My Lean Gains Log

Hi guys,

This is my first post on Muscletalk!

Just a bit of background about myself.
I am a 21 year old Singaporean doing my 1st year undergraduate studies in the UK. The reason why I am older than most 1st years is because I did 2 years in the military. After a year in training, I was commissioned as an Artillery Officer, specialization as a Forward Observer. I have always been quite the fitness and health enthusiast. In the army, most of our PT was bodyweight PT and loads and loads of running. After commissioning as an officer, I had access to the gym in the camp and I would hit it up every monday, wednesday, and friday. However, i was never really serious... until about 4 months.

For the 1st 3 months of my transformation this was my regime (which in my opinion, was too hardcore) I got leaner, but not much weight gain. Why do I have so much time to do all this, you may ask. Well, at this point, I was still in the military, and part of our competencies lie in our fitness. As the SEAL song goes, "I don't want no green beret, they do PT once a day." haha, love that song.

Monday: Chest/Bicep (morning 8am) 30mins Interval training Run (afternoon 6pm)
Tuesday: Back/Tricep (morning 8am) 30mins Interval training Run (afternoon 6pm)
Wednesday: Legs/Shoulders (morning 8am) 30mins Interval training Run (afternoon 6pm)
Thursday: Chest/Bicep (morning 8am) 30mins Interval training Run (afternoon 6pm)
Friday: Back/Tricep (morning 8am) 30mins Interval training Run (afternoon 6pm)
Saturday: Legs/Shoulders (morning 8am) 30mins Interval training Run (afternoon 6pm)
Sunday: 30mins of Interval Cardio (afternoon 6pm) Family and Church day :D

As you can see, a lot of what I focused upon was getting lean. Some times when I felt too knackered, I wouldn't run at the end of the day.

However, now I have toned down a lot and for the past month or so that I've been in the UK, this is my regime:

Monday: Back and abs
Tuesday: Interval training. 10x(1min sprint, 1 min rest), and 6x(20xjumping jacks, 15xincline pullups, 16-20xspiderman pushups)
Wednesday: Legs, shoulders, traps, and abs
Thursday: Interval training. 10x(1min sprint, 1 min rest), and 6x(20xjumping jacks, 15xincline pullups, 16-20xspiderman pushups)
Friday: Arms and abs
Saturday: Chest and abs
Sunday: Interval training. 10x(1min sprint, 1 min rest), and 6x(20xjumping jacks, 15xincline pullups, 16-20xspiderman pushups)

My current supplement: Cytogainer. Once that's done, probably going to Mass Attack (bang for buck stuff)

My diet is usually clean, sticking to skinless chicken breast, salmon, tuna, extra lean minced beef, and prawns, for meat. Spinach, rockets, tomatoes, lettuce, and carrots for vegetables. Wholemeal bread, wholemeal pasta, corn, oats(the tesco 1kg ones :D), sweet potatoes, and egg noodles, for staple low GI carbs.

I'll try my best to log my progress and put up a pic (anyone got any suggestions for picture hosting website?)

Oh, and please critique my log if you have to. We are all learning here and if someone has a better and proven way of doing something, please let me know!


Today 281009 (No class today :D)

9am - 1 whole egg, 3 egg whites, big bowl of Oatmeal and skimmed milk
10.15am - Legs/Shoulder/Trap/abs
    4 sets 12x Dumbbell Squat and Press
    4 sets 8x DB Lateral raises
    4 sets 8x Leg extensions
    4 sets 8x Rear delt DB raises (kinda forgot the name of the exercise)
    4 sets 8x Hamstring machine thing (also forgot the name of the exercise)
    4 sets 8x Close grip BB upright row
    4 sets 8-12x Calf raises
    4 sets 8x DB front raises
    4 sets 8x Leg Press Machine
    4 sets 15-20x Abdonimal Machine
    4 sets 6-8x Power Clean and Press
    4 sets 10-12x BB Squats
    4 sets 12-15x Knee lifts
    4 sets 8x Behind the back BB Shrugs
    4 sets 20x Crunches on the Big ass Gym ball
    4 sets 12-15x Seated military press
11.45am - 1 serving of Cytogainer
12.45am - 200g egg noodles, 1 1/2tbsp EVOO, handful of spinach, 2 tomatoes, 200g cooked king prawns
3pm - handful of almond nuts
4pm - 1slice of wholemeal bread with peanut butter spread, 1 whole egg, 1 egg white, 1 apple
7pm - 200g wholemeal pasta, 200g chicken breast, handful of pine nuts, spinach, tomatoes
8.30pm - Handful of almond nuts
10pm - 100g cottage cheese with some raisins. A small glass of skimmed milk

I don't really measure the weight accurately (using my eyes and touch, haha).

That's all for now.

Stay true to your goals! Mine is to be on Men's Health in 2 years :D

Justin Ho

Missed out yesterday.. did HIIT for 20mins and some circuits

Today 301009

0830: 3 egg whites and 1 whole egg. Big ass bowl of oatmeal and skimmed milk. Was a bit hungry so had a slice of wholemeal bread and peanut butter
1200: 3 slices of wholemeal bread, a slice of reduced fat cheese, a bit of lettuce, 200g steamed chicken breast. Had a large banana because I was still hungry
1300: Arms and abs
    4 sets of everything:
    Reverse Incline BB Curls x 8reps
    One Arm Tricep Extension x 8-10
    Reverse BB Curls x 8
    One Arm reverse tricep pulldown
    Ultimate DB Curl x 8
    DB Tricep extension x 8
    Hammer Curls x 12
    Tricep Machine x 8
    Leg raises x 20
    Tricep pulldown x 10-12
    Decline sit ups x 12
    Close Grip Benchpress x 10-12
    Knee raises x 12-15
    EZ Bar Bicep Curls x 21s
1430: 1 serving of Cytogainer (Choco Mint)
1500-1700: Felt like dying in my lecture. Was so shattered from the arm workout
1700: 2 slices of wholemeal bread, 5 small slices of turkey ham, 2 piece of lettuce, 1 whole egg, 1 egg white.
1900: 250g of Extra lean minced beef, tomatoes, steamed sweet corn, some wholemeal spaghetti
2200: 100g low fat cottage cheese with raisins and a small glass of milk

Stay true to your goals!