i go trough my old picture..and found this..ehehhe

me before and now

#1 Too much cardio will hinder ur muscle building ability. Cardio sap calories needed for the body to build.

The more muscle mass u have on ur body, the more fat/calories it will burn. So in a long run, it's more beneficial to build more mass than to do cardio. Moreover, cardio will only burn fat mostly during the workout process while muscles = 24/7.

Once u have enough muscle mass, all u need to do is decrease carbs intake and cardio workout is not necessary but optional.

While you have heavier Body weight at the moment, U might be able to carry more than after u have slimmed down. Take advantage of ur current situation now and train for strength. The physique looks will eventually come to u. FOCUS ON STRENGTH ~!

#2 What i'm trying to say is try it with low/moderate weights on free weights before u start doing heavy. There shouldn't be margin for error when u r lifting 80% of ur 1RM, else it might cause serious injury.

#3 That = Muscle mass building ~!!!!

thanks again N0eL for the great advice.

from now, i will focus on strenght

Today routine

Chest, Triceps & Abs
Incline Dumbbell Press 3 x 6~10
Incline Barbell Press 3 x 12~15
Flat Dumbbell Press 3 x 6~10
Flat Barbell Press 3 x 12~15
French Press 3 x 12~15
Close Grip Bench Press 3 x 6~10
Bench Dips 3 x 6~10
Incline Crunches 3 x 20~25

Dude, you're looking better already!
Great job!

aiseyh.. i tought it was fx journal... haha.. doing muscle mass building haa right now? walawey.. nice..

you look happier now

update for my latest result.
sangat tak disiplin bersenam. but ok la.hekhek

starting = 84~85kg(left pic) after one year 2009 = 73kg(right pic)

now sept 2010 = 68kg


need to burn fat more and build lean muscle!

This post has been edited by apengfx-: Sep 21 2010, 02:04 PM

20/9/2010: Chest, Triceps and Abs


Dumbbell Bench Press 3 x 12 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Crunches 3 x 15 (Set X Reps)