Yeah, indeed. Still dont know what is the exact ans thou, but one thing i benefits on my HIIT is tat, my calf seems to have gain abit in size thou hehe thx to the skipping thinggy. I will skip HIIT for this week, and see how does it goes :S

True enuf, for the last 3 or 4 weeks i have been only doing HIIT once a week, yet still i can see my progress .... i wonder if thats the power of l-cartinine or wat. lol.

crap
i got a lot to catchup to

nah
ramai sangat people improving

I vote we all go on a food trip.

LOL. Speaking of Melaka, bro, MMU Open Day this weekend right?

thanks for all the sifus comments
it has been a while not gaining so many valuable advice from you all here.

To start with, I hate to see myself having such loose top, my belly and with 32 " waist (is that not fat).  Cant stand that hence, I kept saying I wanna loose my belly fat.

To be frank, I may have said this before.  I joined gym in Dec 2008, only started going regularly and carried weight in June 2009 and Sept took fat burner till Dec 2009.  Jan till March 2010 been lepaking till recently, forcing myself to go to the gym no matter how late I work until, sometimes even at 9pm.

Any how I still think I have to give some credit to myself, else wont think i have motivation to go workout anymore

1. Last time was hard to even lift 5kg at 1 side using smith machine.  compared to now 25kg.
2. Last time doing bicep curl, started at 20kg and now 43kg (if not mistaken).
3. A gym fren of mine, who used to be stronger than me was defeated by me, as he was only doing cardio and biceps. 
4. Last time Cardio can only do speed 6-7, now 7 to 9

So I consider myself having slight improvement.  Of course, I could do better.

I totally agree with John that I need a training partner to push me.  But I am too shy to ask around seeing that everyone is soooo biggggg.

I have a lackadaisical attitude. Someday, when I am in a mood, I can do a better job and someday I just cant.  I still remember when I did bicep curl, I did not do it properly, lifted my arm also.  Someone pointed out mistake (i think he is kmaru's fren-if i am not wrong, we work in the same gym), at first, I felt embarrassed. After that now whenever I do bicep curl I manage to do it properly already.  Last time 43kg I had to lift up my arm as it was too heavy, now I can handle it quite alright. 

So my plan would be 1, 3, 5 work out, 2, 4 swimming,

Do i need to take protein?  or just eat normal saja?

Actually I am not very ambitious, just wish to be



this is not big right? 

cheers and thanks for all the advice again 

I don't even go above 40kg for my bicep curls. Gee. I think that guy should reduce the weight and go for proper contraction. Bodybuilding is about feel, not poundage. Progression is measured by size first, then poundage second. I keep trying to drill that into beginners. I don't know why they don't listen. *sob*wails... I'm so hurt. Sniff*

Emo moment lor. I guess I'm having my period. Heavy flow. Crampy.

Honestly I'm not a big fan of ab exercises. I hate the feeling I get from doing them, and now I only do like 5 sets of 15 reps of ab exercises once every 2 weeks. Abs are easy to form and shape, the only thing is to get rid of the fat on your tummy.

LOW carbs, high protein, high fat diet. Consistency, persistence, patience is what you need.