ooh, darkie what would u suggest for meals that lack protein? like chicken breast..? actually i could try that, but itll be taxing on parents bills haha.. i need to eat at least 1 chicken breast per meal? or easier on the snacks, 100g nuts or eggs? any advice on my workout routine? how can I improve it?

This post has been edited by cheezzzz: Apr 27 2010, 10:18 AM

at the moment 3 day split, looking for more gains in size over strength. and recovering from a tailbone/coccyx area injury, everytime i squat heavy i feel the pain. at the moment only using machines to replace squats..

im almost 180 oni.. not that tall ><

the pain is more like slightly above my tailbone.. but i recall feeling something click when i descend too quickly on a squat on a heavy set. the pain got worse as i started a new set, so i stopped after 1-2 reps. my good guess is cuz i didnt warm up properly.. usually my squats have my hamstrings stretched when under tension, partially sustaining the weigh but this time because of poor warmup and form the weight wasnt distributed well n bam. sigh.

This post has been edited by cheezzzz: Apr 27 2010, 01:30 PM

haha usually i do parallel but my mind tells me not low enough.. what a price to pay.. btw i tink i saw u the other day at safa.. u really frequent there dont you

im guessin haha, errr resembles u in ur workout journal? huge arms massive uperbody? hahaha. u were sitting near d screen i tink, i was sitting nx to d shisha shop lawl. last saturday night. u were w another 1-2 guys n a girl i think. ok sorry if its starting to sound stalker-ish lol.

icic.. any thing about my routine and diet i can improve on btw?

ooo sure! definitely will if i see u there again! haha really? haven met u guys in real life before haha..

icic..apparently its some plant protein concentrate, soy based - with really almost 99% absorbability.. its my mom's supplements, but deep down i know i could use some whey post WO n breakfast haha..

ill try to pack on more without relying on milk, any cheaper alternatives to chicken breasts?

what happens to the remaining egg yolk? an egg is about 6g of protein isit?

a few meaning 10?

lol 2-4 eggs? hahah u lost me there

owh yeah i take at least 3 a day.. i noe u guys eat a lotta egg whites but what do u guys do with the yolks? cook for some other dish? lol

owh. haha. i thought can go make pancakes ke ape.

thanks for the advice darkie! will try to work on my diet!

breakfast - 4 eggs with protein concentrate shake 2 scp (8g per scp)
snack - beef + bread (beef sandwich?)
lunch - rice vege fish + 250ml milk
snack - beef sandwich again
dinner - rice/bread + vege + beef + fish
supper - oats and a cup of milk, later gonna eat the left over beef from dinner.

meat are more or less 100g unless stated otherwise. trying to stop relying on milk.

breakfast - 4 eggs + protein shake
snack - minced beef
lunch/pre WO - meehoon with 2 eggs
post WO - protein shake + 1 mcD beefburger
dinner - beef,vege,oats
supper - oats and milk

WOD - Wednesday, 28/4/10

Deadlifts
1 x 15 x 20kg empty bar
1 x 15 x 30kg warm up ends here
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg

Pull ups assisted (25 lbs)
3 x 8-10 x BW

Hammer pull ups assisted (neutral grip, 25lbs)
3 x 8-10 x BW

Seated cable rows
1 x 15 x 10 lbs
1 x 12-15 x 15 lbs warm up ends here
1 x 10-12 x 20 lbs
2 x 8-10 x 25 lbs

Tricep cable pushdowns (both arms)
1 x 15 x 10 lbs warm up ends here
1 x 12 x 15 lbs
1 x 10 x 20 lbs
1 x 8 x 25 lbs (don rly rmb actually..)

2 sets each for plank and supermans

I think I made a mistake doing back/tri with deadlifts when my leg day is just 2 days away, worried about recovery. Maybe I should do back/tri on mon instead with chest/bi on weds. Anyways, workout was pretty good, worried if im undertraining though.. but at the rate im growing the chances of undereating > undertraining lol... any advice on my routine or diet?

This post has been edited by cheezzzz: Apr 28 2010, 08:56 PM

have u taken a break week? im guessing the fever is your rest week huh haha. have u done a deload since u plateau-ed (stumble this wall that made u struggle to earn your weights) ?

if for 3 consecutive workouts in a row you cannot get ur squat up, u can do a deload, lift 70-80% of the weight u stumbled at. and get that 3x5, or 5x5 in my case haha. only for that particular workout. if ur bench fail 3 workouts in a row, do the same.. do for any exercise.. then the next time u do that workout, try that weight u were stuck at again. sometimes, it really is mind over matter.

This post has been edited by cheezzzz: Apr 28 2010, 10:07 PM

switch to inverted rows for your rows. its simple. like doing a pushup, except on a smith machine bar. wait i got a vid for this 1.

http://www.youtube.com/watch?v=2xhcHKlsxIY

u wana noe if u got develop ur lats during rows, move ur elbow front n back n put ur other hand under ur armpit there. the lat, or 'wing' muscle..

to be honest, milk the cow dry. get the full gains u can out of your programme. that means to at least squat 1.5x BW for most str programme. i would continue if i were u, my injury is holding me back

erm, i take oats hehehe. add brown sugar oats are excellent carbs with a bit of protein. and yes u will tend to stop gaining when working out cuz ur body isnt in that calorie deficit state where it will consume n absorp whatever u give it. ectos like us rely on that state to gain weight haha. buy more chicken breast when u shop with your parents, beef does wonders too, has a higher caloric value compared to chicken breast.

This post has been edited by cheezzzz: Apr 29 2010, 12:00 AM

9ty5 : thanks for your comment bro! hahah its surprising i didnt think there would be bodybuilders on LYN that are health conscious. yeah one month ago when i just started stronglifts and eventually stopped due to my injury, it was not bad in the sense it allowed me to check my diet and workout plan, and to restructure it.

it was a push A push B 2 day split kinda training. just followed blindly and now trying to change to a 3 day split with respective body parts.

as for my diet lol, i was desperately trying to put on weight by drinking milk. realised it wasnt the best choice but it did work for weight gain. trying to not rely so much on milk. and yeah i could use a body check, though i just got back from a natural detox haha. now can fall sick, means my natural body system detox isnt as good as it was when I first detox-ed. where did u do yours?

ive got to post up my restructured workout n diet post as well, well once i feel its effective haha.now still in experimental phase. also, u only take egg whites isit? ive read somewhere taking both together is actually good for ur cholestrol as it lowers the LDL. but condition is that it isnt oxidized or cooked or heated or sumthin like that.. true?

thanks for your testi bro, very inspiring as well

what is wheat bix lol. some kinda wheat/oatmeal bar? neways VERY GOOD explanation on the part you should eat the moment you are awake. I find that not easy to do, I have a bad habit of rolling around my bed. But then again thats when absorption is at peak. Should work on that.

Hows your health now bro? still working out?

thanks man, still can do better. cuz after my 1month + of consistent stronglifts and gomad i went from 58 to now about 61-62. now in my 2nd month and injuries came up, travel to sg alot to meet gf, sick and now exams.. too many breaks.. trying to maintain my weight around there until I can resume training.

daaaaammmmnn man thats fast! hows progress now? deadlift squat bench? i think i have to do a form check on my squats, either that or work my way up again cuz i seem to be not lifting properly, which caused my injury. keep it up man! update your log!! hahaha

my forearms are small. wrists even smaller. heck my wrist is only slightly thicker than an oly bar (the part where u grip, not the biggger diameter ends).

they will grow. just do enough deadlift,bench,squat,bent over rows/inverted rows and overhead press. barbell workouts help your forearms grow. don need to isolate.

high 5 bro! more or less about there