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

ah..i see..i would recommend more carbs and protien for ur breakfast though..most important meal of the day..

i got told off today at my gym(FF) for "slamming" the weights..when all i did was touch the weights to the floor after every rep as i was deadlifting..hence producing a clinking noise due to the floor mat being not very sound absorbent..

i mean when im lifting 100kgs+ the least of my worries is putting the weights down nice a gently for u now is it? stupid commercial gyms..

menara manulife..haha..and it was a female trainer..

btw the time was like about 3.30pm? i mean the gym was practically empty as opposed to the 7pm crowd so i dont see who i was bothering..if i had the choice i would rather go to more hardcore gyms like terry gallyot's or the one in aman suria which i forgot the name

lol..that arnold workout is crazy man...7days in the gym..

should produce results though if u have the dedication and time to actually follow it..

most girls i know "super like" guys who workout..18-21yo range of girls la...

granted theres not many guys in my college(taylors) who are big..which shows u that the average malaysian teen doesnt work out(even if they do there are mostly unnoticeable changes to their body)..college life is girls,lepak,clubbin,assignments in that order

btw chicaman dont stop getting bigger because of 1 girl..there are many others out there who appreciates a guy who works hard to have a nice body

This post has been edited by Aztec: Jan 12 2011, 12:37 PM

ill comment on the monday workout..

too many sets and reps? much too many rows thats for sure dumbell and barbell rows are about the same..and where are the pullups?

back consists or 3 main components..upper back,lower back and lats

Back Training Routine: Upper Back Emphasis
A) Rack Deadlifts
B) Medium-grip Pulldowns
C) One-arm Dumbbell Rows
D) Reverse Flyes

Back Training Routine: Lat Emphasis
A) Underhand Barbell Rows
B) Wide-grip Pulldowns
C) Rack Deadlifts
D) Decline Dumbbell Pullovers

Back Routine: Balanced Development
A) Pull-Ups
B) Rack Deadlifts
C) One-Arm Dumbbell Rows
D) Overhand Barbell Rows

http://www.t-nation.com/free_online_articl...ybuilder_back_1

This post has been edited by Aztec: Jan 12 2011, 07:54 PM

LOL..john ur gym doesnt have enough plates? dumbell also wanna throw in..

which gym is this? nottingham uni?

thinking of taking danabol..been reading up on it and it seem relatively safe..i got sources for the USA ones..not the malaysian made ones..

any advices?

i warm up by stretching for 10mins then cardio for 5mins..seems fine for my body..

i found that i have the must energy during the afternoon/evening when i have had 2meals...1meals doesnt seem to give me enough energy

to each his own i guess on this..different body have different needs

wow..new techniques to squat..

This post has been edited by Aztec: Apr 17 2011, 04:02 PM

my supper and snack is same like ur dinner..u definately need to eat more..

mirin'

so i was wondering....since we eat like 5-6 times a day..i assume some of us will bring our own tupperwares and stuff..or maybe when we eat chap fan we will spam the meat etc..

i always get this reaction when i whip out my tupperware "wahhhh,eat again? so healthy? u cook urself?"

why need to eat so much? u big enough already la...

chicks dig it though..u eating healthy and cooking ur own food..so brahs in college/uni..BRING DEM TUPPERWARES NOMSAYIN?

any funny/weird reactions u guys get?

if u feel ur protien intake for the day is not enough then by all means..and depends what type of protien it is..if it is fast acting like scivation then u should mix with milk rather then water(milk= casein)

how come ur training split has chest and then 2days later chest again?

it depends on each person body..for me 6days would be overtraining..i stick to 4-5day splits..

1) eat 4000-4500cals a day
2) lift heavy
3) rest and recover(6-7hours of sleep a day)
4) ??????
5) Profit!!
wake up earlier and cook? brown rice,oats and wholemeal bread are my usual carbs..no time in the morning? blend 10-15spoons of oats with milk and gulp it down(i do that sometimes)

TUPPERWARE TUPPERWARE TUPPERWARE..no reason not to eat brah..i even eat in the car when its time...4000-4500cals a day is what u should be aiming for

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Added on May 12, 2011, 6:32 pmsupplements are called supplements for a reason..they complement u..not one single supplement will suddenly make u grow faster(if u cycle on that dbol or hgh then mayb)

like i always like to stress..u want results?

1) eat 4000-4500cals a day
2) lift heavy
3) rest and recover(6-7hours of sleep a day)
4) ??????
5) Profit!!

nothing come easy brah..consistency is the key..

This post has been edited by Aztec: May 12 2011, 06:32 PM

6packs are so overrated brah..a skinny guy with abs is like a fat girl with big tits - It Doesn't Count.

sooo...i just learnt something new yday...had a crazy night of clubbing after exams on friday...literally slept on my front porch..

woke up hungover like shit..then i look at myself in the mirror..damnnnnnnnnnnnnnn....muscles looked super ripped..now i know why before the competition those bodybuilders reduce water retention in their body..

those are jealous people who want to look good but do not want to put in the required level..hence trying to discourage u..

regarding squats and deadlifts..those people once again will think we are weird or freaks for going heavy..they are too weak to do DL or squat neither do they have the mentality to try it..

my solution? put my headphones in and just do my thing..never bother what those people think of u..its pointless

my gym is now is perfect..i can do wtv i want..as compared to FF last time

This post has been edited by Aztec: May 25 2011, 07:20 PM