Well, I've never taken any supplements, soooo...yeah, you might want to consider using them.

Need some advice from u guys..

44% of bf.i'll do 5 x 5 or HIIT and good diet. i tot u join CF kan, why dont u ask ur PT

faiz, cardio 4 times a week. 30 minutes minimum. Eat clean and reduce your calories. good luck

Here's 2 of mine for comparison,one taken in Sep last year and the latest one 30th Jan this month!



My BMR still so low.

hey bro thanks for replying...btw,what do u mean by 5X5?...yup im in CF but pt too expensive

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Added on February 10, 2010, 8:11 pmthanks for the tip...i already cut down rice completely and replacing it with chapati instead

This post has been edited by faizpsp89: Feb 10 2010, 08:11 PM

Got 3 sessions free right??

Just google 5X5!

First result is for stronglifts!

Nope 2 only (B1 and B2)...ok bro

Hey guys,

Aside from those big gyms, where else can I go to use those machines to check my BF %? I tried the RM2 machine, but I don't think it's accurate.

i got mine from my school yesterday,for free!!

Hello, it's me again, can anyone try to estimate my body fat again? thanks!!

10-15% rough estimate.

At least thats what one of my friends that had a build like yours had before i got him to lift some serious weights and pack on more mass

This post has been edited by tineagle: Feb 10 2010, 11:04 PM

you have this forum and mr google, i dun think u shud get a PT...

and why chapati ??

Finally after a long long time.
I finally took a pic of myself with my new phone.
sorry for the bad quality.
using only a 2mega pixel blackberry hp camera.

I weight 86kg at 173cm.
I know i need to cardio like mad, but i just havent had that time or motivation to get it going.
Only did less than 5 times cardio in the past half year.

Any comment is welcome... Pls be gentle. =.=
hehe... been slacking for some time.
just started training my back...

http://img52.imageshack.us/img52/2833/img0...01002101021.jpg

http://img35.imageshack.us/img35/3405/img0...01002101023.jpg

http://img693.imageshack.us/img693/5370/im...01002101023.jpg

http://img39.imageshack.us/img39/9871/img0...01002101025.jpg

aiyo paiseh... posted in wrong thread, should be training one. =.=

This post has been edited by JonYeap: Feb 11 2010, 12:45 AM

I have been training my bench press on a smith machine for 5 months eversince i started gym (this gym doesnt have a power rack). By now i can only lift 17.5kg each side on bench press using a smith machine.
I went to another gym today and tried the power rack bench press, and i can only lift 25lbs each side(11.33kg). The difference is so big, and i have to use more strength to stabilize the barbell, shit, i felt like i started my workout all over again just like the past 5 months. Screw the machine.

Hmmm... 25lbs is not too bad i guess.
since u r a gal. =.=
hehehe

ahhah...yea..screw the machine..but 30kg bench (including bar ) is not bad for a gal....how many reps?

lol, im not a girl la omg =.= , im just using my sis's account.
each set 8-10reps for 3 sets.

ur not a gal ar... hmmm.... 8 -10... ...maybe too easy ?... 30kgs....is considerd light for a guy..but depend on your build also la.... my bench suffered ....now only benching about 60kgs x 7reps x3 set... is my limit...but ppl with big bod can bench waay more...

post up a pic !

how do we know... haha... u didnt say u guy also. =.=
well, errr... not too bad. how heavy r u 1st?
if u r 50kg+ or so, then not too bad.
if u above 80kg, then kind bad....