Chest/Biceps (05/08/09) MV

Incline Dumbbell Flyes
4 x 8 x 50lbs(x2)

Barbell Bench Press
4 x 8 x 185lbs

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

Cable Pullover
4 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(x2)

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1230 - Pan Mee
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1800 - Beef Baked Cheese Rice + Soup
2230 - 250ml HL Milk

bro,im thinking of getting creatine and the bcaa...
im thinking that the creatine will make us look bloated and and cause it hold up water..
i dont wanna bulk up..just wanna have some muscle and heve low bf..
so,if im let say cutting...do i need the creatine??

what brand of bcaa are u taking??

Creatine is not only for muscle gain, it indirectly promote fat burning as well.

U need muscles in order to burn fat sufficiently, creatine promotes lean muscle building. There more U have the faster ur Bf% burns away

U will not get bulky just by taking creatine. It's not steroid. The water retention is not permanent. Everyone reacts differently with creatine. U gotta try to know.

Read http://www.creatinefatloss.com/http://www.creatinefatloss.com/


I'm consuming Scivation Xtend ~!

Diet (06/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1300 - Grilled Salmon
1700 - Tuna + 2 Eggs + Cheese
2200 - 250ml HL Milk

I've been thinking of starting with creating as well. Once I finish my current tub of whey, I might get myself started on BCAA's and creatine. I'll see how it goes. The only thing I'm worried about is the potential bloating from creatine.

Seriously speaking, I hardly notice any bloating on my side. Might be minimal till it's not noticeable for me.

Used to take as preworkout in order to perform better during my session, but i'm getting better result with it consuming postworkout after advice from a fren.

Bodybuilding is sorta like a trial and error kinda activity. Never try never know ~!

True. I'll see how things go after finishing my whey then.

thanks bro....
now i wanna try the combinations of creatine,lipo 6 and whey..
surely will drink a lot of water after this....

Back/Tricep (07/08/09) MV

Pullups
4 x 8 x Body Weight

Wide Grip Deadlift
3 x 5 x 245lbs
2 x 5 x 245lbs

T-Bar Row
4 x 8 x 95lbs

Low Row
4 x 8 x 47kgs

Straight Arm Cable Row
4 x 8 x 5lbs(x2)

Rope Tricep Pushdown
4 x 8 x 21kgs

Close Grip Bench Press
4 x 8 x 165lbs

Dips
4 x 12 x Bodyweight

Tricep Extension
4 x 8 x 28kgs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 45lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + L-Carnitine
1230 - Rice + Roasted Pork & Chicken + Bean Curd
1400 - 2 Bananas + BCAA(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - Creatine(post)
1800 - Rice + Beef
2030 - 2 Eggs
2230 - 250ml HL Milk

Diet (08/08/09)

1100 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds + 2 Pastries
1430 - Roasted CHicken and Pork + Egg
2000 - Tapas
2330 - Wine
0300 - 250ml HL Milk

Diet (09/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - 1/2 Wantan Noodles + Roasted Pork and CHicken
1800 - Peanut Soup
2230 - 250ml HL Milk

Leg/Shoulder (10/08/09) MV

Leg Press
4 x 8 x 150kgs

Glutes
4 x 8 x 95kgs

Leg Curl
4 x 8 x 47kgs

Standing Calf Raise
4 x 20 x 200lbs

Standing Shoulder Press
4 x 8 x 45lbs(x2)

Cable Barbell Row
2 x 8 x 38kgs
2 x 8 x 38kgs

Cable Lateral Raise
4 x 8 x 5kgs(x2)

Military Press
4 x 8 x 65lbs

Ab Roller
3 x 12 x Body Weight


Side Plank
3 x 30 secs

Remarks :-

Diet
0930 - 1 scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1300 - Pan Mee
1400 - 2 Bananas + BCAA(Pre)
1430 - 1 serving BCAA(During)
1530 - Creatine(Post)
1800 - Chicken Teriyaki Don
2230 - HL Milk

Diet (11/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Chicken + Bean Curd + Lettuce
1800 - 2 Eggs + Tuna + Cheese
2230 - 250ml HL Milk

Chest/Biceps (12/08/09) MV

Incline Dumbbell Flyes
4 x 8 x 50lbs(x2)

Barbell Bench Press
5 x 5 x 205lbs

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

Cable Pullover
4 x 8 x 28kgs

Chin up
4 x 8 x Body Weight

Flat Bench Rope Bicep Curl
4 x 8 x 29kgs

Wide Grip Cable Curl
4 x 8 x 28kgs

Incline Dumbbell Bicep Curl
4 x 8 x 30lbs(x2)

Dragon Flag
3 x 8

Hanging Leg Raise
3 x 12

Remarks :-
Finally reached 200lbs bench press ~!!

Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + 5ml L-Carnitine
1230 - Nasi Lemak
1430 - 2 Bananas + 1 Serving BCAA(pre)
1500 - 1 Serving Xtend BCAA(during)
1600 - 1 Serving Creatine(post)
1800 - Chicken Katsu Don
2230 - 250ml HL Milk

Diet (13/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1230 - Pork + Bean Curd + Vege
1600 - Green Tea Frappuccino
2000 - 3 Eggs
2230 - 250ml HL Milk

Back/Tricep (14/08/09) MV

Pullups
4 x 8 x Body Weight

Wide Grip Deadlift
3 x 5 x 245lbs
2 x 5 x 245lbs

T-Bar Row
4 x 8 x 95lbs

Low Row
4 x 8 x 47kgs

Straight Arm Cable Row
4 x 8 x 5lbs(x2)

Rope Tricep Pushdown
4 x 8 x 21kgs

Close Grip Bench Press
4 x 8 x 165lbs

Dips
4 x 12 x Bodyweight

Tricep Extension
4 x 8 x 28kgs

Hanging Crunches
3 x 12

Barbell Side Bend
3 x 20 x 45lbs

Remarks :-


Diet
0900 - 1 Scoop Milo + Skim Milk + Oats + Flax Seeds + L-Carnitine
1230 - Rice + Beef + Fish + Vege
1400 - 2 Bananas + BCAA(pre)
1430 - 1 Serving Xtend BCAA(during)
1530 - Creatine(post)
1800 - Noodles + Beef
2330 - Wine
0215 - 250ml HL Milk

Diet (15/08/09)

1200 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1530 - Rice + Chicken + Ice Cream
2000 - Fish + Vege
2230 - 250ml HL Milk

Err....I tot Scivation Xtend is BCAA, not creatine...

Xtend is for the second question the user asked me ~!

I'm taking UN creatine mono as well ~!

Diet (16/08/09)

0900 - 1 Scoop Milo + Skim Milk + Oats + Flaxseeds
1330 - Fish + Egg Plant + Long Beans
1730 - ABC Soup
2000 - Long Beans + Dumplings + Pork
0030 - 250ml HL Milk