The Physicals: Dave's Training Part 1

To prepare for our prewed photo shoot that's to be taken during mid September, both of us had to undergo a month of physical training to look our best.
Amids work, weekends and organising the wedding, we had to squeeze in time for a good effective workout. Due to the shortage of time, we choose a training regime that will produce the most results in the one month time span that we have, starting from mid August.

I decided to follow Edward Norton's Training Regime for American History X.

He went from looking like this:

To this:

Edward Norton has a small body frame, much similar to mine. The training regime he undertook focused on the upper body (shoulders and arms) to make him look lean and defined, rather than big and bulky.
Now that's exactly what I'm aiming for, making the shoulders and arms look bigger would make the shirts fit tighter hence looking more muscular, lol.

Diet:

1. Reduce my intake of fatty and oily food, which means most of local and chinese food, not crossing them out, just taking them in lesser amounts.

2. A high protein diet to develop and maintain the muscles. A daily protein intake of about 60g derived from eating lean meat, dairy products (milk, yogurt) and also supplements.
Note: I won't be taking any more Amino Pills as I used to, due to the fact that I've been doing less exercise and I have to admit aging does decrease the body's metabolism rate, so an excess of protein would be hard on the liver and will lead to fatty liver disease.
The only supplement I would be taking is L-Men's High Protein Formula which consists of 12g/serving of protein. Just the right amount and it's a local brand, much cheaper.

The Workout:

A balance of Weight Training, Cardio and Ab excercises. Hitting the gym three times a week, working on the abs on alternate days at home and 1 session of high intensive cardio session every Tuesdays.

1. Weight Training

Mondays I focus on the shoulders and biceps.

I do each of these excercises with a pair of dumbells.
3 sets of 12 reps each.

Overhead Raise

Alternating Front Raise

Lateral Raise

Bicep Curls

These exercises are the integral weight training exercises I do to make my shoulders and arms look bigger. Of course these have to be coupled together with the same amount of chest and back exercises to make the whole upper body even.

We'll look into the cardio and Ab training next time.