i guess i got to rest it out.
haha... i cant recall when was the last time i actually rest at least 2 days. =.=
i dont think i ever rested more than 5 days for 2 months gym.
i guess its overload.
i will rest out this week and try again next week.

IMO, maybe you can start with barbell 1st ?? and then finish it with db ?? i came across this one forum elitefitness, and they did discussed bout this...most of them prefer db than barbell...or you just can rotate it but focus more on db...nonetheless, both are great...

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Added on May 12, 2009, 3:40 pmguise, just asking, any of you doing static hold exercises ?? do you incorporate it into your workout ??

Yo JOnes, mana engko hilang?

Anyway,
Anyone tried mixing Milo into whey as pre or post workout shake?

Just bought my first bottle of BCAA capsules. Not sure when is the ideal time to take them. Anyone?

A decent article for those of you needing tips on fat loss, these are just some generic tips but good to get you started:

<a href='http://www.elitefts.com/documents/tips_to_lose_weight.htm' target='_blank'>http://www.elitefts.com/documents/tips_to_lose_weight.htm </a>

What kind of routine are you on right now? Perhaps post what you're eating too and let us see if perhaps there's any aspect you need to improve on?

Bro,

Overdose of protein will result in increase of BF% too. Not only carbs. Protein also ada calories....

Take carbs for ur bfast(which is ur pre workout too) and postworkout instead of during lunch time since u workout in the morning.

Space out your meals around 4 hours i suppose. U taking too many meals per day for a cutting diet.

Preferably no food intake after 8pm. If u must eat, go for eggs and milk only. Nothing solid.

4.30 snack..nuts alone should be sufficient la. Dont have to makan full bro, as long as u have something to munch on. Takes awhile to digest nuts.

Perhaps u should take whey in the morning and EAA for post workout. EAA absorb into the bloodstream quicker while Morning whey will keep u going through the day ~!

Bfast should be ur biggest meal of the day. The more u eat during bfast the less u will consume for lunch and dinner. Keep dinner portion to minimal..

Like Noel said, you seem to be on a bulking diet rather than a cutting diet. I understand you do not want to reduce your intake and result in losing muscle. Based on your bodyweight (191lbs) you should be taking about 1 gram per pound of bodyweight for cutting, so your calculations are correct.

Have you thought that maybe the reason your weight is coming down so little is because of the fact that the muscle you put on replaced the fat that you lost? It is certainly a possibility given the way you're eating.

What about your workout plan? What kind of exercises and setsxreps scheme are you doing. Are you doing enough cardio too?

Pre bed as dinner is fine..
The important purpose of eating constantly is to increase and maintain ur body's metabolism. U will have to prevent urself from starving which in turn will tells the body to go on a fat storing mode. Just keep ur body bz digesting stuffs throughout the whole time when u r awake. A fire without wood will go off. Too much wood will make the wood burnout quicker too, so dont eat too much other than ur bfast(which is use to start the fire). I hope u understand the metaphor.

EAA and BCAA in the whey??.. does that mean the EAA stated in the diet plan means u consuming whey as well?
Eating full is alright if u have enough meal/workout between time.

Otherwise, u may treat ur post workout meal as ur bfast as well.  Ur first meal of the day can me mark as preworkout, but not bfast.

Jamis,

HVT is a very good program in terms of putting on muscle, especially if you are past the beginner level and have a good strength foundation.

That being said, it does have a metabolic effect on the body. 12-15 reps coupled with short rest periods can produce a fat burning effect on the body.

Based on what you are telling me, that fact that you see veins popping and some lining on your abs, coupled with a little weight loss probably shows that you are indeed losing fat.

The reason your scale is not moving is because of 2 things:

1) You are putting on muscle. Simple as that. If you looked more 'ripped' but your weight doesn't go down much, and unless you're holding in a week's worth of poop, that's the only explanation. The diet you are consuming further strengthens this argument. You're eating a huge amount of food, you're not putting on weight, and you lost a little weight. There's nothing wrong with that though.

2) With that being said, the reason you are not achieving the leanness that you want is very simple - you're not doing your cardio. Please read this:

http://www.tmuscle.com/free_online_article...nt_want_to_hear

At least read the first point of the article. It talks about cardio, and also how to prevent muscle loss

Reducing your rest period will only help to a certain extent. It will probably increase your CONDITIONING, but that does not necessarily correlates to an increase in fat burning.

I hope this helps.

looking at ur diet..
i really felt...   ashamed... for never being so discipline before.. hahaha..

my routine diet is something like..

8am - 2 pcs gardenia delicia bread + some soy rich or HL milk + multi vit

10am - fried noodle + 2 -3 pcs of chicken breast or Ham + fish fillet

1pm - Lunch. Chap Fan (chicken breast/lean meat+vege+eggs) else will eat something you or me or peter eats during lunch.. fried rice etc.

8pm - Dinner. Regular dishes. but will try to get eggs.chickens. or anything not so carby as priority.

9pm - Workout. No pre workout supplements.

11pm - 1-2 scoop of Nitrotechs + 2-3pcs of Gardenia Delicia bread. + some soy rich or HL Milk + multi vit

Used to take pre workout protein shake very long time ago, but stopped cos it seemed like not much effect for me.
Throughout a year's BBing.. i only take whey protein,chicken breasts,eggs..
Creatine ? No. 

erm... jamis... u taking 6whole egg for breakfast?

cool... cz usually i see ppl taking not more than 3whole egg per day... if they taking more than 3eggs, it will be jz egg white...

glad to know that somebody is taking more than 3whole egg like me... haha...

so, do u face any cholesterol prob? cz i never go check mine >.<

taking 6whole egg for now... 3breakfast, 3prebed...

i think what he mean is "Whey, oats, milk, eggs, peanut butter, multivitamins"

Thanks bro.... I'll be seeing u soon i hope..

haiz... too bad melaka no ego.
if not i would like to change my strap as well.
the skin around my wrist always tear after my deadlift sessions..