These are pretty old pictures but meh...


Mar 30, 2006 - 59kg


Jan 3, 2008 - 75kg

You're about my height, but for 55kg you must be a very thin fellow!

I eat 6 meals a day...I have to eat every 2 hours, otherwise I'll have hunger pains. But for beginners, start of by eating 6 SMALL meals like an egg or a sandwich for one meal if you're finding difficulty in eating a lot, just eat anything AS LONG AS YOU ARE NOT HUNGRY THROUGHOUT THE WHOLE DAY. As you progress, you'll find that your appetite will grow due to increased metabolism.

I don't really have a fix meal as I just eat anything I see when I'm hungry as long as there's meat/egg/protein in it.

I started off by eating 12 hard boil eggs without yolk a day and started to gain a lot weight. Now since I'm having trouble having a stove in my hostel room so now I eat my eggs outside.

Last time when I was in India there was no beef and pork and I don't like mutton, so all I ate was chicken, chicken and chicken since it was the cheapest and occasionally fish if I find the fish there fresh enough.

Now in Malaysia I find it hard to control my diet...at least twice a week my friends will bring us to KFC, McD, Pizza Hut or some western food restaurant...

Pre and post workout meal is just a simple protein shake. If I'm out of whey then I'll just go out to the cafe to eat something like a chicken breast or some egg.

You really need to train for AT LEAST 4 days a week and only 1 hour (intense and fast paced, no chatting, no sitting there listening to the music, no walking around looking at the chicks on the treadmill, no resting for 5 minutes after each set etc) each day.

I seldom train my arms, because I find it hard to stabilize myself after the whole week's training on my back and legs. Besides that, training your back and chest is already training your arms. But anyway sometimes I'll try to squeeze in a barbell curl during back day and triceps extension during chest day or combine bicep and triceps on shoulder day.

They say you need to squat and deadlift in order to maximize gains, but I don't really see much difference with or without squatting and deadlifting, but I do it anyway for strength and leg day sake.

You must drink a lot of water too because your muscles need those water to synthesize new protein and water is also required to burn fat.

Lastly you need to SLEEP to grow, you need AT LEAST 7 hours of sleep a day. Growth hormone is released during sleep and GH is require for muscle growth. The longer you sleep = more GH = more muzzlez:D

Anyway, looking at that more recent picture...I still have a lot of work to do on my back...I haven't really see any progress at my back...

This post has been edited by Florian: Nov 15 2008, 05:47 AM

I never had problems with symmetry, looking at that pic I think it has to the the lighting...

For beginners, just stick to basic compound exercises as they work many muscle groups together, avoid concentration exercises/machines as they only concentrate on a specific muscle group.

I can't give you a specific workout program because everyone is different and you're not free on everyday. You just need to invent one that suits you best based on your knowledge on body building.

I found this basic beginners program on the web and you can give it a try. http://www.bodybuilding.com/fun/elitefts4.htm

If you want to find out more about workouts you can go here http://www.bodybuilding.com/fun/workout.htm

So basically what I did when I was a skinny beginner weakling was for 5 days a week:

On the 1st day I did
-bench press (barbell or dumbell)
-incline bench press (barbell or dumbell)
-flyes
-shoulder lateral raises

On the 2nd day I did
-Lat pull downs
-lat pull downs
-bicep curls
-cable tricep extensions

Alternate these workouts, which is day 1, day 2, day 1, day 2...

As you can see I paid too much attention on my chest and no legs at all. So as I progress I became stronger and I included squats and deadlifts and slowly turn it into a split workout which means one day ony for chest, one day for back, one day for shoulders etc.

You need to read a lot, read articles about exercises etc and learn as your lift, that was what I did. It's not like I knew all my stuff on day one itself. I am still learning and trying new things as I progress.

Now for a front relaxed progress shot.


Jun 16, 2006 - 60kg


Nov 12, 2008 - 78kg

Thanks, but I still have A LOT of work to do. Need to make that body fat level down...but here in Malaysia...especially in Penang PLUS I'm too lazy/too busy to cook my down food...Haih...

Although I really want abs, I rarely train them. I pay more attention to my chest, shoulders, back and legs.

OK I admit I have a really weak core and because of that I always have lower back pain while training.

I rarely train them because I can't breath while doing crunches and I hate it if I don't get enough oxygen. So now and then I'll do crunches and side crunches just to take away the guilt for not training my core as hard as my other muscle group.

So I need help from the oters who have good abs. Any tips?

Yeah, most of the effort is in eating. I mean, you only spend about 1 hour in the gym but you'll be thinking about your meals for the whole day. There's a BB saying that says, "if you want to be a monster, you have to eat like a monster."

This post has been edited by Florian: Nov 25 2008, 09:14 PM

Whoa, solid wheels you have there. I wish I could train my legs better, can't take the pain and the tremors while training my legs and that awful soreness the days after that.

I trained my legs like 3 days ago and now it's still aching and I have to swing my legs to walk.

Better get your self checked. Might be bird flu or something. Kidding.

But seriously go tot a doc. Is there any phlegm?

Good work.

Stay consistant, read more, eat more, sleep more.

This post has been edited by pizzaboy: Mar 17 2009, 08:37 PM

No way you're going to start cutting with a body like that yet.

Continue eating, but it's time to start to learn how to eat clean.

Cut down on mee rebus, nasi lemak, nasu kandar, roti canai.

More eggs, fish, meat, fruits, veg, milk, oatmeal.

Also try to change your training routine since it's already been 4 months.

Less talk, more pictures.

Mine

Jun 16, 2006 - 62kg


Mar 17, 2007


Oct 15, 2007


Jan 3, 2008


Nov 12, 2008


Mar 22, 2009 - 80kg

LOL serious? Someone should take a picture of that page. They should have used darklight's pics.

Dude, I think you should do all your workouts in your gym, it's quite dangerous to have that bench with the plates in your room with your bed next to it...who knows one night it might fall on you. Touch wood.

Nice progress, now start bulking.

EDIT:Don't quite pictures please.

This post has been edited by pizzaboy: Apr 13 2009, 08:00 AM

Added you for buddy sake.

This post has been edited by Florian: Apr 18 2009, 12:30 AM

Time to change your training routine.

Firstly, what does progress has to do with the wrist and bones on the hand? You look at one guy's hand and say whoa he's huge?

Secondly you can't compare one's progress with other people's progress, because everyone's metabolism/genetics is different. BBing is about challenging YOURSELF, not with others.

Lastly, you need to fix your grammar. What's "How is your guy progress rate if u think that u are ectomorph?" I don't get it...

Anyway, does anyone here take caffeine pills? Does anyone know what are the brands that they come with or where I can buy them? Egonutririons' site search on caffeine leads me to supps like NO explode :S

This post has been edited by Florian: Apr 22 2009, 11:32 PM

One question, does knowing whether you're a ecto, endo or meso really matter once you learn the art of eating and training properly to see some positive progress?

Because honestly I don't know what type I am and I don't really care what type I am. I just eat regularly and constantly to make sure I have a continuous supply of amino acid in my blood and a constant flow of moderate levels of insulin and train properly and make sure all those muscle fibers get fired well. Keep a record of your progress, if there's progress, then continue doing it, if not, find out what went wrong and fix it.

Is that even possible? Please don't talk crap here dude.

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