Yea, I think too heavy, couldn't even run a normal 5 - 7km at all and I was already exhausted
Will take it as a challenge to run with the 4kg X 2 for 5 km

Urm, I'm lousy at expanding my network, don't have much friends around, as sometimes I can't understand some people with their mouth say yes, heart says no attitude
I'm certainly enjoying all kind of sports, be it rock climbing or swimming or running

My current workout routine :-

MONDAY : ARMS
TUESDAY : LEGS
WEDNESDAY : BACK
THURSDAY : CHEST
FRIDAY : SHOULDERS
SATURDAY OR SUNDAY : HIIT

I came to realize that i should do Shoulders after Chest, cause i might work on my chest if i were to do dumbell military press
Any other recommendations?

MONDAY : ARMS
TUESDAY : LEGS
WEDNESDAY : BACK
THURSDAY : CHEST
FRIDAY : HIIT
SATURDAY OR SUNDAY : SHOULDERS

Should be better right?

How about chest and shoulder on the same day?

Not enough time, college college :s
Chest i'll be doing 6 exercises, bench press 3 different incline, cable flys 3 diff angle. Top, Mid and Bottom

Whereas shoulders, dumbell military presses sidewards and frontwards, that exercise where you use the cables and you pull em' up ( sorry, dont really know the name ) and that exercise where you work on your deltoids by lifting weights sideways ( machine ) then i'll move on to traps, front shrugs, back shrugs and dumbell shrugs

Dont take supper, really. Stop eating after 8pm. Supper is one of the reasons why people gain weight. If you're too hungry, grab a piece of apple or perhaps ONLY a cup of milk. Bread = Carbs. Butter = High in Calories whereas Sugar = Sugar. The main key to losing weight is to cut on carbs and sugar. You should try sleeping early too!

Read more about proper nutrition and you'll know that consuming mass gainers won't give you the expected result without proper undefstanding on how the bod works.

how's da result bro?

not yet...still planning

Does drinking of cold water after meal will cause us fat?

Sorry to say that your statement is 100% wrong. It is not about the meal timing but it is the amount of food you are consuming that makes you fat. You can eat 1200 kcal on your supper but.if you aint reaching your calorie maintenance yet, you ain't going to become fat.

You eat more than your calorie maintenance, you'll grow fat. That is all.

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Added on August 19, 2012, 7:08 amSince you had to ask, then you need to read. Go to bodybuilding.com and under the nutrition section, there is thread about calculation micro.

This post has been edited by alien9: Aug 19 2012, 07:08 AM

Selamat hari raya and happy holidays, guys watch those calories hehe

Hmm so whats the problem?? Is there any solution for it?? I need advice here... Thanks

The problem would be caused by eating more than what you should be eaten. Eat less and combine them with proper exercises and you should start to see the weight decrease.

This post has been edited by alien9: Aug 20 2012, 06:48 AM

Hmm breakfast i'll eat more... but lunch and dinner i'll eat lesser... and im trying to reduce my supper, will it work?? Oh yeah btw is it ok to exercise during midnight like futsal etc?

Well, if you read more about Basal Metabolic Rate and calorie maintenance, you will know that it is not about meal timing (ie breakfast, supper etc) but it is all about the calorie you've consume. If you already reach your calorie maintenance during your lunch, whatever you consume for dinner and supper doesn't matter the amount will contribute to your increase of weight.

Doesn't matter about the exercises timing.

hey bros.. jus want to ask.. my aim is to reduce my weight so i started gymin a month ago.. as of now, i can see diff when im lookin at the mirror (muscles starts to build around the arm, chest) but my weight increased a little compared to before.

I did some reading here on this forum n so i went wit lifting instead of cardio as my main method of reducing weight. I did not exceed my calorie intake n so im quite confused wat i shud do to solve this prob. thx for the help in advance

No, there isn't about supper or eating after 8pm will make people gain weight. I eat supper everyday, and i eat after 8pm everyday, especially during my holidays like now i'm enjoying all the food from all over the places and yet i haven't even gain any weight at all. It's about food that you eat, not about the time.

bad in the sense of?
People say don't eat rice is not good for health, so should everyday consume rice for like a few bowls? Well, every individual is different. If your supper is fried rice, fried chicken, fried sotong, fried fish and what not every night then it's a different story. If you know your body require how many kcals daily, you'll not gain weight EVEN if you're eating Big Mac for supper every night. It's all about what you know about your body and your diet and what you should and shouldn't do. Don't just listen blindly and follow blindly. Same diet program might work for that person but might not work for you.

O'rly??
Well, mind tell me if someone whose with BMI 19 and body fat at 16% is consider at heavy side?

the only logical thinking is when body in rest mode , they didn't work as effective during daytime ( burning foods) so I think the body wont use that much energy during ur body rest time thus bmr during tat time is low . correct me if I am wrong.