Actually I'm more concern on my wrists, yesterday while taking shower can feel my wrist a bit pain, but lucky I wore the new gloves that comes with the wrist strap, otherwise.....

Still eating clean food, but I'm doing less cardio now. Only once or twice a week, no HIIT cardio. And I still haven't buy whey protein yet. Need to take it right after workout, to retain the muscle mass.

Can you please advise me on my diet plan intake? No more cutting for now, now my goal is to gain muscles. I'm not that lean yet, so should I take those good fats like cheese or not? Like egg yolk also got fat. I always make sure I eat a lot of protein than anything else. I know pasta is good, but I'm afraid it will make me fat. Please correct my diet plan if necessary.

This is what I have nao.

[Breakfast]

- 5 eggs (1 whole only)
- 2 slices of wholemeal bread (I heard toasted bread will lose all the nutrition?)
- 250ml milk with 3 big spoons of oat
- Half apple

[Lunch]

- 1 steam fish
- 2 high fiber biscuits
- Half apple

[Pre Workout]

- 200ml milk blend with 2 large banana (should I just cut down to 1 banana?)

[Post Workout]

- Whey protein 1 1/2 scoop (Haven't buy yet)

[Dinner]

- 1 steam fish (sometimes 2 fish, then I'll skip the egg whites)
- 5 egg whites
- 150ml milk


What do you think of my daily calorie intake? I only have vegetables on weekends. I drink a lot of water daily to replace that on weekdays.

Right now, I'm doing very less cardio, and like what you said simple carbs and complex carbs. I don't know where should I put them, or how should I split them. If I take pasta, just plain pasta? Can I put the tomato sauce? That will be fattening. I can't afford to lose any more muscles, need to bulk up my chest, back and abs area especially. And I don't want to add more fats to my waist area.


No lare, yesterday I do 40lbs and 45lbs, is not for that prick, I'm doing for meself. Because arabian beast haz confident in me that I can do it, so I also give it a try. That poser fella can lan si his chest and bicep only. Most of the posers here they do chest and bicep only, that's all they know.

Yesterday was my first time doing 40lbs and 45lbs, now I have so much confident. No more fear of doing that weight. I think I can do more, just that need to balance the bells properly and make sure that is my first workout. Then I should be able to lift up to 60lbs.

Hmm, if I can make it 60lbs. I think I will continue keeping at this weight for 2 - 3 months, until I get the ummpphhh of it. To make sure my wrists are comfortable and steady consistenly. 55lbs or 60lbs max next week. Only can feel the koyak orgasm, I don't know why. When I do 35lbs, can't feel much. I need to do chest fly and chest press too to get moar koyak orgasm.

This post has been edited by zeist: Apr 28 2009, 12:47 PM

No lare, I won't do something beyond my limit. My right hand can lift the 50lbs, but my left hand is weak. So I know 50lbs I can do it.

50lbs to 60lbs, less than 10kg. So shouldn't be any problem.

Weak as in out of energy already. Because if I can't lift the dumb bells, I don't think I can lift up with my left hand also. Yesterday I can lift both up, but the left one not stable. Don't worry, I know me limit.

See how it goes, maybe I go for 55lbs max, but if I think I still have the energy, I will kasi 60lbs. I wanna kill the fear.

Today I tried 50lbs dumb bell bench press fun, after 5rep, my left hand terus fall, damn dangerous. Got spotter, else I can't even lift the dumb bells up. Guess I'll just play until max 50lbs for now. 60lbs not so soon.

40lbs, 45lbs and 50lbs.

Nais.

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Added on April 30, 2009, 10:45 pmSome exercises 10kg also koyak.

Like side lateral raise, if I use 15lbs, I also struggle a bit. Better to pick the exercises that best suit you. Don't main follow only (monkey see, monkey do). Follow according to your level.

This post has been edited by zeist: Apr 30 2009, 10:45 PM

Ok guise(s). Actually I tarak show my ego in the gym. For the past 6 weeks, I'm doing 25lbs and 30lbs dumb bell bench press, so I think it is time for me to increase some weight. From 30lbs to 50lbs in just 2 weeks may be too much, but I think is just nice for me. Don't worry guise(s), I won't go more than 50lbs for the next 2 - 3 months. Because when I do 40lbs to 50lbs, I can feel the pain around my wrist area. So I don't want to take the risk if I do more than 50lbs when I can't.

Leg press I just started doing 280kg last week and this week I do 250kg max, can't feel the koyak orgasm much. So I will be doing max 300kg for now. I know my legs can take it, nothing to do with me ego. Also will not go more than 300kg for the next 2 - 3 months.

Arabian guy very friendly and willing to teach. He iz a nais guy, really. Unlike those posers. If you guise wanna meet him, let me know. I still haz 3 FREE GUEST PASS. He might be leaving back to UK anytime, I don't know. He workout alone here, no gym buddy. But nobody dare to fcuk around with him.

I will post my full workouts with weight effort soon, to let you guise to look see look see me effort. Please comment.

I need to change to FF Passport Membership soon. Working in KL nao, probably will be at Menara Maxis or Menara MBF. Menara Axis maybe too.

Nite guise(s) and don't rape each other, will post it when I'm free. Tomorrow onwards I will be posting lesser.

This post has been edited by zeist: May 1 2009, 11:16 PM

I'm going to buy 4 packets again tomorrow, not sure if the FREE containers are still available.

Tesco still RM4.79 what.

My cheat food on weekends is kacang. The green peas, not those deep fried kacang. Can get some protein I guess.

Whenever I go for cheat food, I always consider the amount of protein, deep fry, stir fry or what fry.

I think I need to take a pic to show you guys how many bloody Marigold HL containers I've collected. Muhahahhahahahahaha!

Mine also...

arms = 8.9"

forearms = 10.9"

Wrong, don't follow.

Bench press both feet in the air is pro-derful.

I often see that when people doing abs crunch machine.

How many ounce of water do you guys fill for 1 1/2 scoop of whey? 8 ounce?

reps = repetition

If you just open up google.com and type in reps, I'm sure you get the answer.

No oil, no cheat meals at all.

Even people with BF13% is trying hard to get 6pack, so it is not an easy task at all. I'm targeting BF15% now. If I can get BF15%, my stretch marks are going to be damn visible, but I'll accept it.

For now I only do cardio twice a week, HIIT cardio. I'm little scared actually if the weight goes down again. I'm eating more and more protein now than before. Will be doing the next tanita bodycheck on 1st August.

Must make sure that my weight don't go lower than 75kg, if I lose weight because of fats, I'm happy.

Always get advice from the regulars, to share different workouts and diet plan. Be humble.

DB bench press better.

There are ways to find out whether a person took steroids or not.

Yea, acne scars is the most obvious to find out whether a person took steroids or not. That does not include face acne scars? Like tiny holes everywhere.

Nais durian. Dorian Yates.

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Added on July 28, 2009, 8:04 pmOh yea, saw a young chap only 18 years old, but taller than me. As tall as arabian guy, holy crap he bench press at 80kg (including bar, arabian guy only can bench press at 90kg and he cakap barbell bench press not his cup of tea, lulz!). From what I heard, he only workout for a couple of months, can see he's growing definitely, decent physique and size, nais!. He spoken to arabian guy, but me haven't spoken to him yet (they always come later, pfftttt!). I should learn a thing or two from him.

Based on my observation, apparently a lot of guise in the gym including myself can't do barbell bench press much, don't know WTF is wrong. I know my bench press form is definitely wrong, DB bench press is okay (always do 6 - 7 sets each for both flat and incline). I know if I rely on the barbell bench press, there won't be any koyak orgasm at all.

This post has been edited by zeist: Jul 28 2009, 08:04 PM

You should be as strong as him.

I saw him doing shoulder press yesterday at 55lbs DB. The max I can do at the moment, 40lbs.

Arabian guy came right after I about to leave just now, today he rilek a bit doing cardio only.

Oh yea, today I did 320kg leg press, only 4 reps. 1st, 3rd and 4th rep didn't go down much (this one 400kg also can if you don't go down much, but no point), the 2nd rep is the really koyak my entire legs, took me a few secs to push that shit back up, so I count it as 1RM at 320kg leg press for me. I was aiming for 3reps at least, but too intense, it was my 3rd set, 2nd workout right after barbell squat.

And managed to do 15 times of push up today, nais!

This post has been edited by zeist: Jul 28 2009, 08:22 PM