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**aurexie** · 05-12-2002, 09:46 AM

hello greetings....... i am from singapore the small tiny island.
well i have came across ironmagazine while surfing for solution to my weight problem.

i am rather confused.... could any one help me ...???

i am 184 cm about 6 foot.....
build size consider big for an asian...
weight 198 lbs... around 88 kg....

i just started my training to get into shape about 2 weeks ago ... losing around 2kg from 90kg to presently 88kg.

here is my schedule

monday

15minutes jogging on the track mill,upper body training

tuesday

15minutes jogging,30 minutes walking

wednesday

15minutes jogging,upper body training

thursday

15mintues jogging,30 minutes walking

friday

15minutes jogging,lower body training

saturday and sunday rest but will do some sports like judo on saturday and basketball on sunday..

i wanna ask is that is this training too much ?????
i am so called "soft"
which type of schedule should fit me?

2. rumours that protein powders are harmful for the body ...the body will grow bigger and more muslcar but ... if stop of slack of training will return to the normal state?

my friend who took protein powder face many problems like nose bleeding and others.

just wondering is it save to take protein powder? is there another way to substute protein powder with some food?

3.what kind of execise will help me get bigger at the shoulders?how to build up my chest and arms properly without damaging my body ??
i am kind of a so called spoon shape... but not in great terms..

**barc77** · 05-13-2002, 10:50 AM

I am sure you can find some help here. Try to be more specific on your fitness goals. Do you want to just lose some weight or do you want to pack on more muscle and become leaner? Also on over training, it would depend on what kind of upper and lower body training you are doing, how many sets/reps for each muscle group? Also I am not sure about doing that much cardio? I am curoius to see some of the replys about that. Some of the more experienced people can set you in the right direction depending on what your goals are.

**aurexie** · 05-13-2002, 11:12 AM

sorrie newbie in this formus...
well for starters .. i am trying to do both of them ...

my ulitmate goal is to be fit and muslcar... (muslcar in the sense not hoping to get way big size like terminator...)

just a nice body shape and visible muscles..

for my upper body training, i go to the gym ( a rather huge one with many machines )

did 7 different kind of machines but hitting the areas of bis, tris, chest, shoulder, and back.
( this is for upper body execise day )

my training method is firstly finding out my maxmium weight i can carry which i can do once.

for example the max weight i can life on a chest machine is 120lbs

i training method is 80lbs doing for 10 times, then followed by 90 lbs doing for 8 times, 100 lbs doing for 6 times, 110 lbs doing for 4 time.

i will do this type of training for the 7 machines.

after doing all of them i would rest for about 5 minutes and do a resistance training for example

like above the max weight is 120 i would do 80 lbs for 20 times for 7 different kind of machine....
this is my training for my upper body ...

**LittLe FraNk** · 05-17-2002, 08:26 AM

thats like pyramid stacking aint it thats like power training isnt it... some one prince gopro?? if you jsut want a muscular look why not just add more endurance exercices pull ups push ups

**Scotty the Body** · 05-17-2002, 09:52 AM

If your going to do a 3 day split, I'd do something like:
Monday
Chest/tri's/shoulders
Wednesday
Legs/Abs
Friday
Back/bi's/Traps

Use 3-4 exercises for large muscle groups like back/chest/legs with 3to4 sets.
For small muscle groups like Arms/shoulders/traps/calves, use 2-4 exercises with 2-3 sets.
Pyrimiding the wieght is fine, keep your reps from 6-10.

Diet is the key to your weight loss, cardio can also be used, do it after your weight workout though.

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