You can get it at those supermarkets like Mercato, BIG groceries, or Cold storage, there's a brand called "love earth", about rm 8 for 200-300g

Would like to ask a question. In. A cutting phase, why increase fat intake( good fats) during cutting phase? Isn't t better to have minimal fat intake during that time?

How would increasing the intake help with fat loss

Sifus, how do you professional 'bulkers' manage to hit your calorie intake everyday?
Based on Bodybuilding.com, i need 3390 calories
http://www.bodybuilding.com/fun/macronutcal.htm

My typical diet is
Morning
140 1 scoop Whey Protein
180 3 Whole Eggs, 1 Egg White

Brunch
110 Almonds

Lunch
410 230g of Chicken Breast
300 Wholemeal Wantan Noodles
040 1 cup of Broccoli
240 Olive Oil

Tea
220 Cereal
150 300ml of LF Milk

PostWO
140 1 scoop Whey Protein
110 1 scoop Maize Starch ( Carbohydrates )

Dinner
470 200g Beef
270 Wholemeal Wantan Noodles
040 1 cup broccoli
240 Olive Oil

Night Snack
110 Almonds

Before Sleep
140 1 scoop Whey Protein
200 400ml LF Milk

TOTAL
3510 Calories
But my diet is not consistent, it happens rarely, those are the days that i have to wake up at 8 in the morning lol
If not, usually it will be around 3000+- calories
I'm gaining 1kg +- every month only

LF with full cream milk? I'm planning to clean bulk though. Ahhaha, 4 yolks? Too much calories i'm afraid :/ I think my fats are pretty balanced. I take omega 3 capsules as well. Other sources from fish, olive oil. nuts

too much CHOLESTEROL i'm sorry!
yeah buddy
I thought full-cream milk is fattening haha

You can try MyFitnesspal. Its a pretty popular website/app for this purpose.

How do you guys eat extra meals in the office? I just started interning last week. Didn't know how to ask for permission to eat extra meals during working hours so I only had lunch. Do you guys eat just like that or go to a corner or something? Nobody else does it over here. Been losing weight over this past week. Not a good thing. Had to carry over my meals and swallow them all at night. I know its more of a moral question but what do u guys do?

Tight Hamstrings - Lie flat on the floor, one feet straight, one feet with a resistance band at the bottom of your foot - bend your knee and lift to 45 degrees then straighten mid air - proceed to pull the resistance band towards you and hold the stretched position for a good 2 minutes or when the numbness kicks in - whichever that comes first. Proceed with stretching your calves out as well.

Hips - Youtube Kelly Starrett hip openers/ pre-squat sequence/ lower body etc

Pelvic Floor -    If you have a good grasp on how to control your core, you'd achieve tightness from your chest cavity to your core. If your core aren't strong enough - proceed with core strengthening exercises.

Why seek treatment when you're not in pain? It's good to have bi-weekyl adjustments with a chiro for your spinal health though.

That's why I asked you to bend your knees and lift then straighten the leg. Your posterior is tight and possibly quite weak. Increase your resistance slowly. If you can't do 45 degrees now, then push it to a degree where you are at your very maximum NOW. Then move up once it becomes comfortable. Stretch your hamstring and calves post-workout every session, start decreasing only after you can at have a straight leg up at 90 degrees. It'll hurt like a b!tch starting out, but it'll be worth your time.

Do your hamstring stretch lying, that's the best way you can keep your back neutral.

You'd be super surprised on how your squats and deads will feel once you start having your hips, hamstrings and ankle mobile and flexible.

1) Ready resistance band
2) Sit on the floor and lie down with both feet straight
3) Loop resistance band against one of your foot and bend your knees
4) With one leg straight on the floor, straighten your other leg and slowly pull the resistance band towards.
5) Stretch as far as your current flexibility allows you and over time as your hamstring loosens up, slowly increase the force put on the resistance band.

I get the pop sound in my joints as well - knuckles, shoulders, hip joint usually if I've been in a certain position too long - typing for a good amount of time/asleep/sat down for far too long. If it doesnt hurt or causes any discomfort - why worry about it?

Work on your mobility, core strength, glute activation, hip openers and ankle mobility <- The usual problem with 90% of the lifters - myself included.

The video is about working towards a good position for a deadlift. But what you should take away from it is the work done for it.

As bodybuilders, I'm sure you've heard of HMB, HICA and KIC, the leucine
metabolites and keto acid ?

I've been trying to get HMB across to my father who's bedridden in the nursing
home and wasting away, but have been blocked by my elder brother and the
nursing home owners, both of whom know nothing about cachexia or the fact
that many bodybuilding supplements also have applications in aging and
degenerative diseases.
HMB supplementation: clinical and athletic performance-related
effects and mechanisms of action.

http://www.ncbi.nlm.nih.gov/m/pubmed/20607321
Supplementation with beta-hydroxy-beta-methylbutyrate (HMB) and
alpha-ketoisocaproic acid (KIC) reduces signs and symptoms of
exercise-induced muscle damage in man.

http://www.ncbi.nlm.nih.gov/m/pubmed/16286672/
Chronic α-hydroxyisocaproic acid treatment improves muscle recovery
after immobilization-induced atrophy.

http://www.ncbi.nlm.nih.gov/m/pubmed/23757407
Effects of alfa-hydroxy-isocaproic acid on body composition,
DOMS and performance in athletes.

http://www.jissn.com/content/7/1/1
Effect of HMB supplementation on body composition, fitness,
hormonal profile and muscle damage indices.

http://www.ncbi.nlm.nih.gov/m/pubmed/20857835
HMB supplementation: clinical and athletic performance-related
effects and mechanisms of action.

http://www.ncbi.nlm.nih.gov/m/pubmed/20607321/
Effects of beta-hydroxy-beta-methylbutyrate supplementation during
resistance training on strength, body composition, and muscle damage
in trained and untrained young men: a meta-analysis.

http://www.ncbi.nlm.nih.gov/m/pubmed/19387395/
Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation
on strength and body composition in resistance trained men.

http://www.ncbi.nlm.nih.gov/m/pubmed/19387396
Leucine supplementation and intensive training.

http://www.ncbi.nlm.nih.gov/m/pubmed/10418071/
Amino acid supplements and recovery from
high-intensity resistance training.

http://www.ncbi.nlm.nih.gov/m/pubmed/20300014/
Branched-chain amino acid supplementation attenuates muscle soreness,
muscle damage and inflammation during an intensive training program.

http://www.ncbi.nlm.nih.gov/m/pubmed/20087302
Montmorency cherry juice reduces muscle damage
caused by intensive strength exercise.

http://www.ncbi.nlm.nih.gov/m/pubmed/21233776
Influence of tart cherry juice on indices of recovery following marathon running.

http://www.ncbi.nlm.nih.gov/m/pubmed/19883392/
Cherry juice targets antioxidant potential and pain relief.

http://www.ncbi.nlm.nih.gov/m/pubmed/23075558/
Grape consumption's effects on fitness, muscle injury,
mood, and perceived health.

http://www.ncbi.nlm.nih.gov/m/pubmed/22952194/
Ellagitannin consumption improves strength
recovery 2-3 d after eccentric exercise.

http://www.ncbi.nlm.nih.gov/m/pubmed/19952825
Effect of methylsulfonylmethane supplementation on exercise -
Induced muscle damage and total antioxidant capacity.

http://www.ncbi.nlm.nih.gov/m/pubmed/22525653/
Cherry juice can help get a good night's sleep.

http://www.telegraph.co.uk/foodanddrink/88...ghts-sleep.html

You can't take a single writeup of one person as the gospel truth.
That's just his opinion. If you listen to people like him, you'll end up
taking nothing at all.

It may not work for him, but that doesn't mean it won't work for you - and vice versa.

As I had told William, my late cancer friend - you can take 1,000 studies which
concludes that a particular supplement or herb is useless for cancer, but if it
works for YOU, to hell with all those studies !

Conversely, if 1,000,000 studies says that a supplement or drugs works for sure
in cancer, but if it is useless for YOU, those studies can all be used for toilet paper.

Plain common sense.
How could you not even have heard of HMB ?  It's selling in bodybuilding shops,
GNC, Nature's Farm and health food stores everywhere.

I'm a very skinny person, don't even exercise, but I've known about HMB
for the past two decades.

HMB and HICA have advantages over leucine because they are metabolites, but
leucine is much cheaper, and, as a BCAA, definitely has usefulness in anything
relating to muscles and body tissues - bodybuilding, athletic performance,
degenerative disease. the cachexia (muscle wasting) of aging, cancer and and
other wasting diseases.

Layne Norton may indeed be ahead of the game when it comes to his suggested BCAA protocol taken between meals separated by 4-6 hours. However, when compared to a sufficient protein intake (2.5-3g/kg) spread over the typical 3-4 meals (as suggested in part 2), I can’t see how this tactic could be much more beneficial, if at all. To quote Alan Aragon speaking about Layne Norton about the very topic:

“it’s crucial to realize that [Layne’s BCAA protocol] might be miniscule and not worth the effort or expense for non-competitive populations. In repeated personal communication, he has admitted to me that this tactic is done in attempt to clinch a very small edge to win. As a top-level, drug-free competitor, it’s justifiable to exploit all hypothetical nutritional means within reason in order to conjure the last bit of potential.”