I will try to keep the exercise under 1 hour. Usually I train 1 day 3 bodypart. Main bodypart with 4 exercise. The other body part, 2 exercise.

looks like cannot drink milk or whey protein anymore at night ? let's see what bb site will say about this

some say swimming is not that good to lose fat. try searching google regarding this.

about eating at night. if you are eating like 1000kcal right before you sleep, of coz it will make you gain weight. you won't be using much energy during your sleep. Also, the food you eat also determine either you gain weight or muscle. Protein is ok I guess. The carb is the problem if eaten too much before sleep.

Sometime I consume omega 3 1 before eat, then 1 more after eat.

yes, just see you 1 time only

yes, i've stopped gym for 3 weeks plus. My poundage drops and every training day will come with DOMS. the least DOM is on the back day. The worst DOM is on the leg day. 4 days DOMS. Even on 5th day can feel the DOMS if give my thigh a massage. Walking like a penguin. worst is when going down the stairs.

This post has been edited by kurtkob78: Sep 28 2009, 11:16 PM

guys, deadlift is consider a leg workout or back workout ?

for me bf% is for your goal. When you reach your goal, then set a new goal. A better goal that is.

david, it's weird for you cannot reduce any weight . . . try to time your carb consumption. no carb or low carb low GI for pre cardio. Try eliminate milk from your diet and don't consume too much fruit. Limit to like 3 apples max a day for example.

This post has been edited by kurtkob78: Jan 5 2010, 07:42 PM

As long as you are not sore, so you can repeat the same bodypart again the next day ? I now interested to build my pull up

This post has been edited by kurtkob78: Jan 6 2010, 10:23 PM

guys, i've been gyming for a year and then the gym near my area closed. So, Now I'm doing only bodyweight exercises on the park to build muscle. Here is my routine.

Chest and Tricep day

Chest

decline pushup
4x12
Incline pushup
4x12

Tricep

Close grip incline pushup
3x12
Dip on parallel bar
3x12
Dip on a bench
3x12

Back + bicep day

Pull up
1x8
Chin up
1x8
Repeat above 3x

Negative pull up
1x6
Negative chin up
1x6
Repeat above 3x

Not doing anything with leg cause no idea what to do.

Is this sufficient to build muscle. Or any suggestion what exercise to do ? thanks

This post has been edited by kurtkob78: Jan 26 2010, 08:27 AM

thanks guys for the exercise suggestions ... I will try to introduce in my routine. hope to gain some more muscle with bodyweight exercise ... will post the picture if successful !!

btw, i'm still struggling to do 3x8 pullup with perfect form. maybe I need to eat more carb

Chin up is easier than pull up. I donno why. And wide pull up is harder than narrow pull up. I'm working on my wide pullup now. What's you guys max pull up ?

what u mean ? Pull up ? I find that pull up use alot of my energy. Can do set 1 with almost perfect form. Set 2, with worse form and set 3 with worst form. Pull up drain so much of the energy. Now I'm trying to eat more carb before pull up session

then I just need to train my lats more. Besides doing pullup, got isolation exercise for lats ?

This Tuesday I will start the armstrong pullup program. Sound interesting

---

Added on January 28, 2010, 10:50 pmguys, i found 1 interesting website about sport nutrition. It says that a person need at least 130g of carb a day to function properly. If like this, can we get ripped with the consumption of 130g of carb per day ? Sigh

http://www.healthline.com/hlbook/advanced-sports-nutrition

This post has been edited by kurtkob78: Jan 28 2010, 10:50 PM

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

I dont know about that. Maybe ask someone who has tried taking about 90gram of protein a day to build muscle. Is it possible.?

But if you are bulking up and taking about 90gram of protein only, then you have to eat alot of carb and fat to increase calorie intake to bulk

Are you focusing on fat loss ? Then i guess it's ok. If for mass, do the weight first. then cardio for around 20 mins

you are like me. Keep doing it. Maybe some day you can do full ROM for 3 sets.

I've trained alot of pullup. Now I can do clapping pull up for 2 times I'm surprised I can actually do it ... Before this I cannot do 1 wide grip pull up. Now can do 3x8 reps wide grip pullups

Guys, I'm also in the cutting phase now until the end of April. Targetting single digit body fat if possible. If not, maybe try to go to 12%. i am 63.5kg now My problem is, how much carb do I need to take a day ? When do I take it ? Do I need carb pre workout to prevent muscle loss and after workout to replenish the glycogen ? Is that the only time I can eat the carb ? .

This post has been edited by kurtkob78: Apr 4 2010, 10:48 AM