Normally Post and pre bed..
Pre-Contest Pre cardio + post workout

i read u eating so much of chicken breast, made me full already la bro!!!! btw, 20th june right?

Yup.. MR kl, OCM stadium

cant go going somewhere else.. wish u best of luck bro!

A'ite here's the update !!

Got second for Light weight Category 65kg - 70kg

Some of the photo, more coming


Attached thumbnail(s)

congrats, i'm studying about your cut diet. I see you use alot of supplement. how much calorie you take on your cut diet ?

less than 1000cal..

Congrats bro.

Sorry but I have to ask, if I am having a workout and then cardio, when do I take it?

woah so little calories, are you feeling tired during cutting ? and what do you eat pre and post workout if no supplement ?

In the same session ? If your workout takes more than an hour, you should consume glutamine during and post better for recovery and will also preventing from muscle lost ... try it

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Added on June 23, 2010, 10:49 amFew week before contest I only consume carbs after my morning cardio and post training, that's all but I'll suggest you to try to fix the carb on how you feel that day. Don't just try to go zero carb after bulking up cause you will feel so lethargic and restless... slowly cut it down. for example in bulking phase or off season you're consuming 3000cal. Cut the calories slowly every week until your desire amount let say around 1500cal.

It should take roughly about 10 to 15 weeks to drop from 3000 to 1500cal reason so you won't lose your muscle mass and size fast.

Cheers

This post has been edited by Kmaru: Jun 23 2010, 10:49 AM

thank you for your suggestion. It's very informative. Problem with me now is im at the end of my cut. Actually I am not going to enter any competition, but I just set my dateline that is 1 July 2010 to see how shredded I can go. Just to test, can I do like other bodybuilders do.

I guess the problem with my cut is, i cut quickly and maintain the same carb throughout the cutting phase. Maybe my metabolism drop too fast.

My assumption is, I will eat carb for preworkout because I afraid that during workout I will use protein as fuel. Morning also I eat, but afraid that the carb will finish before the workout cause I eat around 630am and train around 600pm.

From your experience, Is my assumption correct ?

Everybody has different BMR so its hard for me to say but simple carbs and complex carbs converted to glycogen and will be store in your liver and muscle so please don't assume that if you eat 500grm of carbs in a day, you will flush it all out before 6.pm or another method you can do is consume BCAA during training

more about carbs and the breakdown, refer to darklight..


UPDATED my BLOG

This post has been edited by Kmaru: Jun 23 2010, 07:28 PM

11 Weeks out to WNBF, my first International competition.

WED (ARM)

EZ Biceps Curl

1 x 15kg x 15reps
1 x 20kg x 15reps
1 x 25kg x 15reps
1 x 30kg x 15reps

DB Preacher Curl

1 x 22lb x 12reps
1 x 25lb x 12reps
1 x 25lb x 12reps
1 x 25lb x 12reps

Cable front biceps

1 x 5kg x 15reps
1 x 10kg x 12reps
1 x 10kg x 12reps
1 x 10kg x 12reps

Triceps French Curl

2 x 10kg x 12reps
2 x 15kg x 10reps

Triceps rope

4 x 15kg x 15reps

Lying Single Triceps press

4 x 22lb x 12

Current diet

Breakfast - 1 can of tuna in oil/ oven cooked chicken breast with sweet potato

Brunch - sweet potato/ almond

Lunch - Ovn cooked chicken breast with sweet potato

T/Break - Chicken breast

Snack - sweet potato

Pre/w - N.O

Intra - Glutamine+BCAA

Post - Waxy maize + Whey Protein

Dinner - sweet potato + chicken breast

supper - chicken breast/ Tuna in oil

Kmaru, so the amount of carbs that u take for ur postworkout, brunch and any other meal with carbs are spread equally ?

eg.
breakfast (preworkout) 40g carbs 30g protein
postworkout 40g carbs 30g protein
Peri workout 40g carbs
.
.
.
.
before pre bed 30protein 20g fat


ofcoz those are just a sample meal plan, so do u take it tat way or u take most of ur carbs on ur postworkout (simple carbs) ?

I consume my carbs in morning, pre and post workout..

icic, so all the carbs amount are the same? or u consume most carbs during ur postworkout? like 50g in the morning, 50g pre then 150g postworkout. Sorry for the question, but i m quite worry about consuming too much carbs in the postworkout tat spike my insulin too crazily.

I split them in 3 different serving but i don't weight when split it. Morning and post workout is a combination of simple and complex whereby pre workout it is just complex..

got it, thx alot kmaru. Cheers.