Haha that's the main prob I'm facing bro. When bulking, I find it very hard to count calories. So, I don't. I agak-agak the size of my meals but take more meat than rice. Used to take loads of rice and ended up with some awesome love handles. Hated em. When cutting, however, my calorie intake was 2200. Each meal was 380 calories and so I only ate bread and some white rice for carbs. Easy to count haha.

Rice: 8 tablespoons = 100 calories OR 1 cup = 200calories.

I dunno how big is one cup but I'm guessing it's our typical coffee shop cup.


1 piece of Roti canai = 1 and a half bowls of rice =dunno how many calories but I guess it's around 300++


My protein intake then was 30 g per mea and so it was easily achieved by taking eggs, milk or meat.



Whenever I'm eating out, calorie-counting goes out the window. So sometimes I bring meals to college in a container. Saves me a lot of money and I get the calories right haha. Bawa bekal. Like small kid ny. Quite paiseh at times LOL


Dam I don't have photoshop. Gotta change my avatar pic dy

This post has been edited by uhuk-uhuk: Aug 30 2009, 12:39 PM

I've got the perfect cure for this:
DB or BB COMPLEXES!

e.g.
Javorek Big Fun dumbbell and/or barbell complex

T-nation recently put up a list of 4 complexes:
http://www.tmuscle.com/free_online_article...redded_physique

am looking for workout that will help me with my weak weak military press (http://www.youtube.com/watch?v=xDulY9AJc_c)
what do you guys do? any specific exercise?

here is waht google spewed

http://www.bodybuilding.com/fun/mahler61.htm

cut & paste from above

Tip # 1: Train Legs
emphasize the barbell squat and watch your upper body power increase by leaps and bounds.

Tip # 2: Train Lats
weighted chin-ups are a great complement to the standing military press.

Tip # 3: Push Press with Heavier Weights
gradually get used to weights that you cannot strict military press. Add ten pounds to your current max on
the military press and push press it overhead

Tip # 4: Tight
The more muscles you flex, the tighter you will be. The tighter you are, the more likely you are to overhead press
a heavy weight safely with proper technique.

Tip # 5: Train With Heavy Weights & Low Reps
Sure lots of sets of ten give you a nice pump and make you feel like a king. However, they are not going to do much
to help you with lifting heavy weights. Try keeping the rep range between 1-3 for six weeks and focus
on perfecting your technique. Do not make the mistake of compromising form or cheating to increase training load rapidly.

You have your answer.

I find that endo is hard to lose fat. Is there any endo elite bodybuilder ?

was discussed in few pages back
the answer is no

pure endo most likely no, they turned to powerlifting since that fit them the most.
but i heard Ronnie is endo-meso...

Chow

2 things you need to do.

First - regain your balance on the injured leg. There are 4 stages to this:

i) Stand on the injured leg with arms spread out (the typical way to balance) with eyes open

ii) Stand on the injured leg with arms folded and eyes open

iii) Stand on the injured leg with arms spread out BUT EYES CLOSED

iv) Stand on the injured leg with arms folded BUT EYES CLOSED

Set aside 5 minutes, and start balancing yourself. Of course you will have to set your other foot down in between, I highly doubt anyone can do 5 minutes straight balancing haha. No need to be so calculative and only count the time you're on one foot, just put 5 minutes and balance yourself as long as possible.

Second - regain mobility on the injured ankle

To achieve this, do wall ankle mobilisations. http://www.tmuscle.com/free_online_article...mobility_drills It's drill number two in the article.

Try to get in 5 sets of 10 throughout the day.

Guys, am currently thinking of rescheduling my training plans.
Should I go for Rippetoes or Max-OT? so far ive been doing something similar to the max-ot and have seen gains, but the Rippetoes look promising.

i think no one can answer but both are all rounded routine meant for all levels be it beginners or pro

hey dudes, i've been reading and might want to try powerlifting for my next fresh routine next year but i just cant find a good site that could be the best guide for powerlifting
bb.com ade but i dont find many useful articles

5-3-1 jim wendler

rippetoe 5x5 linear periodization

boris sheiko

westside barbell (4 advance users)

RSR

Chinese+Russian periodization (in my head)

guys, anybody interested to get ebook from:

http://www.musclegainingsecrets.com/

Vince De Monte No-Nonsense Muscle Building

coz i have with me and willing to let go to you guys for low price since i need some money to fund my mini fridge.

This post has been edited by Shah_15: Aug 31 2009, 04:23 PM

Not to harsh your buzz, but why would someone pay for that when copies of Scrawny to Brawny (and other books) are available on torrent sites for free?

available on torrent site? i didn't know about this. ok lar. cancel the selling.

Jeng jeng jeng jeng
http://forum.lowyat.net/index.php?showtopi...&#entry28323898

Mr.Koyak Orgasm 320KG leg press. Sudah kembali.

At least he didn't go koyak this and koyak that all over the place. That post is pretty mild. Maybe can consider a new page for him... while it lasts. LOL!

LOL! I just tried to do weighted pullups. Loaded some plates into a backpack, which totalled up to 15kg. I could only manage one rep with a very slow negative.

And I can only do about 15 normal pullups. I've gotta work on this.

You're selling the book?

No offense but come on man that's so uncool. Read the first page.

This post has been edited by uhuk-uhuk: Sep 1 2009, 12:39 AM

wow! mr koyak orgasm 320kg leg press sudah balik! =.=
welcome back sir... we really missed u...
so... how's ur deadlift? manage to reach ur target de? hahaha

ownage!

---

Added on September 1, 2009, 1:07 amdudes
mamat koyak orgasm tu cakap leg press 320kg's?
per sides ke?
i mean im doing maximum 120kg's per sides
damn

This post has been edited by gtoforce: Sep 1 2009, 01:07 AM