I recall Dan (or was it mikehuan or Alhpa ) mentioning that for bone issues, e.g. related to backache and joints, it's better to visit a chiropractor or a physiotherapist, as opposed to an orthopaedic.

Hope you guys can explain more on why that is so. And where's the most cost effective place I can visit in KL/SEL.

This post has been edited by entryman: May 19 2012, 04:46 PM

I'm new to bb and wishing to start on a program next month. Does anyone know of a gym at Setapak or surrounding areas (e.g. genting kelang/melawati/wangsa maju/etc.) that has the following equipment? Pay per entry would be great. Thanks in advance!

Machines only:
Leg Press
Pull-down
Shoulder Press
Slight incline/decline bench press

This post has been edited by entryman: May 20 2012, 11:03 PM

You might not be eating enough. The solution is obvious: to at least track for a week, before you get comfortable with the figures and stop tracking.

You might have also been losing fats.

I believe your previous 2.8k is enough for now. Just make sure it really is 2.8k, through proper tracking.

More meat, until the cumulative size is that of a normal steak. As much vegetables and legumes as you can. Beans are your protein and carbs source. Leafy vegetables prevent you from getting sick. Less rice, or even better, no rice. Increase on the others. Two to four fruits as well. Avocado is great since its high in good fats, double the calories! One whole mango can give you lots of carbs and vitamins at the same time. Mixed salad with tuna is also a great choice since not only can you get the necessary complex carbs and abundant vitamins and minerals from it, you can also add some olive oil which is pure fats and contributes to calories.

This post has been edited by entryman: May 21 2012, 06:37 PM

Will get back to you on the exact figure. Been a long time since I count, lol.

For now, my rough estimate for chicken rice (roasted chicken + oil rice) plus extra meat is about 600 calories.

Could be 700 also.

If I were to eat about two pieces of deboned skinless chicken breast (about 250g), that would be roughly 250 calories.
I would use about 2 tablespoon of oil to fry it. 1 tablespoon of oil is about 130 calories. Total that would be 260 calories.

Subtotal = 510 calories.

1 cup of white rice would be about 200 calories. Oil rice, probably about 250 calories?

Total: 760 calories.

I was working on the assumption that you are eating less chicken than this. wow, my initial estimation not too bad hahaha

This post has been edited by entryman: May 21 2012, 06:53 PM

Everyone's gotta start with some basic education on what a calorie is and how it works.

Anyway, still haven't got a reply for the two questions I posted up earlier, one on chiropractor, and another one on available gyms.

I believe casein would help a lot as well. And slow carbs.