yes, i am a student. find out how much your daily macronutrients needs are and try slowly deducting fats and carbs from them.

i do think we are near (im in utp btw ). the hardest part on the diet is to have a good meal here in my uni. the food, are superbly oily. sigh.

clean bulking, all carbs are complex/fibrous, all protein are lean and minimal fats, all fats are natural occuring and unsaturated. No frying or any of that sort.

You can sautee, grill,boil, steam your food. And cut your cheat meals down to once every 10 days or every fortnight or if you're strong willed enough, cut out your cheat meals completely until you're done with your fat loss diet.

do note however that, it is not advisable to go on a fat loss diet indefinitely.

Clean bulking is not about how much you can eat, it's about how much CLEAN food you can eat.

---

Added on July 21, 2011, 12:50 amHence, cook your own food. I cook on every Sunday, food that can last me all the way to Friday and keep them in tupperware containers. I eat nearly all of my meals from my tupperware containers. It can be a b!tch at times, but I gotta do what I gotta do.

Again, it's all about how bad you want it mate. Most of the time when you're dieting, them foods that you cant take, will look so bloody tempting and delicious but when you're finally done with your diet and you get to that cheat meal, you realize it aint that tasty afterall.
That's something you can think about the next time you'rethinking of cheating.

This post has been edited by razorboy: Jul 21 2011, 12:50 AM

unluckily i cant cook my own food cz i live in a hostel. no facilities for cooking or refrigerating. my main source of food is the cafe. i tried my best to consume superbly less rice (only 1 scoop) and add more on fish/chicken and vege.

so basically, during ur cutting phase, after ur workout u eat like mad to grow?

and early in the morning when gylcogen is depleted, u go for a work to burn off fats at the same time losing some muscle?

does it work?

This post has been edited by ExCrIpT: Jul 22 2011, 12:07 AM

I'm a total newbie in BB.

183cm. 70kg. I can do roughly around 2 reps of push up. each 10 times.

got a bit of tummy. and i'm hitting the gym recently. but i know nothing about BB.

So any big bros here can tell me what should I do? I'm not the kind of hardcore builder. I still eat what I like to eat. Just control on my carbs.

I'm not planning to get a 5 packs. Would like to focus mainly on my biceps and triceps and chest.

So what should I do everyday?

Cardio to reduce my tummy? How long?
Lifting weight how many times?


Using free weights seems to have a faster result than using machines right? So if I want to build muscles, use free weight?

Can someone guide me what should I aim for? Like sort of a week program for me to follow. And I can do the neccessary adjustment from there? Would appreciate it a lot. Thanks.

Read the stickies.
Here's one to get your started.

http://forum.lowyat.net/topic/371250

Sorry. But, what is all this bench press, deadlift, dips,standing military weight etc. where can I find how to do them?

3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

Google.
You can even find how to do them on Youtube.

Alright. Will take the time to look at it. But how do you know at what weight should I do them?

Will this helps the biceps? This is what I have been doing. http://www.youtube.com/watch?v=ZawrdYA0WXU

Around 2x15

A weight that's not too light, or too heavy for you to finish the necessary reps per set. It depends on the individual.

hey bro i was thinking the same ,cook the whole weeks food
btw how you keep them in refrigerator?
mind to share your exp?
because i thought double times cooking the chicken will ruin the nutrition

This post has been edited by theCrab: Jul 22 2011, 04:04 AM

Food I bring to work, 3rd meal. Weeeeee

Jamis is that white bread ? no vege ? looks tasty ....

Wholemeal bread slice from the loaf but i dunno y it look so fair. Didnt have any vege left, makan papaya saja XD

nice one... by the way, guys, ON whey + black infusion during cutting.. will it be good? i plan to get it next week...

must be the ingredients

I keep them in big ass containers and just store them there until when I need to bring them out as meals. When I do, I'll just either reheat them in the microwave or if I'm free, throw them on the non-stick pan and re heat them there and there.



Nothing but grilled chicken (plain, no oil, not even olive oil) and there's around 4/5 cups of rice(measured b4 cooked) with like 6 - 7 eggs in the mix, to mix a fried rice(plain, no oil)

I'd suggest invest in a good non-stick pan. I got mine at around 300 bucks in Jusco on sale. It's a bit expensive, but it's worth it, considering I can truly remove the oil.

P/s - this was last week's.

This post has been edited by razorboy: Jul 22 2011, 12:59 PM

wah u all damn semangat, salute!

One can be fat only for so long before they got sick of getting picked on for being fat isnt it?

This post has been edited by razorboy: Jul 22 2011, 01:09 PM