haha cool.... im a fan + follower of ur blog too keep it up!!

i think ppl frm AU, UK, US etc are genetically that way (muscular, big build, big boned).... n their environment is also good for bblding. on top of that... food is good. i hear beef is very cheap in AU - good lean cuts too. and in US supps r cheap... especially whey.

hey r u wanting to cut or bulk? keto can be very catabolic if carried out for long periods of time.... a keto diet also shld not be run for more than 10 consecutive weeks at a go as it can affect ur thyroid, slowing ur metabolism in the long run. ur also missing out on alot of good stuff like fruits, veggies, and carbs like sweet potatoes, yams, brown rice, whole grains, beans etc also have great nutritional value and antioxdants

i would personally suggest AD or CKD (cyclic keto) if u wanna put on more muscle mass. these diets worked very well for me and i managed to hold on to more muscle mass this time round dieting. energy levels sustainable... cravings r also not so bad. u have one refeed day (24 hours or 48 hours of hi carb low fat, depending on ur body)... and its during these refeeds that u can really pack back the veggies, fruits, grains... and have that cheat meal too. ive also attempted Dan Duchaine's BodyOpus.... but felt it was too much work. :S the depletion workout at the end of the week is SHIT and very hard to follow exactly as it specifies.

and @ pedro... do you count calories and/or macros on the AD?? cos ive heard that u dont need to count calories on the conventional bb's low carb diet... but on any form of keto diet (CKD/AD/TKD etc) you need to track macros and calories. your 15kg loss sounds great!

Thank u for ur input, pedro
and to answer crab...

no, i dont cheat when i go out with friends or family. actually... ive not eaten with my family (outside cheat day) since i began cutting. i dont hang out with ppl also outside the gym. if i have to... i bring a can of tuna, or order steam fish. tandoori is ok also.... its tough at first but you'll get the hang of it. on top of that i find that being on the keto diet is more relaxed compared to the low-carb diet, since oil and fat is not a problem. if u reli cant find anything to eat... believe it or not deep fried burger patties work too!! (not for cutting tho... and please not every other night lol)

for cyclic keto, yes you refeed the carbs back during the weekends. this is the time where you eat up LOTS of veggies to compensate. NOT just junk and cheat food!!

you CAN have veggies during the week. just track ur amounts. broccoli, celery and spinach are low in carbs so you dont hv to worry so much. a tablespoon of psyllium husks = 4g carbs, most of it dietary fibre. stay away frm the starchier vegs like corn, peas, carrots.

and fruits are a complete NO outside refeed days cos fructose goes straight to the liver and refills glycogen too fast.

Very true. Never skimp on a good therapist. Terry recommended me a myotherapist that cost a whopping rm250/hour. I put off seeing him for a very long time until my injury (old hip injury that became chronic cos i didnt get it treated and STUPIDLY thought it would "go away") got really bad to the extent that I was walking with a limp. But i tell you... it was worth every cent. Only two sessions, and the pain was completely gone. And mind you... this was a pain that made me put off squatting for a year, and when i stood for too long or walked for too long it would lock or freeze up. Completely gone! He would be my first choice hands down if i had the funds to continue the myotherapy sessions on a regular/long term basis.

Hmmm... about cheaper alternative... i duno but i currently am seeing a chinese massage therapist who charges rm65 for 2 hours to help me with my hip and upper back (recent new injuries and pulls)... he also helps me loosen my hamstrings and quads and if theres still time he will work on my neck and delts too. not too bad... hurts like hell but 1-2 days later the muscles all feel good and refreshed.

This post has been edited by LadyVanity: Aug 12 2010, 05:06 PM

taman megah... above secret recipe.

X2.
we gonna meet many ppl like this along the way. just do what you do and dont ever let people get you down or sidetrack you

---

Added on August 21, 2010, 2:23 pmi think everyone has different opinions about aesthetics and beauty is very subjective. personally as a woman i still wanna be as feminine as possible - i still wanna look good in a dress and makeup and heels! but if thats what she wants for her body, for whatever reason, so be it
i definitely give her lots of respect for all the hard work shes put in to build that kinda body. im probly not even 1/4 of where she is now and i should probly go hide my head in a hole!

This post has been edited by LadyVanity: Aug 21 2010, 02:23 PM

dont increase ur weight... try to slow down your reps, concentrating on the negative rep. ive faced problems with my back training too and i did this for awhile which worked wonders. also i find that stretching and flexing between sets helps "activate" the back muscles, making it easier for me to "find" them lol.

dumbell rows and single-arm cable rows also help me get more "feel" and target the muscles more effectively.

try training legs earlier in the week? may give them more time to recover and wont affect ur other bodypart workouts, if it really is an issue.

hmmm well id say everyone is different. my routine may *not* work for you but heres a suggestion to consider.

start with ur legs first since they r the biggest muscles and they will need the most time to recover. good to "get them over with" first (i know most hate leg day) and train them whn ur still "fresh" from your off day. u can then train back 2 or 3 days after legs, when the soreness has lessened.

ur new routine looks ok. i used to train my lagging bodyparts on the first day of the week when im still fresh... so i make sure im not too tired to hit them as hard as i can... and i leave my stronger bodyparts to the end of the week. putting back day as the first day of the week might be beneficial for you in your case.

fri - sat working.... why dont u train on sunday???

if u really feel you wanna add another session for back (i personally dont think its very necessary tho) give at least 3 days apart before u train it again, and not 2 days back to back.

i meant u will hv more focus n strenght to train that bodypart since its the first workout of the week after ur rest.

ken, can you give ur thoughts n insight into the paleo diet?
from my POV it seems like a really good diet to follow offseason. its reasonable, non-restrictive and seems fairly easy to stick to cos it doesnt deprive you. as a matter of fact, the food lists look unbelievably GOOD!

hows ur carb intake level btw on paleo? low, moderate or cyclic?

thanks!

take care, shaun!! i pulled my infraspinatus/teres minor area and left bicep due to an accident during pole class and had to lay off for 3 weeks. thank god it wasnt very serious. i hope u get well soon must be very frustrating not being able to train or even have full functionality of your shoulder....

thanks ken for your insights! lol i like your "everything with a face" explaination!! oh yes i do have a food scale.... 4-8oz is DEPRESSING. i eat far more than that when im not dieting.

veggies fruits and tubers... no grains like brown rice or oats or mixed beans? your (nett) carb consumption must be comparatively low all year round then! wow

oh and im curious... how do u make almond milk? is it similar to making soybean milk? i love having milk and having to cut dairy is one of the hardest things to deal with. almond milk may just be the answer to my prayers!

o yea. thats always the downfall... but i checked out some recipes and doesnt look like u need a whole lot of almonds to make almond milk (1 cup).... and i usually buy almonds 1kg at a time. unless if they mean 1 cup of almonds = 1 glass milk *gasp!*

if u ask me... get a coffee filter.... u know the ones with a thin wire handle and looks like a long sock? lol
my family used to make our own sugarfree soybean milk and its easiest to use the coffee filter. scoop the blended mixture in and just twist it around until the liquid is all strained out. much much easier than trying to strain with cloth or cloth bags, imo.

LOL!
if u like watching creative posing try searching up Melvin Anthony and Darrem Charles. they got some pretty good and entertaining routines too.

theres also a vid somewhere of Melvin Anthony doing a breakdance showdown with a group of b-boys. Smoked em in spite of his bulk!

you watching?? who else watching??

i cant get the webcast to stream properly!! it freezes up alot on my pc... thn fast forward suddenly.... thn the audio gets screwy/cracked.........
guess i will be watching for updates on flexonline instead.....

Kai Greene 7th!? shocker.....
i really anticipated a high placing this year

right.... damn. i did not manage to stream the Olympia and have yet to see pictures of the comp

i was watching his "road to olympia" videos... he looked really good in those and i thought Kai was gonna place high this year. looks like something could've gone really wrong in the final moments of prep

correct me if im wrong.... but isnt all "low fat milk" = skimmed milk?

if not... if im not mistaken you can buy milk powder that is actually labelled "skimmed", which comes in a plain aluminium package from Giant. but seriously i'd settle for any brand of milk powder thats labelled "low fat".

if i have to take milk i go for HL due to taste... im not entirely sure about how the macro breakdown differs frm brand to brand.

if im not mistaken 1 srving of milk (1 glass) shld average about 13g carb and 8g protein