intense your workout more.... you're getting it!!! beef up too!!!

Before and after... sometime back!! end of last year!!!



latest... taken few days ago... bodyfat drop... wanna increase lean mass and loose bodyfat.......











overall im happy with my progress and as long as i can do this for the rest of my life... i will!! pump weights and keep fit!!!

This post has been edited by kanishen18: Aug 27 2008, 01:00 AM

thanks alot darkie.... still need improvement... and im patient bout it!!!

tengkiu... still wanna make it rounder and tighter.....

yeah gonna join if i get my training placement in malacca!!!

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Added on August 27, 2008, 8:34 pmyou were in mmu before?? have i seen you...??

This post has been edited by kanishen18: Aug 27 2008, 08:34 PM

for students who just come and play instead of pump... tht's how they gym is... nothing much just a mild looking gym for students!!!

awesomeness darkie!!!! i just realized the beauty of supersets and dropsets and compund supersets!!!!

gotta thicken your back and add wideness!!! barbell row and chinups!!!

previously when i culking

http://forum.lowyat.net/index.php?showtopi...post&p=19491772

.. i was doing a great job... bodyfat dropped too.. but i wasn't happy with my amount of muscle mass due to cutting down on bodyfat.... i was on a chocolate diet for lunch and it worked great till a certain point and it was static after tht... so i started gaining back lean muscle by abit by a different approach by doing intensity workouts... more supersets, static supersets, dropsets, compound, some x-rep methods and all kinds of variations and within 3 months i see lots of improvement... back thicken up, bodyfat reduce further... but right now since im on my practical and all the deepavali calories... things have slowed down a lil due to eating lunch outside-- gotta survive rite...anyway this are the pictures and when i pull my abdominal skin and i could see 4 things lurking under the layer of fat!!!





i just joined fitness first and paid upfront 3 months.... and since then i started doing cardio in the gym which i don't really fancy doing it.. always preferred doing cardio outside.. anyway steam room really works!!! it does make some difference!!!

thanks dude.. no rice diet or just chocolate diet helps!!!

After my weight trainin... i'd go for a 10 minutes steam room... it does makes your skin tighter.... i've never tried sauna..... my friend who's achived a 6 pack in a short period of time told me to do both... but i've also heard tht sauna is kinda bad cause it makes your skin dry and i heard too long in the sauna can cause hair loss too... im not tht sure bout tht.... i guess steam room is better.. sauna works best after an half an hour cardio.... burns the hard baby fats!!!

seriously my bodyfat rite now to goes up and down cause at times not terlebih makan but wrong food around... i try to make the best out of it... somtimes good food but wrongly done... like today for example.. i took ikan pari, beef and plenty of vege... the vege was good... but i smartly poured so much if the ikan pari asam curry.... felt bloated.....!!! i think they put alot of salt.... so eating outside.. you gotta know where to eat... doesn't mean cheap food with alot of quantity is done the right way!!!!! just control your carbs if you're daily task revolves around the office or just sitting in front of the com... and vice versa if you're always on the go!!!



This post has been edited by kanishen18: Nov 11 2008, 11:22 PM

yeah it's all trial and error dudes.... not everything would perfectly.. this is the difference wether you guys would give up or not... you don't need to eat 6 meals if you wanna get muscles and toned up at the same time... you can do a minimum of three providing your workout is suitable to what you eat...... anyway since im working till evening in kl.... i find it kinda irritating to do cardio anywhere in kl due to traffic and hate doing it in the gym(cold to start off in the first place)... im gonna start my fasted cardio to get skinny asap... im gonna do a 20minutes skipping every morning before breakfast and weight training(plenty of HIT) at 7.30 pm alternate days!!! hopefully my road to low bodyfat and increase of lean muscle works!!!!My meals on weight days for lunch would be beef(high natural creatine) and vege and fruits.... i'll update you my pics after a month or two!!!

http://bodyspace.bodybuilding.com/SOLxrh/m...on=progresspics


have you all seen this dudes progress within a year??? definitely high quality genes... his back and delts are sweet!!

wanna burn fat effectively is to do fasted cardio!!! before breakfast and do not overdo it!!! wanna see six packs... build your abdominal muscles first with intensity too... abs is just another form of muscle just like your biceps!!!

you do need to do very intense cause you're on zero calorie state... no calories have entered your body so far!!! just do consistently for 20 minutes... skipping, jogging or whateva la.. don't sprint or do anything tht's involving muscle!!! do wieght training after 8 hours.... seriously i don't jaga my makan alot too.. the only carbs i take is oats in the morning... no rice for lunch and dinner... but the amount of vege and chicken or beef i take for lunch is more than normal people eat with rice... i don't take much sugar and control oil je!!! only weekend i eat carls.jr burger or kfc or whatsoever!!!

what i mean is pretty simple... no weight training... nothing intense like sprinting tht could lead to muscle loss!!! anything involving muscle meaning you're solely working your muscle instead of pumping your heart!!!


anyway here's my fat loss progress and increase of lean muscle mass throughout my 2 weeks... im keeping my night meal small so tht i can really start my day totally fresh with light cardio but at times craving comes in... i do follow my weight workout routine as what registryeditor says... keep your workout intense... i keep my rest 30 seconds for the regular exercise and 40 seconds if im doing supersets... the only downside to this kinda regime is tht you can't lift as heavy as you can actually push cause short rest pumps your heart pretty fast and not easy to push heavy as your muscle fatigues fast... but you can definitely feel the pump and hardness due to the constant blood flow...



here's my pic after a a week plus of morning cardio... not bad... could see obvious difference and i only skip.. really wanna do jogging in the morning but due to certain circumstances...

thanks.. im not tht tall too... yeah too snap a picture with good visible ripped abs.. you gotta have proper lighting... even professionals use black and white to make it look really really ripped... i still got some bodyfat in me whichi need to get rid... im trying slow and hard and not easy to since im increasing lean muscle mass...even sunday morning i get up and jog!!! hehe.. dedication and consistency plays a role too!!

7 weeks back i posted this... had major improvement on definition and could see some packs beneath the fat....



so i started my fasted cardio and totally changed my split routine to whole body routine... f***ing taxing and you eat more.... i now spend only half an hour to 40 minutes at the weight room.. could see way much more improvement on the bodyfat in only 7 weeks...



next gonna change my supplements..........

yes.... cardio after wake up burns lots more fat.....