Thread: Enter the challenge today!

Will be following, good luck!

Given that you already have abs showing in your Before pics, I officially hate you! (j/k)

Good luck in the contest!

Thanks a lots for the quote! I will upload my diet and training tomorrow for the 1st day of starting! Hell now i have to go to Buffee to have my last desired meal!
Cheers Mate,

Originally Posted by ankormusclesport

Hi All,
I am here to enter the challenge. I will have a try no matter I win or not.
At least it give me motivation to hit the gym as hard as i can.
I am 5 feet 7 inches. 147 pounds and body fat is 12.72%
My goal is: "At the end of the challenge i should gain lean muscle mass to 160 pounds body weight and body fat is 8%".
Here are my Pictures:
Cheers

make sure you email the photos to the email address listed in the rules. We will then edit them in to your 1st post ourselves. Thanks !

YOu got a great start good luck

Originally Posted by ParadiseCup

make sure you email the photos to the email address listed in the rules. We will then edit them in to your 1st post ourselves. Thanks !

i got them in and will edit into 1st post. thanks !!

Looking good man. good luck!

As my first day I will begin with my lower part (Squat, Hamstring and Calves).
I have attach my training below the number is in Kg, and b = body weight.
Example: 50 x 15 = 50kg x 10 reps ; b x 10 = lift the body weight 10 times.
If there is any questions let me know i will adjust!

And my Diet is:
meal 1: 2 steaks, a bowls of Vegetable, a bowls of rice noodle
meal 2: Pre work out: protein shake
meal 3: Post work out: 2 chicken breast with a bowl of mix vegetables.
meal 4: Protein Shake
meal 5: Brown rice with a slice of steak
meal 6: Chicken soup with potatoes
meal 7: Protein Shake

Well, as i try to gain muscle weight, I will try to eat like I have never had before.
Cheers
Lee

Forgot to include in my post!
In order to lose weight you need to do cardio everyday like jogging cycling or swimming!
Cheers

Good luck, I know it is necessary at times, but cardio sucks. I'd rather life

Good luck, you look great already. You have some awesome goals

Hey man, welcome to the contest, We are looking for about the same thing, I am about 5'7" trying to get to 175 by the end of this contest...My bf% also says about 12.5% but your abs are a lot more developed. Looking forward to your progress, goodluck.

Originally Posted by ankormusclesport

As my first day I will begin with my lower part (Squat, Hamstring and Calves).
I have attach my training below the number is in Kg, and b = body weight.
Example: 50 x 15 = 50kg x 10 reps ; b x 10 = lift the body weight 10 times.
If there is any questions let me know i will adjust!

And my Diet is:
meal 1: 2 steaks, a bowls of Vegetable, a bowls of rice noodle
meal 2: Pre work out: protein shake
meal 3: Post work out: 2 chicken breast with a bowl of mix vegetables.
meal 4: Protein Shake
meal 5: Brown rice with a slice of steak
meal 6: Chicken soup with potatoes
meal 7: Protein Shake

Well, as i try to gain muscle weight, I will try to eat like I have never had before.
Cheers
Lee

Looks like a solid meal plan but if you wanted to save money you could swap the steaks with Eggs for meal one.....Try to work up to 10egg whites, 3 yokes with brown or white rice....Try to include a carb each meal while gaining and you weight should rise a lot and still stay clean, just dont spill over on carbs...I was doing 350+/- grams of protein and about 350+/- grams of carbs while I was gaining....I ate 3600-4000 calories a day while keeping fat grams under 100g for the most part....I was 147 in January and currently 165lbs and leaner then I was then.

It seems that you are in the right diet to gain weight! I will try some of your recipe. Hopefully it work for me too!
Thanks lots,
Lee

Today, everything is under control.
I am usually include 40 minutes cardio every day in the morning time before breakfast and in the evening before sleeping in order to get flat stomach while i am trying to gain muscle weight.
Diet for today:
Meal 1: 2 steaks with 2 eggs and 2 small cake after cardio
Meal 2: Banana protein shakes for Pre workout
Meal 3: Big meal todays for Pre workout. 3 steaks with 8 slices of bread with 1 tomatoes and 1 cucumbers.
Meal 4: Banana Protein Shakes
Meal 5: 2 Chicken Breasts with some rice
Meal 6: A bowl of vegetable mix with some lean pork meat
Meal 7: Before bed usually a protien shake without milk

And My today training is Chest/Shoulder/Triceps
For Chest and shoulder i divide in 2 part of my training, one with barbell, and the other with dumbbell. for today section is with dumbbell.

Chest
Incline dumbbell Flyes : 10x20, 12x20, 12x20, 16x20
Incline dumbbell Press: 16x20, 20x20, 20x20, 23x20
Bench dumbbell Flyes: 10x20, 12x20, 12x20, 16x20
Bench dumbbell Press: 16x20, 20x20, 20x20, 23x20
Cable Crossover: 5x20, 5x20, 10x20, 10x20
Shoulder
Dumbbell Press: 12x20, 12x20, 12x20, 12x20
Press Machine: 10x20, 20x20, 30x20, 40x20
Upright Rows: 10x20, 20x10, 30x10, 30x10
Machine Lateral raise: 10x15, 15x10, 20x10, 25x10
Triceps
Closegrip Bench Press: 30x20, 40x15, 50x10, 60x10
Cable push out: 10x20, 10x20, 15x20, 20x20
Cable push down: 15x20, 15x20, 15x20, 15x20

That's for today: It looks so many sets but normally the first set of my exercise is the warm up set.
Try hards,
Lee

goodluck bro. nice to see a fellow asian cat in here to !

Broken Ice - Or broken neck

ankormusclesports photos have been added

Thanks ParadiseCup !
Good day!

how did you get 12.7% bodyfat, id say with how visible your abs are you have to be at least 1-2% lower than that?

Originally Posted by newkid

how did you get 12.7% bodyfat, id say with how visible your abs are you have to be at least 1-2% lower than that?

Hey newkid,
That easy just input your weight and waist line then you get the result as the link below.
Body Fat Calculator
The result is just slightly different from other calculator. in here my body fat is 12.19% but other is 12.72%.
At least i know that i am 12% body fat.
Try It and train hard,
Lee

Originally Posted by ankormusclesport

Hey newkid,
That easy just input your weight and waist line then you get the result as the link below.
Body Fat Calculator
The result is just slightly different from other calculator. in here my body fat is 12.19% but other is 12.72%.
At least i know that i am 12% body fat.
Try It and train hard,
Lee

Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32%+ 25%+

As the day pass, I am planning today diet as below!
And my Diet is:
meal 1: 2 steaks, a bowls of Vegetable
meal 2: Pre work out: protein shake
meal 3: Post work out: 2 steaks and a bowl of brown rice mix vegetables.
meal 4: Protein Shake
meal 5: Brown rice with a slice of steak with some pumpkin
meal 6: Vegetables
meal 7: Protein Shake

I also have some supplement to support my daily like:
multi-vitamine
Omega 3
Glucosamine
Vitamine C
Energy Booster

My Training today is Back, Biceps and forearms

Back
Pull up: bodyweightx15 for 4 sets
Behind-neck pulldown: 50x15, 60x10, 70x10, 80x10
One-arm dumbell rows: 23x20 for 4 sets
Close-grip Cable rows: 50x15, 60x10, 70x10, 80x10
Shrugs: 40x20, 60x20, 80x20, 100x20

Biceps
Barbell pull up: 20x20, 20x20, 30x20, 30x20
Seated Dumbbell Curl:12x20, 12x20, 16x15, 16x15
One-arm Cable Curl: 5x20 for 4 sets
Spider Curl:30x15, 30x10 for 3 sets

Forearm
Reverse Curl: 10x20 for 4 sets
Decline Wrist Curl:4x30 for 2 sets
Decline reverse wrist Curl: 4x30 for 2 sets

I am looking forward for tomorrow doing my leg because i have a bit skinny legs
Cheers
Lee

Originally Posted by ankormusclesport

Hey newkid,
That easy just input your weight and waist line then you get the result as the link below.
Body Fat Calculator
The result is just slightly different from other calculator. in here my body fat is 12.19% but other is 12.72%.
At least i know that i am 12% body fat.
Try It and train hard,
Lee

imo your closer to 10% i dont know how accurate that calculator works but i know must are off.. i thought u had used calipers or got tested somewhere

Since yesterday i haven't updated due to the connection, I post the 4th day today!
My training yesterday is Squat/Hamstring/Calves and I did the light weight.

Squats
Squats Press Up: 80x30, 100x30, 120x30, 140x30
Squats: 20x20, 40x15, 60x10, 80x8
No sissy today
Leg Extension: 35x20, 40x20, 45x20, 50x20

Hamstring
Stiff-Leg Deadlifts: 20x12, 30x10, 40x10, 50x10
Lying Leg Curls: 10x10, 15x10, 20x10, 25x10

Calves
Dondkey Calves Raise: 50x30, 70x30, 90x30, 110x30
Seated Calf Raise: 45x20, 50x20, 55x20, 60x20

And The Diet is normally same as the day before.
Mostly Steak, Chicken and Vegetables
Cheers
Lee

Since yesterday i do some light weight, I have more energy today to train my Chest/Shoulder and Triceps.

Chest
Incline Presses: 30x20, 40x15, 50x10, 60x10, 70x8
Bench Presses: 40x20, 60x20, 80x10, 100x10
Decline Presses: 60x15, 70x10, 80x10

Shoulder
Behind neck presses: 10x20, 20x15, 30x10, 40x5
Incline one arm raise: 10x20, 12x20, 12x20, 16x20
Lateral raise: 10x20 (4 sets)

Triceps
Lying triceps Extension: 10x20, 20x15, 20x15, 30x10
Overhead Extension: 10x20, 20x15, 20x15, 30x10
Kickbacks: 10x20, 10x20, 12x20, 12x20

And the Diet same as before... I try to eat food with protein and essential fat!
Have a good day!
Lee


I forgot to include the abs training everyday early morning 10 minutes!

Today I train mid-Back/Biceps and forearms
Mid-Back
Pull up: 4 sets of 14 reps
Front Chin Pull down: 40x20, 50x20, 60x15, 70x10
Pullover: 4 sets of 23x20
Stiff-arm pulldown:10x20, 15x20, 20x20,25x15
T-bar closegrisp: 35x20, 40x20, 45x20, 50x20

Biceps
Barbell Curl: 10x20, 20x15, 30x10, 40x10
Incline Dumbbell Curls:12x10, 12x10, 16x10, 16x10
Barbell concentration: 4 sets of 10x20
Hammer Curls: 12x10, 12x10, 16x10, 16x10
One arm concentration: 12x15 for 4 sets

Forearms
Incline wrist: 4 sets of 10x20
Incline reverse wrist: 4 sets of 10x20

Now jump to diet!
meal 1: a bowl of wheat mix veggie and 1 chicken breast
meal 2: 2 steaks follow with 1 protein shake for post work out
meal 3: 2 chicken breasts with brown rice and a bowl of seaweed soup
meal 4: protein shake with banana
meal 5: 2 steaks
meal 6: one pizza, a bowl of spegatti
meal 7: protein shake with banana no meal

for abs training and cardio i spent 1 hour everyday before breakfast.
cheers
Lee

Originally Posted by ankormusclesport

Today I train mid-Back/Biceps and forearms
Mid-Back
Pull up: 4 sets of 14 reps
Front Chin Pull down: 40x20, 50x20, 60x15, 70x10
Pullover: 4 sets of 23x20
Stiff-arm pulldown:10x20, 15x20, 20x20,25x15
T-bar closegrisp: 35x20, 40x20, 45x20, 50x20

Biceps
Barbell Curl: 10x20, 20x15, 30x10, 40x10
Incline Dumbbell Curls:12x10, 12x10, 16x10, 16x10
Barbell concentration: 4 sets of 10x20
Hammer Curls: 12x10, 12x10, 16x10, 16x10
One arm concentration: 12x15 for 4 sets

Forearms
Incline wrist: 4 sets of 10x20
Incline reverse wrist: 4 sets of 10x20

Now jump to diet!
meal 1: a bowl of wheat mix veggie and 1 chicken breast
meal 2: 2 steaks follow with 1 protein shake for post work out
meal 3: 2 chicken breasts with brown rice and a bowl of seaweed soup
meal 4: protein shake with banana
meal 5: 2 steaks
meal 6: one pizza, a bowl of spegatti
meal 7: protein shake with banana no meal

for abs training and cardio i spent 1 hour everyday before breakfast.
cheers
Lee

I am a bit confused with your reps/weight used...Some of them look like the first number is the weight and second number is reps but others look like first is reps and second is weight...Can you clear that up for us, lol.

Meal plan looks good but whats with the Pizza so late in the day?