well the before pic is like me a bit now...
except im a lot bigger at the back and shoulders
haha...
and my guy aint unsightly protruding
hmm...
but i'd say thats an excellent gain...
1 year eh?

eh king...when they say gain mass means u workout and gain muscle dulu eh?
and cut means? u buang the fats is it?
so, if to gain mass, must reduce cardio la kan?
and to cut would mean to do what?

bulking - makan manyak manyak... cos tak makan, takkan jadi besar. No cardio.
keep fat gain at a minimum, bulking is not an excuse to become FAT. But caloric excess must be present.

cutting - kurangkan/jgn makan carbo... and cardio (optional)

when you bulk, caloric excess must be present. Meaning you eat more than you burn.
And bcos of that, a bit of fat gain is unavoidable but try to keep it at a minimum.

when you cut (caloric deficit), becos you're eating less than what it takes to maintain ur body mass, your body will look for muscle protein as energy. Meaning, ur muscle shrink. This is also unavoidable. It's possible to maintain most of ur musclemass but a bit of lost is inevitable. That's why, get a bigger mass first before you cut... kecik kecik cut for what??

---

Added on May 23, 2007, 12:59 pmand that's the difference between a body builder and a powerlifter.

powerlifter bulk all the way without the "cutting" part...

you wanna cut without losing muscle mass senang aje, go cucuk anabolic steroids.

This post has been edited by King83: May 23 2007, 12:59 PM

As I've always said, the concept of bulking/cuttin is too troublesome, too complicated for me. I only believe in this. Eating, slightly above your maintenance level of calories.

Check your maintenance level, I think shud be approxmiatelly 3000 cals a day, try eating about 3300 cals, high protein of course, minimise oil and high GI carbos and constantly snack. Alternatives to rice would be yam, potatoes, wholemeal bread and such. Get your fats from fish oil capsules and eggs.

I intend to gain some weight using this method. Heck, i've always gained using this method. It's when I go slightly below maintenance, I start losing weight. (I'm 20 and I've A.D.D, so i guess that sums up the metabolism topic) U might not be so sueh to lose weight so fast.

yoy guys, glad to see u all have put effort to achieve something!! this is the life! gambateh

---

Added on May 23, 2007, 1:25 pmis that u

This post has been edited by tongyam: May 23 2007, 01:25 PM

as for me, im endormic or whatever they call for the ones good built but easily gain and lose weight...
haha
seriously, my berat badan easily naik...and easily turun as well
right now, oil is the last thing i makan...
i only makan oily foods (fried in other words) kat rumah...and kept at bare minimum
outside its just whole meal bread (gardenia)....milk (lots of it)...and plain water...
cardio i kept at 2-3 hours per week (3-4x a week)
my dad cakap dont keep ur hopes up for the first 4-5 weeks of training in gym...
let time takes its tune...give it 5-6 months to see the changes...but gym kene pegi la...
ahaa...

After reading the article about bulking from T-Nation which pizzaboy shared i came to tink that BULKING FIRST then CUTTING off the fat and keeping muscles is not something i wanna do. What i wanna do now is cut of the excess fat till i come to a decent amount of BF then start eating about 300 above maintainence calorie.

T-Nation article= http://www.t-nation.com/readTopic.do?id=1268956

Thats good to hear then. I've cleaned up my diet since early this year. The thing is during this cutting phase. I can't find to up my cardio. I lift 5 days in the evening and cardio (HIIT) on the weekends, offdays.

I guess if I wanna up it more, I have to wake up earlier and do cardio before work.

Thanks boss. My triceps used to be very tiny!


Was planning to drop till 12% bf. But my weight has stagnated, so as my bodyfat loss progress since 1 or 2 weeks back. Sigh.

I also cheated for the past few weekend, drinking wine and kilkenny's. It's the phase again, where I need some life back if you know what i mean!


Yeah thats 1 year gain. I think I could have done better though. However at least it's better than no gain as well. That would be disastrous to my motivation.

were you fat before?
if your answer is yes to that, then you already have a lot of "inflated" fat cells.
Doesn't matter if you bulk anymore.

who's that? ducklike?

in the article...




i m going to cut down my diet.

Try reducing calories summor, maybe your body has adapted to the caloric deficit...

should i be happy or what?

You know what your cutting should be? Get so big to the point where your current caloric intake will be insufficient for you.

Lol, for me, that happens easily when i eat clean... i'm eating way more now and tossing some dirt in as well...

18 inch arms might be possible for me at the rate I'm growing. 17.1 inches now. Heh. High volume ftw.

Dang... i'm already struggling to get 14" arms... argh!!!
more food.. i need more food!!!!

Well, I won't lie to you. Getting big arms is not easy. It takes years. There're a lot of newbies on bb.com who think they have big arms but are mostly composed of fat. Fat can't be flexed.

In your case, don't worry, you'll get there. Consistency and dedication is the key.

Sorry for the late reply, busy maa..

so this is before..(Im fat from childhood)


This is after



Recent Pic


This post has been edited by ironrashid_2k2: May 25 2007, 10:37 AM

rashid, u don't do weights?
I don't see any muscle mass but dang, u lost a lot of body fat.
How long it took from before to after?

This post has been edited by King83: May 25 2007, 10:49 AM

i do weights but at high rep mostly. Most of the time i do morning jog and on weekends i do long distance run.Last time i work shift hour, so can go to gym, now convert to working normal hour 9-6, so after work sure malas + tired + ngntuk oredi. I sleep around 9 - 10, because my morning jog starts around 530. Now if i go to gym, i do mostly quad and calves exercise, and i recently read an article by darklight regarding squat.definitely want to try that. Until now it's 4 years oredi. still want to lose more.