lbs = pounds
1kg = about 2.2lbs

rep is the number of times u do an exercise, short form for repetition. example

1 set of 8 reps of pushups.

means do pushups 8 times. go down and up = 1 time. by doing these 8 reps u complete 1 set.

repmax means the maximum repetitions u can do for a given weight.

lets say for bench press, my 1repmax is 50kg

that means with 50kg, I can only do 1 repetition (go down and struggle to go up = 1 time), no more no less. 5 repmax means with that given weight i can only do 5 times, no more no less.

This post has been edited by cheezzzz: Apr 26 2010, 09:36 PM

angrydog have u been there b4? tat place looks real fine! but hope not too pricey tho...

daaaaaaayyyummm.

150 lbs bench at 73 wthhh. great read though. really inspiring article darkie

wow tineagle thats awesome. your diet must be pretty clean man. mind sharing diet and ur training plan?

damn. great inspiration bro. 1 year and 6% bf down with weight up. thats some great results bro. keep it up! pics pics pics hehehe

u guys should start a gain muscle and abs faq and sticky some of your testimonies. along with helpful videos like darkie posted 1 about spot reduction myth..

most of the ppl who have no idea where to start have the same goals.. they either want to

1) look fit but not look bulky and muscular when they are overweight
2) look fit but not look bulky and muscular when they are underweight

pizza deadlift. cuz u add hams.

i know ill b flamed for replying this.sorry.

neways just to be on topic, how bad is eating egg yolk if u eat 5-10 whole eggs a day?

you eat too little. if you even want to come close to any good looking guy's body ur gonna have to eat at least 5-6 proper meals a day. eat healthy food sources like nuts,eggs,meat,oats for snacks.

just for the record if you eat a lot and train hard you do NOT get big like the hulk. you'll gain muscles SLOWLY. itll take time, if ur going to be afraid to eat too much then u may take up to 1 year or more but if you're not you can even achieve your goal within 6 months. u have to commit at least longer than 3 months with discpline. it isnt something that happens overnight. also depends on your current size. and currently whats your bodyweight and height?

ok so u basically wana cut n gain muscles. try to reduce your carb intake first. no, try to get almonds or walnuts. if really cannot then only buy those tong garden cashew nuts or peanuts. you should make sure u eat at least 1-1.2g of protein per pound of bodyweight. 1kg = 2.2 pound. do the math. try to eat more eggs and meat.

the only time you should eat rice/carbs is before and after workout. before to give u the energy. after to feed your body cuz it is dam hungry it will burn whatever u give it. if u dont give it, it will look for other sources ie your muscle glycogen.. u dont want that.. your meal should look like this, if you're busy.

bfast - whey shake + 3-5 eggs and mebe 1-2 slices of bread
snack - almonds/oats/eggs/tuna sandwich (whatever is convenient for you)
lunch - mix rice, less rice or no rice, more vege, even more meat/egg. should be 0.5:1:2 ratio
pre workout - sandwich or something with protein
post workout - mix rice, same as above but ratio can be 1:0.5:2
dinner - vege and meat
supper/pre bed - oats + eggs

something like that. just try to achieve the protein amount u need. but dont go hungry, and only eat carbs before and after workout. about your lipo 6, i dono cuz i don take lol. u can ask the other sifus though. im sure they have experience.

EDIT: those fats are not the fats on your belly ._. plant fat is good fat. and so is fish oil fat. u only get fat when u eat too much in 1 single meal then your body will tend to store it as fat. thats why, keep away from carbs and that way u teach your body to rely on protein and fat. most diet plans will tell u the same thing.

This post has been edited by cheezzzz: May 5 2010, 11:13 AM

try not to fast before gym. the body absorbs protein the best after workout and right when you wake up. you may want to wake up earlier abit. or try to take half boil eggs cuz u can 'drink' them down thats what i do. take liquid protein in the morning. if don have time, take meal replacement shakes. sometimes i take, but only when i really don have time. yeah hit the mill first, remember to increase resistance every time u do cardio. start light for about 5 mins to warm up then 10-15 mins with resistance.

your body gets stronger after every exercise, and faster everytime u run, so ur resistance must increase (even if its just a small increment) if ur gona sweat.

can also but whole protein is always better haha.whey is fine as well.

for more fats burnt, google HIIT. its a method of cardio. saves time. burns more fats, but recommended to be paired with weight training/lifting. if not sure how to do HIIT ask the pros here they can give u example.

erm how many scp of whey is up to u. but at least 1 scoop la. rmb u need to eat more protein than carbs. try to achieve your protein goal. lets say 180g protein divide by 6 meals = 30g of protein per meal. some meals can have more ie post workout 40-50g of protein. or breakfast as well. cuz snacks its usually harder to get protein, thats usually my problem.

bro u plan to buy only 500g only meh hahha.depends on serving size. diff brand diff serving size.at minimum whey sud b taken 1 scp a day, either breakfast or post workout. bata's ON whey is rm180 for 80 scoop, scivation is slightly cheaper i think. rm 290 for 160 scoop. not sure.

http://www.fitnutritions.com/index.php?mai...809c9c44624957e

but out of stock now gua. may wanna buy tho saving up for it.

+1 for what tineagle said.

ON whey rm180 for 80 scoops, about rm2.25 per scoop.

u take whey everyday. on days without workout u can take for breakfast. the best time to take it is after workout and right after u wake up.

i feel scivation is easy on the pocket if u take 1 scp per day, or even if u dont. if u really can commit, take 10lbs, but try to have a steady diet for about 1-2 weeks first, then get whey to supplement your protein intake. keep at it for 3mths or so n u sud see results

thought we already have a recipe thread? just that it needs revival haha.

enough with the myths just train eat and sleep. seriously.

dont be a victim of the unholy trinity : overthink, undereat and under-recover.

if train eat and sleep isnt working u need to re evaluate, starting from eating. then sleeping and training. u mess up any of those u will not gain/lose weight.

some ppl need 8 sum need 6 sum need 10.. it differs. sometimes u sleep how well nx day wake up still DOMS.

just eat right. chances are its got to do with your diet.

erm. technically yeah u should eat more. lift heavier, more muscles, therefore more calories needed to maintain, yeap. u need to eat more

yeah but during sleep u need the nutrients for muscle recovery what. primarily it is rest and nutrition.

arekey myofascial foam rolling techniques.. go try.. works to a certain degree.

farmer's walk for grip strength.

as for biceps.. do you do chin ups? whats your diet like? i oso have no money to buy good foods, i just eat eggs.meat. n repeat. well i try to la.if i can even afford lipo 6 i rather spend on food. ie egg n meat.

your hitting gym awhile is how long? usually the tricep muscle has a larger growth than bicep i dont see why you should be worrying over this.. ppl with huge arms have both their bis n tris big.

my fingers r short too n my wrist strength.. lol. whats your routine like?

http://hubpages.com/hub/how-to-get-big-biceps

do u rest enough? do u do bicep training every 2 days? overtraining can be an issue too. diet is usually the issue most ppl struggle with. if its the biceps u are REALLY lagging and i mean really, like when u flex it is flat.. go do chin ups, hammer chins, db or bb curl and hammer curls (i love em)

yeah.