rivalbro

Hello friends,

I want to start a journal so I can get a boost in confidence and I know how much I enjoy reading other people's journals, so to finally do it myself!

Anyways, I wanto look like a model called JC Sibala, he has type of built body which I truly desire and I'm million miles away from it. People say I have good height and being built would look really good.

I started just cardio exercises since 2 weeks now and got some stamina up which was really bad and couldn't breath properly but now I can jog for quite a distance! I wanto put down a correct plan to achieve "i180.photobucket.com/albums/x319/rivalbro/46df48d41afc1.jpg" (copy paste it because I can't post a picture yet here).

My plan tonight is, btw right now time here is 6:30PM, to go jogging and do some flexing and crunches. Until I read every useful information here I don't want to touch weights and get it wrong in the long term. I am also going to look at a gym my colleagues go to.

My eating habits, you guys would flame me for this, mainly consist of fast foods. It's very difficult to say no to burgers and pizza! Usually I eat Hardees or KFC or McDonalds for lunch. So I want to improve on that and become better and healthier by eating healthy foods.

So people wish me luck, I will get pictures of myself (WARNING: I'm hairy as anything!) later on to show what I'm rambling about.

Ciao!

getfit74

Good first step in starting a journal, it'll be great motivation and a useful tool in tracking your progress.

rivalbro

Thank you mate!

Last night I did a cardio session followed by some ab exercises.

Jogging 1 KM
Walking 1 KM
Sit ups 20 reps 3 sets
Lying leg raises (I think that's what they are called) 10x3

I hate a lot to eat after that, 6 sausages, 2 patties, bread and milk.

I know I'm not that good but it's a start.

Ghul

Diet is everything! Before you lose any weight/gain any muscle you need to get a regular, consistent and healthy diet. Its the most important part, and I know it'll be hard, and a big adjustment, but you have to start eating healthily.

So, to help with your diet, post it here every day, along with your workout, and be honest! If you muck up, we'll let you know it, and hopefully that will help.

It would be great to get some pictures up, so we can see how your going, and we don't mind no matter how hairy you are. And jogging is a great start if your aim is to lose weight, cardio is a great way to loser weight.

- Ghul

rivalbro

Thank you for stopping by Ghul.

I will try taking pictures and posting, can't say I didn't warn you guys about the hair!

I looked through fitness.com and found some ab exercises.

As I want to get a flat stomach as a beginning goal and eventually get a nice six pack, I looked at the abs exercises which require no equipment and I thought I could do those after jogging. The ones listed are:

Low abs

Push ups
Knee Push ups
Inward back curl
Fly push ups *
Straight Leg (pike) crunch *
Pendulum Crunches *
Oblique Twists *
One armed push ups
The plank *
Bicycle Crunches *
Reverse crunch
Twist crunches *

---

Side abs

Modified Elbow to knee crunch **
Side stretch2
Lying side leg raises
Fly Push ups *
Side star plank
Pendulum Crunches *
Oblique Twists *
The plank *
The side Plank
Crunches
Bicycle Crunches *
Elbow to knee crunch
Twist crunch *
Side stretch

---

Upper abs

Modified Elbow to knee crunch **
Ball crunch
Advanced plank
Modified pushup
Bridges
Hip extension leg raises
Lying side leg raises
Straight arm crunch
Straight leg (pike) crunch *
Pendulum Crunch *
Table top crunches
Pectoral and lower back stretch
The plank *
Bicycle Crunches *
Elbow to knee crunches
Twist crunches *

--

So all ab exercises come down to these:

Push ups
Knee Push ups
Inward back curl
Fly push ups
Straight Leg (pike) crunch
Pendulum Crunches
Oblique Twists
One armed push ups
The plank
Bicycle Crunches
Reverse crunch
Twist crunches
Modified Elbow to knee crunch
Side stretch2
Lying side leg raises
Side star plank
The side Plank
Crunches
Elbow to knee crunch
Side stretch
Ball crunch
Advanced plank
Modified pushup
Bridges
Hip extension leg raises
Lying side leg raises
Straight arm crunch
Table top crunches
Pectoral and lower back stretch
Elbow to knee crunches

WOW! That's a lot of exercises! And I don't think I will be able to do half of that, by the time I finish two exercises my abs and buttocks would burn just like last night!

Any advice or sort of a plan for me on this issue gents?

Thank you.

rivalbro

Now it's 3:30PM here, I had lunch 2 hours ago.

I had
Breakfast:
-One glass water
-Small tetra-pak strawberry milk

Lunch:
-Grilled chicken (Tikka or Sheesh Tawook) with whole parsley
-Arabic bread (or pita bread)
-pickles
-Ketchup to lubricate the stuff eating
-full glass of fresh Orange juice

Dinner:
-not yet decided.

Malley

Flat stomach and abs have more to do with diet than anything.

Malley

Need to try to get those meals in every 3 hours or so.

rivalbro

Thank you for sharing you expertise.

I have a question about the meals, are you advising me to take in meals every 3 hours? That will make proper 6 meals like this:

8am - 11am - 2pm - 5pm - 8pm - 23pm

Sorry to ask something stupid.

rivalbro

Also, guys, I got my pictures, they look awful so I cut my face from them. The pix are attached.

Also please tell me if it's right to follow Kris Gethin's 12 week program.

I have already taken membership in a gym here earlier tonight and I will be going to gym at 6am every morning so I can fit it into schedule for the rest of the day.

Attached Images

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rivalbro

Also forgot to say, I got my orientation to the gym earlier this evening and it's a wonderful gym with loads of machines, lcd tv's on threadmills (something I really liked which I didnt see else where) and a proper coach.

I weighed myself and it showed 207 lbs.! So the two weeks of cardio really paid off, from 220 to 207 is very good! Oh and I weighed with my shoes, wallet, watch, glasses, and cell phone on me so it must be lower. This is great motivation for me.

rivalbro

It all started yesterday.

Meals:

Breakfast:
Cooked oats with water

Snack 1:
Power shake

Lunch:
Magic Wok Fried rice with vegetables and chicken

Snack 2: (also post workout)
Whey Protein shake

Dinner:
White rice
Boiled chicken (with spices)
2 small peices sweet potatos
assorted vegetable cut

---------

Workouts:
Leg and shoulder day

Leg press:
60x8
80x8
90x8
110x8

Leg extension:
4 sets

Leg Curl:
4 sets

Squats:
4 sets

Adductor:
4 sets

Abductor:
4 sets

Shrugs with dumbells:
10x10
20x8
30x8
40x8

Side lateral raise:
4 sets

Front shoulder press:
40x8
50x8
50x8
60x8

Rear deltoid:
40x8
50x8
60x8
60x8

Deltoid:
4 sets

Sitting Calf raise:
10x8
20x8
30x8
30x8

Abdominals:
There's a machine there which you lie on and do crunches and also set a weight on it.
40x15
50x15
50x15
60x15
--

Today is Chest and Biceps day.

rivalbro

Yesterday:

Diet:

Breakfast:
Two toast brown bread
two boiled egg whites

Snack 1:
2 scoops ON whey Protein in water shaken

Lunch:
Spaghetti in tomato sauce with cut grilled chicken

Snack 2 (post workout):
2 scoops ON whey protein

Dinner:
Boiled fish cooked in spices with olive oil eaten with bread

--------

Workout

Cardio to start:
2 mins bike
12 mins cardio:
-2 mins 5.0
-7 mins 8.0
-3 mins 9.0
-2 mins cooldown

Chest & Biceps

Chest press machine
warmup 10x15
30x8
40x8
50x8
60x8

Incline chest press machine
10x10
20x8
30x8
40x6

Dumbell fly
10x8
10x8
15x8
20x6

Pector fly
warmup 10x15
30x8
40x8
50x8
60x8

Bicep curl machine
warmup 10x10
20x10
30x10
30x8
40x6

Bicep curl dumbell standing
10x8
10x8
15x8
20x6

Bisolater machine
10x8
20x8
30x10
40x8

Concentration curl dumbell
10x8
10x8
15x6
20x3

--------

that was it for the day, totoal time 1.5 hours. Managed to drive home, when I hit the shower at home and the body cooled down, felt the burn in my arms.

BTW, I'm taking ON Amino 2222 tabs before and after workout. 2 each time.