greg is short for gregory btw
whot abt u ? u apa nama?

This post has been edited by King83: Mar 21 2007, 01:49 PM

u'll know when we meet...

I see...... so you're the real jack........ or john

fook, yesterday no form... i phailed on so many things.

Breakfast (8am - 10am)
NIL muahahahahaha

Lunch (12pm - 1pm)
mixed rice

pre workout (6:30pm)
ayamas rice + 1pc fried chicken

Workout (8pm)
post workout (10pm)
whey + water (before leaving gym)
small rice, 1pc fried chicken + 1 scoop of bean sprouts (murni)


*note to self*
DON"T SQUAT TOMORROW (friday) !!!
you're going for gathering the next day

This post has been edited by King83: Mar 23 2007, 01:33 PM

oi greg. your 40kg+oly bar

means 40kg + 20kg = 60kg
or 40kg + (including bar) = 40kg?

This post has been edited by jones007: Mar 22 2007, 07:39 PM

which are you talking about?
squat i did on smith's machine...

Deads is 40kg plates + oly bar.
i highly doubt the oly bar is 20kg, maybe 13kg...
but it's long... i dunno

screw the smith machine =.=" queue up for the rack la. for once i waited for 30 minutes for the bloody flat bench look at that guy doing 6 sets of 10 reps zzz

i hate equipment hoggers!

Wtf? Lol... ok, your real name is Greg, that's fine. I had a double take when i saw the journal title.

Anyway Greg, no breakfast on a training day, don't even bother lifting. I'm serious. Don't really have time to totally review your workout but you need to tweak your nutrition somewhat.

You need more than just ayamas rice and one piece of chicken. If you're planing to cut and try building muscle at the same time, OR trying to build as much mass as you can while keeping fat gains to a minimum, DO NOT BE STINGY ON PRE AND POSTWORKOUT meals.

Tweak this, your whey and water post workout, make it 2 scoops of whey, add in 2 tablespoons of glucolin (dextrose). Within 1-2 hours, have your post post workout meal.

ADD IT 400ML OF HL MILK AND A SCOOP OF WHEY before you sleep. You need some form of slow digesting protein to last you throughout the night, especially on workout day or you're gonna go so catabolic you'll feel like shit the next morning.

This post has been edited by darklight79: Mar 22 2007, 08:20 PM

You just love fried chickens dont you

Wong Hong's website actually listed his squatting regiment on a smith machine. Don't be an extremist.

wong hong doesn't friggin squat.
weird ness

no squat rack? holy mega holy maniac jeeeez.

i think different people have different training styles...some people like the rack..some people dont...and some people use hack squats instead...theres lots of ways to train ya quats....not just squats... just my 2 cents

what do you mean post post workout? typo?
i think you're trying to say drink 2 scoops or whey + dextrose 1-2 hours after starting my workout? ok, got it.

damn.... no more waking up to 93kg (3kg lighter) me

Note to self (things to do today):

- don't squat, you're going for the gathering tomorrow, you wanna be a 100%
- shop for glucolin (dextrose)
- cut down on carbs today to bring down BF%, you wanna look good on syd's scale tomorrow. Let some other sucker pig out.


this is glucolin right?


This post has been edited by King83: Mar 23 2007, 09:11 AM

Wont make a difference unless you've been eating at least 3500kcals of carbs daily

i think it does help...with the add of glucose...it will help the absorbtion of protien to ur muscles...making an insulin spike...but only take after workout.. in the morning and night u can take without glucose..

ok, got it....
just googled, it's simple sugar, fastest absorbtion.

btw, syd is talking bout the carbs cutting

I was talking about his attempt to fool my bf% machine by not eating carbs today