No prob. I think the credit goes to Terry and Hola Bola for that. Both have been the most influential people in my training. But right now my diet condition aren't exactly optimal to get truly shredded at the abdominal area. The 4 packs are there but not to a degree of leanness i would prefer. I don't have access to home cooking facilities so i can't steam my chicken and the slight water retention due to sodium from the outside food isn't helping either.
That said, I'm still pretty satisfied with my waist for my body size (32.5 inches).

i am cutting on cardio. find out its kinda hard to gain weight with it.
am stuck at 61kg which is underweight. my body all hardened with some cuts here and there but all i am craving for is some bulk.
i need more fat, carb and aminos.

as usual, will drop by once in a while in your journal for some adaptable programme.
you don't mind me copying it, huh? thanks again darklight.

Of course i don't mind you copying it. It's what my journal is there for. Heck, I'm copying Hola Bola's routine with some modifications to suit me. =)

What kind of cardio do you do? I've read articles recently that HIIT may not be effective as some thought for cutting while preserving muscle mass.

hey guys, what about some carbs for dinner...not prebed...but dinner...is that alright?
i'll have some rice for dinner at around 8pm and my prebed is about 12.30...macam tu cantek ke?

Why not?

manyak centek

running and cycling. since i am naturally skinny, its only slow down the bulking process.
now hitting the gym about once in a week. hopefully benchpress will help.

ok ok...cantek..thanks

i cant think of any pre bed meal for me that doesn't contain crabs except whey powder but i don't have any

There are so many protein foods you could eat. Namely fried drumstick, beef steak, fried egg, turkey meat, rabbit meat, fried locust, fried scorpion and fried cricket. FYI insects have much much more protein than meat.

aren't those food contain carbs too?

Which one?

all the mentioned

Crickets dont taste that bad ya know. its pretty tangy though, and the legs get stuck in between your tooth.

to be more accurate. no starchy carbs before bed. carbs in meat are indirect carbs. those are fine..

no wonder this week i feel fat, i ate jacobs before bed

I'm pretty good at catching mosquitoes at night before i sleep and flies which bug me when i'm eating. I just add them to my meals for extra protein.

too bulky will catch many attention O.O

currently am on cardio empty stomach. btw, the 'e' b4 my cardio really is making me run like a horse lol. i run from my house to the zoo negara and back. not that bad. 30 mins.