Alright So here's my first real attempt at a journal.

Hi I've been on here for a while now and you guys so far have given me great advice. So great that I'm now much wiser and greater then I was two years ago when I first joined.

As far as my goals go I wish to cut down my body fat probably to at least 6%because this guy at the gym who's absolutly ripped tells me not to go below that unless I'm a competative bodybuilder. I don't wish to be all that big in size I just wanna be lean and cut (who doesn't now in our days). I do weigh myself everyday first thing in the morning and now I'm 166 pounds and 5'9'' in height. I wanna try and lose some fat not weight because at one point I was too thin. Most of my life I was a chunky kid who barely ever exercised and ate alot of junk. Thank goodness I was never really obese, just always chunkier then most people. I always wanted to be lean and cut with nice abs.

I am no longer on a strict caloric diet because it was causing me to binge eat way too much. Now I eat till I'm full "enough" I take in plenty of veggies and protein through lean meats eggs (mostly egg whites) protein powder etc.. I also get EFA's through natural peanut butter, flaxseed oil, etc. I also try to take 2-3 servings of dairy a day usually such as fat free or 1% milk or fat free "plain" yogurt. I cut out sugars completly and white flour. I only eat whole grains on day's I practice Hung Gar such as 100% whole wheat bread (I enjoy when pigs fly low carb 100% whole wheat), whole grain pasta, and sometimes when I get the craving for it I make myself some pizza using whole grain crust but try to use low or sodium free bread from trader joes or I use the low carb bread I mentioned earlier. However on days I don't practice Hung Gar I don't eat starches at all.

For my training so far here's how it is.

I do cardio 6 days a week in the morning after I eat something small in protein. I try to do something different each and every time I go through a three day cycle. Eliptical one day, Stationary Bike another day, and either stairmaster or treadmill the other day. I do this for 20 minutes. I do the first three minutes at level 1 then crank it up higher for 2 minutes another 3 minutes steady level 1 pace then an extra 2 minutes crank it up even higher and then for another five minutes I do the same thing and for the last 5 minutes I go down to level one to cool off.

At least 2-3 days a week I do upper body and abs and lower back.

Here's so far what I've been doing:
Bench Press
Iso Lateral Row
Smith Shoulder Press
Dumbell Shrug
Swiss Ball Twisting Crunch
Back Raise

For 1-3 days a week so far I've been going to Hung Gar and that works my legs already enough. I've also been doing this kicking exercise that works my legs alot. Sometimes when I can't get to Hung Gar I do Cardio for anbother 20 minutes much later on during the day.

I also forgot to mention I've been taking Green Tea Extract as well. Sometimes if I'm up for it I go for walks usually about an hour to two hours worth.

Any comments please feel free to make any.

I will be posting pictures pretty soon.

you need to incorporate squats into your routine. Even though you say that your hung gar (sorry if I misspelled) works your legs enough (which is a different kind of work) squats will benefit your entire body. They are the number one exercise in my opinion, aside from deadlift (which I prefer a bit more).

as I just took another look, you need your deadlifts as well.

Squats
Deadlifts
Bench press
Behind the neck press (shoulders- my preference)
Bent over row or single dumbell row

Hung Gar is famous for it's stance work and sometimes when I can't make it to Hung Gar I'll do Squats as well

Ok so Hung Gar went good last night I'm now learning a new form and what not. I'm not ready to move up in rank quite yet though. I don't feel bad because I know my limits in martial arts. I still need to work on my stances too because those are stressed in Hung Gar.

As far as my Weight Training and what not goes I guess I've been doing ok. I'm about to do my cardio so that should go ok as long as I just do it. later on after an appointment I'm going to go to the gym and weight train. That should be good.

At least I get to see my girlfriend today later on I miss her lots we only get to see each like two to three days in the week.

So apparently I didn't get to weight train today I was too pissed off over some personal **** which I don't feel like mentioning. I should of been able to get a rush from being pissed off, but my mind was too clouded that I wouldn't have been able to concentrate at the gym. I swear I let my emotions get to the best of me.

I wish I could have made it to the gym to weight train today.

At least I did my cardio

I'm now at my girlfriends dorm for today and going to return tommorow hopeflly I'll be able to make it to Hung Gar in time bt then again who knows.

For now I need a good day of rest.

Today I didn't get to go to Hung Gar that's a shame but however I am going to do a cardio session so maybe as long as my diet is good I should do ok.

Today I decided to rev up my 20 minute cardio routine to 30 minutes. So I went on the Stationary bike for 30 minutes. In the afternoon I went back to the gym to weight train I only benched 180 for 3 reps. I have a note book of my weight training progress that I've been writing in for quite some time. I'll continue to do that so that'll keep me motivated. I just hope that the rest of this week goes good for me because it seems that latly I can't go a whole week without cheating once and I'm really trying not to do that.

I just started working at whole foods today. I did manage to do some cardio this morning however so that's good. Last night though I went to Hung Gar when I got home I ate my last meal some steak mixed veggies and whole grain bars. It probably isnt a good idea to eat that before bed. Because after I ate them I waited three hours to go to bed. So do any of you think that if I work out before eating my last meal of the day that I should refuel myself with carbs as well as protein or just stick to protein.

as long as you are within your calorie limits, dont worry about what time you eat.

carbs and protein pwo

I didn't have such a good weight trainig day I did a full body workout

Squats
Iso Lateral Row
Bench Press
Smith Behind the neck Press
Back Raise
Swiss Ball Twisting Crunch

Except I forgot to do my Dumbell Shrug and plus I'm kinda fighting a cold.

ok now I'm really fighting a cold I could barely sleep last night I'm actually up early I tried calling in to work but it's too early Today's just not a good day.

Time to update well as the days go by it just gets harder and harder to get to the gym or hung gar practice so don't be suprized if i dont write on this that much