Reddit's Log

[ketua]

All good except that, IIRC you mentioned there's no bench?

 

[Reddit]

All good except that, IIRC you mentioned there's no bench?

yeah, theres no bench. the power rack has to suffice. if the gym is as empty as the day i went, then its not much of a problem. if however it gets crowded in the afternoon, then that will be a headache. there also no lat pull down machine.

a friend of mine suggested that i loop my towel through some plates at clubfit and use them instead. it sounds plausible. have you tried it before?

 

[iRbaboon]

6kg in 2 months is hardly slow man. Good job baboon!

Thanks man.

Walao I hate you la... 6 kilos is a lot! Create a thread too. We can inspire each other! What are you doing now?

I have a target to reach, about 14+ more kilos to lose (85kg) by August, not sure if possible but definitely will be trying to reach target. Right now I go to the Tampines clubfit every monday and wednesday. My diet isn't a bodybuilder's diet and I'm just trying to stay under the maintenance calories and get enough protein and vitamins while doing so.

Monday:

Widest grip possible bench press or dumbbell press 3X8
Bicep curls 4X12
T-Bar rows 3X8 (my favourite )

Wednesday:

Deadlift and the sitting down version of Lat Pull Down Machine 3X8
Bench Press or dumbbell press 3X8
Legs (Smith Machine squat lol) (3 set 5-8-10)

I was thinking of following the starting strength 3X5 routine but since I gym with my friends, they advise me to increase the weight every set. Usually the Bench Press, T-Bar rows and Deadlift I will tire out on the last set. But the T-bar rows and deadlifts damn shiok, always look forward to it.

Sad thing is, I haven't seen any improvement on my bench (smith machine) which is arguably my weakest. I can only rep about 13 kg on each side comfortably which is a bit discouraging ah, bc my friend (way smaller size) can bench about as much as I can.

They also do 'endurance' exercises, like bb curls for 10 mins straight without putting the barbell down, etc just to make gym sessions more fun but it doesn't really align with my goals. Anyhow if I don't see improvements in maybe 1 week's time I'll start doing the Starting Strength routine.



Diet:

Bread + Margarine + Sugar for two meals, breakfast and lunch. Sometimes I spread out the sandwiches into smaller meals in between breakfast and lunch and between lunch and dinner. Dinner about 1 bowl of rice + veggie + fish or something. It all adds up to just under 1700 calories. Not exactly a very healthy diet...

 

[kakashixx]

lol u hijacked reddit's log! but do away with the smith machine, start doing free weights even if its a lighter weight! think long term, dont injure urself on the smith! i'm also a tampines clubfitt goer, ill be there tml =D

 

[frostbyte88]

My diet isn't a bodybuilder's diet and I'm just trying to stay under the maintenance calories and get enough protein and vitamins while doing so.

Diet:

Bread + Margarine + Sugar for two meals, breakfast and lunch. Sometimes I spread out the sandwiches into smaller meals in between breakfast and lunch and between lunch and dinner. Dinner about 1 bowl of rice + veggie + fish or something. It all adds up to just under 1700 calories. Not exactly a very healthy diet...

Hi, i don't think your diet is anywhere near "enough protein". Might i suggest substituting the breakfast and lunch with eggs perhaps? Bread, Margarine and Sugar isnt very beneficial at all. Im sure you'll achieve your goals faster with a better diet.

And i agree about hijacking, you should start your own thread and go forward from there.

I go to Tampines Clubfitt as well. Which one are you guys? Im usually with my brother and we use the squat rack so it's most probable we have seen each other in the gym, haha, if we go the same timing(afternoon)that is

Btw, Reddit, from what i know, the guys at clubfitt might not allow you to loop your towel through. Something about using personal equipment with their weights. I wasnt allowed to use a dipping belt because of that reason.

 

[iRbaboon]

Hi, i don't think your diet is anywhere near "enough protein". Might i suggest substituting the breakfast and lunch with eggs perhaps? Bread, Margarine and Sugar isnt very beneficial at all. Im sure you'll achieve your goals faster with a better diet.

And i agree about hijacking, you should start your own thread and go forward from there.

I go to Tampines Clubfitt as well. Which one are you guys? Im usually with my brother and we use the squat rack so it's most probable we have seen each other in the gym, haha, if we go the same timing(afternoon)that is

Btw, Reddit, from what i know, the guys at clubfitt might not allow you to loop your towel through. Something about using personal equipment with their weights. I wasnt allowed to use a dipping belt because of that reason.

My friends and I arrive at about 645pm so I don't think we've met in the gym before. Calories per egg is a bit excessive at about 72 since i'm cutting, but I'll try it for a week some time in the future.

Anyway sorry bout the hijack Reddit.

 

[frostbyte88]

Calories per egg is a bit excessive at about 72 since i'm cutting, but I'll try it for a week some time in the future.

Well, if you're that conscious about counting the calories, then perhaps you can eat the egg whites only. Boil them and remove the yolk. Egg whites hold most of the egg's protein and are around 17 calories, so you can mix the yolk in if you need more calories or leave it out for less. Very versatile.

 

[ketua]

Well, if you're that conscious about counting the calories, then perhaps you can eat the egg whites only. Boil them and remove the yolk. Egg whites hold most of the egg's protein and are around 17 calories, so you can mix the yolk in if you need more calories or leave it out for less. Very versatile.

Personally I won't skip the yolk.

BTW I'm 44+ and I take >10 whole egg a day for past few years and still kicking. Hence 20x a day is very achievable.

Extract from Wiki:

Nutritional value

Eggs add protein to a person's diet, as well as various other nutrients.

Chicken eggs are the most commonly eaten eggs. They supply all essential amino acids for humans, and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein.

All of the egg's vitamin A, D, and E are in the egg yolk. The egg is one of the few foods to naturally contain vitamin D. A large egg yolk contains approximately 60 Calories (250 kilojoules); the egg white contains about 15 Calories (60 kilojoules). A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates the human body may not absorb much cholesterol from eggs.) The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

 

[frostbyte88]

Personally I won't skip the yolk.

BTW I'm 44+ and I take >10 whole egg a day for past few years and still kicking. Hence 20x a day is very achievable.

Extract from Wiki:

I agree, personally i love the yolk, the egg won't taste as yummy without it, then again, i'm not counting calories either. Hahaha. But seriously, A LOT of things are healthier than Bread + Margarine + Sugar... It's like a triple threat to someone wanting to lose weight and gain muscle, in my opinion anyways.

 

[galapogos]

Diet:

Bread + Margarine + Sugar for two meals, breakfast and lunch. Sometimes I spread out the sandwiches into smaller meals in between breakfast and lunch and between lunch and dinner. Dinner about 1 bowl of rice + veggie + fish or something. It all adds up to just under 1700 calories. Not exactly a very healthy diet...

You need to change this is you want to be healthier. This is one of the worst combinations you can have, and you're having it twice a day. Bread is processed carbs, margarine is chock full of trans fat, and I don't think I even need to tell you about sugar.

Change this ASAP.

 

[Reddit]

wah! i logged in just now and saw so many replies

i worked on shoulders just now. a little tired throughout. last night my baby started crying for now reason, so we didnt sleep very well. most nights are quite peaceful though.

good news is i had a new breakthrough! 60kg 4 reps ohp on the power rack! its still light compared to some of the other guys, but im happy. even if i throw in the weight of the bar, its still easier to do dumb bell shoulder presses. i wonder if its the same for everyone.

i forgot to take pics again last night. too sleepy. tonight for sure!

 

[Reddit]

Bread + Margarine + Sugar for two meals, breakfast and lunch. Sometimes I spread out the sandwiches into smaller meals in between breakfast and lunch and between lunch and dinner. Dinner about 1 bowl of rice + veggie + fish or something. It all adds up to just under 1700 calories. Not exactly a very healthy diet...

bro, im no expert when it comes to diet, but i think everyone is right - bread, margarine and sugar clashes directly with your target.

i remember when i started to exercise, i ate a lot of salad. tons of salad. some days i had to look at my nose to make sure it wasnt twitching like a rabbit's. in fact, i ate so much that my skin had a slight orangey hue. raw vegetables and fruits are extraordinarily healthy, and very filling as well. maybe you can try the same if you have the time!

 

[Reddit]

Btw, Reddit, from what i know, the guys at clubfitt might not allow you to loop your towel through. Something about using personal equipment with their weights. I wasnt allowed to use a dipping belt because of that reason.

the tpy branch is fine with dipping belts, so i really hope they are ok with towels as well! thanks for the heads up bro!

 

[gkhchay]

@iRbaboon

Pl also don't do any exercises on the smith except reverse rows, pull or chin-ups; the smith movt groove is fixed & will screw your joints big-time if you do movts like bench presses etc on it..

All exercises should be done with free weights as these conform to your body's natural movement grooves. The only machines that do not negatively impact your body are cable machines.

 

[frostbyte88]

the tpy branch is fine with dipping belts, so i really hope they are ok with towels as well! thanks for the heads up bro!

They allow it there? Interesting. The last time i tried to use my dipping belt at Pasir Ris clubfitt, they stopped me

I haven't tried using in Tampines because i have not seen anyone there using it and the chinup bar is far away from the free weights area. So i end up using the weight vests they have but i think it only adds up to 13kg altogether if i use both(they only have 2 vests 9kg and 4kg)? Sigh.

Maybe different clubfitt has different leniency. haha, All the best

 

[gkhchay]

Forget abt Tampines clubfitt, they don't allow weighted dips & chin/pull-ups at all..

 

[frostbyte88]

Forget abt Tampines clubfitt, they don't allow weighted dips & chin/pull-ups at all..

Looks like i gotta wait till my brother enlists first before i can start doing weighted chinups, above 13kgs zzz

 

[iRbaboon]

ya, I was experimenting with how much caloric deficit I can go without having gastric. One whole week with only bread, margarine + sugar, only about one bowl of rice with vegetable and fish/chicken/meat for one whole week. If the tampines clubfit weighing machine is correct then I dropped from 99.X kg to 97.X kg. But terrible diet is terrible.

I'm going to be making my own log already, so feel free to give comments in there.

@Reddit I might be losing weight slightly faster than you but my strength is really very low. Feels bad man.

 

[kakashixx]

ya, I was experimenting with how much caloric deficit I can go without having gastric. One whole week with only bread, margarine + sugar, only about one bowl of rice with vegetable and fish/chicken/meat for one whole week. If the tampines clubfit weighing machine is correct then I dropped from 99.X kg to 97.X kg. But terrible diet is terrible.

I'm going to be making my own log already, so feel free to give comments in there.

@Reddit I might be losing weight slightly faster than you but my strength is really very low. Feels bad man.

if you continue your caloric deficit unclean diet..you will be like me, skinny fat. and imo when you are skinny fat you get the worst from both world. so dont even go there

 

[ketua]

When on cal deficit, the more you need to be selective on what you eat. You need food that are nutrition-rich. i.e. low cal high nutrition.
You'll just become sick chicken if you're deprived off cal and nutrition required for the body.

And yes please start your own thread.