Reddit's Log

[Reddit]

@ Reddit welcome to the 110kgs club. Good job in deciding to change and taking action to bring about the change. To echo what Xander and a few others had said, get your back fixed because even deadlifting the bar could screw up your back big time and exacerbate your current condition. Deadlifting is not exactly the friendliest exercise for your lower back. oh and those are some b1tchin biceps

haha thanks bro! but im trying to leave the 100kg club and enter the 80kg club eventually! i will discuss with my wife about the coach consultation again tonight.

 

[Reddit]

I would suggest more HIIT swimming and compound+isolation combo supersets in gym, plus cut carbs drastically and calories not so drastically. And take Omega 3, BCAA, and a multivitamin. And also Gotu Kola will supposedly tighten loose skin.

Running and skipping at your weight may risk knee or foot problems. I got one 80kg friend who basically decided to do what you are planning, become a lean mean fighting machine, so he started doing a lot of running, few weeks later had to see specialist for knee surgery. Few months later, his right knee still wobbles when he walks...

wah i need to slowly read through your suggestions and google them up! i definitely dont plan to run. my back cant take it, and my knees will thank me. i hope your friend gets better!

 

[kakashixx]

quick update today! later im going out to paktor with my wife. how i treasure these moments now...

today i worked on my shoulders first. i realise i didnt post my shoulders workout for you guys to critique yet.

first up is usually smith machine ohp, depending on whether its available. that machine's popularity is amazing. people sometimes camp there, doing all kinds of exercises. usually i start with 40kg 15 reps x 2, 80kg 8 reps x 2 and 100kg 6 reps x 1. then i move on to ohp at the power rack. some warm up sets and then 40kg 6 reps x 1. next is alt lateral raises with dumb bells, and then alt front raises with dumb bells. then im done with shoulders.

abs is quite simple for me. today i did leg raises with a 20kg dumb bell - which i seriously doubt is 20kg.

i dont swim on Wednesdays, so no cardio for me today other than the cycling.

lunch today is the same - salmon and veggies. dinner was better. my wife made steak! yumyum.

thats pretty much it for todays update. i will post my weight every monday. 99.9kg or bust!!!

why dont just skip the smith machine and do OHP at the power rack? and rmb dont to lean back too much when doing OHP in case you hurt your back again! oh is the smith machine becoz of your back? juz wondering haha

 

[Reddit]

Precisely. Upper/Lower and 3 way splits like Push/Pull/Legs or Chest/Back, Legs, Arms work two muscles at the most and some light isolation work.

So Upper/Lower is typically upper with chest, back, triceps and biceps (say) and lower is quads, hammies, calves. Done.

Push is chest, triceps, shoulders, sometimes calves.
Pull is back, biceps, lower back.
Legs is always quads, hammies, calves.

Chest/Back, Legs, Arms is self explanatory and you'd do shoulders on arm day.

Splits are favoured by body builders but it doesn't mean you can't get strong on it. You're trying to increase weight every session or the number of reps and your capacity to work increases.

Reverse pyramid training is a good scheme for cutting. Basically you're watching your diet, reducing your calorie intact, keeping your protein and fat levels healthy and your training is keeping your muscle mass. You'll look quite amazing leaned out.

Good advice from Crandfs.

hmmm...i really have to think about what you and crandfs said. as far as i know, i need isolate my muscle groups in order for them to ache. otherwise i merely feel pumped. if i work my chest for example, they will ache. but when i move on to triceps, i strain like crazy and they still wont ache. maybe i will try it out for a month and see if my stamina has improved

 

[Reddit]

why dont just skip the smith machine and do OHP at the power rack? and rmb dont to lean back too much when doing OHP in case you hurt your back again! oh is the smith machine becoz of your back? juz wondering haha

sorry man, i didnt see your post yesterday! i was rushing to go out with my wife

i cant lift very heavy ohp. im afraid that my back will hurt, so i stick to a safe weight. i can go really heavy on the smith machine and still feel fine, so i do that exercise first.

 

[Reddit]

todays workout was crappy i went through the motions and left the gym an unhappy and tired man. the only good thing was that i tried 3 sets of back extensions VERY CAREFULLY, and it seems like my back has grown stronger over the past 6 months! i have to work harder next thur

swimming was surprisingly fun. one third of the pool was cordoned off while i was there, and a whole bunch of people started swimming like crazy. it was somehow inspiring to watch them sprint across the pool, so i tried to keep up (failing miserably of course) and ended up having a great time. they naturally had no idea i was carrying out a competition in my mind, but what the heck

i ate boiled chicken breast, with which im sure everyone here is painfully familiar, along with veggies. juice again for dinner. i bought some nuts to chew while teaching. tasty and satisfying.

also, i finally ordered some bcaa from nutitionpark, as some of you guys have advised. i have never tried it before, and i hope it helps with recovery and growth. i also bought some frozen shrimps to replace one of the chicken breast days. really looking forward to eating them.

i forgot to mention that yesterday i had the chance to look for some back pain books at the library, but the books suggested by cowculator are found in the national library's reference section. i probably will go done this weekend and check them out. in the meantime, i borrowed a random book about back pain and see if i can learn something new.

thats pretty much it for today.

 

[XanderBuilt]

Sounds like a good day in general. Keep it up.

Feel free to ask any questions you have on diet training supplements sleep etc. we've all been through a lot and can always shed our advice.

I think there's lots of good eatin options out there maybe you just need more ideas and places to buy from - stay moderate to high on protein, moderate on good fats and lower carbs. Eat whole food where possible.

 

[crandfs]

swimming was surprisingly fun. one third of the pool was cordoned off while i was there, and a whole bunch of people started swimming like crazy. it was somehow inspiring to watch them sprint across the pool, so i tried to keep up (failing miserably of course) and ended up having a great time. they naturally had no idea i was carrying out a competition in my mind, but what the heck

Haha, that's what I tend to do too when other people are sprinting. Its probably not good if I drive though

i ate boiled chicken breast, with which im sure everyone here is painfully familiar, along with veggies. juice again for dinner. i bought some nuts to chew while teaching. tasty and satisfying.

also, i finally ordered some bcaa from nutitionpark, as some of you guys have advised. i have never tried it before, and i hope it helps with recovery and growth. i also bought some frozen shrimps to replace one of the chicken breast days. really looking forward to eating them.

I dun know why the fixation with super ultra low fat plainly prepared foods. Just a little oil, unhealthy sauces, flour and seasonings etc can make any meat very very tasty mah...

My philosophy is tasty food (but in moderation if its relatively less healthy(based on whatever healthy food concept you believe in)) to maximize your enjoyment per calorie consumed.
The more your enjoyment level approaches satiation, the less likely you will crave for unhealthy foods.
Conversely, when you dun enjoy your foods, you start getting cravings, and if you dun satisfy them, you become desperate for healthy alternatives. But these alternatives usually CMI, and you end up stuffing yourself with them and at the end of it, you stay unsatisfied, you feel guilty, your cravings remain, and you have consumed a lot more calories than you should have from these alternatives.
(Is my true story )

BTW, scivation xtend BCAA from iherb tastes infinitely better and a lot cheaper than any BCAA from nutritionpark. Plus it is good enough to satisfy most sugar cravings. If you wanna buy, pls use my coupon code POH749

 

[Reddit]

Sounds like a good day in general. Keep it up.

Feel free to ask any questions you have on diet training supplements sleep etc. we've all been through a lot and can always shed our advice.

I think there's lots of good eatin options out there maybe you just need more ideas and places to buy from - stay moderate to high on protein, moderate on good fats and lower carbs. Eat whole food where possible.

thanks man i really appreciate your help

 

[Reddit]

Haha, that's what I tend to do too when other people are sprinting. Its probably not good if I drive though



I dun know why the fixation with super ultra low fat plainly prepared foods. Just a little oil, unhealthy sauces, flour and seasonings etc can make any meat very very tasty mah...

My philosophy is tasty food (but in moderation if its relatively less healthy(based on whatever healthy food concept you believe in)) to maximize your enjoyment per calorie consumed.
The more your enjoyment level approaches satiation, the less likely you will crave for unhealthy foods.
Conversely, when you dun enjoy your foods, you start getting cravings, and if you dun satisfy them, you become desperate for healthy alternatives. But these alternatives usually CMI, and you end up stuffing yourself with them and at the end of it, you stay unsatisfied, you feel guilty, your cravings remain, and you have consumed a lot more calories than you should have from these alternatives.
(Is my true story )

BTW, scivation xtend BCAA from iherb tastes infinitely better and a lot cheaper than any BCAA from nutritionpark. Plus it is good enough to satisfy most sugar cravings. If you wanna buy, pls use my coupon code POH749

sian la... i just bought from nutritionpart. in fact they delivered to me this morning. next time i will definitely get from iherb since they cheaper. thanks for your coupon code man

hai...i only eat boiled chicken breast when my wife lacks time. usually she will at least pan fry using happy call. i agree with what you say about eating tasty and healthy stuff. otherwise i dont think i can last long on a bland diet, even if it is filling.

i read on another thread about the fish fillet and sskim.com.sg. im going to order one time from them and see how the food tastes. maybe prawns, chicken fillet, fish fillet, diced veggies, etc. ill do a quick review when i eat them!

 

[Reddit]

today i worked on my triceps and hamstring. triceps pulldown (i forgot to take note of the weight again), standing triceps extension 40kg X 6 at the power rack, close grip bench press 80kg X 6, 3 sets of as many dips as i can squeeze out. hamstrings is just the hamstring machine. just keep doing until i sian.

i didnt swim today. i just didnt feel like it so i got on my trusty bike after gym and cycled to suntec and back home. it infinitely more interesting.

lunch was nice. i tried a new dish today: pan fried shrimps! very tasty. plus i drank a bowl of soup filled with seaweed, and a huge plate of veggies. it was all in all an awesome lunch. later, i went out in the afternoon with my wife to buy some baby stuff, and end up eating a curry puff from old chang kee. crap. should have resisted that urge. dinner again was juice.

 

[XanderBuilt]

How's your weight now?

Measure the same day each week at the same time. I for example measure on Sunday mornings after waking up an then log it into my phone before I forget it.

 

[Reddit]

How's your weight now?

Measure the same day each week at the same time. I for example measure on Sunday mornings after waking up an then log it into my phone before I forget it.

good news! i weighed myself this morning. 108.6! not bad right? although i didnt do anything special the last week, i hope its not water loss or something.

later when i get home tonight i will post my pics again. it would be great to see myself slowly progressing over weeks and months!

 

[gkhchay]

good news! i weighed myself this morning. 108.6! not bad right? although i didnt do anything special the last week, i hope its not water loss or something.

later when i get home tonight i will post my pics again. it would be great to see myself slowly progressing over weeks and months!

I read yr initial post & saw that u have a screwed up back. My advice is to make an appointment with Aldrin Ho of Ziklag Fitness:

Ziklag Fitness |  Specialists

Aldrin's a very good rehab therapist cum strength coach. I've been his client since 2009 & have seen countless guys with slipped discs & similar conditions consulting Aldrin; 1 of them was my brother who had a slipped disc >20 years back. After seeing Aldrin who provided manual therapy + corrective exercises, his back is OK now w/o any pain.

Another client of Aldrin had his back surgery a few months ago. After just a month of seeing Aldrin following his surgery, he was back in the gym training.

 

[mochachocolatte]

good news! i weighed myself this morning. 108.6! not bad right? although i didnt do anything special the last week, i hope its not water loss or something.

later when i get home tonight i will post my pics again. it would be great to see myself slowly progressing over weeks and months!

that's great! keep it up dude! maybe i should start a log too since i'm also on the same path to losing weight.

 

[Reddit]

update time!

today was a pretty good day. it started awesomely when i realised i lost a little over a kg over the past week. i dont know if its merely water loss or if it was just because i cut my toenails. im taking it at face value and be even more encouraged! rawr!

i tried the bcaa which i order from nutritionpark before i exercised. it was foul, bitter and altogether noisome. since it was my first time trying this horrifying concoction, i almost spat the entire mouthful, but after a brief battle as i considered the cost ($50) and the taste (nasty and brutish), i down the entire cup. hooray for my wallet!

i workout my chest. same weights and exercises as usual. i even completed the dips which i skipped last week. i was very energetic throughout, although im not sure if it can be attributed to a rare good night's rest, the bcaa, or the realisation that i lost 1 kg. im seriously thinking of skipping flat bench. i cant go heavier since my form is bad and my shoulders hurt, and the current weight that i can lift is not doing anything for me. i keep doing it more out of guilt and the idea that i must improve my form. need to think more about this.

swimming as always was quite enjoyable. 12 laps and nothing fanciful this time.

i ate a salmon steak in the afternoon with veggies, and dinner was juice.

i took these pictures half an hour ago before i showered.
relaxed


flexing


i really hope after six months i can do a before and after comparison and not feel embarrassed.

- 23 weeks = 108.6kg!

 

[Reddit]

I read yr initial post & saw that u have a screwed up back. My advice is to make an appointment with Aldrin Ho of Ziklag Fitness:

Ziklag Fitness*|* Specialists

Aldrin's a very good rehab therapist cum strength coach. I've been his client since 2009 & have seen countless guys with slipped discs & similar conditions consulting Aldrin; 1 of them was my brother who had a slipped disc >20 years back. After seeing Aldrin who provided manual therapy + corrective exercises, his back is OK now w/o any pain.

Another client of Aldrin had his back surgery a few months ago. After just a month of seeing Aldrin following his surgery, he was back in the gym training.

that is a really convincing testimonial man. i decided to give him a call tomorrow and report back what i decide! thanks!

 

[Reddit]

that's great! keep it up dude! maybe i should start a log too since i'm also on the same path to losing weight.

yeah! you should! as silly as it sounds, i feel more motivated even though i dont know anyone here in real life. its a great community. post some pics too!

 

[galapogos]

Forget bulk BCAA in powder form if you have taste buds. Get flavored BCAAs like Xtend, and if you wanna save some money, mix them with bulk BCAA, coz Xtend is really sweet.

Or, if you wanna avoid the artificial sweeteners and have a bit more money and a throat for many many pills, get BCAA in pill form.

 

[Reddit]

Forget bulk BCAA in powder form if you have taste buds. Get flavored BCAAs like Xtend, and if you wanna save some money, mix them with bulk BCAA, coz Xtend is really sweet.

Or, if you wanna avoid the artificial sweeteners and have a bit more money and a throat for many many pills, get BCAA in pill form.

too late i must finish my bottle first. $50 man. i should have asked you guys first. maybe i will get xtend like you said and mix them up. anything is better than that nasty taste.