this is a big insult to body with a good definition

that is not an insult
he said 'i think it is not hard to achieve.'
and i think T+1 physique much better than Reshmonu himself

Chow.

T+1 got nice arms mate. dont play play

reshmonu pun best ke?
sheesh
by the way, yesterday went to AF finals live at Stadium Putra...ahaha
friend gave me free tickets for the seat kat bawah...luckily no need for me to bring banners...yuck
oh well
the whole day was busy...met with ego...sold my game...
didnt workout...
:-(

but today worked out in the morning...yay

how'd u workout in the morning?
i find myself weaker in the morning. Unless I load like about 1500 cals into my breakfast, then it's okay.

But stomaching 1500 cals for breakfast. Even I had a tough time settlin that down my tummy.

oh...morning not like at 6am
i woke up around 9-930 ...i 4got
ahah

i ate breakfast...small one la...
i think 3slice sandwich with PB
then take whey (i normally take 3-4 scoops with 400 milk (i didnt know the clutch whey was so delicious...ahaha)
workout around 1130

oh did i tell u i have this problem of feeling hungry?
and today i did normal stuffs je...

some lat pull downs - 90-110lbs

dual axis row (like seated row for upper back) - 70-100lbs

seated triceps extension - 20lbs standard for 3 sets

and i dunno whats the other exercise called but the instructor showed me la...
its like u sit on the bench...holding barbell straight up in line with ur nipple...
then u press down...just above ur navel...with the triceps squeezed close to the ribcage...its for the triceps
he said its an alternative for the seated triceps push downs...ahaha

that one i did 45lbs standard for 3 sets

and i just found out, the barbells i've been using is a 20kg bar...gemok gile bar tu...haha...
i really tot 20kg was heavy...oh well...

---

Added on May 20, 2007, 10:59 pmwell
for dinner i had nasik goreng pattaya home made..of course...oily la
i was kinda mad at myself
ahaha
and ate keropok goreng a bit

so around 945 i took whey 2 scoops with 500ml of milk
around 1045 i just jumped out of my computer seat and did some warm up
i just ramble myself through this circuit of 4

12,10,8 of pushups...(slow pushups with 3 sec pause)...serious penat
50 starjumps
12,10,8 weighted crunch of 20lbs dumbbell plates
12,10,8 of dumbbell squats with 30lbs dummbell

so, after i penat gile..
then wait for 10mins...im bored...
so i jumped into my pool
and i swim...i've never felt this tired before...and i liked it
i stopped at 500m not cuz of boredom, but i dont think anymore is good...dah nak muntah...ahahaa

got out and take pisang

This post has been edited by gtoforce: May 20 2007, 11:00 PM

dude make your journal tidy man. its soooooooooooo hard to read lurk other journal and copy their update style. must easier to read. catagorize everything, from food to workout from meal to meal from exercise to exercise from reps to reps and sets to sets.

er... 3-4 scoops of whey is waaaaaaaaaaaaaaaaaaay too much for a breakfast

wow he is rich. thats like 3-4 scoops average every day. wow

haha
yeah
its kinda messy...later i copykucing others' jurnal...
3-4 whey is too much eh? thats pre workout sebenarnye
haha

u gonna pee proteins. thats to much i think. u dont need whey as pre. take it as post better. take 2 scoops as post and take oats as pre is enough

oh
but ego said differently

something is fishy
76g-96g protein in one shot is too much.

I respect ego for the cheaper whey and supplements (which i haven't bought, heh) but 4-5 scoops throughout the DAY is fine, but not in a shot. I think u either got him mistaken, or u pekak.

haha
no i silap la
i took 2-3 scoops after workout...i checked my record...
thanx

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Added on May 22, 2007, 11:56 ampre workout, i only take bread/cereals/susu/ or buah...
checked my book and the one i typed in at fitday...

---

Added on May 26, 2007, 9:49 pmi havent been to the gym lately
gonna go tumoro
been taking protein two scoops per day...
and on workout days of which i missed, i replaced them with 1-1.5km of swimming...
sumtimes i try one of the menshealth's ultimate guide to fitness book plan...ahaha
cuz all use dumbbell...
and many isomets movements....which is easy for me
i never knew star jumps...in circuits are really exhaustive...seriously...



all of the above are core exercises i know...really want to strengthen that part cuz my dad always said, if that thing is strong, u can carry more and balance is increased significantly...

after the circuits, i'll go swimming usually...
and like i already stated above, i cant go on as usual cuz im so tired after the circuits...

This post has been edited by gtoforce: May 26 2007, 09:49 PM

Dude your posts are really messy. You got to find a way to sort them out.
I remember we were talking about max-ot in of the threads.

How's it goin?

Just wana share my progress with you.

I finally understand that why the author meant Max-Ot is program meant for a fair share of strength and size. I have benefit a lot from this Max-OT program.

I've grown in size, my chest and arms are blown. Because this program daily, body-split mixture of compound. Diet plan is really important, I cut rice for the first two-mth, when the weather got colder, I went back on rice, and guess what i performed better!

Btw, just to share with you, I benefit maximum from this program only after two months later, when i started doing perfect form! It's really hard to do perfect form consistently. Weights musn't be too heavy, and i'd never get the first set right.

I modified the program a little bit, since lack of equipment. I'd do 3x 8 -10 for compound, and 2x 10 for isolation.

Like you, i am also aiming Menshealth and 300 body type. I realized lately, getting to that body type isn't difficult, well of course it is but maintaining that physique is the hardest part!

I've been eating oats very often, I don't eat junk, drink lots of milk and water. I cardio intense on sats and suns, and whenever in the morning during weekdays, while working out in the night time.

To be honest, i haven't lost any body fats. And i don't know why. But i am definitely gaining some mass muscles for chest and arms.

pstttttttt.....Ouchies I almost got burnneeeeed.

I never told him to take 3 scoops of whey for breakfast?!?!?!.Heck i don't even do that myself.I'll sh!t powder in the afternoon man!

Create a nitrogen balance with 1 gram of protein for every pound of your body weight.Whey is not the only source of protein cuz you eat chicken and fish throughout the day rite?.Unless you're vegan.LOL

Cheers dude

thats what i said i was wrong there
never took that amount before anyways

okay
im not doing anymore workout journal just yet
just using this to ask more of personal opinions

max-ot havent benefit me just yet
and im not blaming the program either
i think i need to concentrate more on fat loss?
i mean, when i went to aussie and visited one of the university gyms, there were many many newbies there...but none of them had my kind of love handles or ugly back
i asked the guy who owned the gym...
he said, when he looked at my body, if i were to do the split workouts (the max-ot), the first thing i need is to really go on fat loss...
and since he understood my goals, that is not to bulk to maintain a lean gain, i need to have an overall fat loss...that means, just side bends, side crunches wont destroy the love handles
love handles are women's problems and i gotta take it like a girl...that is to not only concentrate on workouts alone...
he patted on my back when i showed him what i could do cuz it showed im no newbie
anyways, he said my form already okay, but when he heard bout my diet, he knew its a letdown

he said to have lean gains and not to bulk means low fat diet and high protein diet (with less red meat)
even veggies need to be boiled
and dairy stuffs tak boleh banyak sangat

one of the suggestions is that, since my split workouts are from thurs to sunday
he suggested that i used my monday-wednesday for a full cardio wrokout with a minimum 40 minutes cardio circuit that guarantees at least 2500 calorie burning workout with intervals
that way i can maintain a calorie deficit..where i can get lean gains without the need to bulk and then cut
plus he told me, to get his ripped body, he never even bulked...
he just maintained a lean gain...

what do u think

This post has been edited by gtoforce: Jun 10 2007, 06:40 AM

can explain more about "cardio circuit that guarantees at least 2500 calorie burning workout with intervals"?
i m really interested in this "2500 calorie buring workout"

lean gains = clean bulk.

gotta watch your diet real strict if u wana do so. growth wont be maximized tho. but its cool. can try that too. but 2.5k calorie burning workout is godlike lol