my height around 165 cm
short ony

buying nitrotech is like buying the brand. extremely pricey. why don't u do more research and focus more on your daily meal first. may the stickies guide u

alright thanks guys. i'll try to refer to the stickies.
btw, im having problem with my thighs. i used to lose and gain weight
several times however only the upper body shifted here and there.
i cant get the fats out of those thighs

Again, the stickies. Spot reduction.

oo.. haha.. welcome to bodybuilding bro.. i also just started.. you could read the stickies first coz alot stuff there.. coz sifus here really dont like to answer the same question thrice...

anyway.. im taking Optimum Nutrition 100% Whey.. i took that coz... it cheap source of protein and darklight also takes only Whey Protein(if i remember correctly)...

Thrice is belittling the amount. -.- no offence to anyone

I don't feel my biceps
thats why my biceps are F**king lagging cause I rarely train them
its a small muscles dint really bother to train them,instead,i love tricepsssss wohoo

haha sorry didnt know bout this. try to look out for things myself
btw justin how much is the optimum nutrition? and where do i get them?

ooo... for tights bro..

i dont know whether this method gonna work for you or not..

but it did for me..


before i started going to gym.. i bought a dumbells set at home..
what i did was i curl about 20 time each hand.. then i proceed to squat without any weight for 20 times(quick ones.. not slow like the squatting with weights).
i repeated it until i did 100 squats.. each day i did it..(ignore the curl part..) easy to say.. i squat then rest my legs.. then squat again..

after doing the same thing for about 3 months.. i thought i kinda have the basic strength needed to workout in a gym..
so i went to one..

then on off-days..
i did jogging about 8km each time twice or thrice a week..

my leg are now considerably less fat..

im not a pro.. but i hopes this helps..

Squeezing and contracting

it is usually referred to as ON 100% Whey Protein.. if ur staying in KL and need it fast.. u can buy it from a shop call EGO at Lot10..

i bought my 1st tube there..

if you can wait.. then you could try to buy them online..

in this forum i found 1 guy selling also..

http://forum.lowyat.net/index.php?showtopic=1914554 << this thread..

This post has been edited by justin_5: Oct 6 2011, 12:30 AM

right i see, guess ill look for the guy instead cause here maybe sell cheaper

about your plan. i did jog for about 8km last time like you but as i said the
upper part only shows improvement.

i also considered to do the squats i scared cause i heard squats can damage
your nerves? or maybe its a myth as you have done it

how long did u jog?

i mean did you do it for a month? two?

i did squats for months... jog for months.. now at the gym i did barbell squats and calf exercises.. not to mention i practise tae kwon do for almost 12 years now and played basketball as a religion(stopped few years ago la.. knee injured).. my leg are just not that much fat... its not that defined..

what im trying to say is.. the legs really needs alot of training just for even the tiniest bit of result..

even at arm days i do 20 sets for triceps then skip the god damn biceps
preacher doesnt work shit for me
straight curl bar yes
i train my biceps like 2 weeks once ,since its small muscle couldn't less bother it
but its time to do some work on it



i think i genetically dont have a biceps peak...

This post has been edited by theCrab: Oct 6 2011, 12:40 AM

i didnt remember but i think about 2 months like that. after that i kept losing
weight for about like 35kg or something. didnt realize it till my friends bugged me. i had like a body with small upper and big around the bottom.
so i gained a few kgs to workout and lose weight through a proper and
balanced way.

i see, so the legs need hard training. i know here im heading now

genetics play a role, but it's not everything. Lower the weights on your bicep routine, and focus on just lifting the weight up with your bicep, and squeezing at the top and slowly lowering it down. Focus on your form, focus on the movement of your muscle, focus on working your muscle. The technique is very important

and one more thing, 20 sets of triceps, is overkill

This post has been edited by razorboy: Oct 6 2011, 12:47 AM

actually its 4 -5 exercise ..
so far gaining good with high volume and body get response to volume training love the pump but only train 1 per week
I guess alpha and dan is doing the same kind of training ...

This post has been edited by theCrab: Oct 6 2011, 03:38 AM

guys since its my bday this mnth i shopped like mad at ego.haha
anyway i have purple in train and xtend both raspberry. cl got better profile but no glutamine.i intend to stack both cl and scivation for intra workout.good idea or not?

nuff said. pants split during 9th set of squats, around rep 5. did till 10 and further split them. decided to be a hardcore shit and proceeded with my final set. when the first rep split it even wider i gave up lol. didnt have replacement pants and walking back to my car through the mall with torn up pants like that was bad enough. good thing i had a big sling bag to hide it.

ruined my workout though, was totally in the zone doing GVT squats.

Hahahaha ! I thought I was the only ONE!