After almost a year in this forum, I wish to start my own log. I had done my log 2 years back on a file so one day I could share it with my friends and family, since most of them doesn't bother much about it so I stop writing. Sometimes people just don't appreciate what I'm trying to do for them, I'm just trying to help yet they don't bother so why help people that do not bother about my help where I can help others that wish to know. Fell free to critics and ask questions. Currently my goal is to get as big as possible not matter lean or fat, but basically I will try to keep it clean. My workout routine is very simple but sometime I do give some surprise to shock my body.. COMING SOON





COMPETITION VID

finally a competitive bodybuilder's log. good stuff. looking forward to your stuff dude

edited for neek

FIRSTTTTTTT!!!!!!!!!!!!

This post has been edited by jones007: Sep 12 2008, 05:23 AM

This is one thread i'll be keeping track of.

btw, bought the whey from you few days back. heh heh.

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Added on September 12, 2008, 12:21 am$%^& i tot i would be first to reply... grrr..

This post has been edited by Neek: Sep 12 2008, 12:21 AM

A'ite ill try to make it daily since everyday and most of the time Ill be in front of the PC.. Don't expect much ya, I'm not Ronnie Coleman or Lee Priest.

we would very much appreciate u sharing your experience here dude.

good one bro, time to learn from you then

Legs today, the day that most people hate...

I had - 1 bowl of honey Oat with peanut butter
- 8 egg white with 1 yolk
- 1 green tea

For my pre-workout I had 1 serv of N.O Surge.

Leg workout routine :-

Single Leg extension

1 x 20 x 10KG
1 x 20 x 15KG
1 x 20 x 17KG

Both Leg extension

1 x 20 x 25KG
1 x 15 x 30KG
1 x 15 x 35KG
1 x 12 x 37KG

BB Squat

1 x 20 x 20KG each side
1 x 15 x 30KG
1 x 15 x 35KG
1 x 12 x 40KG
1 x 8 x 45KG
1 x 6 x 50KG

Leg Press

1 x 25 x 75KG each side
1 x 20 x 75KG
1 x 30 x 50KG

For post workout I had 1 serving of Whey Pro. 30min later for post meal I had 1 chicken breast with vegetable and 5 whole oat meal bread.

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Added on September 12, 2008, 10:31 pmTea break at 3.30

I had 1 half chicken breast with veggy, 5 whole meal oat bread.

Hi - Tea around 6.00

I had Sweet potato with chicken breast and beef and veggy

Dinner at 8.30

I had half chicken breast with veggy and also 5 Whole meal oat bread.

Supper at 11.00

I going to eat half chicken breast and beef with 5 whole meal oat bread.

Before bed I'll have Mass milk 1 serving

This post has been edited by Kmaru: Sep 12 2008, 10:31 PM

Wow... lots of chicken breast and bread. any idea how much beef when u say beef?

hmmm... 6 meals and mass milk in a day... how much est. overall calories is that bro?

hey uhm kmaru.. when you post again u can tick the ' Do not combine with previous post? ' box inside add reply. so your post wont stick together.

Alrite..

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Added on September 13, 2008, 5:20 pmOf course, my goal is to gain as much as possible in a lean way, but still look chubby hahaha. Sorry I don't really count calories. For beef I belief Im eating around 50 - 80grm of beef per serving around my palm size.


This post has been edited by Kmaru: Sep 13 2008, 05:20 PM

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

1100 - 1 chicken breast with veggy
- Whole meal oat bread

0200 - 1 chicken breast with veggy
- Whole meal oat bread

0500 - 1 chicken breast with veggy
- 1 loaf of whole wheat bread

0630 - workout ( flat/ lower chest)

0740 - 1 scoop of Whey pro

0805 - 1/2 loaf of whole wheat bread
- 1 chicken breast and veggy

1030 - Tuna in Can

My chest workout routine goes like this :

Dips

1 x bw x 15
1 x bw x 20
1 x bw x 20
1 x bw x 20

Cable cross over for lower pacs

1 x forgot the weight x 15
1 x forgot the weight x 15
1 x forgot the weight x 12
1 x forgot the weight x 8

BB Chest press

1 x 20 kg each side x 15
1 x 30 kg x 10
1 x 35 kg x 6

Smith Machine Chest Press

1 x 20kg each side x 12
1 x 20kg each side x 12
1 x 20kg each side x 10

Cable Fly

1 x Forgot the weight x 15
1 x Forgot the weight x 15
1 x Forgot the weight x 10

Sited Machine Chest Press

1 x Forgot the weight x 25
1 x Forgot the weight x 25

Sorry about the weight cause I dont really check it, I just carry what I can.

hey bro.. so many chicken breast huh? wont u have a problem with it? lol

such as ?? Uranic Acid, eating more chicken breast is better than just drinking Shakes. Ill always keep my shakes lee than 3 serving 1 day. I try to get most of my food naturally so I won't be looking wet, watery and bloated.

what about the getting alergic to chicken said by milos? lol

alergic ? Na, Board yes and thats why I do sometimes add beef or fish with my chicken as for todays meal is more into beef and a little chicken

when he said this? which videos?


Chow

his supplementation video. lol

i think he meant to those allergic to chicken...
my main source of protein is chicken i have no probs about it yet


Chow

0930 - 1 bowl of oats with peanut butter
- 8 egg white with 1 yolk
- 1 Green Tea

1210 - 1 serving of CEL NO. Surge

1230 - Workout

1400 - 1 scoop of Whey Pro.

1420 - 1 Flying chicken sandwich
- 150 grm of beef

1700 - 1 smoked salmon sandwich
- 150grm of beef

2020 - 1 chicken breast and veggy

2200 - 1 tuna in can and veggy

2330 - 1 1/2 scoop of Mass Milk


Today is Back / Shoulder


Dead lift

1 x BB x 15
1 x 20kg x 15 (each side)
1 x 30kg x 12 (each side)
1 x 40kg x 12 (each side)
1 x 50kg x 10 (each side)
1 x 60kg x 8 (each side)

Lat Pull down

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

BB Row

1 x 20kg x 15 (each side)
1 x 30kg x 12 (each side)
1 x 20kg x 12 (each side)
1 x 20kg x 12 (each side)

1 Arm High Row

1 x 25kg x 12 (ES = Each side)
1 x 25kg x 12 (ES)
1 x 25kg x 12 (ES)

Cable Rare Delf

1 x ??? x 20
1 x ??? x 20
1 x ??? x 20

Lateral Raise

1 x 20lb x 15
1 x 20lb x 15
1 x 20lb x 15

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Added on September 15, 2008, 9:46 pm0830 - 1 bowl of Oat with peanut butter

1230 - Pop Corn

1400 - Half chicken breast with pasta

1630 - Half chicken breast with pasta and veggy

2000 - half chicken breast with pasta and veggy

2230 - half chicken breast with pasta


Today is my off day, to lazy to workout. Pop corn is 1 of my favorite junk food.. Got to love it

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Added on September 16, 2008, 8:49 pm0830 - 1 bowl of honey Oat with peanut butter
8 egg white with 1 yolk
1 Green Tea

1030 - 1 serving of N.O Surge

1100 - Workout

1230 - 1 scoop of Whey Pro

1300 - Pasta + veggy + Potato + 1 chicken breast + beef

1500 - Pasta + veggy + 1/2 chicken breast + beef

1800 - Pasta + veggy + 1/2 chicken breast

2000 - Pasta + veggy + 1/2 chicken breast

2230 - Potato + veggy + beef



I split my chest workout into 2 times a week.


Today is Chest ( Upper Chest and Lower )


Dips

1 x BW x 25
1 x BW x 25
1 x BW x 25
1 x BW x failure

Cable Cross Over

1 x Forgot the weight x 15
1 x Forgot the weight x 12
1 x Forgot the weight x 12
1 x Forgot the weight x 12

Incline Chest Press ( smith machine )

1 x 20KG x 15 per side
1 x 30KG x 12 per side
1 x 40KG x 8 per side

Sited unilateral Incline Chest Press

1 x 35KG x 6 per side
1 x 30KG x 6 per side
1 x 25KG x 8 per side
1 x 20KG x 8 per side
1 x 20KG x 8 per side

Incline DB Fly

1 x 25lb x 12
1 x 30lb x 10
1 x 30lb x 8
1 x 35lb x 8



This post has been edited by Kmaru: Sep 16 2008, 08:49 PM

0830 - 1 bowl of honey Oat with peanut butter
8 egg white with 1 yolk
1 Green Tea

1030 - 1 serving of N.O Surge

1100 - Workout

1230 - 1 scoop of Whey Pro

1300 - Pasta + veggy + Potato + 1 chicken breast + beef

1500 - Pasta + veggy + 1/2 chicken breast + beef

1800 - Pasta + veggy + 1/2 chicken breast

2000 - Pasta + veggy + 1/2 chicken breast

2230 - Potato + veggy + beef



I split my chest workout into 2 times a week.


Today is Chest ( Upper Chest and Lower )


Dips

1 x BW x 25
1 x BW x 25
1 x BW x 25
1 x BW x failure

Cable Cross Over

1 x Forgot the weight x 15
1 x Forgot the weight x 12
1 x Forgot the weight x 12
1 x Forgot the weight x 12

Incline Chest Press ( smith machine )

1 x 20KG x 15 per side
1 x 30KG x 12 per side
1 x 40KG x 8 per side

Sited unilateral Incline Chest Press

1 x 35KG x 6 per side
1 x 30KG x 6 per side
1 x 25KG x 8 per side
1 x 20KG x 8 per side
1 x 20KG x 8 per side

Incline DB Fly

1 x 25lb x 12
1 x 30lb x 10
1 x 30lb x 8
1 x 35lb x 8



This post has been edited by Kmaru: Nov 6 2009, 06:58 PM

0830 - 1 Bowl of honey oat with peanut butter
8 egg white with 1 yolk
1 green tea

1030 - 1 scoop of N.O surge

1100 - workout

1230 - 1 scoop of Whey Pro

1330 - Pasta + 1/2 chicken sandwich + 1/2 chicken breast

1600 - Pasta + 1 chicken breast + beef

1930 - Pasta + 1/2 Chicken sandwich + 1/2 chicken breast + beef

2200 - Pasta + 1/2 chicken breast + beef


Today is Arm, so got to hit it hard to make it grow.


Triceps push down

1 x 15kg x 15
1 x 20kg x 12
1 x 25kg x 12
1 x 30kg x 10

DB Skull Crusher

1 x 20lb x 12
1 x 25lb x 12
1 x 30lb x 10
1 x 30lb x 8

Reverse Triceps push down

1 x Not sure whats the weight x 15
1 x Not sure whats the weight x 15
1 x Not sure whats the weight x 15

Sited DB Biceps curl

1 x 20lb x 12 ES
1 x 25lb x 10 ES
1 x 25lb x 8

EZ bar Preacher curl

1 x 7.5kg x 10ES
1 x 7.5kg x 10ES
1 x 7.5kg x 8 ES

Alternated Hammer Curl

1 x 25lb x 12
1 x 25lb x 12
1 x 25lb x 12

BB Curl

1 x BB x 30
1 x BB x 30
1 x BB x 25

bro, how u cook your chicken breasts?

and what PB u makan with yer oats?

your workout is really intense!

First I boil the chicken breast till is soft and tender than, Ill take it out and simmer the chicken with veggies. For the PB I take any but usually Ill go for cholesterol free and sugar less than 2-3 gram. No worries man 2 gram of sugar won't make you fat in a single day.

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Added on September 17, 2008, 11:49 pmThx... I've to stick to this repetition and weight because before the competition and during the competition time, the weights was way lighter but the rep was really high. So I wouldn't want to shock and injured my muscle and Ill go step by step. 3 more month to OFF SEASON than I can try to carry as heavy as possible.

This post has been edited by Kmaru: Sep 17 2008, 11:49 PM

whats the nearest comp after Raya?
gym rakyat cancelled no?
dude you're not competing for Manhunt? the price is 10K...woot


Chow

I know but I'm a Malay so Cannot enter... Wasted haha... Anyway Manhunt is more into model look and they don't want big, but must be lean. You know la, most women in malaysia want lean man with abs or else they will feel geli looking at Bodybuilder. SAD case

No competition for this year. Just wanna gain and train.

Oh that gay magazine!
Please don't. For all you know they'll want you to wear some baseball cap or cute snowcap and pose in those little singlets or boxers.

How disgraceful.

Actually its kind of gay the way I feel it, but who dont want 10k rite... For those who enter the man hunt Good luck anyways

It IS a gay magazine. My friend apparently model for them too, and it's aimed at gay men. So yes, now I question my friend's sexuality......brrrr
I had my suspicions.....

super high reps is really a killer, burn like hell but i like it too!

Birds of a feather, flock together

As long as I have a lean model body, I don't mind posing for the Manhunt. We're talking about 10k here and I have no problem with gay people. With that amount of money, I would even act like a gay just to have the upper hand. It's not like I'm selling my body to them, I just sell my photographs .

To me, money is the root of happiness. I can sell my soul to the devil if he can make me rich.

Be careful with what you wishing for.... It might come true..

0930 - 1 bowl of honey oat with peanut butter
- 8 egg white with 1 yolk
- 1 green Tea

1100 - 1 serving of N.O surge

1130 - workout

1300 - 1 scoop of Whey pro

1340 - Pasta + 1 chicken breast + beef + veggies

1430 - 1 scoop of EAS 100% whey

1600 - Pasta + 1 chicken breast + veggies

1900 - Pasta + 1 chicken breast + beef + veggies

2215 - Pasta + 1 chicken breast + veggies

2340 - Mass Milk

Today got to have EAS cause I believe I burn a lot of calories and taking to little calories in and also protein. I just know that my protein in take is not enough.

Today Again is my leg day, but its more to my Hamstring...

Sited Leg Curl

1 x 15kg x 15
1 x 15kg x 15
1 x 17.5kg x 15
1 x 20kg x 12

DB walking Lunges

1 x 30lb x 20 steps
1 x 30lb x 20 steps
1 x 30lb x 20 steps

BB Front Squat

1 x 20kg x 15 Each Side
1 x 25kg x 12 ES
1 x 30kg x 10 ES
1 x 35kg x 8 ES

Single Leg Press

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

Leg Extension

1 x 20kg x 25
1 x 20kg x 25
1 x 20kg x 25

Hips Abduction

1 x 25kg x 50
1 x 25kg x 50
1 x 25kg x 30

Cable Crunches

1 x Forgot the weight x 30
1 x Forgot the weight x 30
1 x Forgot the weight x 30

This post has been edited by Kmaru: Sep 18 2008, 09:07 PM

Lol, so desperate for cash. I don't mind posing, but no, I dislike gays... Sorry if am too open. Don't mind lesbians tho haha. I think lean models are cool.

You dislike gays and you call yourself open-minded .

WHY?? malay can enter la...Fizi also enter...but i HEARD they want the winner to be Chinese guy....which i dunno the exact reason why? that is all politics

p/s: u got Chinese blood? u look like Chinese..
Chow

Thats the thing, why should I enter if the winner gonna be Chinese. Im not being racist here ok guys. I do look Chinese and I do have a tattoo but that doesn't make me a Chinese dude..

Open as in... direct. Not open minded.

O.o I think in general more malays are bigger sized than chinese tho. Cuz of the height factor.

I wanna ask an honest question. When I suit to the spandex suit when I lift, I feel.....weird, really quite dumb. And when we have a meet between Melaka and Johor, and we have to wear the suit and lift, I feel really awkward having them stare at me before a lift.

Do you feel the same, wearing in your version of a posing suit and dancing to a particular beat while flexing your muscles to the crowd? I've always wanted to ask bodybuilders this.....and if fcuk ups happen like in my signature where they get the song wrong....what happens next?

Actually I've never like to give presentation or sing on the stage, Ill get stage fright but doing what I love to do I feel so relax. Try to imagine this hundreds of people are watching you in your posing trunk and what do you feel, to me I don't feel any, not even feeling a little shy walking around the shopping center almost full naked.

About the f**k up part happen, It happen to me before at my first competition ever, it was last year and it wasn't the song. I was trying my best to pose for Front Lats spread and I had pull my trunk to high up and guess what ? I had shown 1 of my balls out to everybody and even my friend took a picture of that and show it to me.. LAME ass

I won't even take off my clothes in public unless I really must. Most also during training or at pools with close friends, so walking on stage almost fully naked.....erh....I'll kill myself before that happens.

What really disgusts me is guys that just go to gyms for a few weeks only and want to wear sleeveless shirts and everytime they have an opportunity, they take off their shirts. Pukimak, tengah bbq pun boleh say "Eh hot la, I need to take off my shirt...."
I've been lifting weights (Albeit not for looks) for 2 years and had many years in sports, and I can daringly say I've NEVER bought and worn a sleeveless shirt in public places. Roll up got la, if it's bloody hot.

Oh god.....how much more narcissistic can you get....

This post has been edited by pizzaboy: Sep 19 2008, 04:07 PM

Yeah lame asses indeed .. Anyways no biggy god gave you those be proud !

This post has been edited by kikikilly: Sep 19 2008, 03:59 PM

To be honest, when Im in the big gym such as Fitness first or True Fitness, I don't even wear singlet. Unless its close to competition because after finishing every set I need to hit a pose to practice. Most of the time Ill be wearing big T-shirts and long sleeve.

One more thing in big gym most people want to be seen, and if you notice their gym cloths cost more that their 1 year membership... NVM la, let them and if they feel happy about it let them

Wearing long sleeves comfortable meh? Don't like the heat, and I find it restricting. But then again my gym's air cond very cacat, and hardly anyone goes, so I wear singlets for workouts.

Lol, people wear what also kena kutuk.

As what I say just now, If you feel comfortable and happy..

0830 - 1 bowl of honey oatmeal with peanut butter
- 8 egg white

1200 - 1 EAS whey 100% (pre-workout)

1230 - workout (cardio)

1310 - 3 tab of Universal Nutrition BCAA

1340 - 1/2 chicken breast + pasta + veggies

1630 - 1/2 chicken breast + pasta + veggies

1900 - 1/2 chicken breast + beef + pasta + veggies

2215 - Clay pot tofu + 1/2 chicken breast + beef +veggies

2400 - 1 1/2 scoop of Mass Milk

All of my pasta today is not home made same goes for the clay pot tofu, run out of pasta. The pasta that I bought taste like crap. Who make thousand island as pasta source. I've use the EAS protein because I was extremely hungry and I was suppose to workout at 1130 but than this morning there's a few things to do. I don't usually use protein shake before workout.

CARDIO - Cross Trainer

50% - 60% target hearth rate only for 25min

This post has been edited by Kmaru: Sep 19 2008, 11:45 PM

I think those guys just wanna feel good about themselves. kinda give themself some motivation or "reward" for their hard work.
so the "its hot" is just a lame excuse to remove shirt.
for the newbies, training is not yet a habit. and some of them need a certain "reason" to stay motivated. I guess the desire/passion/focus for training is not there.




thousand island as pasta sauce? gross... they think cos it taste nice they can just toss it with anything.. just like mayo... geeze.
perhaps the idea started when dominos pizza started putting that on their seafood pizzas.

Hmm...this reminds me of guys walking around FF wearing tight singlets and tight boxers (yup...boxers!..as in underwear)...sheesh.

Ooops! I could be one of them

which FF branch, if its the curve I believe I know who is he too...

SATURDAY 20 Sept 08

0830 - 1 bowl of Oats with peanut butter
8 egg white

1200 - 1 whole meal tuna sandwich + 1/2 chicken breast + veggies

1430 - 1 whole meal chicken sandwich + 1/2 chicken breast + veggies

1700 - 1 whole meal egg sandwich + 1/2 chicken breast + veggies

1830 - 1 1/2 Scivation whey

1920 - 3 tabs of Controlled Labs Green Buldge

1930 - workout

2030 - 1 scoop of Whey Pro

2120 - 1/4 chicken from Kenny rogers + 1/2 chicken + veggies + mash potato (no source) + potato + pasta salad

0130 - 2 scoop of Mass Milk


Sorry for the late update guys, came back late last night. Went out pubbing but did not consume any alcohol just hang out with old friends

Workout - Middle / Flat Chest

DIPS[/B
]
1 x bw x 30
1 x bw x 30
1 x bw x 25

[B]Cable Cross over

1 x 7.5kg x 15 ES
1 x 12kg x 12 ES
1 x 12kg x 12 ES
1 x 10kg x 1 0ES

BB Bench Press

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 35kg x 5 ES

DB Press

1 x 60lb x 12 ES
1 x 67lb x 10 ES
1 x 67lb x 8 ES

DB Fly

1 x 25lb x 12 ES
1 x 25lb x 10 ES
1 x 30lb x 6 ES
1 x 25lb x 8 ES

Sited Chest Press

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

Seriously I've never seen anyone do weights this light before and manage a physique like yours.........

Hem.. Maybe one day you will, try to go and have a look at some competitive bodybuilder trains, such as Azlisham or maybe Wong hong... Its not really about the weights that we carry but it's how we carry the weights. For example most of the ppl here can do dead lifts 120kg - 150kg for 6 reps rite, but when I observe how Azlisham squat and Wong hong dead lift is just like a baby weights but not all the time. Certain time they do heavy but most of the time is just ok ok... Injuries is the last thing that we want to have "prevention is better than cure". How many ppl here have injuries I bet tons, its because ppl believe that carrying the weight heavy will make them grow.

It is true that to grow we need to do hypertrophy, but before doing that we must first be condition enough. As for me if let say my work out for Saturday is chest, I'm just gonna use chest, there will be no triceps involve maybe a little as a secondary muscle to support. I just want to wake up the next day and just feel the sore at my chest not at other places.

I'm fully aware of the tear not strength thing, but I've always been a strength advocate so looks was always second...maybe third...or forth....heck it wasn't anywhere in my list of importance actually

just......find it different that people especially men who choose looks over strength.

Oh yeah, I forgot your a power lifter... Different people have different goal..

0930 - 1 bowl of honey oat with peanut butter
- 8 egg white with 1 yolk

1200 - pasta + 1 chicken breast + veggies

1330 - 1 scoop of N.O Surge

1400 - workout

1540 - 3 Tabs of Universal Nutrition BCAA

1610 - 1 scoop of Whey Pro

1630 - Pasta + 1 Chicken Breast + veggies + 1 whole meal pita bread

1915 - 2 Popiah + 1 1/2 Chicken breast + 1/4 beef murtabak

2200 - 1 Dragon Fruit Juice

2400 - 1 serving of Mass Milk

Today Have to follow family Buka puasa, so have to act like puasa and eat some cheat food.... At night went to follow family to KLIA, cousin going to Moscow so there's no clean food at KLIA, so I had to drink fruit juice..

Sunday

Lower Back + Lat and Shoulder

Lower Back

1 x 20KG x 15 ES
1 x 40KG x 12 ES
1 x 50KG x 10 ES
1 x 60KG x 03 ES ( Something happen during the 3rd reps )
1 x 40KG x 10 ES

Lat Pull down

1 x 40KG x 15
1 x 50KG x 12
1 x 60KG x 10
1 x 70KG x 10

Rear Delt Cable

1 x forgot the weight x 15
1 x forgot the weight x 12
1 x forgot the weight x 12
1 x forgot the weight x 12

DB Lateral Raise

1 x 25lb x 12 ES
1 x 25lb x 12 ES
1 x 25lb x 12 ES

Smith Machine Shoulder Press

1 x 15kg x 12 ES
1 x 25kg x 12 ES
1 x 30kg x 08 ES

MONDAY - Off day


0900 - 1 scoop of Whey Pro

1000 - 1 bowl of honey oat with peanut butter
- 8 egg white

1300 - Pasta + 1 chicken breast + veggies

1500 - Pasta + 1 chicken breast + veggies

1830 - Pasta + 1 chicken breast + veggies

2100 - Pasta + 1 chicken breast + veggies

2230 - Clay pot tofu

2300 - 1 1/2 scoop of Mass milk

You eat like a madman eventhough you're on your off day. Your fridge must be stuffed with a lot of chickens.

You're not studying or working? It seems you manage to have all your meals at home?

Eh I just noticed something!
tak puasa nie!!

ahahaa, rockkkkkkkkkkk

hahahahha....memang tak la...

lollll...he told already


Chow

Is dis total or per one side?
looks like per one dise is 67lbs db.

80% food in the fridge is my food and I also own 1 cabinet just for my dry food and supplement... hehe

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Added on September 23, 2008, 8:46 amActually I'm working but I start my working hrs start from 2. I Manage my food the night before, and the next morning I start cooking and off to the gym. That is my life style, I enjoy it a lot..

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Added on September 23, 2008, 8:48 amYah.. I cakap already ma..

---

Added on September 23, 2008, 8:48 amper side.... ES mean Each Side

This post has been edited by Kmaru: Sep 23 2008, 08:48 AM

Lol!
I didn't notice also until when he posted the food he ate and what they he eats them cuz I never ever pay any attention to food

Cool stuff, that makes 3/4 of the people i know that don't fast.

What kinda pasta and veggies that you consume?

Home made.. The Pasta is whole wheat pasta from tesco but not Tesco brand, and for the veggies I boil them and add them together with the pasta. The veggies that I always consume is button mushroom, big onion, broccoli, cabbage and a few others.

Tuesday

0900 - 1 bowl of oat with peanut butter
- 8 egg white with 1 yolk
- 1 green tea

1100 - 1 scoop of N.O Surge

1130 - Training

1300 - 1 scoop of Whey Pro

1320 - lots of Pasta + 1 chicken breast + veggies

1500 - Pasta + 1 chicken breast + veggies

1830 - Pasta + 1 chicken breast + veggies

2215 - Pasta + 1 Chicken breast + veggies

2340 - 1 1/2 Scoop of Mass Milk


LEGS

Single Leg Extension

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

Leg Extension

1 x 30kg x 15
1 x 40kg x 15
1 x 50kg x 12
1 x 50kg x 10

BB Squat

1 x 20kg x 15 ES
1 x 30kg x 15 ES
1 x 35kg x 12 ES
1 x 40kg x 10 ES
1 x 45kg x 08 ES
1 x 50kg x 08 ES

Leg Press

1 x 100kg x 30
1 x 100kg x 30
1 x 100kg x 30

Hip Adduction ( opposite of abduction )

1 x 30kg x 30
1 x 30kg x 30
1 x 30kg x 30

So basically, you mix all the veges together with the chick B and pasta.
Any sauce that you add into your meal?

Besides that, how do you take your eggs every morning? Hard boiled? Tak jelak ke hari hari?
For the oats with peanut butter, i tried it. All i can say it's freaking awesome.

This post has been edited by LostInTr4nmission: Sep 23 2008, 11:17 PM

Yes, i mix all the veggies together with the chicken...

I didn't use any sos, while simmering the chicken, I add in the vegetable and also some chili sos in and within 5 min the chili sos will coat the veggies and chicken together. Once you finish with it, put it in the Tupperware and put some olive oil in too..

Try this method of cooking, you gonna get hook of it.

For the eggs, its hard boiled. Actually I enjoy my morning breakfast so much.

Of course it taste good... Are you using the honey oat ? it taste even better with it.

This post has been edited by Kmaru: Sep 25 2008, 05:18 PM

Honey oats from which brand? I'm using the traditional Quaker Oats

I microwave 2 tablespoons of peanut butter for a minute to let it melt, then i add in the oats and milk and microwave it for another minute. After that, i add it 1 spoon of honey for flavoring. That's about it.

Honey oat from quaker oats.

Hem.. interesting method to bad I didn't own a microwave

I will try the pasta one day

Thanks for the tips!

WED

0930 - Cardio ( Roller Blade )

1000 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk
- 1 Green Tea

1200 - 1 scoop of N.O Surge

1230 - 3 tabs of Universal Nutrition BCAA

1240 - Workout

1350 - 1 scoop Whey pro
- 1 tea spoon of Gluta-Force

1430 - Pasta + chicken breast

1730 - Pasta + chicken breast

1940 - Pasta + chicken breast

2215 - Pasta + 1 chicken breast

2350 - 1 1/2 Scoop of Mass Milk


Chest - Upper & Lower

Dips

1 x bw x 50
1 x bw x 35
1 x bw x 30

Cable cross fly

1 x 07kg x 15
1 x 10kg x 15
1 x 12kg x 12
1 x 10kg x 15

Incline Chest Press ( smith machine )

1 x 20kg x 15 ES
1 x 30kg x 12 ES
1 x 40kg x 08 ES

Sited Incline Chest Press

1 x 30kg x 15 ES
1 x 30kg x 15 ES
1 x 30kg x 15 ES

Incline DB Fly

1 x 25lb x 15 ES
1 x 30lb x 12 ES
1 x 30lb x 12 ES
1 x 25lb x 15 ES

Do you do your dips all the way down and extend your arms all the way as well? If so, holy crap! 50 times? Madness.

Yes, I do my dips all the way down to my pecs level but I did not go all the way up, reason if I go all the way up I will tend to use my triceps, I stop at 45 degree than all the way down.

hey kmaru!
its faiz here..
lol..
btw,how did u get soo thick?esp your chest.and how heavy are u?=P

---

Added on September 25, 2008, 4:30 pmhey kmaru!
its faiz here..
lol..
btw,how did u get soo thick?esp your chest.and how heavy are u?=P

This post has been edited by faiz92: Sep 25 2008, 04:30 PM

Oh, you're doing it to engage your chest muscles only rather than your arms? My bad, I forgot that dips is part of Chest day for ya.

But still, 50 reps? Awesome. I gotta try your technique and aim for 12 good reps.

[quote=faiz92,Sep 25 2008, 05:29 PM]
hey kmaru!
its faiz here..
lol..
btw,how did u get soo thick?esp your chest.and how heavy are u?=P

Hey faiz, I eat lots of chicken that's how I become thick... Na just JK.... In Bodybuilding there's many different technique to train and to grow. For past year I've train to be thick and also I'm kind of lucky to have good genetics for that especially on my back, currently I'm training to get broad.

So different technique different result. Current weight is 74kg, Competition condition is 68kg.

---

Added on September 25, 2008, 5:16 pm[quote=mcbarney666,Sep 25 2008, 05:30 PM]
Oh, you're doing it to engage your chest muscles only rather than your arms? My bad, I forgot that dips is part of Chest day for ya.

But still, 50 reps? Awesome. I gotta try your technique and aim for 12 good reps.

[/quote]


Ok wait, don't get confuse a'ite.. Have any of you notice for dip machines there two type.

One is the wide grip and the other is the closer grip. The closer is for triceps where else the other for triceps.

In T.Fitness the dips machine handle can be change from close grip to wide grip.

In Fitness First the dips is like a V shape. The close grip is connected to the wider, I'm talking about Fitness first Curve o.k

This post has been edited by Kmaru: Sep 25 2008, 05:23 PM

1000 - 1 bowl of honey oat with peanut butter
- 9 egg white with 1 yolk
- 1 green tea

1130 - 1 scoop of N.O surge

1200 - Workout

1340 - 1 scoop of Whey Pro
- 1 tea spoon of Gluta Force

1410 - Pasta + veggies + 1 chicken breast

1730 - Pasta + veggies + 1 chicken breast

2000 - Pasta + veggies + 1 chicken breast

2230 - Pasta + veggies + 1 chicken breast

2350 - 1 1/2 Mass Milk


I've finish up my N.O surge, not sure what else to get or should I rest for a week from using N.O product and also today gonna be my last day of using Whey Pro. Just bought Anabolic O.D..

ARM & Calf

Calf press ( leg press machine )

1 x 20kg x 30 ES
1 x 20kg x 30 ES
1 x 20kg x 30ES

Calf Press ( sited leg press )

1 x 50kg x 30
1 x 50kg x 30
1 x 50kg x 30

Triceps Push down

1 x 15kg x 15
1 x 20kg x 15
1 x 25kg x 12
1 x 32kg x 08

DB Skull Crusher

1 x 25lb x 12
1 x 25lb x 12
1 x 33lb x 10
1 x 33lb x 10

Triceps reverse push down

1 x 15kg x 15
1 x 15kg x 15
1 x 20kg x 12

Sited Biceps DB curl

1 x 25lb x 15
1 x 25lb x 12
1 x 33lb x 10
1 x 33lb x 08

EZ bar preacher curl

1 x 7.5kg x 12 ES
1 x 7.5kg x 10 ES
1 x 7.5kg x 08 ES

DB concentrated curl

1 x 25lb x 15 ES
1 x 33lb x 15 ES
1 x 33lb x 15 ES

You include pasta in each and every meal of yours. Isn't that alil too much of carbs or are you bulking up?

I would like to try out your recipe as my consists of broccoli, button mushrooms, baby carrots and cherry tomatoes mixed with chick b and pasta. Any other ideas on what should i toss in?

Yes, Im kind of bulking up in a leaner way. What I can suggest you, some coating agent or some olive oil. Wow, broccoli that's expensive if I take it everyday...