Tats wat i do too, 15-20 pieces of beef satay (chicken one they always put 50% of the stick with fats).

Prebed, i prefer to take protein with slower release rate, like egg or meat ....cant really afford casein or cottage cheese.

This post has been edited by jamis: Jul 23 2010, 10:43 PM

one question, what are complexes??

http://en.wikipedia.org/wiki/Complex_training

so basically you move from 1 exercise to another(between 2 workouts) without any rest, with same reps and sets?? correct me if im wrong.

wanna ask something. how many days should i rest after workout and i feel sore all over my arm?

At least 48Hours before training the same part again

i'm trying my hand at bodyweight squats,,but i can't seem too bend without my knees extending over my toes.i hold on to the back of a chair/table as my balance is not too good.any suggestions to improve?

It's hard to pinpoint your problem without a video so we can see what you're doing wrong. So if you could attach a vid, it would help.

My guess would be you're doing it wrong. This is based on what I see in the gym where newcomers would generally squat with their knees extending over and say they too have balance difficulties. Try sitting back when you squat, push your butt back as if you're going to sit on a chair. There are a lot of youtube vids showing you how to squat, you might want to try there.

thanks for the advices
its juz typically the type of squatting u do at those public loos lol...but ive been told its good for the core n posture
so its ok for knees to extend over toes?

This post has been edited by ~Curious~: Dec 9 2010, 01:41 PM

Dont lean forward, imagine u r sitting down on a chair, keep ur back straight, dun round it. Check out mark ripptoe's video for squat in youtube.

SQUAT EXECUTION:

(1) With the barbell on a rack, step under it so that it rests
across the back of your shoulders, hold on to the bar to balance it, raise
up to lift it off the rack, and step away. The movement can be done with
your feet flat on the floor or your heels resting on a low block for support.
(2) Keeping your head up and back straight, bend your knees and
lower yourself until your thighs are just lower than parallel to the floor.
From this point, push yourself back up to the starting position.

It is important to go below parallel in this movement, especially
when you are just learning the exercise, so that you develop strength
along the entire range of motion. If you don't go low enough in the beginning,
you could injure yourself later when using heavier weight. Foot
position to some extent determines which area of the thighs you work
the most while doing Squats: A wider stance works the inside of the
thighs to a greater degree, while a narrower stance tends to work the
outside more; toes turned out hits the inside of the thighs. The basic
stance for greatest power is usually feet shoulder-width apart, with toes
turned just slightly out.



This post has been edited by arekey: Dec 9 2010, 02:54 PM

thanx will check out

but i dun carry a barbell.the same principals?then how shud the shoulders be placed?