before running off on a program of your own.

 

[KwayChup]

For supplement, I guess caffeine pill and Optinum Nutrition whey protein is good enough.

Eat banana immediately after you finish workout.

bro,i use IIFYM already,they tell me for aggressive fat loss i would need to eat 1968 cal. but how can i measure it to give a rough estimation how much i'm eating?

 

[bodybuildingidiot]

bro,i use IIFYM already,they tell me for aggressive fat loss i would need to eat 1968 cal. but how can i measure it to give a rough estimation how much i'm eating?

If outside, can't estimate. Only can guess.

If buy raws from ntuc, it will tell you how much. eg, 100g chicken breast has 23g protein. The pack has total 10 servings and per serving has 20g of fat, let's say the IIFYM says you need 60g of fats, eat 3 servings.

 

[KwayChup]

If outside, can't estimate. Only can guess.

If buy raws from ntuc, it will tell you how much. eg, 100g chicken breast has 23g protein. The pack has total 10 servings and per serving has 20g of fat, let's say the IIFYM says you need 60g of fats, eat 3 servings.

would i be okay if i skip protein supplements and beef?

 

[bodybuildingidiot]

would i be okay if i skip protein supplements and beef?

Yes, as long as you hit macro, you are fine.

 

[KwayChup]

Yes, as long as you hit macro, you are fine.

the IIFYM shows

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 225.8 165 66 33 - 41 2157

so today i calculated using an app,my intake is Carbs : 141.55 .
Protein : 51.75 Fat: 43 Calories : 1147

means what?

 

[bodybuildingidiot]

the IIFYM shows

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 225.8 165 66 33 - 41 2157

so today i calculated using an app,my intake is Carbs : 141.55 .
Protein : 51.75 Fat: 43 Calories : 1147

means what?

It means you need to consume 225.8g carbs, 165g protein and 66g fats per day.

 

[KwayChup]

ah okay thanks alot!

 

[Jowa__]

Show us what you eat on a daily basis. With a bad diet and a good training log, you will still get no desired results.

 

[KwayChup]

18/4

Overhead Press: 4 X 10 reps.
Biceps curl: 4 X 10 reps.
Fly : 4 X 10 reps.
Chest Press: 4 X 10 reps.
Lats Pulldown: 2 X 10 reps.
Barbell Curls: 4 X 10 reps.
Overhead Barbell: 2 X 10 reps.
Bench Press : 10 Reps. (Too many ppl)
Running (Short Cardio): 3 X 4mins High speed.
Assisted Pull up: 3 X 10 reps.
Assisted Dips: 4 X 10 reps.

 

[jokerk]

18/4

Overhead Press: 4 X 10 reps.
Biceps curl: 4 X 10 reps.
Fly : 4 X 10 reps.
Chest Press: 4 X 10 reps.
Lats Pulldown: 2 X 10 reps.
Barbell Curls: 4 X 10 reps.
Overhead Barbell: 2 X 10 reps.
Bench Press : 10 Reps. (Too many ppl)
Running (Short Cardio): 3 X 4mins High speed.
Assisted Pull up: 3 X 10 reps.
Assisted Dips: 4 X 10 reps.

what weight? that looks like a lot of volume for a beginner.

 

[KwayChup]

what weight? that looks like a lot of volume for a beginner.

can't really rmb,but i adjust the weight that i can handle at least 10 reps as the bro said on page 1.

 

[derrickgyn]

For beginners:

1) focus on multi joint, free weight compound movements.

2) train frequently, each movement/bodypart twice a week MINIMUM using 1)

3) focus on 4-6 rep range to get strong fast, and add muscle mass at the same time

4) aim to add weight to the bar, while maintaining consistently good technique, every session.

 

[derrickgyn]

I do not agree with the use of higher reps, especially for beginners. Without supervision, form tends to break down very quickly while in a fatigued state. The set will probably end up being counter productive towards the end, so you might as well not do those lousy reps (that only reinforce bad technique) and save the energy to do the first 5 reps of the set properly.