Let the original thread starter kick start v4

V3


This post has been edited by free_enuf: Jun 28 2011, 09:55 PM

good lat spread
tips for wide lats

For some reason, I'm a fan of thick lower backs. That's a pretty nice pair of 'bricks' you have there

Check out the lower back of Ukrainian world-record holder powerlifter Oleksandr Kutcher (165lbs class)



So thick and strong that they look like two butt cheeks lol

This post has been edited by Vbs: Jun 28 2011, 11:02 PM

Hello! Registering for duty.

Hello

Some of mine... currently weight at 83kg.. trying to get to 85kg now...

Have a very fat tummy


Attached thumbnail(s)

yay .. back

You guys makes me malu to share any pics of mine. Still so damn skinny and kecik.

This post has been edited by emino: Jun 29 2011, 12:40 AM

Mine is no where near that lar. My back has got so much smaller after stopping for more than 6 months. Used to be so much thicker and wider.

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Added on June 29, 2011, 12:49 amDamm I just got pwned by everyone!!

This post has been edited by free_enuf: Jun 29 2011, 12:49 AM

OMG... Dunno know how long i need to train to get that kind of back!

Ken86 has got some good thickness man! Shoulder can use some mass though.

badan u panjang GILE!

candidate for good squatter

Since everyone is posting their back... Here's mine. Along with a silly picture of side/front.

nice. people here have very nice lats and back ... i find it very hard to develop lats .... I need to focus more lat isolation exercise after this ..... yeap, light weight ...

hahaha..... because my kaki pendek

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Added on June 29, 2011, 9:15 amken86 you have a really thick lower back, not only lower back... is your whole back @@" impressive...

This post has been edited by MelForC3: Jun 29 2011, 09:15 AM

Somewhere in March before INBA Australia, standing @ 71kg. As currently I'm bloated with water and fat, Standing around 78kg. Nanti saya post gambar gemok saya.. LOL


Attached thumbnail(s)

maybe u gemok tapi sebenarnye badan mcm greg plitt
hahaha

Nice one... all back picture

I love seeing back pic...MORE MORE KEEP'EM COMING !

free_enuf , mind sharing how you get such BIG wings ?

What's your routine for back ?

yahhhhhh!!!nothing better to do





whos yr dadday!!!lol

Goddamn, y'all have insane backs.

darkcity,do you mind to share somethings you've done to your back?that's some insane lats width I would like to have...
*drool*







another friend from other forum
this guy never touch any supplements for his life
not even whey
fuuuu ... and he dont apply 6 meals per day nor hitting the least protein requirement
he dont take 10 eggs per day,he only take 1-2 chicken breast during cutting
all he have mostly are potatoes,coffee,apple,chinese traditional food..closed to vegetarian diet
totally opposed science of bb but he get results..
i wonder,genetic works?

This post has been edited by theCrab: Jun 30 2011, 02:53 AM

genetic works?
wth
i tot ppl should know by now, genetic plays a big part in bb...

Massive shoulders.

rear delts... like bengkak

He is an ectomorph.skinny but athletic built.people with this body can eat anythinh from kcf to mcd or nasi goreng but still maintain a lean body.but will have problem building up mass

I have a friend just like him.. super rip and never gain weight.. He took part in last 2 week mr perak competition and got second... his weight hardly to increase but the body is super rip..

I'm natural fat

hmmm, i wonder all this minimum protein requirement is real or not ... since not eating enough protein can grow that big ....... maybe all we need is just 1.2g per kg of protein per day and we can still grow ....

I didn't really calculate the intake of protein per day.. you calculate?

yes, i calculate. I try to take minimum of 1.2g per kg of bodyweight. For me, its about 80g But I usually take around 90-100g ... no need to take so much. Easier on my wallet ....

think very hard to compare with ppl who r ecto or with good genes.

It definitely does. A year and a half back I had about more than 60g of additional protein from supplements everyday and I gained size; I was 66.5kg and had more muscle mass. Today, I only get about 50-70g of protein per day from whole foods only. I'm currently at 61kg.

This post has been edited by Vbs: Jun 30 2011, 10:43 AM

Vbs, you mean more protein can help you gain size ? how much total protein you take for the mass gain (in g / kg bw). Do you distribute it evenly for the day or more during the workout period

Have you tried taking 1.2g / kg and see if that can add mass to you ? of course you need to have caloric surplus. From carb and fat ....

there is noway he is an ecto

he is very famous in chinesecari.com
just like darklight in lowyat




he was a super fat guy before then after slim down he go for a bulk and cut cycles



year of training transform



and this guy claim that he can squat 250 kg(until he screw the bar)/bench 200 kg but no ones doubt so..
http://www.youtube.com/watch?v=UpOMonmYhR8...player_embedded with a video proof when he squatting 180 kg 2 years ago

ok whats bothering me is his training style and diet
totally opposed the convetional style of bb-ing
he is more like a mixed of powerlifter+bb ,and you wouldnt see some him gulp 10 eggs per day
been followed his journal for 2 years in forum and he have some new concept for bb thus i carry out for public discussion..

p/s:dint censor his face ,as his face already exposed under public and being daikor at cari forum

that's why i doubt the recommended protein intake of 1g/lb to build mass. Seems that this guy oppose that recommended protein and grow so much and so strong.

Or maybe he under calculate his protein consumption ? Maybe he consume more only he do not realize ?

yea buddy
i know genetic play 95% of how you gonna looks like
but if you read into his diet
you will ask the same ques as me
I am merely asking with such condition + his food nutrition value how possible to build up ,thus carry out the discussion
sometimes he get only around 80 gram protein per day


I doubt so ..though wont be precise but i guess the difference wont be 50 gram difference
could be even lower
this guy know his body,and update his journal everyday,if I am not mistaken he training at somewher KL ..
sometimes i have the same doubt with you
cause he once ask,is the 1g/lbs protein a real fact for us to build body or just a guideline for us ?
because 99% of bodybuilders do so,where is the 1% goes? and he a is a strong believer in mind and body . he emphasize mind > body,so ,you only get yourself motivation in a long run.
He told usthat he once play a China BB forum,their style there is sort like him,human body is way stronger than we think.
of course we're not talking bout competing on stage ...there's a whole new story.different standard

This post has been edited by theCrab: Jun 30 2011, 11:22 AM

@kurtkob78

I started taking weight gainers like what most skinny guys would do a few times a week. My weight shot up from 58-66.5kg within 2 months. Gained lots of fat and some muscles. When I ran out of the stuff, I switched to wheat protein isolate. On top of a normal diet with a little more carbs than what I'm taking today, I took 3 scoops of protein each day in the morning, afternoon and pre-bedtime. I had about 100-110g of protein in those days, which is not even close to my bodyweight in lbs but I still managed to pack on more muscle mass.

@Crab

Got the link to the dude's diet?

This post has been edited by Vbs: Jun 30 2011, 11:22 AM

send you a pm ! you read chinese?its a long journal..

Halamak! My chinese I sudah buang already since primary school lol

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Added on June 30, 2011, 11:39 amI can still understand some words.. and I realize he's only eating like 3 main meals a day + snack time. Pretty unbelievable man. That breakfast isn't even solid food. It's also funny how some days he'd get more than 100g of protein considering the number of meals he eats.

This post has been edited by Vbs: Jun 30 2011, 11:44 AM

can summarize some of his diet menu. I of course cannot read chinese .... what i wanted to know.. what is his snack and what you mean by non solid food. Then if he even change the diet for his bulking and cutting .... now im hungry ....

This post has been edited by kurtkob78: Jun 30 2011, 11:43 AM

From his journal:

-1.9.2010-

Breakfast: A can of wheatgrass drink

Lunch: Steamed fish, wantan, veges

Dinner: chicken breast, prawns and.. 金针菇.. Crab, can translate? lol

Snacktime: Guai lin gou (forgot what it's called in English.. royal jelly?), apples

Calories: 1,800
Protein: 110
Fat: 60
Carbs: 120

金针菇 = mushroom



btw the chicken breast part is possible
1 pieces whole chicken breast part can in market can almost fulfilled 100 gram...
butterfly pieces i mean

This post has been edited by theCrab: Jun 30 2011, 11:53 AM

eh almost like typical meal for normal person, minus rice and nothing much is fried.
wheatgrass drink and guai lin gou r like cleansing food (for cutting?)

yeap the journal start from the 1st day he cut last year sep

That's just one sample diet. Here's another.

-31.8.2010-

Breakfast: A can of wheatgrass drink

Lunch: Steamed fish, fried egg, veges

Dinner: 5 eggs, veges, guai lin gou

Snack: Honeydew

Calories: 1400
Protein: 70
Fat: 20
Carbs: 150


Pretty clean diet, so that means low % of bf but the muscle mass he has is incredible. Still trying to find out how heavy he is currently.

This post has been edited by Vbs: Jun 30 2011, 12:08 PM

I just look up on guai lin gou, it consist quite a number of essenstial amino acid o.O and it said 旺血生肌 - Sounds like N.O effect + muscle growth lol, dunno wat does 旺血 exactly means.

Ref (in chinese) : http://zhidao.baidu.com/question/12285676

before that almost 95 or over 100 kg couldnt remember exact
he is 165 cm if i am not mistaken
after his cut he is below 65 kg now
he definitely holding alot muscle mass which i dont understand
he dont eat expensive like a normal bb life style


mesomorph?or hard train pay-off?
he got the another theory bout food which i totally fresh into it...

This post has been edited by theCrab: Jun 30 2011, 12:51 PM

eh my height some more, damn him lol
btw was he ever ever on roids?

This post has been edited by janson_kaniaz: Jun 30 2011, 01:09 PM

been follow his thread for 2 years
and know someone in real life besides him,should be NO
probably genetic factor,he's like a legend in the forum btw he advise us not to follow his diet
cause he claim he definitely know what he is going to eat and know what he is eating.with years of experiences
mostly are some chinese traditional herbs/fruits..etc..

this is why i carry out the discussion...is anyone here with an example ?

This post has been edited by theCrab: Jun 30 2011, 01:20 PM

One more thing im wondering. Do you really need complete protein to build muscle ? See the vegan bodybuilder, do they eat complete protein ? from what I know, you need to mix 2 plant ingredient to make a complete protein ....... any vegan bodybuilder here ?

as far as i know
they took supplements such as whey

vegan cannot take whey, but vegetarian can ..

in our country, it's very very very hard to find a vegan
it's even harder to find a vegan bb'er

i wan the link too please

This post has been edited by binghb: Jun 30 2011, 02:25 PM

im having problems in doing the diet. cant find any good cafe in my uni to eat good food. sigh.

your cafe dont sell rice, vege and chicken breast ? these are the natural good food .....

got rice. but chicken breast is unavailable. they sell other parts of the chicken + superbly oily.

then, choose fish, lentils ... source of protein. If still oily, you can go wash in the sink .... show some protest ... lol

Hendak seribu daya, tak hendak seribu dalih ....

This post has been edited by kurtkob78: Jun 30 2011, 04:17 PM

hahaha.alrite.i'll try.

btw,im still on my way to cut off the fat on my tummy. this should take some time.

Do u hav the link of the thread? Or the journal? I'm kind of interested in his "philosophy"... hmm...

You can give his diet a try to see how it works, though I personally think that the fat intake is quite low for a BB'er.

And if he's 65kg, I think he'll continue to lose weight with his less than 2k kcal/day diet.

This post has been edited by Vbs: Jun 30 2011, 05:44 PM

Is it possible that whatever protein he intakes actually goes into his system ? Like for normal people if we overtake protein in a single meal it'll come out excess because some cannot be digested .

Is it possible maybe his kidney can digest all the protein so he has 0% protein waste ?

Shouldn't be.I've read his journal.In short,he is just like those hardcore martial artists u saw in those kungfu movies.Like jackie chan's old movies, just keep training,training n training,eat just like normal, (according to him,he wasn't someone believe in supplement).

One of his journal
Self management 22.10.2010

h=hour m=minutes

------------------------------------------------------
sleeping time - 8h
-----------------------------------------------------
breakfast - 矿泉水(Mineral water)
lunch - 鸡胸，菜，水饺 (Chicken brest,veggie,dumplings)
dinner - 鸡胸，鸡肉，菜，鱼丸（全过水） (Chicken breast,chicjen meat,veggie,fishball (cooked by just boil with water))
fruit - 番石榴 (Guava)
snack -
------------------------------------------------------
workouts
chest - 40m
back -
shoulder -
biceps - 30m
triceps -
forearm -
abs - 40m
leg -
cardio - 20m
sandbag - 30m (2hours plus)
-------------------------------------
gram...
calories - 1400
protein - 130
fat - 40
carbohydrate - 80
supplement - multivitamin,vit c,Q10
----------------------------------------
consumer -
activities -
mood - 放松的一天
massage hair - 5m


He trained over 2 hours and eating no breakfast. Yes,he is against all sort of the BB theories as Crab said. According to the guy,he was a bad boy and involve in fights, then change over a new leaf and engaged in BB. He just trained hard.

Crab, thx for introducing such example. He may just be a layman, but as he said himself, he believe in determination and our mind determine what our body can do (his philosophy which is also a good philosophy). So in short, instead of struggling with articles and theories of how muscles can grow it best,this man just buried himself in routines.

In my opinion, it's really up to one to choose to be like him (hardcore trainer) or a work smart,train smart.

Crab, I do know someone like him, but my fren is kind of suffer and struggle through pains, he managed to get a good physique in just short while.But he gave up quite soon enough (just 1 year after he trained). What my fren did was using dumbell of 10kg each side, completed a 100 reps each body part exercise everyday (like shoulder press-->bicep curl-->tricep kickback-->bench press-->deadlift-->squats-->lunges and end with crunches).from the day 1 he start to the last day.He may increase but never decrease.Minimum rest, of course he failed at certain # of reps,he just rest then continue all the way.

After all,I guess knowledge is still quite important if someone reli try to excel in something,let it be hobby or career.

What u guys think?

This remind me of the article i read and the quote is on my signature... The only thing diff between the guy who keep and rule and the one break it is the "Effort"

he is actually a very hardworking guy,he make alots of notes(chinese though his eng understand is not good)
and he is a firm believer that muscles is not just for aesthetic purpose,it must have some value(strength) .

well suddenly i think of,serge nubrets.the 6 times world champion.he advocates listen to body,hence he claim he eat 3 meals sometimes per day

I like your explanation,thats help me to clear all the thought much ! thanks !

p.s:*your friends...hardcore..lol,is he gaining good mass?*

This post has been edited by theCrab: Jun 30 2011, 11:00 PM

Been awhile since i posted any photos here. Last was when i was competing in 2009. So, here goes.



Stats:
Weight - 105kgs
Height - 6'0"
Waist - 36

Still abit fat. but trying to maintain my shades of abs so i dont blow up too much and suffer when cutting.

Looking massive, bro. Are you still competing?

very impressive..

i love partial moves

Shit man.. you all have HUGE backs .. im so small T_T

You're not alone, bro!

nice back there...

Since this week all back pic, so what's next? set a target to share it out? legs? chest? bi's? tri's?

<----- your avatar pic back looks like turtle shell . that SOLID bro

massive back registry editor ..... how many sets need to do to get the massive back ... Now im doing about 15 set 5 exercise ... is that sufficient for back ?

I dun measure my fren's mass though... LOLX. But that time can see a huge change in him, body posture and in sports (we are in secondary school,so we hav sport practices once a week).Can observe that his performance in sports just shoot up.Chasing the ball around the field and made people whenever people bumped into him for header (FOOTBALL). And yes, he is the 1st guy that I can see the nice tricep shape in the school U (he is not even flexing).

p/s: not homo, just I really love the nice tricep shape even without flexing.

Btw, after now we graduate, my fren started to give in. The last time I met him in futsal court, he said that he grow lots fat since not training.

EFFORT and HARDWORK build MEN.

I'm still a small boy though. Especially when all big bros, show their MASSIVE BACKS here.

M'sia does has a lot BIG GUYS!!!

this year no plans la. trying to stay in the closet until next year. really need to get some quality mass first. Light Heavy isnt gona be easy.

To be honest i only did deadlifts during my early days of bb-ing. now mostly 21sets.
Sample back routine:-
Bent over barbell row - 2 warmup sets & 4 working sets
Lat pulldown (front) - 5 sets
Lat pulldown (back) - 3 sets
Seated cable row - 5 sets
Hyperextension - 4 sets

I thought it's a progress pic thread - not a back pic thread

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Added on July 1, 2011, 1:01 pmBtw for those who're using imageshack, mods can only see frozen frogs. So cant really comment on things

This post has been edited by Syd G: Jul 1 2011, 01:01 PM

LEGS


Chow

wah this v4 is really hardcore

they said back and legs are what separate men and boys!


Chow

:s, so many boys in my gym

Kalau leg mmg I tak share. Kecik. Wahahaha

ko selalu skip legs day kan. hahaha


Chow

u guyz r my source of inspirations to keep training

Mana ada. Cuma kaki aku kurang responsive. Hehehe

Ok legs... haha... kaki bata owning...

Next week, pump legs more and post it

want legs like this guys baru syiokkk

nice one but er... I guess every noe what's i gonna say hehe... so work hard n stay healthy

Nice !!!

my kakikaki

This post has been edited by Kmaru: Jul 1 2011, 06:16 PM

my recent progress..
85kg,5'8,waist 32 ''

i just train for 1 year and i only mcd or kfc lol