Yeah, that's my name. Still a newbie bodybuilder, so don't be too harsh on me.
Btw, my meals suck.... and i am aware of that

Fattest was when i was 96KG 40" waist.
I am still 96KG as of today, but my waist is 36" now.
I'm 180cm btw

Breakfast (8am - 10am)
a can of tuna
milo 'o'

Lunch (12pm - 1pm)
I always eat mixed rice for lunch.
Gives me a balanced diet, i rarely eat noodles, too much carbs & little protein.
But lunch is not really important, read on.

pre workout (6:30pm)
ayamas rice + 1pc fried chicken
cheapest pre workout meal, only RM3.30

Workout (8pm)


post workout (10pm)
whey + water (before leaving gym)
half bowl of rice, 2pc large chicken + some vege (home)

12am
lights out

This post has been edited by King83: Mar 23 2007, 01:32 PM

hello greg chong, omg i always tot that u were a jack or john...but greg...

wow, u work on compound exercises, then isolation...how much time do u spend in the gym??

8 to 10.... but i don't do as many warmup sets as you, that's why

edit:
I'm having the same problem as syd, my hamstrings hurt after i squat

This post has been edited by King83: Mar 20 2007, 09:43 AM

u do? my back hurts when i squat...maybe i'm doing it wrong...

too much weight on ur back?

meh, maybe...

i think i got good genes
but i'm not superman.... i don't got superhuman strength

*high 5* (for same surname)

what's ur name?

Chong.

My hamstrings do not hurt at all after squats. Only my quads and groin. sigh..

my quads no pain.... only hamstrings, same case as syd.
my hamstrings weak maybe

Eat moaaarrrr! Shadowjass eats more than you!

i eat alot already lah... the 2pc large chicken is actually fried chicken breast, i don't dare say, scared u scold

This post has been edited by King83: Mar 20 2007, 11:54 AM

I eat fried chicken everyday, no biggie.

But then I'm on keto. MUwaHHAaHaHhhAHA.

But then dont do the journal for me, lah. I'm not your mother to scold you @_@

i'm just following darklight... he takes half a bowl of carbs too for post.

the only thing i need to improve is my bfast...
but then again, i didn't take bfast today... today rest day

Eat something @ 3?

u're 96kg man....not 56kg !!!!!!
Ditch ur Milo...drink milk la....Milo high sugar content....Your breakfast sucks big time....

i'm a programmer just like you.... eat what ?

yeap, my back too.

and also my quads. i feel no shit on my hamstrings even tho ATG and knees behind toes

Before pics and later on After pics pla

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

One day does not make alot of difference.

it does to me... i can cut 1-2kilos

hmmm... didn't know abt diz...

glucoline glucose.. where to buy?

Then I don't see why are you still at 96kg!!

i am between 93 to 96...
the first 2 kilos is easy to drop....

When you cut carbs the first 2kg will be your water weight. It will make your bf% even higher

...........

There he goes again.. Another sensitive act

that's only water weight...until today u still believe that u can lose 1kg FAT in 1 day? Follow me to slimming centre....then can help u to lose 1kg in 2 hours!!

u can get in everywhere...Giant, Guardian, Watsons...etc

i still don't understand what this meant?
bfast to kickstart metabolism only mah...
if don't eat bfast, better don't lift???


anyway, i bought the glocolin already...
today i will take 2 scoops whey + 2 tablespoons glucolin...
hope tomorrow got difference

glucolin = blardy sweet. be prepared

are u sure to take 2 tspoons?
won't get diabetes ah?

This post has been edited by King83: Mar 23 2007, 12:53 PM

44g carbs ~ a cup of cooked white rice.

One cup of rice can gave u diabetes meh?

This post has been edited by Syd G: Mar 23 2007, 12:57 PM

c'mon Greg, u can do it!

just dont give up ...

thanks

i'm actually wondering if i can just melt one tablespoon of sugar and drink it down with my shake.

is sugar the same as glucolin?
i don't think so.... better check with the nutritionist

Syd G a.k.a. Nutritionist

.........

Exactly what i mean. Post workout is your protein shake immediately after your workout (the dextrose and whey shake) and post post workout is your solid well balanced meal which is within 1-2 hours after your post workout meal.
Dextrose (Glucolin) is a high GI carb like, which Eldan mentioned, is needed for an insulin spike post workout which is a precursor to GH synthesis = muscle =growth = good!

---

Added on March 23, 2007, 3:33 pmYou don't take glucolin any other time. Just post workout.

---

Added on March 23, 2007, 3:35 pmExactly what i still mean. No breakfast, no lifting on that day. Stfu and listen.

This post has been edited by darklight79: Mar 23 2007, 03:35 PM

hey darkie what about pre workout? anything pivotal for us to take note of?

Ok, here's a snippet for today...

Breakfast (9 to 10am)
- a can of tuna
- whey + water
- milo

Lunch (12:30pm)
- rice + 1 serving vege + some meat

preworkout (6:40pm)
- ayamas rice + 1pc chicken
- double cheese roll

workout (8pm)
pending

postworkout (10pm)
- Darklight79's secret cocktail (wheyx2 + glucolinx2 + water)
- pending



damn, my whey bottle is only 300ml
just the secret cocktail without the water is already 3/4 of the bottle.
After mixing with water i get whey extra++ kaw !!

This post has been edited by King83: Mar 23 2007, 07:01 PM

you can du it! way to go~

err.. nice pic of ur goal? who is him? hv u anymore pic of him? :">

groin hurt could mean something else that is more serious

ok, i got fat from friday's pre-workout.
I understand i should eat more but i guess i'm not at that level yet.
I'll add more as i get stronger.

been bulking since jan, i guess it's time to cut the weight now.
i got good shape but no definition.

anyone got any pointers to cutting weight?

Reduce the portion of your meals but eat more frequently to increase your metabolism
Eat more protein - eggs, milk, fish etc
Do more cardio in the morning or after your lifting
Increase the intensity of your workout - lift heavier and very short rest in between sets

IMVHO,

If your bf is around 25% by all means, cut

Else stick to bulking

i think i'm around there...

and thanks for the huge tip TH

u might wannarephrase how u say it.

If your bf is HIGHER than 25%, then cut

At first i looked at it, i asked myself "Does she mean, if my bf is 30% i can stil bulk?"

Sunday 25/03/07 - yesterday was feeling fat so i went on a gruelling 10km (or so) jog in my new neighbourhood (just shifted). Initially i tought it was nothing and that i could do 2 laps, but i was wrong. Took me 90 minutes to complete it (the whole time running)... man, i should do this every sunday. I lost 1.2 kg after the jog, but put the weights back on as soon as i rehidrate

ooo..where u moved?

Bandar Sri Damansara

what's ur location?

oh...Bandar Utama, very close only, Bandar Sri Damansara huh...nice place

King83, I need to go to Bandar Sri Damansara later. How do I get there? I only go as far as Mutiara Damansara..

sorry, i'm bad with road names...

i don't know where mutiara damansara is but bandar sri damansara is right after the LDP toll...turn left when u see a turning going up...correct me if i'm wrong king

betul

mutiara damansara = IKEA, TESCO area

wah, we all very close only izzit?
why dowan to join muscle gym uptown?

Ok. Thanks

how much is the monthly fees at ur gym? i planning to cancel my FF membership when my 1 year is up

RM70 nia....

membership is RM175 tho (pay once only)

hey that's cheap...i have to pay 175 monthly for ff's membership...

but it's hella crowded already... but i think no probs fitting you inside



This post has been edited by King83: Mar 26 2007, 01:25 PM

Friday's Update 23/03/07

Breakfast (9 to 10am)
- a can of tuna
- whey + water
- milo

Lunch (12:30pm)
- rice + 1 serving vege + some meat

preworkout (6:40pm)
- ayamas rice + 1pc chicken
- double cheese roll

workout (8pm)


postworkout (10pm)
- Darklight79's secret cocktail (wheyx2 + glucolinx2 + water)
- small serving of rice + 2 fried chicken



damn, my whey bottle is only 300ml sweat.gif
just the secret cocktail without the water is already 3/4 of the bottle.
After mixing with water i get whey extra++ kaw !!

This post has been edited by King83: Mar 26 2007, 01:28 PM

Damit, i forgot to eat at 3.... i had watermelon ready in the fridge


This post has been edited by King83: Mar 27 2007, 09:19 AM

Starting yesterday until Early July, i will be cutting weight.
So don't expect me to eat a whole lot of carbs.

Breakfast (8am - 10am)
1 scoop of whey + water
milo 'o'

Lunch (12pm - 1pm)
small rice + meat + vege

Tea-Break (5pm)
watermelon.. took this abit late, totally forgotten about it

pre workout (6:30pm)
KFC Zinger MAXX

Workout (8pm)


post workout (10pm)
- Darklight79's secret cocktail (whey x2 + glucolin x2 + water)
- pinch of rice, 1pc fried chicken + beef curry + some vege (home)

12am
lights out

My weights weren't on par as previously.... that's becos i was taking little to no rest. Very gruelling workout, every sets felt like a superset. Was too tired so i skipped 1 arm row and i did 2 sets of lat pulldowns instead of 3 and can u believe it, i forgot the friggin deads

This post has been edited by King83: Mar 27 2007, 09:23 AM

This is interesting.
Do you do any running(cardio) before weight lifting?
I realise you didnt include any abs workout, why is that?

Anyway, push as hard as you can in the gym and don't give up!!

i try but i just don't have enough time.
If you look at others, they do only compound + some isolations.
I'm doing both. I'm relying on building lotsa lotsa muscle to burn fat off my tummy.

but it's cutting month, so i jog on sundays (gym closed).
10km i think, 90 minutes.


p.s: it's not a good idea to do cardio and weights on the same session. It's counter productive.


This post has been edited by King83: Mar 29 2007, 09:06 AM

It's cutting month, my eating habit has a slight change..
my bench press got weaker. So are my squats
But my T-Bar row + deadlift is going crazy


Breakfast (9 to 10am)
- 1 pear
- 1 big curry puff
- milo

Lunch (12:30pm)
- 1/2 rice + 2 serving vege + some meat

Tea- Break (3pm)
- 1 pear + 1 apple

preworkout (6:40pm)
- ayamas rice + 1pc chicken


workout (8pm)



postworkout (10pm)
- Darklight79's secret cocktail (wheyx2 + glucolinx2 + water)
- 2pc fried chicken, some tofu (omg, no carbs !! no wonder i'm cranky)

This post has been edited by King83: Mar 29 2007, 09:21 AM