John,what do eat everyday? maybe i wanna incorporate ur style of eating..

wow really hope to get abs like yours.....damn skins and fats !!!

hahahaaaa

yo... u r getting there soon. dont worry. hahahaha...

Mind to ask how long you have trained to get this good??

I'm trying to lay off carbs nowadays, but I don't really watch my diet as long as I get my sufficient protein intake (which is not really much cuz as I'm still studying I'm broke all the time). Genetics plays a big part for me being lean. But I have higher bodyfat levels than last time.

I'm 5"10, trained for 2 years.

Still need to work on the lats darkie, but then slowly improving on it after having access to a proper gym since we last met heh.

You look bigger than when I first met you. And you stay lean too, meh!

i was losing wieght from 83kg now i am 70kg. every other parts of the body looks ok just that i think i have some skins and fats on the abs area.

should i continue doing hard cardio ? RPM classes 2 times a week ? the progess to lose the fats in the mid section seems slows.

any advise ? i hit the gym 4times a week. thx to sifus.

coconut how long have u been cutting?

i would not say cutting lar...morel like losing weight .....

started from OCT 09 to JAN 10 lost 15kg
started from MAC 10 to CURRENT up 2kg (dono muscle or fats)

Do you know why you're not as cut as you want to be bro? It's because you're overdoing it on the cardio. Lol. It burns away precious muscle which is responsible for your BMR. I've seen you doing those RPM classes at Ohm. The more lean muscle mass you have (not talking about huge muscles), the more fat you burn. The more lean muscle mass you burn (from all that useless RPM classes), the faster your gain of fat.

Thing is you have lost weight, but the bad thing is, a lot of your weight loss consisted of precious lean muscle.

This post has been edited by darklight79: Jul 22 2010, 11:46 AM

mind to giv tips on what should i need to do ? and consumption too ?

well, weight loss is basically requires caloric deficit. if you plateaud and weight stopped dropping, means need to create more deficit.
2 ways to do this, 1, reduce amount of food. 2, increase caloric expense.
since u didnt ask diet, i assume you got it right and since u already lost 13 kgs. perhaps you need to cut down summor to continue losing.

for exercise, sicne only do rpm 2x a week. can increase to 3x a week.

as for what darklight mentioned, losing muscles is the worst thing that can happen. BMR drops, and it will be incresingly difficult to lose summore weight.

if want more advice, perhaps can go to the other thread, cos this is PIC thread.
also state what diet u currently consuimg, what u eat and WHEN. and also other than rpm, what else do u do.

ma legs




Chow

okie bro,

working out 4 times a week for the past 1.5months. now mainly on weights thats why asking if i need more cardio. RPM classes stopped. Diet, i eat 4 times a day carbs i would say only during lunch time. mix rice others are more to clean food.

thast why i am asking wat else i can do for my progress.

I read from somewhere that cutting that goes more than 16 weeks may risking urself in catabolism. so take it easy bro. As mention by Neek, those are the stuff that u need to take care of, caloric deficit with proper macro nutrient.

Fuiyo, u do hack squat?

I see. That is nice diligent and hardwork you put for 2 years there. Gosh. I must be motivated as you or else I can achieve my dream.

Well when i last saw you quite sometime ago, you were getting reasonably lean, but now you seem to have gained some skinny fat. My guess is that you thought the more cardio you do, the faster you can lose that fat. Those RPM classes don't really amount much to anything bro. Prioritize, if you want more lean mass, weight training first then cardio, Reduce your frequency of that RPM to 2-3 times a week.

darkie,

i din gain just that i think that my progress to get lean is pretty slow. hehehee... ok noted. more on the weights then the RPM. yes RPM sessions has been reduced. thanks !

awesum quads!

i dont get the yawning emoticon. you praising him or being sarcastic? lol.