Holy Hell 15?

2 kg tenderloin rm 40 wet market.

what exercise did you do for ur middle/lower back? Soreness during workout? No. Doms, Most definitely, I can barely wear my own shoes last week because my back was so tight.

Just a general question , May I know if the most of you work towards a body type that you want or do you just work out because you wanna work out?

i've never been a fan of saying, I want this body or that body, I mean ,yes I do set a goal for myself saying I want to lose the midsection fat, build up more definition on my pecs, more shoulders development etc etc.

Maybe it's just me , but even if I tell myself, I want a body like so and so, in the back of my head, I know that even if I'm ripped to shreds I wouldn't look like so and so, NOT because I don't work hard enough towards it, but rather, because everyone's built different. Different insertion points, muscle attachments , muscle bellies and so forth.

But then again, like I said, maybe it's just me. How about you guys?

dont know why, somehow, lifting, helps me focus and really de-stress. especially after a hard day or just really frustrated with what's going on. Focusing on delivering that set, that rep, keeping the form, helps a lot

Dory , not a fan of it. Goodness gracious, when packed for meals, that fish makes the whole room smell like...

anyway, try to buy from wet market la. I buy from uncle on weekly basis until he sends it directly to my house. Average Rm100 a week, 2 plastic bags of butterfly chicken breast(10 - 15).

Tenderloin as I posted 2kg rm40, that's around 8 meals right there.

The thing is I can't find turkey and even wet market depends on availability, I'm actually considering tilapia since I heard that it is the most tasteless fish of all(packed that is).

not in my case though, that's why i get it from the wet market nearby. which area you stay at?

I'm in ipoh

It means, change things up. Your body is getting used to it.
Or it's simply too light. You failing at 8 - 12 reps?

3 sets of 10 reps, that 3 sets, are u struggling to get all 10 reps or are u sailing through it?

its normal to be fatigued by the 3rd set.

but i dont get what you mean by after doing the 3rd set, there is no more pain/sore.

u mean for the last 2 sets of 10, u experience pain /sore every rep?

D.O.M.S. usually comes AFTER your weight training.

nevertheless, soreness should be too particular to be gauged on whether you've trained enough or not. Most of the time, it's just because your body has gotten used to the routine.

Try changing your routine then.

How much cardio were you doing when you were not cutting?

This is too funny NOT to post. Work out with an erection. LOL

since you wanna cut, try increasing the number of days per week you do your cardio first. gradually. only add in, if you hit a plateau.
When you plateau at 7 days, try doing 2 cardio sessions per day. that's gonna be a shock to your body for sure.

I thought you said 20 b4 this?
Stick to 20mins and 4 days(1 day increment from ur current cardio routine ) first. when there's no change in weight, then add another day.
Control your environment. I had classes from 8am to 8 pm and I had to cycle my ass back and forth. But I made sure I did my cardio in morning and I did my cardio in my evening. It's about how bad you want it mate.

When your cardio reached 7 days for 20 minutes/day. Add in sessions in the evening then. Then it'll be 14 cardio sessions a week. All in all, you WILL hit a plateau even at this stage, that's when you put in additional 5 minutes per session.

Nevertheless mate, you have to keep tabs on your diet. How much you're gonna lose depends on how much you've got to lose. How much can you lose from your change in routine/diet, depends on how much change you have in your routine/diet.

Say you're eating 2 cups of rice per meal,cut it down to 1 and half cup when you plateau, when that fails, cut it down to 1 cup. I try to stay clear of less than 3/4 of a cup.

Note* - Check every week if you lose weight,look in the mirror, see if there's changes. If you add in the extra cardio for that week, dont cut your amount of food intake, if you cut down your food intake, dont add in your cardio. Make little adjustments here and there. It's all about trial and error and making minor adjustments.

How long you plan to cut and how much you wanna cut anyway?

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Added on July 20, 2011, 6:36 pmWhen we bulk, even with a CLEAN diet, we're bound to put on a little bit of fats, and when we cut, we're bound to lose a little bit of muscle as well. It's all about finding out what works for you.
I do encourage some form of cardio, maybe twice or thrice a week just to get the blood flowing. Not super intense cardio, just a brisk walk of some sort. But that's just me. It's down to you to see what you wanna do

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Added on July 20, 2011, 6:38 pmif you really did f*cked up your back, I'd actually suggest you look for a doctor immediately and get it fixed before you try and work out. Your health comes first. Aint no good going around with a nice looking body but your health is jeopardize.

This post has been edited by razorboy: Jul 20 2011, 06:38 PM

35 and 10 cell tech.

This post has been edited by razorboy: Jul 20 2011, 09:39 PM

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

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.

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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

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