My SURGE Workout Fuel Journal

Diet and Nutrition
1


My 2 bottles of SURGE Workout Fuel finally arrived this evening. I was busted by Indonesian customs and they screwed me, so my SURGE Workout Fuel ended up costing me friggin $200; that was for Product + Postal + Brown Envelope.

I am going to be keeping an objective journal on my usage of SURGE Workout Fuel over the next five weeks.

I only have about one year?s solid training under my belt so ?constructive? comments from more experienced lifters will be most welcome!

I will be taking SURGE Workout Fuel as recommended; 1 scoop in 10 oz of cold water.

I have some questions that maybe some of you can help me with before I start tomorrow.

Currently I lift for 45 minutes and then I follow a 45 minute RPM (spinning) class.

I can only get to the gym 3 times per week; Tue, Thu (evening) and Sat (morning). Here in Indonesia it?s the rainy season so I can forget about any outdoor interval training, this is why I do the RPM class after my workouts; it enables me to do my interval training 3 times a week, so it?s practical and cycling is about the only cardio that I don?t loath.

Should I continue with the RPM class or should I just focus on my strength training?

My daily calories are about 2000 at the moment; keeping my carb intake at 100g and my protein intake at 300g per day. I also feed on a ton of veg (all green) to fill me up with fiber. And living in Indonesia has its advantages; the fish is cheap here so I feed on lots of it!

Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3

I am also taking Whey protein; one shake on non-workout days (40g protein + 12 oz of cold water) and two shakes on workout days (one in the afternoon then my next shake I?ll take half before my workout and then the other half when finished).

I started losing weight (fat) in January 2008; then I clocked the scales at 302lbs (but the heaviest I have been was 310lbs, my height is 5?11ft) and now a year later I am 253lbs so I have already shifted 49lbs, but it?s not good enough! I want to get down to 220lbs so still another 33lbs! Ok now you know that I can add and subtract.

Ok I have been wrestling with putting these photos up here, they are bloody embarrassing but I am going to go ahead and put them up and believe that I can kick ass and change them over the next 5 weeks, so here goes!

PROGRESS PHOTOS FROM FEB 4th 2008 TO FEB 4th 2009

I will post again tomorrow after my first SURGE Workout Fueled workout :stuck_out_tongue:

2

Tear it up dude, keep in mind that while the Surge is a great product, 90% of it will be the intensity of your workout. You should be able to make a decent dent in 5 weeks time… Although in actuality you will need to be at this for MUCH LONGER than that to have a “good” body and good health. Its a life long game.

3

[quote]Lonnie123 wrote:
Tear it up dude, keep in mind that while the Surge is a great product, 90% of it will be the intensity of your workout. You should be able to make a decent dent in 5 weeks time… Although in actuality you will need to be at this for MUCH LONGER than that to have a “good” body and good health. Its a life long game.[/quote]

Yeah man I am in this for life! It’s about developing solid exercise and nutrition habits and following them until they put me in the ground!

4

Ok I intended to post something last night after my first workout taking SWF, my excuse it that I dashed out after work to my workout and then when I got home I was met by a tired and frustrated wife, my son (21 months) was running her round in circles.

I started taking SWF 15 min before my workout, following the recommended amounts.

Last night was leg night and I started to pound away. Here in Indonesia everything is in Kilograms so that’s what I’ll use here, ok wait that’s lame and lazy, I’ll open a converter and give you the lbs as well.

Calf Raises 85kg (187lbs) 20-25 reps, 5 sets (1 & 2=25, 3, 4 & 5=20)
Leg Press 85kg (187lbs) 20-30 reps, 5 sets (1 & 2=30, 3=25, 4 & 5=20)
Leg Extensions 65kg (143lbs) 25-30 reps, 4 sets (1 & 2=30, 3, 4 & 5=20)
Dumbbell Lunge 18kg x2 (39.6lbs x2) 20-25 reps, 3 sets (1 & 2=25, 3=20)
Seated Leg Curl 60kg (132lbs) 25-30 reps, 3 sets (1 & 2=30, 3=25)
Bridge (body weight) 30 reps, 3 sets
Flutter Kicks (body weight) 30 reps, 3 sets

Ok I must admit I am a serious skeptic, I know about the placebo effect and if after two weeks I can still produce this kind of workout and leave the gym feeling like I want to run a race then I?ll become a believer.

At 4am this morning (Fri 6th Feb 09) I went for a jog for the first time in ages, I cranked out 25 minutes of a lame, start-stop jog. I am going to stop with my RPM class after my workouts and do a jog in the mornings of my off workout days.

Like this;

Mon = Jog (AM)
Tue = Workout (PM)
Wed = Jog (AM)
Thu = Workout (PM)
Fri = Jog (AM)
Sat = Workout (AM)
Sun = Total Rest

One question that I do have is this; I made my SWF 2 scoops (60g) and 20 oz of cold water. I started sipping that 15 before and then during my workout (60 min) and then sipped it for another 25 min after my workout.

But what I want to know is should I make an extra drink; 1 scoop with 10 oz drink half before my workout, keep my 20 oz drink (2 scoops) for my 60 min workout and then drink the other half of my 10 oz drink in 30 mins after my workout.

5

[quote]andrewscott wrote:

But what I want to know is should I make an extra drink; 1 scoop with 10 oz drink half before my workout, keep my 20 oz drink (2 scoops) for my 60 min workout and then drink the other half of my 10 oz drink in 30 mins after my workout.

[/quote]

Id leave the SWF to 2 scoops pre/during workout and get some fast carbs/protein post workout.

IMO you’d also be better walking or something lower impact than jogging. Speaking from experience I use to be around 5’9 250 of pop tart muscle(fat) while playing basketball 3-5 days a week. My knees HATED me!!! Still they give me some slight pain here and there.

Can’t wait to see your update pics in say, 6months. Stay motivated and your transformation will be jaw dropping.

HARDWORK=RESULTS

6

[quote]jdarkraget wrote:

IMO you’d also be better walking or something lower impact than jogging. Speaking from experience I use to be around 5’9 250 of pop tart muscle(fat) while playing basketball 3-5 days a week. My knees HATED me!!! Still they give me some slight pain here and there.[/quote]

Yeah I don’t want to go into any injury zone any time soon. I just need to have some interval training on my days off to burn some more calories.

Something that I can do in the morning before I eat my breakfast to I can attack the fat store instead of burning breakfast calories.

Thanks for your input jdarkraget!

7

Hi there, I’m also from Indonesia and it’s a pain in the ass dealin with customs (I ordered supps online once before). Im currently studying in Vancouver though so no supps problem for now :smiley:

8

[quote]skip11 wrote:
Hi there, I’m also from Indonesia and it’s a pain in the ass dealin with customs (I ordered supps online once before). Im currently studying in Vancouver though so no supps problem for now :D[/quote]

Halo Skip11, dari mana di Indonesia? Saya uda 6 tahun disini. Saya tinggal di Surabaya.

Ya mungkin saya pikir lagi kalau beli suplamen lagi, ahirnya saya harus bayar Rp.965,000 baru bisa dapat, nda apa2 yg pinting orang kustoms bisa beli kopi ha ha ha ha :stuck_out_tongue:

Jadi berapa lama di Kanada? Belajar atau kerja disana?

9

hahaha… saya dari jakarta (tangerang actually). di canada 4 ato 5 tahun, currently attending university hehe.

10

Saturday morning (7/2/09) and I am typing this into Word because my crappy internet is not connecting.
I started my workout at about 6:15am and today was all about chest, back and abs;

Bench Press = 15kg (33lbs) 3 sets with 20 reps
Dumbbell Pullover = 16kg (35lbs) 3 sets (1 & 2=15, 3=12)
Butterfly* = 40kg (88lbs) 3 sets with 20 reps
Lat Pulldown* (wide grip) = 40kg (88lbs) 3 sets (1=20, 2 & 3=15)
Cable Rows* = 40kg (88lbs) 3 sets with 15 reps
Lat Pulldown* (wide grip, behind neck) = 33kg (72lbs) 3 sets with 20 reps
Plank = 3 sets (1=30sec, 2=20sec, 3=10sec)
Crunch (fingers pass knees) = 3 sets (1=15, 2=12, 3=10)
Oblique Crunch = 3 sets (1=15, 2=12, 3=10)
Crunch (arms folded across chest) = 3 sets (1=15, 2=12, 3=10)
Abs Machine* (sitting position) = 45kg (99lbs) 3 sets with 20 reps
Torso Rotation* 45kg = (99lbs) 3 sets with 30 reps

  • = Workout machine was used.

I took about 65 to 70 minutes to complete this session and finished sipping my SWF 15 min after this workout.

I felt good today, and again went home with a feeling that I wanted to do some more.

Tomorrow will be my day off from everything, but on Monday I plan on going for a 30 minute swim. I found out a few days ago that there is a swimming pool about a 5 min motorbike ride from my house, hidden in another estate.

Since I started this fat loss journey (Jan 11th 2008) I have avoided swimming, and I dont mean to boast but Im like a fish, but a fish with hideous man-boobs!

Asia is a very harsh place for fat people, they just cant keep their mouths shut when they see you and they will say stuff anal stuff like; Why are you so fat?, Why dont you go on a diet?, etc, etc…

I grew up in Scotland and going through school (of hard knocks) I became a fighter. If you say anything to me like that, I am going to tear the head off you! Now I have tried to control my temper when the people here say that to me because I know its a cultural thing and I should be more understanding, but forget it mate, its like sticking your hand in fire and trying not to scream!

Anyways enough of that crap! I am keeping going with the SWF and for now so far so good, but I am not yet a convert. There is still that sceptic inside me that wants to see it passed the two week mark before I sell my soul to Biotest.

11

I have just hopped on the scales for the 41st time since my weight loss saga began and I have dropped another 5 lbs this week!

This brings my weight down to 249 lbs.

You can check out my other weigh-ins from when I started at 302 lbs.

http://disciplineorregret.com/?page_id=246

Later today (if the rain stops) I’ll be going to check out a local swimming pool. I am hoping that I can go there in the mornings (off workout days; Mon, Wed & Fri) for 30 mins.

So if all goes well…

(meaning that I can go to this swimming pool early, I am hoping that I can go at 4am, but 5am at the latest)

…then I’ll be going for my first swim tomorrow morning.

On Tuesday (10/2/09) evening I will be hitting the gym to tear up my shoulders, biceps and triceps.

12

This shirt was tight about a year ago!

13

Weak ass workout, that’s what I’m calling last nights workout! I followed the Surge Workout Fuel sipping routine as normal.

I worked on my shoulders, biceps and triceps;

  1. DB Incline Shoulder Raise: 14kg (30.8lbs)3 sets 10-15 reps (1=15, 2 & 3= 10)

  2. BB Upright Dow: 15kg (33lbs) 3 sets, 12-15 reps (1&2=15, 3=12)

  3. Cable Push Downs: 20kg (44lbs) 3 sets, 12-15 reps (1&2=15, 3=12)

  4. Triceps Push Down*: 50kg (110lbs) 3 sets, 15 reps

  5. Triceps Extensions*: 30kg (66lbs) 3 sets, 20 reps

  6. Shoulder Press*: 25kg (55lbs) 3 sets, 20 reps

  7. Bicep Concentration Curls*: 30kg (66lbs) 3 sets, 12-20 reps (1=20, 2=15 & 3=12)

  8. Bicep Curls*: 25kg (55lbs) 3 sets, 20 reps.

I’ve no excuses, it was a crappy workout with a crappy effort!

14

Last night didn’t really go the way I planned, I did a really great leg workout which went from 5pm right up until 3am this morning!

Calf Raises 90kg (198lbs) 20-25 reps, 5 sets (1, 2 & 3=25, 4 & 5=20)

Leg Press 90kg (198lbs) 20-30 reps, 5 sets (1 & 2=30, 3=25, 4 & 5=20)

Leg Extensions 70kg (154lbs) 25 reps, 4 sets

Seated Leg Curl 65kg (143lbs) 25 reps, 3 sets

Toilet Run (body weight) 63 reps! (although body weight did get lighter)

Ok so I powered through about 30 minutes of my workout, nearly had an accident with the seated curl that would have redecorated the gym (thank God that didn’t happen!)

I hopped off home as quick as I could and the storm settled about sometime after 3am.

Must have eaten something that did not agree! :frowning: