My first time posting in this thread. This was me before my bulking period where i weighed 66 kg... i do go to gym then but was more into fitness and cause play futsal but still wanna achieve a lean body which didn't work in my favour of building mass and at the same time toning up... so i decided to really grow... right now food is mt best friend.


Before bulk period(end of 2006)




Entering 2007(February)



Decided not to take pictures for the next month and see my progress in the magic mirror... huge difference. i nearly cried when i compared how i look before my bulk and now.. Like an ah moi before


Now in July(Latest)




Now weigh 77kg... but im not that tall average asian height... My achivement is to add up muscle mass and then tone down.
I wanna a body which suits my height, lean and thick at 75kg... I don't know how long my period of bulk is gonna be..
So till im able to reach a dense body at 75 with 4 packs or so.. im gonna work hard... not magic supplements.. just my best friend food.
Before i used to hit gym 5 times a week.. then play football after that or so... nowadays i gym twice and rest a day and light cardio the following... my workout doesn't stay the same weekly.. i just follow 2 days gym,2 days rest(one day rest and one day light cardio) and coninue the routine back...

This post has been edited by kanishen18: Aug 3 2007, 11:55 PM

ya la i was like so so with my gyming before the bulk up.. only fitness.. after i compare to my current photos... i look so small before.... btw.... 4 times a weeks is perfect for me... i see awesome changes following this programe of mine... so wanna just follow it... before this not much progress... people say you'll learn your body well trough out gyming... i've learnt what's best for my body... the amount of rest i need to push heavy...

back problem is very dangerous... tht's how my gym instructor injured himself before competing for mr.malaysia.... barely could walk.... now only do light exercises.... can't do incline bench,shoulder workouts,deadlifts... and so much more..

well bout me,been hitting gym almost 2 years, but the first year never knew what i was doing, not eating proper meals... tried solely depending on supplements for magic results without realizing food,rest,workout log and definitely not staying too long in the gym is important.. well i've learned a lot throughout my journey to perfecting myself !!

2 years back at 65kg:







after started to bulk up and focusing on generating more muscle fibre by changing workouts and eating well,the results begin to show!!

at 72kg(within 4 months):


at 79kg(after another 5 months):


and another 3months later(peak was 83kg):


but due to my bodyweight increasing rapidly,i had number of knee injuries due to my body weight especially playing futsal,football or tennis or anything regarding to running!! knee couldn't take my weight i suppose, so i had to reduce my bodyfat level.plus im naturally a small frame guy,small wrist,small forearm and i don't eat beef(i just started though). i was kinda nervous though since i thought i would decrease my bodysize or frame though till i found out a type workout where i could decrease my bodyfat level and trigger more muscle fibre growth as well!!

so now at 77kg a drop 6 kg plus in 6 weeks just by controlling types of food,nothing oily and change of normal dairy to skim milk!!







btw this is my dad been trying to beat his back!! old timer... he still does his workouts but not as kau when he was younger!!!



This post has been edited by kanishen18: Mar 12 2008, 08:53 PM

almost one year 8 months bulk kau kau...eat and workout and rest!! actually my initial target was to bulk until my bodyweight reach 90 kg but at 83 to 84kg also i feel like a cow d!!! hard to run cause bulky especially the lats pushing out plus my shirt size all became small...so now i tend to increase muscle size by only eating the right food and train lighter than moderate wieghts but keep my rest time strictly 30seconds!! trust me you don't wanna think of carrying heavy!! so right now i can concentrate on builidng lean muscle at the same time keeping my waist small!!

This post has been edited by kanishen18: Mar 13 2008, 09:03 PM

dude i love squatting... my max squat 140kg * 8 reps!!!
actually to think bout it muscle fibre is very very small when you count it to your body figure!!! some people look big but when weight not much!! another thing is to look good, you need height which one thing i lack!!!!!

have you tried hanging leg raise or not??? the best ab workout....!! or the captain's chair!