bro you should also put how much food you eat. for example when you say:

HL Milk

or

Roast Chicken

you should state how many cups of milk, roughly how many g chicken/how many breast/drumstick pieces etc.

it'll help you keep up with your diet progress and also help other members.

Cheers!

well spotting isnt a tough job isnt it

btw i am already back in office... but i am still very tied up with deadlines... gee i need a break...

It simply means doing compound exercises and work on every muscle parts in the body ~! 300 is more like crossfit to me.

Erm.. google Ripptoe and Madcow training program ~!

If it's mass u seek, carry heavy with lower reps bro. Light weight will only make u burn calories. U need to overload ur muscles by carrying heavy. How to tell? If u can carry more than let say 8 reps in a set, that's not heavy enough ~!.. Op for 5 reps a set..

Noted bro, I will try to incorporate that in from today ~! Sometimes very hard to gauge the portion. Btw.. Roasted chicken, 1/2 chicken per serving, i had 1 whole chicken that day, and HL Milk... roughly 250ml ~!

Let me know when u can go lunch.. see if we can match our schedules ~!!

Leg/Shoulder (27/05/09) MV

Squat
2 x 5 x 225lbs
3 x 5 x 205lbs

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 8 x 300lbs

Cable Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
3 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(x2)

Ab Roller
2 x 12 x Body Weight
1 x 8 x Body Weight + 45lbs

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + Pastries
1330 - Rice + Chicken + Bean Curd + Vege
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Chicken katsu Don
2000 - Fish
2130 - HL Milk

Diet (28/05/09)

Swimming

0930 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Pastries
1230 - Pork + Bean Curd + Vege
1630 - Pan Mee
2000 - Fish + Brinjal + Chicken + Vege
2230 - HL Milk

ooo..now i get u..hmm..but i'm only 166cm..damn!!..if only i were tall..hahaha..
anyway thanks bro for d info..hmm..will try this mass routine next time.hehe..

Noel is about same height as you....

Chow

u serious?
he looks kinda tall tho...

close-up shots, below nose shot, standing alone shot many shorts bodybuilders use this method


Chow

bata, when u wanna show ur body?
maybe can use as my sumber inspiration...

my pics are everywhere in the Net.
u can look at progress pictures there...


Chow

hey noel..awesome job man.. .. ahahh

inspire us noobs...

Dear kaziri,

Work Hard Yo ~!

Thanks bro ~!

Back/Tricep (29/05/09) MV

Pullups
3 x 12 x Body Weight

Wide Grip DeadLift
3 x 5 x 215lbs
2 x 5 x 205lbs

T Bar row
3 x 8 x 90lbs

Incline Tricep Pushdown
3 x 8 x 35kgs

Close Grip Bench Press
1 x 8 x 145lbs
1 x 8 x 145lbs
1 x 8 x 145lbs

Dips
3 x 12 x Bodyweight + 45lbs

Ab Crunch
1 x 12 x 120lbs
1 x 12 x 120lbs
1 x 12 x 110lbs

Hanging Knee Raise To The Side
3 x 20

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + Pastries
1200 - Rice + Beef + Egg + KimChi
1400 - 2 Bananas + Creatine(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - 1 Serving Xtend BCAA(post)
1730 - Chicken Katsu Don
2000 - Grilled Chicken + Ham + Cheese
2300 - 250ml HL Milk

Diet (30/05/09)

1200 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Pastries
1630 - Pan Mee
2000 - Steak
2230 - HL Milk

Diet (31/05/09)

1130 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + Pastries
1630 - Pan Cakes + ABC
1900 - Fish + Wild Boar + Vege
2230 - HL Milk

Chest/Biceps (01/06/09) MV

Incline Dumbbell Flyes
3 x 8 x 45lbs(x2)

Negative Barbell Bench Press
2 x 8 x 250lbs
1 x 8 x 250lbs

Cable Crossover
2 x 8 x 17.5kgs(x2)
1 x 8 x 17.5kgs(x2)

Chin up
3 x 12 x Body Weight

Flat Bench Rope Bicep Curl
3 x 8 x 29kgs

Wide Grip Barbell Curl
3 x 8 x 70lbs

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12 x 27.5lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds
1200 - Rice + Pork + Bean Curd + Vege
1330 - 2 Bananas + Creatine(pre)
1400 - 1 Serving Xtend BCAA(during)
1500 - 1 Serving Xtend BCAA(post)
1600 - Unagi KatsuDon
2000 - 2 Eggs + 2 Toasts
2330 - 250ml HL Milk

Diet (02/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - Pork + Chicken + Bean Curd + Vege
1600 - Tuna + Cheese + High Fiber Biscuits
2000 - 6 Yong Tau Fu
2230 - 250ml HL Milk

Leg/Shoulder (03/06/09) MV

Squat
3 x 5 x 225lbs
2 x 5 x 205lbs

Glutes
3 x 8 x 95kgs

Standing Calf Raise
3 x 8 x 300lbs

Cable Shoulder Press
2 x 8 x 100lbs
1 x 8 x 90lbs

Upright Barbell Row
1 x 8 x 105lbs
2 x 8 x 95lbs

Dumbbell Lateral Raise
3 x 8 x 20lbs(x2)

Ab Roller
2 x 12 x Body Weight
1 x 8 x Body Weight + 45lbs

Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + skim milk + oats + Flax Seeds + Pastries
1330 - Chicken Congee
1500 - 2 Bananas + Creatine(Pre)
1530 - 1 serving Xtend BCAA(During)
1630 - 1 serving Xtend BCAA(Post)
1700 - Chicken katsu Don
2000 - 1/2 Roasted Chicken
2130 - HL Milk

Diet (02/06/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 3 Pastries
1200 - 1/2 Roasted Chicken
1600 - 2 Pastry Buns
2000 - Chicken + Fish + Vege + Bean Curd
2230 - 250ml HL Milk