Fux. I was doing 65kg only lol.

im still in office....

did cardio today only cuz arms felt flaccid
salah tido i guess
sh*t
had good post cardio meal though after 1000kcal of slow steady cardio
huhuhu

wahhh.. 1000kcal burn for cardio ? How long do you run for 1000kcal

last time i did HIIT uphill usually 1 hour dapat 1000kcal (i stopped after 3 months since january)
but today have to do extra and i did not run cuz if i run again, i'd bust my plantar and other places kat kaki
now, i do eliptical and rowing for 70-80 (cant remember) minutes to reach 1000kcal

HIIT for 1 hour? doesnt really sound right.

Wow, 1k bro? Accurate ke or angaran? Thats something.

it doesnt
hahahaha
i just did the watever interval crap and stayed on the treadmill doing it for 60 mins
just tune the gradient up to 15% max (thats around 30 degrees inclination i assume) then do 1min 100% run, 1 min 40% walk and this interval continues for 60mins
i dunno wat to call this thing
so i letak je la hiit
hahahaha

1k according to the machine though
and measured by bf% muscle mass % after 3 months
dropped 10% of bf% and also some percentage of muscle mass too (crap!)
hahaha...
thats why i stopped

Lol, ic, get EAA la if u wan to maintain that musclemass..
If not penat je all ur hardgain

HIIT uphill 1 hour?
haha... then i guess u must have not been doing it right.
1 hour hiit? who can do that? =.=
gosh...

maybe is LIIT, we wont know.

or maybe IIIT? intermediate? hmm...
if he is doing HIIT for real, he will be out of steam by 20-30 mins.

thats kinda what i was thinking too..

"progress" pic. not really much progress tho.
feels like i just went one big round after many years.


about 15 more days left to cut.

well, u try what i do bro...

gradient 15% ALL THE TIME

every 10 mins u increase the speed 1kmh
starting from 9kmh and stop at whatever u feel at 100% effort
my 100% effort on 15% gradient is 13kmh per minutes (i think thats my 110%) - which means by the 59th seconds, i dah tak boleh nafas and u feel like dying already
after the 59th second, u rest for 1 minute by walking at about 5-6kmh
after the end of your rest period start balik your 100% run

HIIT's aim is to make you out of steam but i just push through the steam...who cares about 20-30 minute limit mark...
thats why even after 1 hour of workout, i'll still sweat for the next 30 minutes
and your baju will confirm soaked including your shorts and legs etc

and believe me, u will lose weight after 1 month (can lose up to 4-5kgs) with proper diet
seriously, i tried that and it worked back in january cuz i just got back from my 2 week euro trip and ate milka and lindt all day long
hahaha...

This post has been edited by gtoforce: May 1 2010, 02:40 AM

WOW!
susah besar compared to our last meet....really besa
hahaha...

Here's a beefcake shot for you guys:

nah, just this pose looks like that... all other shot looks like a little monkey.
still same size or actually, smaller from the last meet up. cos i think i'm much lighter now.

hmmm, i dint knw isit the correct thread, but i have a question regarding on the protein powder.there are so many type outs there and so many to choose. i'm just started to join the gym and gaining some muscle. any recommandation? currently i'm 19years 183cm and 97.9kg.. =)

damn man awesome shoulder.


Chow

@Neek-Damn you got nice shoulders!

But everything else looks a tad lacking excepts bi's.