Continued from V2 -
http://forum.lowyat.net/topic/1109615

hmm 1st to post with alot of question. dint knw where to post therefore i post here and few other thread.
Hi, i'm 19years old and weight 97.9kg and my height 183cm. I just started gym session few weeks ago. I just started to look forward to improve myself in my weight as in lost as much as i can and gain muscle (Dint take any protein supplement)

Currently i go to the gym every morning to workout. I use the treadmill as my warm up for around 10min, then i head to those machines to work my muscle out. *i need help here* i dont know how many set i need to do and which machines i should go and play around with.

And during the night, i do home gym. Used the dumbell (9kg each side) and do sit up. For dumbell and sit up i do as many set as i could. 1 set = 10. I will rest 30sec in between for sit up.

As for my diet, i seldom take in food which is heavy in fat or sugar, i can say in a week i take in 2 to 4 times.
Here are my current in take of food.

Breakfast - A cup of milo with oats / 2 half boil egg (2 egg white and 1 york) with bread / ta pau food from the market.
Lunch - Noodle Soup/ Economi rice
Tea - Sometime just take biscuits or even cereal with low fat milk.
Dinner - Normal dinner meals with family

I know my diet plan is very screw up, i really need help and advise to improve my workout plan and even my diet plan for me to get a healthy life and a health and nice body!

This post has been edited by eekang: Apr 26 2010, 08:49 PM

Cool!!
Comes to Third version

pasal alchohol tu, tengok la camne
for short, depending on which opinion, if strictly follow syafi'e then of course any amount is haram but the contemporary jurists opined that there's a minimum amount of 0.5% ke brape tah to be considered halal...
later i'll find the link of these

as for scivation and the halal issue, i'll find the email and post it here k

Sudah ade third version. I iz enjoice!

if nick scott can do it, kite ape lagi?




Attached thumbnail(s)

IMPOSSIBLE is NOTHING!!!


Chow

This post has been edited by bata: Apr 26 2010, 05:53 PM

I don't think IFANCA follow Mazhab Syafie' pun kan? Maybe diorang nye Mazhab. But yeah, it'll be good to read the email. Thanks

Currently found TWO Halal certified protein/weigh gainer. One is from Horleys, and another is MuscleJuice from UN. Earlier is some Halal certifacte from NZ if I'm not mistaken, the later is from IFANCA.

Your diet : too high in carb, too low in protein.

What comes together in ur economy rice? How big portion are rice and how big portion are meat and vege?

My recommendation is, drop those sweet and carbs.

eg.
Breakfast - A cup of milo with oats / 5 half boil egg (5 egg white and 2 york) with bread / ta pau food from the market.
Lunch - Noodle Soup/ Economi rice , LOTS of meat and vege from economi rice stall
Tea - Something just take biscuits or even cereal with low fat milk + eggs, or dead animal flesh .
Dinner - Normal dinner meals with family

This post has been edited by david890701: Apr 26 2010, 07:14 PM

Just to report... skipped cardio
focus on weight lifting
and had extra duck rice for dinner
hehe...


btw is it alrite to eat full ard 10.30pm and zzz ard 11.30pm?

This post has been edited by de.crystal: Apr 26 2010, 11:13 PM

keep it up bro! u sud start a journal in d members workout journal, for both ur workout n wat u eat.. or start either.. cuz its very important to keep a record n keep track of your diet n workout!

about the meal at 1030 and sleeping at 1130,I think itll b ok.. darkie mentioned a pro who chose chicken and rice as the best meal to take before bedtime over a few other choices, but then again diff ppl have diff bodies.

if ur lifting weight should b ok, but i prefer to take stuff tats easier to digest after 10.. like fruits, milk..thats just me lol.

journal? can consider that too, do u keep that too?
i prefer to take easy stuffs like fruits and light dinner but the sifus here asked me to eat more to bulk i ma ate kao kao jz now loh... now cant sleep pulak
felt very high jz now cz of weight lifting.. haha dono y

most of us here have a journal. even if don have online, at least have 1 in real life or somewhere.
haha u can have light dinner provided u have been eating alot for every meal before dinner. otherwise dinner is a main meal, its no harm eating more if ur skinny.. just donit eat until ur gonna puke.. cuz u sud distribute ur protein intake, too much in 1 meal ur body oso kenot absorp so well, split up will b less work on ur digestive system as well.. u overwork d system ur absorption will b affected..

u sure u lift weights? or isit gym got hot chicks haha. or stoning? its the herbs right? right?

i know no1 would believe when i said i do weightlifting
is true la

fyi the place where i work out no hot chicks so, i can focus

herbs?

im kiddin la bro im trying to say did u smoke some stuff dat got u high?hahahah cuz ive never gotten high from lifting before haha.. thats some insane endorphines running through u there bro..

herbs as in weed ._. stuff smoked to get high LOL

no need to report here
please open a workout journal


lets keep this thread err...clean?
ahahaahaha

"It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven." - Arnold

MY FAVOURITE QUOTE FROM PUMPING IRON!!!
btw saw lou ferrigno in king of queens tadi
damn he's still big at his age
damn!!!!


This post has been edited by gtoforce: Apr 27 2010, 12:47 AM

Training at TruFitness is fun. But not a member there.

how you get to training at so many gym =.=

thats what u can buy with fame

Trial? Lol. I had a bad experience today. Decline benching. Bunch of f***ing trainers (6 of them, 4 guys 2 girls) laughing and chatting away at a section of the weight floor. Asked them for a spot. They looked at each other and said sorry we're having meeting.

Then one of the regular members saw my plight and offered to spot. He told me the reason why they ain't spotting is cos you ain't paying them. Bunch of twats. So i went to them again and said,"Hey about I train you guys want?" I charge cheaper than you all definitely".

Then it all went down from there.

you the MAN
why dont you get a personal trainer certification?

+1


luckily most of the ff trainers in maxis kenal i so easy to spot if needed (not that im hoisting ur poundages)

how it all went down?

This post has been edited by gtoforce: Apr 27 2010, 01:32 AM

No. Most personal trainers are crap unless they REALLY know their stuff. I don't want to be associated as one. I'm happy enough being a doctor.

---

Added on April 27, 2010, 1:34 amThe PT's at FF Asiajaya are so nice. I was close grip benching a lotta weight and this Malay guy helped spot me through everything.

It all went down when one of them asked who the hell I was coming in there and saying shit like this. I just said a lot of you have a lot more work to do on yourselves. The offer to train you is still open. Then i walked away.

This post has been edited by darklight79: Apr 27 2010, 01:35 AM

you can stand out of them
you making decline by using smith machine?
Goddamn FF dont have decline bench - -

No it was a damn warm up set. And i don't use Smith machine for declines. I was starting out with a 100kg, then working up to 130 or so. I just needed someone to stand there and make sure to catch it if i fail. And i rarely fail cos i know my own strength.

the celeb u went used to be cali fitness and even back then the PTs suck eggs. They're rude and wont hesitate to tell you that you're wasting your gym fees if you dont hire them

hire a trainer to be a supporter?gym industry in Malaysia is a joke eh? Here is Australia all the trainers are friendly they offer all sort of helps..

nah not all trainers suck but most of them do. its coz we're not that exposed to other more gym familiar cultures. so they think they can con us

lucky u...
i've been to australia many a time and sometimes visited the gyms yang pay per visit (like aud5 per visit) and its in the city centre...(this was in sydney / brisbane and canberra) and imagine dah abis gym there are a lot of healthy post workout choices available at less than rm15
how i wish the same thing could happen here...

i use the decline bench to do db bench press (like the pump and its easy to go heavy on this compared to incline or flat)...idiots now have to prepare a makeshift decline bench which is equally dangerous and perhaps not workable
crap

I've been to three commercial gyms: CF, FF and True Fitness. I have had plesant encounters with CF and FF (there were some arses, but the good outweigh the bad). The worst is True Fitness. Bunch of dicks who think they're the man (!) when they've got flamingo legs.

And, yes, FF sucks for NOT having ANY decline benches in their branches. Sucks mad this.

if u look over my posts earlier, i've included the reason why they removed them
hilarious bro
thing is, okay la kalau tanak kasi orang buat decline ke ape
some people did plated crunches on that which is good also
now boring gile and the technogym bench is so short i have to practically move my ass to the seat to do flat bench press or db pullovers
crap la...

oh and can anyone exlain the meaning of the plates on the cables at ff where the numbers are based on a sequeance of 2.5's (e.g. 5,7.5,10.5,12.5, etc etc) is it in stone ke ape?
i know i can do tricep rope pushdowns at a maximum of 110lbs but with that thing 17.5 felt like 110lbs...
whats that?

Haven't been around lately so I definitely missed the reasons. Care to repeat them again? Thanks.

You must go to the Menara Maxis FF. They've taken away the good machines. I miss the old station where one can do a variety of tricep exercises and adjust the height but now it's gone. WTF!? They took the best machine away and added short ass benches only kindergarten children will find useful. Or midgets.

even midgets will find it insulting due to the length and absurdity of the benches
hahaha...and yes i pegi maxis
the reason why the removed the provisions were due them actually following this article from some hell hole university where they said doing decline benches is dangerous for people with high blood pressure la kononnya cuz the flow of blood agains the gravity la ape la...
even the trainers were disgruntled...many patrons begged for the machines to be brought back...heck on the days when im bored with standing calf raise, i could last time use the sitting calf raises and give my valves all the cramps...but skarang all the new machines suck although now got the pseudo hack squat machine
hahahaha

What. The. Fuuuuuuuu...el.

What a load of crap. Shame on the FF manangement for not knowing better. If it weren't because I work nearby KLCC I wouldn't join FF and stick to CF.

Hey mcbarney. Big guy what's up?

or ... you can be pretty

i was doing the trial at celeb fitness in 1U and there's this trainer who always hangs around this hot chick. Every single day for the days i am there. And he is obviously not having a coaching session...cause it's like 2 hours sometimes. then sometimes he will say in a knowledgable voice that she's doing xxx wrong, should do yyy

sad thing is...i think she looks more fit than him...lol

so many big short here. banyak banyak ajar! i'm a newbie here. Normally how long would u guys be working out in gym? as for me i will take up 2hrs each day..

That's it. During my one week stint there imma gonna make it really unpleasant for the PTs there. Bunch of dicks.

Wish someone would be there to record the whole thang and upload to youtube.

Hey man. Repacking on the mass I lost 3 weeks ago. So far so good, mate. Gonna do back tomorrow and I'll be doing them bent over barbell rows with you in my head shouting, "bend over, beeyotch!"

Haha nice.

Do it man! They want money? ask them qualified or not first

off for back training...
perhaps i could talk to the bimbos about getting back the benches

Surprisingly there was this one female trainee, nice Indian girl, she said ok when i asked her to spot me and she spotted REALLY well. She was a bit intimidated my the poundage because i was already into my work sets but she knew how to apply the proper pressure at the last rep. It's people like her who can still save the reputation of Tru Fitness PT's.

which branch u went buddy?

Jaya. Going there again today actually. Gonna be fun.

OH YES those retard always has those stupid meeting at the training area and aft the meeting they will shout in some stupid team spirit thinggy. Since they are not paying us anything as well, why should they occupy the place that we paid?

Dam, how i wish i was there seeing there sorry A$$es being humiliated and laugh out loud there.

Jaya? I was there this morning XD.

This post has been edited by jamis: Apr 27 2010, 01:39 PM

Yeah, I heard that shit too. Wtf is that for really?

haha, u can ask kmaru, he work there be4 lol.

But indeed it is annoying.

i m celebrity fitness at 1u

Trained there before. It was alright.

trained there this morning. quite ok except for a really huge malay guy with his chinese partner that always tag teams the equipment for a whole hour. and aunties that take over your machine when you rest between sets lol

Yeah I know them,was there too.

Btw what do you guys take for pain,am in pain everywhere,not enough recovery time coupled with some intermittent allergies.

The tag teams at CF sunway pyramid are quite worst =.=

Just ask them to move and share. That's what i normally do. They never say no if you ask politely.

Just say "Can we alternate sets?" and then put on an extra 20.4 kg plate on each side when it's your turn. JUST TO SHOW THEM WHO'S BOSS.

Then they watch as you get crushed under the 240.8 kgs bench press.

hehe
wait till u jumpe the tag teams in ff maxis
they destroy the machine, played heavy like sh*t with shitty form and esok ade mechanic gotta come and put out of order sign on the machines
it doesnt help that the foreigners do the same too...except this one hulking russian (body and build like van damme but face like jason statham)...he's real pro and really nice...

tengok jugak...some scrawny beeyotch wont bother to share the glory of them doing bad pull ups / dippings on the platform...

okay guys,i only have 4 days per week for training
fri-sun i have to work outstation

here's my schedule


when i work they just give us ricebox,oily and high carbs with gravy,but I have no chance to get my own healthy food while working.

any comment will be much appreciated,THANKSSSSSS

I tried but both guys usually pretend not to hear with an annoying smug look grrr

---

Added on April 27, 2010, 4:08 pmfor pain more sleep usually helps. when i was on creatine there was also a huge reduction of pain

btw wanna meetup one day lol which guy was u on the morning? im the guy in the white tee and brown pants lol

This post has been edited by Joey-kun: Apr 27 2010, 04:08 PM

well, most of the time is the contrary. They are bigger and better than me, so shy to ask. There was once, where they looked at me when it was my turn.. malu betui!

then, train harder and be bigger and better than them.
instead of being inferior, i guess, u got to push urself harder

gym aint the place for guys with size
its for everyone and anyone especially those who's really into learning what getting big all about
i always believe bb'ing is about sharing
haha

haha sounds hamsap
anyway the statement is quite accurately linked to how i felt yesterday. Yes, great minds!

Do you wear those crystal pendants in your siggy while working out?

Can't sleep during the day!

What time were you there?I don't quite remember!

Aiks..those tag team usually dono shout for what, I heard that already headache, somemore want go and share with them to embarass myself mehhh =.=

One of my favorite quotes haha...
I went to USJ True Fitness yesterday too to try to get the trial with my gf but a stupid gay fat ass said you gotta be at least 21 and be recommended by a friend who's a member there. Damn pantang them already. Then I went to Subang Parade CF to get the trial instead. CF is so much better.

This post has been edited by John91: Apr 27 2010, 10:12 PM

I got the Tru Fitness trial. Awesome machines there.

why did u ask this question? i dont wear them lah crazy meh
btw what does siggy mean?

I have been to most of the commercial gyms in klang valley and find that TF at Jaya 33 has the most complete set of machines.

Also the only one with almost the entire line of Hammer Strength machines <3

I used 2 different Hammer strength machines for back today. Beautiful. Hammer chest machines however don't agree with me. I prefer Cybex for pecs.

darklite
u go and try all the trials to test their feel eh?

Haha we hit their trials to get in expensive gyms for free. Then we rotate. It was CF MV at first, then CF SP, next would be FF Summit then FF Leisure Mall lol.

Yes.

how to do it

Say you want trial la, then they ask you first time?

Yea... first time.

but wouldnt u guys get calls from them after the trial?
how to avoid them?!?! lol

btw, usually the trials last for how long?

Give wrong number la. Depends. Usually 7 or 14 days.

depends on which commercial gym.. ff is 7 days.. got 1 is 30 days.. neways these 7 days or 30 days mean that, u get 7 passes that allow u to enter for 1 day, or isit 7 days starting from the first day of the trial itself?

Dont u have to listen to their talk about packages... these usually last an hour or at best half an hour no?

15 mins la then I say I'm rushing for time/ I need to go somewhere urgent after this (can I start my workout?) Lol.

hehe
nice jugak
can play at cf gak nanti
but cf / tf lockers sendiri kene bawak padlok or have their own like ff

i was been tried TF at jaya 33..the sales girl ok lah...talk to me about 2 hours...but at the end ..i sign CF...near to my house..haha...but not bad their services...she let me try thier spa..free 1 time...haha...then ask me join again..i said i no interest..haha

spa with the sale girl?

---

Added on April 28, 2010, 9:13 amJust bought
Amino Nutrition Mega Whey 3kg for AUD80

* CMF - chemical free cross flow micro-filtration
* Instantised - easy mixing
* Pre Digested Whey Protein

100% WPC + HWPI has been designed to assist the individual who requires a constant protein dietary supplement. This protein also supplies Hydrolyzed Whey Peptides for recovery requirements and growth responses. By combining HWPI and WPC Amino Nutrition is providing the individual with a constant protein feed. A moderate release protein such as HWPI + WPC Dominance allows the digestive system the opportunity to utilize all of the protein ingested. This protein is ideal for the busy person who is unable to feed their body protein continuously through the day.

* CMF - chemical free cross flow micro-filtration
* Instantised - easy mixing
* Pre Digested Whey Protein

100% WPC + HWPI has been designed to assist the individual who requires a constant protein dietary supplement. This protein also supplies Hydrolyzed Whey Peptides for recovery requirements and growth responses. By combining HWPI and WPC Amino Nutrition is providing the individual with a constant protein feed. A moderate release protein such as HWPI + WPC Dominance allows the digestive system the opportunity to utilize all of the protein ingested. This protein is ideal for the busy person who is unable to feed their body protein continuously through the day.

Nutritional Information
Per 30g Serve Per 100g
Energy 108kcal 361kcal
Protein 24g 80g
Fat 1.97g 6.57g
Saturated Fat 0.45g 1.5g
Total Carbohydrate 1.5g 5g
Sugars 0.25g 5g
Calcium 0.25g 0.83g
Potassium 0.11g 0.38g
Sodium 0.05g 0.17g

Amino Profile (per 100g)
Isoleucine *^ 5.19g Threonine * 4.90g
Leucine *^ 8.61g Phenylalanine * 2.78g
Valine *^ 4.92g Alanine 3.79g
Histidine * 1.63g Aspartic Acid 7.18g
Lysine * 6.13g Cystine 1.36g
Arginine 2.40g Glutamic Acid 15.93g
Tyrosine 2.84g Serine 4.66g
Glycine 1.66g Tryptophan * 1.30g
Methionine * 1.84g Proline 2.88g

* Essential Amino Acid ^ Branched Amino Acid



This post has been edited by olkooi: Apr 28 2010, 09:13 AM

Hey buddy, you migh want to check out other stores for a better price for Whey. Whey in Australia is much cheaper than that.

im usually there from mondays-wednesdays, 7.30am~8.30am

Oh ok,am there from 6 to around 7.20 mostly everyday!

can play if tak makan ke bro?
haha

no one reply my ques..