From Egonutritions :
We'll be organizing EGOnutrition's "Grow with the Bros" - Workout with Team EGO at Anabolic Gym, PJ for 2 hours and get to sample pre-workouts, post-workouts and learn from the Team at the same time (Comprises of WBPF Wong Hong, Edmund (Mr. Selangor Junior '09), Kumar (Mr. Malaysia Junior '06), and Adam "Animal" Estino...so! Dates will be confirmed soon. For those who are interested ............

Should be interesting.

1. A higher proportion of high-set, high-repetition training (no lower
than the 10- to 12-rep range), with very short rest periods so as to burn off
as much fat as possible. Doing a few extra sets of a few extra exercises
while you are trying to get lean is a good idea. No light weight pls.
2. Additional aerobic exercise such as bicycle riding, running, or
some other calorie-consuming activity. Training in the gym burns calories,
but not as much as cardio exercise done on a continuous basis for 30 to 45
minutes or more at a time.
3. A low-calorie diet that contains the necessary nutritional balance. Not zero anything, but the minimum amount of protein,
carbohydrates, and fats, with vitamin and mineral supplements to be certain
the body is not being deprived of any essential nutrients.

This post has been edited by arekey: Dec 3 2010, 04:50 PM

It's a bean/pea protien. of couse taste like bean laa. like kacang rebus + ice cream vanilla.

It's fit overtraining symtom

What's your goal??

Look like more to fitness.

You skip the warm-up, you've got injuries....

Squats

DB Bench Press ( alternate incline) - > Keep it straight with straight barbell. The good old bench press
is a must for developing a thick chest. The bench press should be a staple in your chest training routine.

Rows - > Deads for life. It's great for overall thickness and mass. Hands down there is no better feeling than
pullin some big weight off the floor.

Lateral Raise ( sometimes i do military press to replace) -> Don't let your shoulders go M.I.A. Do your standing military presses. Overhead strength is something that is earned. The heavy military press is a must in getting massive delts.

Biceps Curls -> Again Keep it straight with straight bar curls.The straight bar is great
for overall mass on the big guns we all wish we had.

Triceps Pulldown -> Crush your skull crushers. Skulls will build you the horseshoes
of a Clydesdale.

Push Ups - 20 x3

Plank -35sec

These are the basics that you should not miss out on in your
training. Keep it simple with the core exercises and incorporate
them in your training to see serious old school results.

This post has been edited by arekey: Dec 8 2010, 04:18 PM

Depending on your palm position, it's hits different area on the bicep group. palm down (reverse curl), palm up(normal curl), palm straight (hammer curl).
Also when your do straight bar curl, the close grip and wide grip also hit different section of the bicep

2 question
1) Do you know what is whey and casein??
2) Did you think that both are same as steriod?

Gentlemen

Can I have your taught/experience about this article "Will Eating More Protein Help Your Body Gain Muscle Faster?"

http://www.medicinenet.com/script/main/art...rticlekey=50900

Summary :

High protein and low-carb can couse water loss often shows up on the scale as weight loss. But along with losing water, you lose muscle mass and bone calcium. The dehydration also strains your kidneys and puts stress on your heart.

Who do you think make whey protein delicious?? Bodybuilder or scientist??

If you wanna make research in BB, doesn't mean that you must be bodybuilder.

It's has been review on 2002 brutha.

The question is how much is more and the effect on cutting carb to our body.

We know that we need certain ratio carb to protein to build muscle.

No problem brutha. nothing wrong high protien diet.

The article tell us what happen during cutting phase. We'll lost some muscle mass and this article show why.
And when we know why, we can minimize the effect.

Remember the article not oppose high protien diet.

look at this advice

We need to look at carb and get plenty of water to minimize the loss muscle mass when in high protien diet during cutting

This post has been edited by arekey: Dec 14 2010, 05:56 PM

Yeah why not?

Here are real-life example

http://www.muscleandstrength.com/articles/...sformation.html

Read This

http://www.muscleandstrength.com/articles/...est-growth.html

Arnold use high volume while mike mentze focus on high intensity

Arnold Method on Basic Mass Routine

6 days actually. Sunday is rest day.

If you want to bulk then you have to eat like Hulk! look at the ‘all-you-can-eat buffet’ as an opportunity
to test your stomach limits. This is a great way to increase your appetite but also to
make you tougher mentally and more in tune to what it takes to build muscle.

This post has been edited by arekey: Dec 27 2010, 04:09 PM

Where does the word 'often' came from?

Your high school phys-ed teacher was a bit off when he told you that a ‘calorie is a
calorie,’ and if you simply eat less than you expend (no matter what you eat) you will
lose weight. And if you eat more than you expend (eating whatever you want), you’ll
gain weight.

As you know, this formula will fail because 2000 calories from pastries, pre-packaged
macaroni and cheese, and fast food is completely different from 2000 calories of
natural fruit and vegetables, lean cuts of high quality protein and healthy fats.

In the book, “Nutrient Timing” by Drs. John Ivy and Robert Portman, the authors
refer to three critical times of the day in which nutrient timing takes on a greater
importance. These times are known as the Energy Phase, The Anabolic Phase, and The
Growth & Recovery Phase.

So what’s the big deal about when to eat? To fully understand nutrient timing it is
critical that you understand these two points:
1. There are ‘windows of opportunity’ in the day when your body will be primed
for muscle gain but there are also ‘windows of in opportunity’ when your body is
primed for fat gain. Add in the wrong foods at the wrong times and you will
instantly sabotage your quest for a lean and ripped physique. Add the right foods
at the right times and you will give your body an enormous advantage over
others.
2. Choose your foods wisely – some can be disastrous at certain times of the day
and some can be extremely powerful at other times of the day.
For example,sugar should be avoided at almost all costs except prior to, during and after your
workout. Likewise, high fiber foods are excellent at all times of the day but will
be a hindrance during the post workout period. Certain proteins such as whey are
excellent during and immediately after a workout but not so beneficial at other
times of the day.

I’m sorry if got you confuse. You got it wrong in No 3.
What I write is related to gain muscle weight. Unhealthy foods do make us gain weight.

To Gain Weight :
1. You must understand energy balance (Energy In vs. Energy Out).
2. You have to eat the right foods at the right times.

Here is the easiest way to understand energy balance:
Energy Balance = Energy Intake – Energy Expenditure
Energy intake encompasses whatever you put in your mouth – food or drink. Energy is
made up of several factors including resting metabolic rate (RMR), calorie cost of
activity, thermic effect of food (TEF), and adaptive thermogenesis. The balance of
intake versus outtake is a critical starting point in weight gain or loss.
If you have a SURPLUS of calories (positive energy balance) where the intake
EXCEEDS the expenditure, you gain weight. If you have a DEFICIT of calories (negative
energy balance) where the intake is LESS than expenditure, you lose weight.

Remember, a surplus of calories is ONLY one component of gaining weight!
Anybody who tells you that you must simply eat a SURPLUS of calories to gain weight is RIGHT.
You will definitely gain weight – a dump load of body fat that is.
Let’s say your body needs 2000 calories to grow – don’t think that your body will grow on 2000 calories of
chips and cookies just because you are in a SURPLUS.
Two thousand calories of junk and empty calories is COMPLETELY different than 2000 calories of high quality carbs,
proteins, fats, vitamins and minerals.
Anybody who does not understand this does not Understand the theory that a calorie is not a calorie.

To summaries, Potato Chips Makes you Gain Fat Weight while healthy Food makes you Gain Muscle Weight.
So which one you'll choose? Big-Fat or Big-Muscular??

This post has been edited by arekey: Dec 28 2010, 03:14 PM