lol take roti gardenia the chocolate one..am on 12 hours night shift also

works for me...

doing bench press currently @ 64 KG at 4x20 4-5 times a week.. protein shake blended with raw eggs and milk everyday once

last year i was 87 kg dropped down to 77kg this year back to 91kg and within 2 months dropped down to 84kg... this time the bodybuilding part will stay for years as i got my own dumbbell set up to 76kg in home. This time probably aiming to 70kg bodyweight to have a lean muscle popping out.

@ Below 2 pictures was 87kg dropped down to 77 kg at the next picture, that time my maximum bench press was 50kg



@ below picture current 84kg bodyweight and bench press 64kg aiming for leaning body at 70kg - 75kg bodyweight while increasing higher benchpress



This post has been edited by UnknownDave: Oct 14 2014, 06:31 AM

I personally would avoid those mamak flour as they are non healthy and have a lot of trans fat.

Go for the meat only etc..chicken.