good progress so far. ur cutting went very well

to put on 15kgs in 2 months is not entirely recomended...
there are articles around saying that should only put on 1lbs of weight a week. anyting much more than that would more likely to be fats.
and even out of that 1lbs/week, its also both muscle and fats... which is more is depending on the body's nutitiion partitioning profile, current bf%, wrokout/training activity, age and also body type.
so if 1lb per week, 2 months is about 8 weeks.. shd be 8 lbs kua...
but this is whats recomended la.
i lost the website link dy, it was bookmarked in my old pc -.-"

just curios why 90kgs by march?
whats the rush anyway? bodybuilding is a lifestyle, no great deal to rush into things...
but again, great progress so far

uhuk2 and others: I am pretty new. Can you tell me more about HIIT?

High Intensity Interval Training

more on HIIT

What Is The Best HIIT Workout?

THanks Disc....will try to incorporate Hiit into my DIY program.

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Added on February 2, 2009, 9:06 pmWHat's your comment on Isometric COntraction for cutting purpose?

This post has been edited by tengster: Feb 2 2009, 09:06 PM

thanks for your compliments bro!

actually i set a 3-month time-frame to complete my bulking but now that my weight gain is so minimal, maybe i gotta revise the duration haha.

now that u've reminded me that it's a lifestyle, yeah i'm gonna chill a bit and see how things go. i totally had that out of my mind lol

i'm really gaining much more fat than muscle now. thanks for your advice. gotta reconsider my bulking plan haha

I found something amazing
Although this isn't much of a concern in my sport, but I've noticed a change in bodyfat percentage. It's dropped a bit and I seem to have gained some muscle. Especially around the shoulders and back.

Changes that I've made is twice a day training, three times in a week. I've broken my sessions into 9-10 sessions a week, with each session lasting 1.5-3 hours instead of cramming everything into a 4 hour session. Added muscle snatches and a bit of push presses and snatch pulls.
Work up to a max single, and drop by 10-15% of max single and do 4-6 sets of 3-5 reps.

Just some info for those who wanna add a lil spice into training.

did not go to gym for almost a week due to chinese new year. Went to gym today and didnot do much work out as i was too tired. Guess i am still new to gym (only started beginning of January), so now have to start everything all over again but i will never give up!

February Progress:


Dunno if there is any progress at all since I dont take the measurements. Plan to take next measurement on April. Heres the past progress.

Morning emino. U have a nice tapering shape frm the waist to shoulders. Have u posted your diet anywhere ? You look solid, no trace of fat at all. l wonder what you eat May i know your weight ?

This post has been edited by mrPOTATO: Feb 9 2009, 10:36 AM

I've been skinny from kecik lor... Trying to gain more weight actually.
My diet is normal diet, but I usually avoid oily food, because I dont like food too oily.

Maybe this is the wrong place for me to ask. But what the h**l. As I am a muslim, I really need to know this. Is balsamic vinegar halal or not?

you can use local rice vinegar. Same taste and no calories

ooo...i see. thanks bro

u guys take vinegar?
when to add it into our meals?

This post has been edited by uhuk-uhuk: Feb 13 2009, 01:01 AM

vinegar for salad dressing. Vinegar + olive oil + black pepper + bawang putih <-- my simple recipe or can eat with nasi if no kuah

This post has been edited by kurtkob78: Feb 13 2009, 09:25 AM

hey about the HIIT, can we do it like HIIT in the morning and training at night or vice versa? the HIIT only do it for like 3 days a week.

Regarding the HIIT, i found that when I do intense HIIT, I will have soreness all over my body. This soreness is even worse than doing weight training (especially the feet, calf and thighs. Cannot even walk properly). So I need to rest at least 2 days for recovery. That means only 1 day HIIT per week. Else I don't have enough recovery time for my next weight lifting.

My exercise like this
Tuesday - weight
Thursday - weight
Saturday - morning - cardio , evening - weight
Sunday - evening HIIT

Repeat to Tuesday.

When I want to cut a bit, I add some fasted cardio maybe in the morning of Sunday/Monday/Wednesday/Friday

Well if you do not so intense HIIT, maybe you can do more than 1 time per week. 3 times per weeks also can. But if you are having the soreness, it's better to give time for recovery

This post has been edited by kurtkob78: Feb 13 2009, 09:53 AM

hum.... then i know where can i stick in my HIIT then,

Weight - Mon to Fri
HIIT - sat

last time i did HIIT, the soreness will only occur on the first few times. after that, it's it doesnt really felt sore anymore.

oh for making salad is it haha.
i thought it acts like a bb supplement or something

i'll try your recipe soon. love bawang putih