For some reason, I couldn’t add more stuff to my previous link for this so I’m just going to start a new one.
this was my lunch. Same as yesterday.
day 12, lunch
and this is what I had for dinner…
day 12, dinner
and this is me today…
day 12, front
day 12, back
I was doing a lot of abwork today, since it was my off day. can you tell?
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Green Tea x 2
Protein Shake x 1
I got up today at around 9:45 am. Again, slept late last night. I had low fat cereal with protein shake milk in it…
Brekkie Day 12
OK. Today was pretty good, but I don’t think I pushed myself to my utmost limit when exercising. I had another sticky rice log for breakfast…
Sticky rice log roll and protein shake
Then for lunch I made my own burger… it was a beef patty with a fried egg, Asian meat (fried), red onion, lettuce, cream cheese…
The burger... *drools*
Ok, so it’s probably not the most healthy of foods, but at least it gave me some good protein. I also drank 3 cups of protein shake, so that gave me plenty of protein for the day. Though I probably could have drank a couple more. I tried to abide by laws in my “No-Nonsense Muscle Building” review about the meal plans, so that I still stack on the weight.
I didn’t get a picture of dinner, just because I forgot. However, I did pictures of my back and front:
Day 11, front
and here’s the back…
Day 11, back
I’m pretty proud of my back muscles, but I want real sexy back. Yeah! Lol. My shoulders are looking better as well, because of the 30 kg shrugs I was doing. I’ll put up more about my actual exercise routine that I did today, tomorrow.
OK so this is the update about my exercise routine from Monday. Although I didn’t actually take pictures of it, I’ll tell you what happened…
the first set of exercises I did were the full barbell squat supersetted with the straight back stiff leg deadlift. That totally killed my lower back. I hope it was my lower back muscles, so there was some growth there, at least. I did 3 sets of 15 successfully.
I didn’t have cables for the Cable Seated Row, so I moved straight to the Incline DB Chest Press BUT because I only had one dumbell, I said that I would do fly curls instead. I did one set of 15, 1 of 10 then one of 7, lifting to failure in each set. I lifted 12.5 kg per arm, so maybe I might lower it to 10 for a better tempo and more controlled intensity.
I couldn’t do the close grip cable pull down, so I did the military press. I never did it before seriously so when I did do it this time at 20 kgs (44 lbs), I could see why itwas called military. My shoulders are all the more better for it and i did a 15, 10, 7 set up again. I might move down to 17.5 kg next week.
By then I was wrecked so when I did the DB Incline Curl I could only lift 7.5 kg per arm. I did 1 x 15. I did it lying down on the bench. that’s how you do it isn’t it? Or is that supine DB curl?
I couldn’ do the standing machine calf raise so I did the barbell shrug. Some reason, I find this exercise easy, so I could easily do 3 sets of 15 at 30 kgs (66 lbs). Mind you, my traps were starting to weaken at the end of each set and I did the last set slower to elicit a greater metabolic response, ie. make my muscles grow bigger, lol.
I didn’t even both doing the hanging leg raises for lack of facilities and instead of the weighted ball sit up, I did reverse ab crunches from a video I saw on youtube. I actually started my workout off with those and ended them with them too. My abs were a bit harder, but my lower abs still soft. Might need to work on that.
It’s Sunday. I got up this morning, pretty damn late. Around 10:20 am, actually. Must’ve been because I was up til 1 am last night. Oh well. This is what I’ve eaten so far…
sticky rice log with meat inside
I went out to lunch with Mum, and had a nice plate of fried rice and spicy, marinated pork ribs. No photo, sorry. Safe to say it wasn’t the healthiest meal, but I’m going to work it off later in the afternoon when I go to play Badminton with my mates.
So I went to play Baddy already. Came back knackered and a bit sore, which is good because it means I’ve grown… somehow.
Ahem… This is dinner, at any rate…
Rice, fried fishie, cup of milk x2, Asian greens, black bean beef
So that was nice. The milk x2 is for a bit of fat and bit of protein that I might have missed out for the day. This is me on Sunday, Day 10…
Day 10, Front
&…
Day 10, Back
Not much change yet, I think. But I’m getting there. Especially since I’m properly planning this week’s set of workouts out.
So today was another one of my rest days. Because I had a decent workout on Friday, I think I might have gained a tiny bit of muscle. Here’s the photo.
Day 9, Front
Day 9, Back
I think that it was also because I was doing more exercises properly from the workouts designated for Week 1. There were things like barbell curls, hamstring curls and extensions. I keep dropping my lifting threshold though, which is annoying. It’s something that I should have found out early, before I started the competition. Oh well. Can’t be helped.
This morning I had some Vietnamese rice noodles with cold meats and shredded lettuce.
Vietnamese Noodles
Then for lunch I had a huge bit of lasagne. Here’s a photo of it.
Pretty ugly looking lasagne... this is what happens when Asian people try to make Italian food.
Fish, soup, rice and tofu & beef. Good Asian dinner.
Then for dinner I had fish, two bowls of steamed rice, some cashew soup, tofu and beefballs. Like I said, living still at home, I can’t force my family to eat what I eat. I believe what I’m having is already pretty nutritious. So
I’ll just make do with more of the easier stuff, like protein shakes n that.
Well, it’s been a week since I started. I’d have to say, physically, I haven’t grown much. I have been humbled by how physically weak I am and my ego has been tamed. I’ll still lift heavy weights, but I have to make sure I sufficiently warm up.
I did 4-5 minutes on the bike again. I felt winded, again. I never knew how unfit I was.
I’ve still got a way to go, but it’ll come about eventually. I have to eat better and do more cardio exercise to push myself. Fitness before muscles, I reckon.
I didn’t end up working out today. I mean, I started off pretty well, getting up at 8:50 am, having a huge breakfast.
Kellogg's Just Right, 4 slices peanut butter toast, a banana and fish oil capsule
Then I worked on the computer til about 11:30 am. I spent about half an hour setting up my workout routine.
I then initiated some cardio on a bike, for about 5 minutes. I couldn’t believe how unfit I was, getting off puffed out.
I then started doing some bent back barbell lifts. Just doing 2 sets of 15 finished me off. I had to go throw up my breakfast.
What I’ve learnt from today?
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If you’ve been rather perceptive, then you would have realized that I have missed out on Day 3 of my Vince DelMonte 12 Week Transformation. No matter. I’ll either write it up later, or tell it to you in small detail in this post.
I’ve just been busy writing some No-Nonsense Muscle Building review articles, you know, trying to spread the word and get more like-minded dudes who want better bodies to this website. It’s getting there, but I’m still feeling a bit lonely, so yeah. If you think I’m just going to give up packing on muscle, you’re wrong buddy. I needed to recover anyway. My body is feeling better today.
I haven’t worked out yet, but I’m going to keep a running tally of what I have drank so far. I think drinking water’s really important if I want to shred later, since water helps boost natural Creatine metabolism, which helps you burn more fat… I think. At any rate, I’ve had…
Green tea x 5 cups
Water x 5 cups
Protien Shakes x 4 cups
Yeah. I think I might go and have another couple cups of water right now. At this stage in time, I’ll probably keep spreading the word and write a few more No-Nonsense Muscle Building review articles for the benefit of skinny men in doubt about their bodies and then I’ll work out in the afternoon. I’ve got to drink more proteins shakes too, don’t I? Dang it.
Oh and also… for my subscribers who have been supporting HowToGetLeanMuscle.com since the very beginning… look forward to a free report from me that got me this body…
wonky alright abs
and these arms…
not bad biceps if I don't say so myself...
Then hang on a bit, yeah? I will hand deliver directly into your email inboxes, as thanks sticking with me thus far. I promise to continue adding more and more value to this blog to help guys learn how to get lean muscle.
It’s a Saturday today. I got up around 9:30 am, had a light breakfast and then I went out with family to a Chinese restaurant for lunch at around 12:00 pm. Afterwards, we walked around the new area by the docks and then went to the beach to chill out. We got home around 3ish.
I didn’t train today. I figured it’s best if I stick as much to the program as possible. I couldn’t if I wanted to anyway. My body was killing me. I thought the fly attachment on my machine was dodgy… boy was I wrong. It was working perfectly fine… too fine. My pecs were killing me. my biceps and triceps are tender as well and I’ve got little pains here and there, not to mention my sore hamstrings from some basic squats and hamstring curls on the machine.
I’d like to think I’ve buffed up, but I think it’s my me in my head and the mirror. What do you reckon?
eeh what?
unsexy back... but not for long!
yeah… so these are the photos the day after… I reckon if I started cutting right now, I’d have some muscle to show… but I’d be too light.
I know now that I want muscle to look good. I don’t want to just get strong but stay the same size. I want to get big. It’s just the player in me I guess.
Whew, it’s been a pretty tough morning thus far. After a pretty hearty breakfast shown below,
spam ham, fried eggs and lettuce and wholemeal sandwich x 2
peanut butter bread x 2
Then there was the ruined boiled egg… I dropped it into the pot and made a crack in it. It didn’t boil properly as a result…
the half-hard-boiled egg... yum!
I also had a couple cups of protein powder and skim milk…
protein mixture... x 2
I started working out. I started off with some lower body stretches, courtesy of Vince DelMonte’s UDT and then I got started with the good stuff.Since it was the first day that I’d started seriously using the weights, I spent more time just getting a “feel” for them and gauging my own existing level of strength.
I discovered the weakest part of my body was probably my hamstrings, since I could just do the full barbell squats at 15 kgs (33 lbs). I was surprised at my own strength when I found out that I could steadily bench 30 kgs (66 lbs) at 15 reps. This is coming from someone who hasn’t benched for about 2, 3 years. I could just barbell curl about 20 kgs (44 lbs) at 10 reps and I can shrug about 25 kgs (77 lbs), though I could probably do more. They’re meant to work out your shoulders yeah, shrugs?
For lunch, I had some sushi and a cup of chilled green tea…
sushi and green tea
Then after lunch I had 2 more cups of whey protein and milk…
lunch protein mixture...
I also had two more cups of green tea later in the afternoon…
yep, loving my jasmine green tea
I then had some dinner at around… 6:50…
grilled chicken, mushrooms, tofu and asian greens in oyster sauce
1st green tea
green tea 2 + 3
these are the green teas I had after dinner… I had three, but the photo of one of them didn’t come up…
So yeah… it’s much more that I’ve drank than usual… there would have been a couple cups of water in there as well. Hopefully I got in my 2 litres.
And another thing… I had a lot of gas for the whole day. And it smelt weird. It could’ve been the protein powder but man, did it stink. I wonder if that’s a common symptom of about 120 grams of protein powder per day?
Oh well.