Ya. Thanks. Really ned to shape up more. Body fat around 16%. Need to reduce!!

jon , pic or stfu

This post has been edited by david890701: Jul 29 2010, 10:50 AM

dude i think you need to eat more mass gainer stuff...body fat 16% okay or still bad??

lol...bulk obsessive man.

u need to bulk rather than cut imo.
i understand u wanna have a lean body with bf < 10%, but wat is left when u reach tat stage is beyond my imagination.

ok so bulk for 1 month n see. Let me share my diet with you and let u guys comment :

8am : 2 peanut butter sandwich + whey protein + milk
10am : oat crunch
1pm : Rice + Chicken + Fish + vege. My mom cooks lots of meat for me
3 pm : oat crunch
530pm : glass of milk + 4 half boil egg <- PREWORKOUT MEAL
630pm : GYM
830 pm : whey protein + milk < PWO
9pm : Same as lunch. (cause mum cook )
1130pm : either 3 half boil eggs / whey protein + milk

This diet is from Mon-Fri. On weekends, if I go out, hardly maintain this diet. Will simply eat, Char koay teow, mee goreng etc :

Been doing like this for the past 2 months.

---

Added on July 29, 2010, 1:56 pmMass gainer stuff eh? never tried before. Only been consuming whey protein. Wish to cut to 10% by end of this year. But need 2 bulk up 1st. Meaning body fat have 2 increase first..lol.

This post has been edited by elvenchou1987: Jul 29 2010, 01:56 PM

idiot gay fella la u.
haha... eh tonite gym?
see u there. sms me.
been stuffing myself sinfully for 1 week.
feel damn shitty rite now. gonna cardio tonite.

Result from my cutting. Just bodybuild for fun.





This post has been edited by kurtkob78: Jul 29 2010, 06:30 PM

three letters for u bro.
W.O.W
correct me if i'm wrong, u lack trap.

awesome!

Thanks. It is tough doing cutting.

About traps, I never do shrug

This post has been edited by kurtkob78: Jul 29 2010, 06:37 PM

Great job man. You look fantastic!

Curious, what's your height, weight and BF%?

This post has been edited by -Dan: Jul 29 2010, 06:41 PM

awesome abs man

thanks guys. You can do it also. I am about 165 cm (im short ) weight during that time is 56kg. I lose around 6kg during cutting. Body fat not measured. I guess around 6-8% ?

This post has been edited by kurtkob78: Jul 29 2010, 07:54 PM

damn man, you are ripped.

bro, share some of ur eating diet and workout

Nice. How long were you in your cutting phase?

Thanks for the motivation dude...you mean now your weight is 50++ kg?

i cut about 3 month. 1st month reduce carb but still eat rice, 2nd month reduce carb and calorie further. Last month the least carb and calorie. The last 2 weeks, i eat so little feeling tired nearly all the time. Last 1 week I dont add any kithen salt. Last day before taking pix, I reduce water consumption.

i eat every 3 hour starting 630am. Until right before sleep. Eat mainly chicken breast, vege, oat bran or rolled,brown rice, whey protein.

Yeah, me record for lightest weight is 55.7kg after poo this is my lightest weight for 10 years

For workout, I just go to the garden and do 2 day workout program that is. back and chest. Back I just do pull up, chin up while while the other day do pushup and tricep or abs workout. of course lots of cardio around 30-35 minutes per session

This post has been edited by kurtkob78: Jul 29 2010, 09:10 PM

u look quite big thou.
y reduce water intake? r u competing at all? if not, y bother?