Woke up to a new day in a new year. Feeling happy because its another 365 days of opportunity to better myself and achieve some things i have been dreaming of.

Today i weighed myself & am at 60kg which is my intermediate goal & this years resolution is :

- To reach 65kg soon
- To go bigger from there
- To feel good & be a more confident person

There are others too, concerning career & some too personal to say out, but there is a year's chance for me to make things work.

Maybe i'll add some more wishes on CNY, which is another new year haha..

HAPPY NEW YEAR everyone !

I went through your blog & there's quite a lot of advanced workout concepts there. Thanks. Btw, r u the guy in the banner ? He looks chinese.

Arnold drank lots of milk. He drank beer after workout too !

So i'm gonna follow in his footsteps & increase my milk ! Hahaa.. no beer for me though. Full cream milk is full of goodness but i dun wan those saturated fats so i'm ordering a casein protein blend & gonna make that the mainstay of my supplement. Milk throughout the day without more fats to my waist. Will it work ? Can't wait to see the effect.. 

Will add the casein to my postworkout too, a bit worried how it gels. At same time changing my exercise to 4d/wk - 1,2,4,5. My legs r progressing with 3 workouts / week but other parts lagging & i always feel itchy on non workout days, so 4d/wk shld satisfy my hunger. Will add sth to my shoulder routine, which is currently my worst body part cos with the bloated stomach adding thickness to my body, i look even narrower.

Please let the casein arrives faster..

Hi yongbn, doing some reading up juz now & ya.. seems like lots good abt milk. Heard HL milk a bit more expensive. I haven't tried it b4, mayb buy 1 pack try. For taste i like Nestle better than Dutch Lady cos its creamier even though both r low fat type.

Daily reading
Milk is very good to complement whey & has lots glutamine.
http://www.bodyactive-online.co.uk/supplem...ents/casein.asp
As a good basis for hypothesis combining both whey and casein in a sensible ratio would provide the positive benefits from both of these proteins. In all honesty many people are already doing this without actually realising. They mix 25 - 30g of good quality whey protein with about a glass to a pint of milk and have created a drink with an extra 8 - 16 g of slower acting casein. Where whey lacks the amino acid phenylalanine, casein is rich, and where casein lacks BCAA's, whey is rich, making a very good combination ..... Casein comprises 20.5 % glutamine, higher than whey, soy or egg proteins, especially in the peptide form.

However, surprisingly milk is not good for sleeping as often said  
Interesting to note that casein contains a 5:1 ratio of tyrosine to tryptophan and could be considered to be one of the highest 'stimulating' proteins available. Tyrosine is an amino acid that signals the brain to be awake and alert..

Anyhow also read abt milk causing many problems in a health & fitness thread. Going to find out more.

Thx for the advice .. but too late cos i jus did my exer haha.. I read some bodybuilders say they never miss their workouts in yrs even when sick so I wanna b a man too  Anyway, i'll stop if i really can't go on, till then..

Aaa.. this tongkat got magical powers 1. If i can remember, it gives feelin of wellness, encourage blood flow, promote testosterone, makes zz more syok.., ya other type of syok too haha.. lots more, jus can't remember. Actually i hope it can make me feel more energetic b4 workout lah, cos body + mind tired after 5. Wil report on effect, c got or not.