Yeah LV, i get you. Thanks LV and pizzaboy !

I've started doing deadlifts latetly, pardon my inexperience what's roudning of the lower back? everytime after i do deadlift , the next day my lower pain does not feel pain but instead i feel some sort of aching/soreness.

correct me if i am wrong. rounding of the back means your lower back is not in its natural 'S' curve. meaning instead of a inverted 'C' or ), it becomes a 'C' or ( . I am assuming that that you are facing -->.

I seriouslly dont get u.... T.T

Damn, just met darklight at my gym... i already felt he looked familiar.. didnt know thats really him, he is really huge. Thanks for the tips given! gonna get myself some dextrose each time post workout and move on with another program. I'm actually considering 5/3/1.

It means don't bend your lower back. Like when you bend down from the waist to lift something.

Means: don't hunch your back (upper back and lower back and everywhere) or you're in for some serious spinal injury.

If you put a stick/broom stick on your back it should touch 3 points:
1) the back of the head/skull (head/neck should be in line with spine: don't nod it towards the chest, or pull your head backwards),
2) in between the shoulder blades,
3) the beginning point of your butt crack (that line between your 2 butt cheeks)

hey guys, can the sifoos review this meal plan.. is it alright?

IMO, replace the cereal with oatmeal. The simple sugars in the cereal aren't going to do you any good. Even more so if you're trying to lose weight. Other than that, it looks pretty decent and well thought out to me. Of course, it's just my opinion and maybe we could wait for some of the more experienced nutrition peeps here to comment.

Dorian yates' early day back workout.



His hair is classical

hi mentors
just to ask
when we are doing deadlift,the weight plate supposed to touch the floor only consider a full reps ?

Yeah, im trying to lose weight and gain. But is corn flakes considered in the bad list as well?

going to start gym soon for mass and muscle gaining.
still looking for the right gym. but i think its overprice to me..lol
an suggestion of balakong (work) and old klang road (leave) area?

Corn flakes is junk food.

hye everyone..just wanna ask all the bodybuilder@trainer siffoo here...hehe..
what the best meal for me to gain my weight ...n what the simple workout that I can do by myself just at home ? U guys know..its damn expensive to spend for gym..True Fitness subang,RM100++ a month..huhu...im just a student...

From what i just read over this thread...
why some said avoid RICE ?? and eat more protein ? what kind of protein ? do i have to eat only fish all the time to gain my weight ?

Sory i got no idea how to workout n gain the weight...ohh btw..

my height is 184cm
my weight is 56kg...

now u guy know how am i desprete to gain weight...huk3...thx!!

DY got the widest back everrrrrrr !!!

eggs are a good source of protein.

white rice = simple sugars which is convert to fats if not use.
simple sugar breaks down easily, causing a sugar rush in ur blood stream...

u get complex sugars from wholemeal food stuffs like oats or wholemeal bread which is what u wan.
basically complex sugar takes a longer time to break down, thus providing ur body with energy over a period of time.

gain weight is easy,jus eat watever junk food u can get ur hands on like McD.
BUT gain muscles and not fats is the tough 1

i was like u last time..im189cm and 90kg now.. im a student too

for me i ate 6 meals a day which is basically every 3hours from 8am.and not light meals either..cheapest way would be go to mydin and buy whole chickens(one chicken only about rm11)..and cook ur chickens any which way u prefer..protien shakes are a must

and theres not really much u can gain by working out at home..maybe get a barbell?

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Added on November 9, 2010, 5:03 pmxain: what are ur goals for that meal plan? to me it seems more like a losing weight or body maintenance kinda plan..

This post has been edited by Aztec: Nov 9 2010, 05:03 PM

[quote=ijnek,Nov 9 2010, 10:53 AM]
eggs are a good source of protein.

white rice = simple sugars which is convert to fats if not use.
simple sugar breaks down easily, causing a sugar rush in ur blood stream...

u get complex sugars from wholemeal food stuffs like oats or wholemeal bread which is what u wan.