ultimately, I think this is what we need to thrive for!

Good masculine body, good strength and could eat what ever we want!

OK as for diet cycle, I started with my weight training (as I posted previously), in July for 2 months...high protein and high fat, low carb; with shit load of cardio in the morning (1 hr) and weights in the evening. WIthin the months manage to reduce body fat from 22 to around 13%. my daily. calorie intake is around 3000-3500

After that, eat whatever I want, just being cautious on transfat, sugar and salt, and ensure enough protein in each meal.

Number of meal is pretty much unlimited, i basically listen to my body, 3 to 4 days in a week, would wake up like 2am or 4am to eat full meal.

two months plus later my body fat is still the same....everyone has different internal absorption and process, as you train longer with experience (4-5 yrs) you can easily detect your body need and go with that flow... (tweak, diet and exercise to maintain, or to increase or to reduce)

RIght now, I have restarted the cycle, with high carbo and high protein and moderate fat.

I'm just doing this to experiment and at the same time, to jerk the system, lets see, if it increases my body fat.

just share for fun.. this is the place theCrab and i train

This post has been edited by MelForC3: Dec 14 2011, 01:55 PM

I think you need to realize that as your bw decreases, you need to adjust calories accordingly too. And trainees make the mistake of overloading protein way too much. For eg. minimum 1g/lb of bodyweight. I do this sometimes if i find that my caloric intake for the day is way too much.

It doesn't hurt to take more protein but not when it comes to the point it become a caloric surplus. Protein can still make one fat if overdone.


Oh! And on a side note, I met Mr Azlisham? I dunno the spelling but former Mr Johor. He's working for someone in my condo.

He said i looked amazing. High praise coming from someone like him. He's still in great shape.

This post has been edited by darklight79: Dec 14 2011, 02:29 PM

Azlisham Zakaria ka...

Mind posting ur stats and some pic would be of a great help to us.


Oh man, u know when i started working out, he taught me how to train. But back then i was 16 and scrawny. he was working as a trainer in De'Flex Gym jln Ipoh. he was 21 then, and looked f***in amazing at that age. i used to be his pet, followed him around, even competitions. u know the lil scrawny kid who has high hopes that tags along. lol.
Has his ban been lifted or is he banned for life.

Yes! That's him. He still looks good!

That I didn't pry. I mind my own business when it comes to asking about people juicing. I'm still pro natural. If i can get a praise like that from him without any juicing, it's already motivational for me.

OH Man! dontlah embarrass me bro you folks are really huge and looking good....me belum lagi start lifting real weight regime yet. Will only be starting Jan 2012. The last 6 months was just to condition my body and get it prepared, since I have lapsed about 9-10 yrs now.

No worries, next year you will hear more of me

why wait till january though? anyways on your own time man heh, all of us need to progress im sure none of us are happy with the way they are now right

Need your opinions,

Lets say, i have been training with around the same weights and reps for the past one month. Would it be good if i take a break by reducing the weight and increasing the reps for around 2 weeks ? Was planning to do a change to my workout.

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Added on December 14, 2011, 10:55 pmlooks like a nice place to workout. btw, whats the name of the song ?

This post has been edited by shankar_dass93: Dec 14 2011, 10:55 PM

Fort Minor - Remember the Day

its a good idea to change up your workouts every now and then, especially when you're plateauing

I meant scheduled log of weighted training, mike. I have started weights, else I wouldnt have been able to cut my bf. The thing is I'm just playing around first with various high rep/ volume / max RM / etc. ANd I had been sourcing and stoking up my weights, manage to fill up to 200lbs, should be okay for now.

I do play around alot weights and its fun, do enjoy it, yesterday just for the kick of it, did db row lifting 60lbs, felt really really good this morning when I woke up

Just being cautious here...me body way too many injuries from badminton, basketball and soccer. you name it, I have the injuries. and still recovering from some of it, hence just wanted to take one step at a time, especially at my age. ANd looking at you folks posting here here, its really good learning and re-learning curve...

This post has been edited by VeeJay: Dec 14 2011, 11:04 PM

http://www.youtube.com/watch?v=SeCft3Gr8ds

thanks man, its called remember the name. really love this song. herd it in my gym and damn it gave me the pump while training my biceps lol.

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Added on December 14, 2011, 11:14 pmok thanks man.

This post has been edited by shankar_dass93: Dec 14 2011, 11:14 PM

woops! pardon my memory. yeah, i love the song too, but my all time favourite would still be rocky balboa's theme.

hw much is tat a?
swimming pool included?

This was the instant noodles that i was talking about


Attached thumbnail(s)

i think 900 for 12-14 months.. they always having promotion from time to time. Yes, included the swimming pool.

And, always there will be a lucky member every month who get a month free membership

That commercial for the Orient Fitness. Not to take anything from the guy pushing the weights but getting someone bigger and more muscular would have been more impressive. Doesn't have to be uber huge. But overall a well done commercial.

damn cheap leh....
can recommend my gf go there...
too bad i am nt frm pg...

orient fitness 675 for student like me a year
kinda cheap
recommend a friend to sign up a year you get a month free