haha sometimes 2 piece of wholemeal bread

thats all.. maybe thats the reason i dont grow anymore...

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

read note 2.

This post has been edited by janson_kaniaz: Jun 2 2011, 02:40 PM

gonna get some oat then sigh... 6eggs + oatmeal + pumpkin seed hehe...

think i read somewhere b4, preferably the ratio of carb to protein is 2:1, i.e. if u take 50g of protein, carb should b 100g.

i dun really take much carb actually, i just started taking more carb recently. I take more wholemeal bread + rice before this, only veggie and lots of beef and chicken but it doesnt seem too healthy hahaa... so try to balance a little now..

right now, i kinda afraid my size going down haha bcz i feel my arm like getting smaller... zzz....

hmm..if ur at the office then tapau chap fan and eat at 3 lo...for me ill cook and bring in tupperware to uni..

a good gauge of ur size would be trying on ur tshirts..thts wht i do la..tighter means i got bigger d..

Thx mate

i live in Sydney, i got it from marouba fish market just a few blocks from my house. Ah too bad, if i live in Melbourne i would ask u to become my personal trainer . Anyway i just voted you! Cheers!

you eat so little yet u r big!! i`m jelly.

Thx and appreciate for voting.. Oh NSW... will you be there in October as I will be in Sydney for national competition

You got my votes, bro!

currently designing my own home gym, so far i've included

Adjustable Bench
Olympic Bar
EZ Bar
Power Cage
115kg worth of plates
2 short DB handles
7x10 ft rubber tiles

Current pricing - around 3-4k ish. Thoughts and comments?

edit: power CAGE, not rack. apologies

This post has been edited by mikehuan: Jun 2 2011, 10:59 PM

eh that's pretty cheap. How's the power rack like ?

asked a metal guy to quote. still waiting for it but surely cheaper than 2k. a ready made power cage is about 2k ish excluding delivery

Thx dAn... appreciate

haha not big at all.. stuck in the middle... wanna grow a little more bigger..

wanna eat more and weekend is coming and three day holiday.. gonna really eat all the time wakakkaa...

>maintanance is 2500 cal
>cutting is 1500
>what will happen if one fine day i have 4000cal
>eg:family dinner, reunion etc
>will my weight increase overnight
>or how

Well, actually for myself, i don't really monitor my calorie intake per day because i find it quite troublesome. But of course, if u able to monitor, that will be the best. I usually have really large meal for 2 days out of 7 days per week i guess that will exceed the ideal one... but i dont see myself put on fat overnight hehe...

Still, I always try to avoid high calorie food and drink... im refering to high sugar food n drink, fried food, oily food and etc....

Sometime curi makan also hehe... I don't know about others..

i would eat for what i`m about to do in the next 3 hours. repeat. l
less work, reduce carbs.
going to do hardwork,increase carb.
protein is basicly high for all meal.
i read about this on someone's blog ( forgot who he is)

i`ve been doing this for about 3 weeks now. so far i`m bulking okay without too much fat gain like before.

hey /fit/ rate my routine

Monday
- Push Ups
- Pull Ups
- Bench Dips
- Squatz ( 5x5 )
- Bench Press ( 5x5 )
- Barbell Rows ( 5x5)
- Lying Triceps Ext ( 3x8 )
- CurlBros ( 3x8 )
- Crunches

Wednesday
- Pushups
- Pull ups
- Bench Dips
- Squatz ( 5x5 )
- Oberhead press ( 5x5 )
- Deadliftz ( 1x5 )
- Triceps two arm extension ( 3x8 )
- Reverse Barbell Curl ( 3x8 )
- Calf Raise ( 3x8 )
- DB side bends (3x15)

Freitag
- Push Ups
- Pull Ups
- Bench Dips
- Squatz ( 5x5 )
- Bench Press ( 5x5 )
- Barbell Rows ( 1x5)
- CurlBros (3x8)
- Lying Triceps (3x8)
- Crunches