yup, my diet is my main problem actually. I hope i didnt miss your point, but what you mean i should have add more cardio compare to my intake of calories, right?

my humble progress... BB'ing for about 16 months now... progress is slow, need to fix diet the most.

before (may/june 2009):



as of Sept 2010: (pardon the pinkish pillows and stuff, was at my girlfriend's place when picture was taken )



cant find the picture showing the front...anyway mostly still fat, mass gaining stage

hi guys,
after workout,
u guys take how many scoop of protein powder after that?

Thanks.

daily intake of protein is the one tat matters. nevertheless, i take around 1.5scoop.

i shud get a tan....zzz


Chow

my progress
jz noticed not much diff except has more meatttttt
dont flame too kao aaaaa

very sexy
how you get the striation on your legs?

This post has been edited by theCrab: Oct 20 2010, 11:37 PM

its all in the genes bro..

my left shoulder is smaller than my right.

and i have 6 packs are not aligned..

Genetics

unless you are willing to take genetic altering supplements

no need for that... now i just ignore this "unbalance thing" and concentrate on my cardio.. i need to burn that mother-fuker tummy and man boobs...

what i meant cardio(i prefer the term energy systems training) and diet and lifting some heavy shit (relative to you) not going into gym being a subservient pansy and go straight into that leg extension go hand in hand.


Cardio Starter Plan
 1 day per week: 20-minute HIIT (not necessarily on a treadmill, strongman circuits (like picking a sledgehammer and beat the tyre), sled dragging, barbell complexes etc)
 2 days per week: 30 minutes steady state cardio

Intermediate Cardio Plan
 2 days per week: 20-minute HIIT
 3 days per week: 40 minutes steady state cardio

With regards to nutrition, eating less processed food (think white flour, sugar, pre-packaged foods, Frankenstein food, card board carbs) and making a concerted effort to include more whole, natural foods into your daily diet

a simple fat loss meal plan

Breakfast - A cup of fat free greek yogurt with fruit (blueberries, raspberries/strawberries, and some hummus with carrots or a 4-5 egg omelet with a ton of veggies.

Lunch - A chicken Caesar salad and some almonds/macadamia

Dinner - A type of stir fry with chicken or steak with a mix of veggies.

again this just a generalised meal plan to give you some ideas.

This post has been edited by ken86: Oct 22 2010, 10:51 AM

I cant see any changes seriously though its been a year.Something must be wrong with your diet and routine.

thanks for your detail reply,

am doing 3 days 40min cardio now... till my running shoe also fall apart d..

need a new shoe, now will need to go gym in bare foot..

lmao so motivated.... bare foot go gym....

Bare foot has been proven for bigger lifts like deadlift/squat.
Or go get ChuckTaylors/Converse, best for lifts. Dont lift with gel filled soles e.g. running shoes. Only use those for running lah.

i using basketball shoes to do gym tho... bttm worn out basketball shoes T.T

Some leg progress pic taken this morning ..

anyone using any complex training? mind sharing your experience?

It sucks so bad. Makes me feel like puking.

puke me good???

Is that a joke?