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| 3-4 years old ( I don't remember :S ) |
Early Years Conflict
When I was younger, "fitting in" was one of my major concern and being shy and antisocial doesn't serve any better. There's a point when I was willing to do anything just to fit in. When things was turning pretty 'ok' for me at one moment, I don't know for whatsoever reasons, depression kinda get the hang of me. It was nothing major tho.
Then, I started to EAT a lot to make myself less depress because somehow at that moment food was able to temporarily heal my soul LOL.
I used to consume like 2 large bowls or white rice with extra large portion of dishes and sometimes some desserts afterwards just to top it off. I can say that I was able to numb the feeling of being depress while doing so but I felt even more depressed after doing that. So, I stuffed anything that i could lay eyes on into my mouth. I was on a 'see-food diet'.
It was one of the lowest point in my life.
Realization
When I was 16 y/o , I said to myself one night that enough is enough and I'm gonna take charge in my life by making decision and changes to improve myself. I started doing my own research and read long-ass articles on how to change my physique and the way I think.
I wasn't really that over-weight in this picture because I did quite a lot of cardio to torch away the fats. My cardio sessions would be done in the dusk or late at night because I would imagine there's a freaking ghost holding a bloody butcher knife chasing after me. LOL well I guess everybody needs some motivation in the beginning :D
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| 16 y/o |
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| A few months into my training |
Moments before the storm
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| End of 2011 |
I was quite satisfied with progress over a few months period. Finally, I was both physically and mentally at peace with myself and I felt so calm at that moment. Some call it the calm before the storm. The lull before the tsunami. The feeling of unease because something big was gonna hit very hard very soon.
A few weeks later, I severely damaged my cartilage under my knee-cap. My knee was swollen and I had no other choice but to undergo the surgery of replacing my damaged cartilage with an artificial one
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My physiotherapy sessions was gruesome. Every time I tried to contract my muscles, dark-red blood would rushed out of my knee. I had to learn how to walk all over again. I was thinking " Why on earth would God wanna restart my life with a more difficult level ?".
Determination
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| A lot of Cardio Done Here, Too skinny LOL |
I was determined not to ever give up on myself. I was down at my lowest point again but I bounced back up as soon as possible. I tried countless meal plan and workout routines posted in the internet, I was the subject to my own experimentation and it takes a lot faith to know that your effort is worth it.
Well, of course you can hire a personal trainer to help you reach your goal but one point in time, you must do some trial-and-error method on yourself to know what works for you and what don't.
Mistakes Made By Me As A Newbie
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| 18 y/o |
I thought that a low-carb or no carb diet
(Atkins Diet) and a lot of cardio would get the fat off me. Of course it did, but along the way I lost all my muscles, or better worded the insignificant amount of muscle I had left.
I really had no idea about the calories in versus calories out versus whether I was even trying or not, let alone if my cardio was performed in the fat burning zone.
So, my biggest mistake were eating and training and not knowing when I should or why I was; basically
I had no accountability for my efforts. Well, ignorance on fire will take you to the body you never ever dreamed off but in order to build an ideal physique; that comes after education.
My workout
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| 18 y/o ( Mid of 2012) |
Monday - Chest
- Incline Barbell Bench Press 4 x 8
- Flat Barbell Bench Press 4 x 8
- Cable / Dumbbell Flyes 3 x 10
- Decline Dumbbell Bench Press
- Dips 3 x drop set
- Push-ups - Failure
Tuesday - Biceps / Triceps
- Barbell Curls 4 x 8
- Triceps Dumbbell Extension 4 x 10
- Heavy Hammer Curls 5 x 6-7
- Close-grip Bench Press 4 x 8
- Cable Curls 3 x drop set
- Skull Crusher
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| 18 y/o ( End of 2012 ) |
Wednesday - Rest
Thursday- Legs
- Squats 5 x 7-8
- Lunges 3 x 10
- Leg Press 3 x 10
- Leg Curls 3 x drop set
- Leg Extension 3 x drop set
Friday- Rest
Saturday- Back / Traps
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| 18 y/o ( End of 2012 ) |
- Deadlift 4 x 7-8
- Bent over Barbell Rows 3 x 8
- Seated Cable Rows 3 x 8
- Barbell Shrugs 4 x 8
- Wide Grip Pull Down 3 x 10
- Close Grip Pull Down 3 x 10
Saturday- Rest
Sunday - Shoulder / Abs
- Military Press 4 x 8
- Barbell Upright Rows 3 x 8
- Side Raises 3 x 10
- Weighted Leg Raises 4 x 10
- Standing Cable Crunches 3 x drop set
Gaining Mass and Strength
I wasn't really satisfied with my strength. So, I decided to change my workout routine and slowly increase my calories intake by around 200 kcalories until I felt that my body have reached a stagnant growth then I will increase my calories intake again.
My Workout:
Currently, my main focus is to gain mass and strength, I would normally do two compound exercises (usually one Push and one Pull ) in one workout session. For example, Flat Bench Press ( Push exercise ) 7 x 5 and Bent-over Barbell Rows ( Pull Exercise ) 6 x 5, and some isolation exercises if I still have the energy left to get some pump.
My Supplements
- Whey Protein
- Casein Protein
- Pre-workout
- Glutamine
- Multi-vitamin
My Meal Plan
- Meal 1 - 8 eggs ( 2 yolks ) with multi-grain bread
- Meal 2 - Protein Shake + Banana
- Meal 3 - Brown Rice + Meat + Vegetables
- Meal 4 - Pasta + Meat + Vegetables
- Meal 5 - Sweet Potato + Protein Shake
- Meal 6 - Brown Rice + Fish + Vegetables
- Meal 7 - Casein + Peanut Butter + Milk
Meat - Pork, Chicken, Beef, Mutton
Vegetables - Broccoli, Asparagus or anything else
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Picture Of My Back in 2012 (63 kg)INTO |
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| Picture Of My Back in 2013 (75 kg) |
My Bodybuilding Principles
- Work your muscles, not the weight.
- Embrace the pain of hard work or suffer the pain of defeat
- Haters are my Motivators
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