My TRANSFORMATION write-up!

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My TRANSFORMATION write-up!

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ahmadfaiz

30 Oct 11 12:03 am

Post: #1 [726]

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STATS
Name: Ahmad Faiz
Age:19
Where: Malaysia
Height: 5'8
Weight: 162Lbs
Years Bodybuilding: 2
Fav bodypart: Chest
Fav exercise: Flat dumbbell press

How Did You Get Started?
It was during my early teen years when i started lifting my first dumbbells, but i didn't take it seriously and barely know how to even perform the proper technique.At that stage i was just lifting mainly for my sports performance when i was heavily involved in track event, 100meter and 200meter sprint. After few year passing by i just realized of how skinny i am and unsymmetrical as to my upper body and lower body development. Knowing that i wanna make changes toward my body, i started spending some time googleing on the net, which than come across the bodybuilding.com website. From there i started joining bodyspace, and my transformation gradually paced up.

What workout plan worked best for you?
I like to keep my workout sets between 8-12 reps for the heavy ones and 15-20reps for the medium weight, to keep the pump and tension throughout.The idea for me during my workout is to Always focus on the contraction and technique rather than pulling/pushing the weights on and off. Keep is steady and i will assure injury free.
Example of my training splits:
Gradually increase the weight as the reps decreased.

Monday:Chest/abs
-Flat barbell bench press 2warmup sets 4sets of 8-12 reps
-Flat dumbbell fly 4sets of 8-15reps
-Incline dumbbell press 4sets of 8-15reps
-Incline dumbbell fly 4sets of 8-15reps
-hanging leg raise 4sets of 15reps
-decline crunches 3sets of 5reps ( ensure focus on contraction)

Tuesday:Back
-Wide-Grip lat pulldowns 5sets of 8-15reps
-Cable rows 3sets of 8-15reps
-Dumbbell rows 3sets of 8-15reps
-Deadlift 4sets of 8-12reps
-Underhand cable pulldowns 8-15reps

Wednesday:Legs/abs
-Leg extensions 4sets 12-15reps
-Barbell full squat 4sets 6-12reps
-Lying leg push 3sets 8-12reps
-Dumbbell Lunges 3sets of 15reps
-hanging leg raise 4sets of 15reps
-decline crunches 3sets of 5reps ( ensure focus on contraction)

Thursday:Biceps/Triceps
-Barbell curls 4sets of 8-12reps
-Concentration dumbbell curl 3sets of 8-12reps
-Dumbbell hammer curls 2sets of 8-12reps
-Close-grip EZ bar curls 1sets of 15,12,10,8reps (dropset/reducing weight)

-Triceps pushdown Vbar attachment 3sets of 8-12reps
-Skull crusher 3sets of 8-12reps
-Close-grip bench press 3sets of 8-12reps
-Dips 2sets perform till failure

Friday:Shoulder/abs
-Dumbbell Press 2warmup sets 4sets of 8-15reps
-Front and side dumbbell lateral raise *superset* 4sets of 12reps
-Reverse fly 4sets of 8-15reps

- Hide quoted text -

-hanging leg raise 4sets of 15reps
-decline crunches 3sets of 5reps ( ensure focus on contraction)

Saturday:Rest
Sunday:Rest
Cardio is done by playing sports anytime during saturday/sunday. etc....Sprinting,Jogging,Swimming and Basketball.

Also its best to keep your training session within 30min up to an hour and 15min max! anything longer than that, your basically not doing it right. i personally preffer keeping it within 45min for every session

What nutrition plan has worked best for you?
One of the most important thing that i would like to stress on nutrition is to eat healthy food, either your just living healthy lifestyle or doing any sports. If you eat crap you will be crap!Healthy food to me can be defined as, whole food, non processed food and defenitely not fastfood,etc...Macdonal.My principle is easy, ensure u have a balance diet which include nutrition from verity food source and keep the food intake of every 3hours containing portion of protein, carbohydrate and fats. This routine puts your body in a prime mode which accelerate fat burning.In other words make sure you NEVER skip your meal if you want to stay lean.
below are some of example of my food source.

my protein source: milk,eggs,lean beef,chicken breast,cheese slice

carbohydrate source: wholemeal bread,wholegrain cereal,potato,white rice, oatmeal,fruits and banana

fat source: olive oil,peanut butter, fish oil

Example: my meal plan during workout days:

Meal 1: -Fried 3whole egg and 3egg whites with butter
            -5spoon size of oatmeal
            -fish oil
            -multivitamin

Meal 2: -6oz of chicken brest
-1potato
-few servings of salad

Meal 3: -6oz of chicken brest
            -1potato
            -few servings of salad

Meal 4: -(preworkout)
            -1table spoon of glucose powder ( can get em from giant or any superstore market)

Meal 5: -(postworkout)
            -1scoop of whey protein

Meal 6: 2wholemeal bread toast which peanutbutter

Meal 7: -6oz of chicken breast
            -1portion of white rice
            - a serving of vegetables

Throughout the day i will consume around a gallon of water, make sure you stay away from soda drinks if you do not want a bigger guts,etc..coke.

What supplements have given you the greatest gains?
-Optimum Whey protein
-multivitamin
-fish oil

What motivates you to follow a healthy lifestyle?
Day in and day out make it possible to stay motivated!Seeing result is one of the reasons. But being fully responsible towards the development of yourself is a huge. I would also say that when you are healthy a lot of great benefits outweight negativity.

What one tip you would give to other bodybuilders?
First thing first, drop the ego down! always allow yourself to keep learning things, you might think you know all but there's alot more that you can learn. Ensure that you keep it consistent, and visualize your goal and break them into smaller one, etc...daily routine.Stick to it and you will be successful in bodybuilding and life! One last thing, is to NEVER NEVER NEVER let anyone tell you what you cannot do! you determine what you are to become not others!

Natural athlete and drug free for life. At the end of the day you can do whatever the FUCK you want to do!

ahmadfaiz

30 Oct 11 12:21 am

Post: #2 [732]

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Posts: 5

Reputation:
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Dislikes:-5
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Do help me out by liking this photo of mine and also reposting the link on your facebook wall! your support would be very much appreciated! hope this article would give you guys the gerenal overview of how my transformation journey look likes and give you guys the head start towards your goal! all the best and thanks again for the wonderful support. love you all always!

http://www.facebook.com/photo.php?fbid=165506650206028&set=t.1596963611&type=1&theater

Natural athlete and drug free for life. At the end of the day you can do whatever the FUCK you want to do!