i was confused by this as well last time, the way they explain it is like if u mix it with whey, it will slow down the digestion.... but wat i found out is tat, it wasnt tat true, protein is still protein, casein will be digested abit slower but still the fast one will still be absorb... by the way milk it self has whey contain......

ur diet seems to have lots of carbs after 6 o.O. but i like the tuna as supper idea.

Buddy, u r suppose to take more complex carb for ur pre or else u will feel the "no stregth" and very annoying and i saw tat u r taking glucose on the pre as well, may be u can eliminate that and add in more bread or oat or even rice can do. u got to pack up enuf calories, carbs and protein prior to ur exercise for energy.

and ur big 3 falls on the same day o.O tats hardcore hehe.

if u can swap ur lunch and ur preworkout meal will be awesome thou.

May be those carbs meal need to reculprate hehehe.

How long is ur preworkout meal to ur training? if u dun eat enuf, u will feel dizzy for sure kekekeke. Like last time when i was in secondary, perhimpunan din eat breakfast, i keep sweating and vision become black. haha.

By the way, it is not very wise to take whey for pre bed, coz b4 u fall asleep, most prolly the whey is already been digested ... u can keep the milk but the carbs in milk is quite high as well. I consume eggs or meat for prebed thou.

WOW dude ur big 3 in one day. how does it feels at the end of the workout?

lol, i didnt really follow ripptoe last time, it was close but not really the same as i was quite noob tat time and aft tat i went for max OT lol.

Yeah, compound is very taxing, aft all the compound, the only i feels like doing is to get my postworkout drink and go home XD

Dude, how much oat u mix with ur yogurt? I have a bottle of unsweeten yogurt back home, still thinking of mixing it into my breakfast. lol

hows the l-carnitine works for u?

I think i gona add honey lol.

wow dude, where did u find ur inner tube?

Diy some handles, so u can do military press XD

there is a way to mend it, u got to have :-

- Dunlop 555 gum
- a piece of thin rubber (inner tube of bicycle) 1-2 inch square
- a file

u got to file one side of the thin rubber and ur inner tube (the internal area of where the hole is) and apply the dunlop gum on both the filed surface of ur thin rubber and inner tube and wait til it dry then stick them together and apply pressure and leave it for 1 day.

Lots of work i think the better idea would be looking for another tube hehe. Looking for a innertube is hard, but now u got to look for bicycle inner tube, sounds like an extra work lol.

At first i tot 12 kg is too light, but when doing the swing, squat and those frog jump, it seems like diff case lol. So ur truck tyre, tat one would be hardcore lol.

If u look at those original bulgarian sandbag, they have 2 handles on the bag it self (not at the end of the bag) it can be use to hold like barbell and do curls and military press

haha, tats how my brother fix the tyre last time.

DUDE, ur face pull is freaking strong. my max i tries is 30lbs for good form + mind muscle connection.

Yeah, it is quite hard to keep the balance during the concentric, got to really focus and feel the muscle.