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My 13 Weeks Body Transformation

I have no idea bro i guess i was eating too much? Ahahaha. I find it easy to start losing weight, hard to maintain losing weight 

Hmmmm finally decide to upload an image cos need some critiques.

Sorry for the poor quality, self shot is not easy lol. And yes, I know, delts and traps can be better sigh............

I wanted to, but its' hard to take a decent pic of your own quads!! hahaha! 

I dunno about the BF, the last time I got it done I was around 9% (confirmed with Tanita BF tracker and caliper measurements as double check) back last year when I was lifting in the AM and running in the pm (training for StanChart). Was also around 7-8kg lighter tho lol.

Even then abs didn't really stand out that much on photos as I'm too pale haha. Need a tan srs. I can still see the outline of the individual abs 1st thing in the am and even in the gym so I figure 13% but even if I'm 15% doesn't really bother me.

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Added on June 16, 2012, 10:10 pm

I do some trap work but not easy to bring em out. Also, the angle kinda sucks - my traps are a lot more prominent if you view from the back. They're defo not a strong point but wouldn't call it my worst part either.

Currently shoulder routine involves Front delt work (Overhead DB pressing, plate/DB raises)
Side delt work (lat raises)
Trap work (shrugs)

Thinking of switching up to DB upright rows tho since I do shrug pretty heavy with not much real results. Currently doing 80lbs a side shrugs for 8 reps but doesnt seem to bring the traps out a whole lot.

Progress? Meh, I dunno. Lats are still non-existent. Need more shoulders & traps too. Chest as well. Though on a positive note, arms have grown. Left is still smaller, but catching up slowly.

huh?

Lol..yes i do ..
though i don't quite dare to load em up well as i don't really have big traps to support.
but that's some good insight. thanks.

i'll bring my matter to other threads and post up some pics later here...

thanks mike.

Oh ok.. thats kinda tough for me lol.. cause i eat like every 2-3 hours hhaha.. anyway, shall giv a shot..

thanks bro...

How are you guys able to do more squats/deadlifts after legs day?

Im completely in pain the next day or two after legs, thats why i keep it to the weekends :S

My legs day: Leg press, lunges, step ups, leg curl, squats, deadlifts, straight leg dead lift.

1st - did u notice some bodybuilder their palms/tapak tangan face opposite direction?..for example left palm onward right palm inward...not compulsory but it will help alot. 

2nd - body must also locked not at 90%angle maybe like 70-80 %...dont do like japanese says good morning kinda thing...

after u done that...just go straight up..everything no.1st and 2nd must locked and follow...watch out for ur legs/knee cap especially, because barbell might hit ur knee cap...

once u like 90% up..tilt back/lean backward a little bit / like a flex ya back muscle again ur hands/arm must locked only use ur back./upper back.

Yeah, i get what you mean. Im eating quite alot already. And my marco are alright. I just need the surplus of calories, carb, fats, protein and etc. Im on IF right now, 20 hours a day. So in the 4 hour window of eating, i can only take in as much as 1600 +- calories. I been wanting to try mass gainer to add more calories during the 4 hour window.

Thanks for the feedback. So far i haven't had the balls to scoop more than recommended scoops, takut ada side effect lak.

Thank you very much! I will try to fix those things you pointed out. I also felt that I did not use my hip to push the weight up. Need a better muscle-mind connection next time.

This training was done fasted, with BCAA 10 mins prior to the squat. Currently following leangains style of diet.

Will post a video of deadlift after this, my deadlift form really sux.

i think my metabolism is too high , i eat alot in the breakfast but then 12 noon i feel super duper hungry already ... and 1 day i need to drink alot of water which is 6 litre ++... last time around march untill may i got try the 5.75lbs bsn true mass and gym workout , but my weight still remain the same 55kg. I realize after i took my dinner , my weight add untill 57kg but after morning i wake up it drop to 55 kg ...

A lean bulk means to stick to a surplus close to your maintenance levels. Generally 10-20% above maintenance.

Yeah. Last time it was on the left side. This time is on the right side.

Taken by LadyVanity my training partner.

not really a progress pic, but post surgery pic



rotator cuff tear and slap tear injury

but MRI alone cant see all injury. My doctor only realized on SLAP tear after saw it through the scope.
Hope i dont shrink too much on this gym absence hehe