68kg to 73kg
can still fit into the slim fit pants when i was 68kg...

check the sticky threads.

there's 1 on routine and u can find from beginner to advanced level

i can't eat beef.

ask me if i'm eating chicken or eggs everyday :b

i like chicken breast

i hv been liftin for abt 1yr +...
jus enjoy doing it
i'm sure most of us here do too

i do triceps with chest...
a normal routine would be : chest dips, bench press, inclined bench press, dumbbells pullovers,flyes, push-ups, bench dips...
all in 4 setsx 8-10 reps

how can i train to make my pecs have more defination and also the side pecs?

i dun know abt u, but lipo didn't work anything for me...

every1s' body response differently.
lipo didn't work for me, but it might for u

nice progress

hey dan,
u got a gf rite?...lol

jus crackin a joke, no offence...

time to pump up ur legs!!!

recover well

u mean fasting?...

?
consume whey immediately after u train.......

u need 1.5hr for weights and 1 hr for cardio?
way pass the prime window...i think it's recommended to keep ur trainin within 1 hr.
if not, ur body starts to break down muscle for energy...

keep ur weights day n cardio day apart...

i do cosgrove complex as cardio on my rest day

1 servin of protein shake abt 100 calories
1 servin of HL milk(200ml) abt 100 calories

if it's close to 300 and above, i consider it high...but that's me...
also, must c the content...if most of the energy r from carbo n sugar, i would not take it
take protein bar better

monsters in the house....i wish i was in KL....jus to get pointers from dark n co would be nice

they r envy with u for ur shape while eatin so much...for them, they grow at the waist if they eat like u do!!!

u're the MAN in the restaurant!!!

u look so much better now that u r gettin ripped

i like to think that the guy with big arms can crack an egg with his bicep...jus flex

RIP to ur friend dark......

life is short, treasure ur loved 1s

dun fall asleep at the table dark...