thats why his avatar also skeleton mar lol...

those are for serious workout people.. u can join some gym and do some normal weight lifting first.. squats and deadlife isn't for starters.. u hurt ur self.. u might get crippled for life.

i suggest the basic ones 1st. bench press, leg press, lateral raise, bicep curl bla bla.. i don remember the names check out the net la..

or ask darklight hte pro

Drinking 500ml in one shot is impossible if you jus awake in the morning, of cos we can't get off the bed instantly n directly go to take a glass of water to drink, we should take a 5 mins seat on the bed then only get off, i tot this is common sense, don't u no?

Drinking 8 glasses of water is for a normal ppl without doing any hypertension exercises, this must also see the water needed by the ppl himself or herself (individually see, so i put a range 225 to 300ml). In contrary, if u are a athlete who do a lot of exercises of cos you need to drink a lot of water. 

no. milk is milk, water is water.

eat-sleep, eat-sleep, eat-sleep, eat-sleep everday x2

i think he visits toilet more frequently 

my fren sits in an air conditioned class room
chugging down water like his life depended on it

actually, is there any problem workout in air-conditioned gym?
i hardly sweat when doing weight training.

btw, i sweat a lot in doing cardio and can consume 1 liters of water in half an hour.

to gain weight arr??

easy...eat a mountain of rice and sleep right after meal...see how advance your stomach goes...straight into the future...

It's like everyday someone has to come online and post a smartass remark.

just RWI. anyone posting retarded post will serve a 3 days suspension

yup darklight, i was the one. Thanks to you,   all i needed was some good motivation!
and yes i've read most of Kethnaab's stuff. indeed, amazing knowledge!
i hope the guys here who had problems with their diet start reading on this forum and on bodybuilding.com - both are like the free encyclopedias. all you have to do is pick out what suits you and be determined to use the programs.

as for me..i finally started making stuff at home.
my daily meals are usually a mix of:
eggs
milk
oats
chicken breast (yes, i love nandos!)
turkey
peanut butter
cottage cheese
spinach
rice
lots of vegetables - lettuce, carrots..
fruits - atleast one everyday
water - i'm trying to get into the habit of carrying water with me everywhere i go, and i dont wait for my throat to get dry, i just drink the water anyways.(almost close to a gallon... its tuff, but its showing me results!!) oh and those who rely on soda - i was a cola addict. if u cant drink plain water, add some lemon or drop in a mint leaf in your water bottle. do anything just stay away from soda!

i've not yet stepped on the scale, i like to see large differences so i'm waiting till new years to see how much i've gained.
as for fat, i know what i'm eating, the rest i can see in the mirror

so the rest of you who are still looking for 'what to eat when ur not sleeping'
well, go for some grocery shopping, turst me, its cheaper and healthier than you mamak!

best of luck guys!

PS: darklight - i'm still to start on RIPPETOE's program(-religiously) cuz i'm travelling a lot the whole day and the gym is an hour away from home, probably start serious workout in december.  do you think i should post my journal online here or let it stay in my diary? (í just dont like every tom jack and mark making stupid comments...)

eat KFC, Mcdonalds, Burger King, and Pizza Hut everyday.....
weight gain guarantee

my BMI also abit...... not ideal...
even i eat more also useless...
although i eat many vege, less meat
but my fren also eat like that!!!
why he didnt hv this kind of problem??

darklight can share example of your daily schedule high in protein meal ....it can be a guidance for some here

still can post one gua?