your idol Lee Priest on season at 220lbs and off at 280lbs once...thats over 100kg already


Chow

i know, but his not asian.. he got bigger limbs that mine but ill try

0930 - 1 1/2 scoop of UN Whey pro

1030 - Pasta with 8 egg white and 1 yolk

1200 - 1 1/2 scoop of UN Mass Milk

1230 - cardio

1330 - 1 1/2 scoop of UN Whey Pro

1440 - pasta + 1 chicken breast + veggies + olive oil

1630 - pasta + 1 chicken breast + veggies + olive oil

1930 - pasta + 1 chicken breast + veggies + olive oil

2230 - pasta + 1 chicken breast + veggies + olive oil

2330 - 1 1/2 UN Mass Milk

Cardio/ Abs

25 min on Cross Trainer at 60% - 70% Max HR

Lying Leg raise

3 x bw x 30

Fit Ball Crunches

1 x bw x 100

Machine Crunches

1 x 35 x 50

0900 - 1 1/2 scoop of UN Whey Pro

0930 - 1 bowl of Pasta + 6 egg white with 2 yolk

1040 - Workout

1210 - 1 serving of MAP Anabolic O.D

1300 - 1 grilled Salmon + mix Grilled ( beef and Chicken ) + salad

1600 - 1 chicken breast

1900 - 1 chicken breast + 1 clay pot Tofu

2130 - 1 Roast Turkey Sandwich

2330 - 1 1/2 Scoop of UN Mass Milk

Leg - Quads/ Hamstring

Single Leg Curl

1 x 10kg x 20
1 x 15kg x 20
1 x 20kb x 15

Leg Curl

1 x 25kg x 20
1 x 30kg x 15
1 x 35kg x 12

BB Front Squat

1 x 20kg x 15 ES
1 x 25kg x 12 ES
1 x 30kg x 10 ES
1 x 35kg x 08 ES

Stiffed Dead Lift

1 x 10kg x 15 ES
1 x 15kg x 12 ES
1 x 20kg x 10 ES

Single Leg Press

1 x 20kg x 15 ES
1 x 25kg x 12 ES
1 x 30kg x 12 ES

Smith Machine Overhead Lunges

1 x 10kg x 12 ES
1 x 10kg x 12 ES

Besides tasting good, is it a good product? (Green Magnitude)

Your salmon, roast turkey sandwich all sendiri buat?

This post has been edited by LostInTr4nmission: Nov 2 2008, 02:17 AM

Of course its GOOD...

Those salmon and mix grill was my post workout at Marche in the Curve.. Where else for the roast turkey was my supper at 1 Utama...

This post has been edited by Kmaru: Nov 2 2008, 10:58 AM

0900 - 1 Triple Sandwich with Turkey
- 8 egg white with 1 yolk

1200 - 1 chicken breast with veggies + olive oil

1400 - 1 chicken breast with veggies + olive oil

1600 - 1 chicken breast with veggies + olive oil

1700 - 1 Carbrite Bar

1750 - 1 Animal Pump

1810 - Workout

1940 - 1 Serving of Anabolic O.D

2015 - 2 White Bread
- 1 chicken breast with veggies + olive oil

2200 - 1 Cory Fish with veggies

2330 - 1 1/2 scoop of UN Mass Milk

Back/ Shoulder

BB Dead Lift

1 x 20kg x 25 ES
1 x 40kg x 15 ES
1 x 50kg x 12 ES
1 x 60kg x 10 ES

Lat Pull Down

1 x 50 x 15
1 x 60 x 12
1 x 70 x 10

BB Reverse Grip Row

1 x 20kg x 15 ES
1 x 20kg x 15 ES
1 x 20kg x 15 ES

Hammer Cable Row

1 x 25 x 15
1 x 25 x 15
1 x 25 x 15

High Row

1 x 20kg x 15 ES
1 x 25kg x 12 ES
1 x 30kg x 12 ES

DB Rear Raise

1 x 17lb x 15 ES
1 x 17lb x 15 ES
1 x 17lb x 15 ES

DB Side lateral Raise

1 x 17lb x 15 ES
1 x 17lb x 15 ES
1 x 17lb x 15 ES

BB Military Press

1 x 5kg x 15 ES
1 x 7.5kg x 12 ES
1 x 10kg x 10 ES

Smith Machine Up Right Row

1 x 10kg x 15 ES
1 x 10kg x 15 ES

MON

0830 - 1 bowl of Honey oat with peanut butter
- 8 egg white with 1 yolk

1100 - 2 chicken breast with veggies

1400 - 1 Animal Pump

1430 - 1 chicken breast + veggies + olive oil
- 1 wheat germ muffin

1630 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2210 - 1 chicken breast + veggies + olive oil
2 tandoori

0230 - 1 1/2 UN Mass milk

This post has been edited by Kmaru: Nov 4 2008, 07:55 PM

TUES

1000 - 1 bowl of Honey Oat with Peanut butter
- 8 egg white with 1 yolk

1200 - 1 Animal Pump

1220 - Workout

1330 - 1 serving of MAP Anabolic

1415 - 2 white bread
- 1 chicken breast + veggies + olive oil

1630 - 1 chicken breast + veggies + olive oil

1830 - 1 chicken breast + veggies + olive oil

2200 - 1 chicken breast + veggies + olive oil

2330 - 1 1/2 scoop of UN Mass Milk

Chest - Upper/ Lower

DIPS

1 x bw x 30
1 x bw x 25
1 x bw x 20

Cable Cross Over

1 x 7.5 x 15 ES
1 x 10 x 12 ES
1 x 12.5 x 10 ES
1 x 15 x 8 ES

Smith Incline Chest Press

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 35kg x 10 ES
1 x 20kg x 15 ES

DB Pull Over

1 x 50lb x 15
1 x 60lb x 12
1 x 66lb x 08

Incline DB Fly

1 x 27lb x 15 ES
1 x 33lb x 12 ES
1 x 33lb x 12 ES

Sited Incline Press

1 x 20kg x 15 ES
1 x 20kg x 15 ES
1 x 20kg x 15 ES

hey when u gonna cut again?

Dunno but have to keep lean cause got something in December..

owh,u are going to a competition this december?
i heard about the competition from a bodybuilder in my gym
=DD
im sure u gonna win the junior title.=DD

wah..Kmaru u very rich ler. u eat very expensive food. wat u doing for living can have so much time one?

Professional bodybuilder .. what do you expect ?

amateur niaaa.....bodybuilding in Msia cant make money
maybe he's from rich family...lol

pro in Msia IIRC only two, Wong Hong from IFBB and Syed Fazli from MuscleMania


Chow

I consider anyone who build their body to join competition as professional.

There's Mr.Penang in december but Im not going...

Na... Those junior are bigger than me..

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Added on November 5, 2008, 5:19 pmHa... cooking home food is cheaper than buying out side le...

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Added on November 5, 2008, 5:22 pmYeah still amature.. 6 years to go before turn PRO

This post has been edited by Kmaru: Nov 5 2008, 05:22 PM

what is your weight now ?
90kg?=P.

Current = 75 - 77kg
Off Season = 82 - 86kg
Competition = 68 / 72kg

This post has been edited by Kmaru: Nov 5 2008, 06:00 PM

WED

0830 - 1 bowl of Honey oat with peanut butter
- 8 egg white with 1 yolk

1100 - 1 wheat germ muffin

1200 - 1 Animal Pump

1220 - Workout

1330 - 1 serving of MAP Anabolic O.D

1400 - 3 white bread
- 1 chicken breast + veggies + olive oil

1700 - 1 chicken breast + veggies + olive oil

1900 - 1 chicken breast + veggies + olive oil

2200 - 1 chicken breast + veggies + olive oil

2300 - 1 tandoori chicken

2400 - 1 1/2 scoop of UN Mass Milk

Leg

Single Leg Extension

1 x 10 x 20
1 x 15 x 15
1 x 20 x 15

Leg Extension

1 x 25 x 15
1 x 30 x 15
1 x 35 x 12
1 x 40 x 12

BB Squat

1 x 20kg x 15 ES
1 x 40kg x 12 ES
1 x 50kg x 10 ES
1 x 60kg x 06 ES

Leg Press

1 x 75kg x 20 ES
1 x 75kg x 20 ES
1 x 75kg x 20 ES

Hip Abduction

1 x 40 x 25
1 x 40 x 25
1 x 40 x 25