Its around 1 and a half side of chicken breast part. *I don't know how to count though*

The price is around RM5.50 with that amount of chicken  Above with extra rice so is RM6.50.
I guess you need to do more reading from stickies to plan your workout. Basically, you need to remember 3 things.

Eat properly, workout and rest. 

Wow, thats cheap!

It's at USJ 2, Subang Jaya. Opposite summit usj.

One of the chinese restaurant, but DO NOT go the one beside Shell petrol station. Pay the same price but is damn little. 

Sri Hartamas kinda hard to find cheap food 

That's the cheapest protein source I can get, some more 1 minute away from my house. It's good for

ppl who train at FF summit usj. 

oh! i ate something like urs today..chap fan+scrambled eggs+steam pieces of chicken breast..spammed like crazy..rm4.80..i was overjoyed..perfect lunch

@Dan

at sri hartamas theres a chap fan shop in desa sri hartamas where i buy my PWO meals from..quite cheap..rm5.50 for loads of marmite chicken +scrambled eggs

max ive been charged there is rm7

taylors student eh? 

its the row opposite pelita..called seafood something

Haha guys.

Back to topic,

How's you guys progress?

@Dan, haven see your front biceps and tetek progress for sometimes I think.

Not homo pls...

@Aztec, how's cutting progress? 

Aww hey. Are you trying to get me into bed with you? Lol, I'll probably train with you on Sunday buddy. I'm on call tomorrow.

I don't really notice that I turned heads. Maybe cos I always look in front. Socially shy.

LOL. i calculate using the website and also apps, both show 13.79%.

If you want to look like Timderwolf, it's crazy hard. His bodyfat is slightly lower than mine. His muscle mass is almost twice as yours. He's not just ripped, he's also pretty huge in real life. Your bodyfat is above 15% plus or minus.

This is not to discourage you but you need to seriously ramp up the diet. This guy does not really have a bulking or cutting phase. He recomps and his nutrition is spot on perfect.

Timderwolf tu siapa bang?

how to build muscle?

*sorry, newbie here

Love depletion. And I'm not even competing. =P

2 months of slacking... wanna get back into the zone...

Here's my progress pics



Not sure about my body fat %, should be around 10% I presume.

I m not planning in mass gaining, because it requires a lot of hard work and clean calories intake to maintain the hard earned muscle mass. I m just working hard to increase my power to weight ratio in order to perform better in sports instead.

This is my body back then.. 



Mid of this month start to cut and diet to shape up....

To my believe, in corporate interval training will benefit body building?

Lol. This is not it. It's just the beginning phase. Wait a few more weeks. It'll be better. For example.

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as of today