Just sharing...

I think these activities help me a lot..

1. RPM (This really works!!)
2. Capoeira
3. Weight lifting

I use these supplement to help me...:

1. Nitro Tech
2. Lipo-6

My eating habit..:

1. substitute white rice with brown rice
2. dinner (boiled chicken breast, bananas, apples, fruits)
3. no junk food...(no MCD, no Curry)

ahahaha...that's all...

BEFORE : 02/10/2010 (around 74 Kg I think..not sure anymore)

AFTER : 03/11/2010 (around 70-71 Kg...)

UPDATE (4/1/2011)

Now I'm using Animal cut...not lipo-6 anymore, I think Animal cut work better.. hahaha

and....my weight now 67 to 68 Kg...

will upload more photo when I reach 65...><" can I??..hahaha we'll see...

This post has been edited by El Sol: Jan 4 2011, 03:25 AM


Attached thumbnail(s)

man wit boobs

hahaha...

soon man..

good job in weight loss. can see the difference
dun care wat other ppl are saying about u.
i dun think weight loss is a prob for u no more, now improve ur diet, include more protein, ur muscles are coming.

thanks bro...

is it alrite to continue eating brown rice??..

actually, I'm kinda skeptical that brown rice is healthy, whenever I heard the word "rice" I kinda link it with sugar..

This post has been edited by El Sol: Nov 8 2010, 12:45 AM

bro good job!! keep up the good work, i am very sure you can have a good shape!

nice bro.. keep it up..

hey bro what is ur target?to reduce fat? then what is ur target weight?

I just want to get ripped..hahaha


weight, I'm not sure...as long as it's ripped dy, then it's fine...





I will update again after a month.. hopefully it's getting better...hahaha

mirror is the best friend to let u know your progress, work hard bro.

yes. YES. many bb'er use brown rice as alternative to regular rice
read this to know y:

http://healthmad.com/nutrition/the-benefits-of-brown-rice/

Thanks man..

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Added on November 25, 2010, 9:52 pmUpdate...



I'm kinda sad about my chest...T_T like there's not much improvement, what do you guys think?..

This post has been edited by El Sol: Nov 25 2010, 09:53 PM

nice job bro.. u really duin fine...
can list ur workout journal?

workout journal??..><"

I just concentrate more on Cardio...(half hour rope skipping, 5km run)

but, I do RPM and weight lifting on weekdays..and Capoeira twice a week...

weight lifting just normal weight lifting...nothing special...

no matter what kind of cardio I did, my chest not really getting toned...

u did good mister!!
keep on the good work

just duin fine bro...

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Added on November 30, 2010, 10:43 pmthanks, but don't you think the chest part looks weird?

This post has been edited by El Sol: Nov 30 2010, 10:43 PM

try incorporating push ups into your workout, or do bench presses since you do a bit of weight lifting.

I did lots of bench press dy... that's the sad part actually...

I trained it a lot more than my any other muscles..but it is the one that doesn't really improved..

Congratz with the abs...
So basically u just focus more on cardio and perform abs exercise and then ur 6 pack will appear?
Amused by your transformation...what's your bodyfat % now?

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Added on December 8, 2010, 1:29 pmmind sharing your weight and height too please?

This post has been edited by elvenchou1987: Dec 8 2010, 01:29 PM

great transformation .. all within a month ..

how many reps per set are you doing for bench press?
try weights that you can only do 8-12 reps for starters

Keep it up my man! Just ignore what people say about you because only you knw who you are. If you dream it, you can achieve it. Go go go!

so fast!!!Im impressed..

last time (1 month ago I think) when I measure, my body fat is 14.7%

my weight now around 67-68 Kg...(gym's scale not really accurate)

my height 174 cm..

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Added on January 4, 2011, 3:16 amI do 15 reps, 3 to 5 sets..(depends on mood and level of my energy, but minimum is 3 sets)

My way of weight lifting technique is doing medium light weight with correct technique and many reps...

><" I don't want to be bulky like those in the poster..

I wanna be like underwear model..hahaha toned muscle..><"

dunno ler about my chest..><"

I think overtime if I do more cardio, the fats will gone..hahaha

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Added on January 4, 2011, 3:17 amThanks...

created this thread so..people can see that if I can do it, then you guys can do it too...

j

This post has been edited by El Sol: Jan 4 2011, 03:17 AM

thanks a lot !!! really great improvement ler.. u sukses dy

Hahhaa all the best to you too bro.

dun give up k.. hahaha

sorry to ask..wat's RPM?my height almost the same with u but im 77kg..i also wanted to have underwear model's body .. can u list down all ur routines?easier to read and follow

gambate!!

jackie channn!
dem nice maculele roda that night!hahah
lupa mau buat backflip!hakhak

nice progress bro...keep it up...

it's on the first page bro..

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Added on January 11, 2011, 9:13 pmHey Batata...

kakakaka...

yeah nice Maculele roda..><" I'm nervous though...T_T

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Added on January 11, 2011, 9:14 pmthanks bro...

This post has been edited by El Sol: Jan 11 2011, 09:14 PM

1. Nitro Tech
2. Lipo-6

how much??without these can achieve like your body??

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Added on January 25, 2011, 1:57 pmmy fren suggests me to take GNC AMP..he been using it for 2 months and looked nice upper body..

This post has been edited by chilskater: Jan 25 2011, 01:57 PM

You are an inspiration lah bro.. Eh.. can u tell me the price for the supplement u take.. and the place u bought them

P/S: Nice Minnie Mouse stickers on the cupboard (3/11/2010 pic)

This post has been edited by Arkadeuz: Feb 24 2011, 11:03 PM

nice progression... do u mind share more wit us ur diet? do u reduce food intake or u still eat like usual ppl eat?

.

This post has been edited by hoxy: Jun 13 2012, 09:22 PM

share ur diet / routine ...