Why eat chocolate bar?? How about Eggs? What type chocolate bar u eat?? cadbury?? Dark chocolate??

Cadbury Dairy milk 1... I'm just packing on extra calories and gobbling whatever that's left at home. Eggs are usually in my main meals. Or when I'm not lazy to make em... heh.

This post has been edited by John91: Sep 9 2008, 06:52 PM

DIET (10/9)


(6.30am)- Cereal with milk.
(10.00am)- 2 muesli bars.
(1.00pm)- Mash potatoes, Fish sticks and 2 fried eggs.
(5.00pm)- Butter cookies.
(7.00pm)- Rice, Scrambled eggs, veggies.
(8.45pm)- Ice Cream.

*Progress vid will be out tomorrow on Youtube.

thx for help, well for me i got the muscle already cuz last time i dont see anything, but now if i tense or bend my body front, i see it, its just my flab thats blocking it... the problem is.. im really skinny =P im about 173cm and 61kg... skinny overall but tummy area is showing guess i gotta try do more cardio.. have to watch my diet too? cuz i reckon im too skinny to watch my diet.. just eat anything in sight

Had a short workout at home today, but wasn't really good... the weather makes me dizzy and nauseous. I think I'll go to the gym tomorrow.

Anyways, there.

http://www.youtube.com/user/muscleaddict91

Not much progress this month I suppose.

wee-o-weet! sexy body man! salute how you can keep up with the diet. home made foods are so troublesome

Thx... Haven't been updating in a while, but I'm not dead yet, and the training and eating has still been intense

Update soon when I have the time, most probably after exams.

hey john,
hv some question:

1. how long u take to get the body figure u have now..
2. u register at what gym?

tq..

Err... I've been athletic since young and was always into sports, but I started lifting seriously like 5 months ago and started on a proper diet 3 months ago. So yeah. It does also depend on genetics.

I go to a rather old gym in Ampang. At Kelab Darul Ehsan if you know where it is. Its near the International schools there. The gym has limited machines and weights, but I suppose its enough for me.

I've been reading your journal .. im impressed bro .. keep up the good work

may i add several tips for you ...

try doing a clean bulk in the long run ...

eliminate any processed food ... ice creams .. chocolates ... milo even

try substituting rice with something else ... how about potatoes not russel potatoes ... how about tapioca not sure what the locals calls it .. ubi kayu .. ubi keladi or something ...

drink tons of water ... recommended is 8 glasses a day but hey crank it up to more than that ...

there's a saying .. keep it natural especially when it comes to nutrition ... boiled chicken .. fish .. lean beef ... wholemeal bread ... more veggies .. fruits ... greens .. it'll do you good ...

diet is about 90% and the rest is your workout + supplements .. that's what i've learned from the pros and veterans ..

since your just beginning .. the traditional heavy weights and low reps works wonders .. its a proven fact ... ive tried it .. experimented with it as well ...

was bulking for about less than 1 month and the bicep grew an inch from 16 to 17 ...

as for your workout .. try doing research on "Supersetting" once you know what it is .. use it .. you can see the difference from the normal workout most people do and supersetting ...

you will gain phenomenal mass and size in half the time ...

and here's an example of workouts for beginners .. hope it helps

try experimenting ... it does wonders ..

chest/bicep

incline bb bench press
flat db bench press
db flyes
pullovers
dips
standing bb curl
incline db curl
preacher curl
concentration curl

back/tricep

deadlift ( this is a must if you want to build a massive and thick back )
bent over barbell rows
one arm dumbbell rows
lat pulldown an alternative to the lat pullups
tricep pushdown
skull crushers
tricep kickbacks

shoulder/traps

military press
btn shoulder press
arnold press
side laterals
front laterals
bent over laterals
bb/db shrugs
upright rows

legs/abs

squats (squats are a must .. anyone who's anyone will defintely recommend this )
leg extension
leg presses
calf raise
crunches
situps
leg raises
side bends ..

cheers

This post has been edited by boboness: Oct 4 2008, 12:18 PM

Oh yeah, I do supersets, but I just umm put my workout in order so that its less confusing. Wow, you have big arms. Mine's stuck at 13". Cannot seem to make em bigger, probably cuz I still don't have enough mass.

On ON Serious Mass now, weight is gaining steadily. Am 75kgs now at 5"10. And I have to get someone to spot my deadlift. Haven't learnt to do it yet.

Wow, thanks for the rather long post, I'll note some tips.

Btw, I have not eliminated processed food cuz I have a relatively low body fat percentage, if that's why you asked me to eliminate em.

Don't worry, I'm 79KG's at your height too. Also 13"

Oh erh, no I'm not a narcissist, we had an uncle come back to Malaysia N' he's a strongman competitor, so we gatal la wanan see how big ours are. His is 17", but deadlifts 360KG. Gilo....nemind, another 160KG to go!

Huhu, pizzaboy reply at my thread, i'm honoured lol.

My gym sucks la, I got no one to teach me how to deadlift, the equipment are so old and all the other people that go there are aunties that do cardio only.

But I wanna build big arms leh, they're so small.

I'm also in the process of strengthening my biceps because due to my constantly neglect on them, they've become a weak point. I just do a few sets with the Olympic barbell and put about 50KG's in total and cheat/power curl (depends how you look at it) till the cows come home. First time doing them, I slapped myself on the nose. I wonder if it's slightly bent now...

Helped my lockout strength and strength off the floor strangely. Pull-up strength increased, forearm strength also increased as it became faster to break off the floor for cleans. I don't expect this improvement to last for long as my biceps will probably equal the strength my body has in about 4 more weeks.

Erh....I'm sorry, I'm just pretty much a strength and explosiveness fanatic. Hehe....It made my measly 12" to 13" in time to show off to my uncle. Chewah! Got 1 vein samo.....fuh I feel so bodybuilder.

Ya know what I think may (actually I kinda KNOW it'll help gain weight) is to change your training system to strength training, to sorta "fill in" the muscles. Do a 12 week strength program, and then move to a conditioning program for 4 weeks and back to your mass building. It worked pretty well for my friend who maintained his bodyweight at 79KG but reduced his bodyfat to about 12%. Then he went back to bodybuilding routines, which I then abandoned helping him.

Work done d mah! He's back on his way la

This post has been edited by pizzaboy: Oct 5 2008, 04:22 AM

ON Serious Mass works for me. After only 1 week of taking it with a consistent diet, gained 2kg. Thats like 4 times faster than usual. May have gained a few % in bodyfat though.

Argh, train more!

*At 76kg now. At least 4 more kg to go.

hey
no more updated news bout u?
still got train or stop d?

Lol sure still got train la. Never let muscles go to waste Still at 76kg tho. Trying to reduce some bodyfat% first before adding more.

how to reduce body fat ah?
a bit hard la
is zit go for cardio or wat?
got any suggestion?

You'll have to ask the pros. My dieting sucks... Seriously. Prob is I'm trying to reduce bodyfat and gain weight at the same time.

If you wanna only reduce body fat, then by all means, yeah, do cardio.

wow..u have a very nice/good body