There is some progress Greg. I think his back grew thicker, there's more definition but we need a side shot to confirm.

High volume is really a killer. =.=

Squat:
1x10x20kg
2x10x50kg
2x10x73kg
2x10x82kg
2x10x50kg

After that did loads of leg press, leg extension and calf raises.
Cant recall the reps and sets but they are all high reps. 20-30 reps
Haha... i guess i will be limping for this 2-3 days.

i hate bookfair!!!! havent been working out for 2 week straight, not eating right, lost 3.7 KG already!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

and the MALgym just recently opened back! hey bro registryeditor! see ya next thurs!

woot, malgym opening back. how much entrance fee ? can dicount a bit or not ?

yeah its opended..entrance fee for walk in is RM5..membership is RM 50 (tell them ure a student)

Serious? Hmm then what I've read must have been wrong/outdated. My bad. Thousand apologies.

No biggie all cool.

Btw, just out of curiosity. How does your routine go by anyway?

side profile..


some youtube of me doing ohp n shrug

It's not the same for every week, depending on what days I'll be not free in that week, I'll adjust the days which I'm not free as "rest days".

So since this March until May, due to scheduled exams, any surprise exams and classes from 8am to 5pm, to avoid any clashes, my training week starts on Friday, because I'm free on Saturday and Sunday so I'll start my training on Friday. Then Mondays I'm usually busy and the gym is always full on Mondays as well, so Monday I use my rest day to do my other work aka study/sleep.

5 training days a week, 2 rest days.

1, 2, 3, REST, 4, 5, REST

Day 1 chest / back
Day 2 back / chest
Day 3 shoulders
Day 4 arms
Day 5 legs

Depending whether I am still able to stand after leg day on day 5, if my legs still sore after the 2nd rest day on day 1, I'll do chest, otherwise I'll do back first.

6/7 meals a day:

Breakfast: 3 scoops* of oatmeal + 1 scoop whey
Morning snack: Chicken breast + egg + rice/noodles (may skip if I'm busy)
Lunch: Economy rice, the usual rice + egg and chicken breast/pork/fish +veg etc
Pre workout: 3 scoops* of oatmeal + 2 scoop whey + 1 scoop* milk powder + 1 teaspoon creatine.
Postworkout: 2 scoops* of oatmeal + 2 scoop whey + 1 scoop* milk powder + 1 teaspoon creatine.
Dinner: Economy rice, the usual rice + egg and chicken breast/pork/fish +veg etc OR chicken rice (breast meat) without skin or sometimes KFC dinner plate (3 pieces breast skinkless)
Supper: 2 scoops* milk powder + 1 scoop* whey

* 1 scoop = 1 ON whey scoop

I have a feeling that I'm going to get bashed for taking too much whey and not doing cardio and abs.

This post has been edited by Florian: Apr 24 2009, 01:20 AM

haha how fast do you go thru a tub of whey man...
roughly 7 scoops per day..

i should increase my whey intake now la..
dont think gettin enough from normal food..

11 days for a 5lbs tub?
omg... =.=

---

Added on April 24, 2009, 2:11 amjust out of curiousity, dont u think u r taking more than 300grams of protein a day? could be more than that...
i not sure ur proteins are fully used by ur body or not but i guess u r taking too many scoops per day.
just my thoughts... no bashing pls. =.=
haha

This post has been edited by JonYeap: Apr 24 2009, 02:11 AM

You better take some solid food

7 scoops are like 24x7 = 168g of protein ...

Looks more like a rich man version of a diet. But still it looks really good, you got your angles covered. Maybe some greens? Opt for green supps like Greens Total.

As long you get your desired results, it doesn't really matter how you did it. Not everybody here's a chronic flamer la.

Besides organization how do you program your weight increment ?

owh, sweet lord! thank goodness finally! about friggin time they reopened it, lol. now i dont have to drag my ass all the way to friggin sec23 and pay farkin 10bux. lol.

For the moment I don't really care about 6 packs and getting lean, I just eat and train and see if there's any weight gain.

Now that you guys have mentioned it, I didn't realise I was taking too much whey...

1 scoop whey = 24gram of protein.

1 gram of protein per pound of body weight.

I'm 83 kg = 183lbs = 183gram of protein

6 scoops/day = 144gram

Plus 1 day I eat dunno how many chicken breasts sommore...

1 chicken breast skinless = approx 40g protein
1 egg white = 3g of protein.
plus the protein from the oatmeal, fish, pork etc...

Rich man? I only eat economy rice for lunch and dinner wor... What greens total? Of course I add vegetable in my lunch and dinner.

This post has been edited by Florian: Apr 24 2009, 05:04 PM

You're 83 ? How tall are you ? Don't look like 83 in your avatar. You might as well save up the whey money for creatine

This post has been edited by JustForFun: Apr 24 2009, 05:12 PM

Hmm, Florian, I do think you are taking a lil' too much whey. Since, from the amount of solid food you're eating, you're already getting lots of protein.

if i am not wrong, u r smacking approximately more than 400grams maybe even more than 500g.
hahaha... thats way way too much... unless u r competitive body builder. =.=
oh ya... i think if u dont touch ur whey also ur solid food enough to cover ur 183g of protein.
hahahha

Nah... I don't think there's anything wrong with it. As long as he's consuming lots of water. Given the choice if i'm cutting i'd rather that my caloric deficits are compensated by more protein compared to fats or carbs. But of course there's no perfect rule here, it depends on his goals.