Originally posted by spike_jose:

Not entirely true. Protein shake is to help u/yr muscles recover fast so they wont ache or that u can train everyday. it does make them grow big or anything. as you know protein shake has steriods, it is best to avoid it when possible.

the thing about different brands is they have slightly different ingredients, which will determind how many of scoops of powder u put in one shake.

protein shake is also quite heaty imo.

 

lol protein shake has steriods.......you do not even know what you talking about. You have no idea what steriods even is.

Interested, put me in TBC

If you have a belly now,even if you do 400 crunches and 100 oblique cruch everyday till the day you die, you will still never see any abs

erm my advice to you, if you want to join a commercial gym,never ever join cali fitness. Heard so many stories on hard selling, scamming, imtimation into signing up for lessons and other ridiculous stuff.

 

If anything i would recommend planet fitness.It is way way better, thou price is abit more expensive but but it is run way more professionally and the crowd is more managable.

singapore loh

Hmm,

 

Just to share something that i accidently found today after deciding to find a new place to eat dinner.

 

If anyone of you remember this stall in Shaw Tower that sells very good chicken chop/cutlet, san bei ji and also the very nice noodles, i think you will be very interested to find out where they have shifted to since the food court closed.

 

I loved their food very much and just today while at this food court i found the lady stall helper very familar and upon looking at the chef working inside the kitchen, it suddenly dawn on me that they have now shifted here.

 

Tried a chicken chop fried rice,thou the portion is abit smaller now, the standard is still there, cooked by that same one and only male chef.

 

So anyway their new location is at the bras basah complex's first floor food court, right at one corner, you can't miss it esp since there is a queue waiting for their food.

what is so surprising, anything that is sold by this Long Fa International should be banned anything

Originally posted by Agenda:

still can't picture the barbell row yet.. so skipping it.

my schedule is about 6 days.

mon - swim

tues - gym

wed - run + gym

thurs - hiit

fri - soccer + gym

sat - hiit

Google is your friend......

Originally posted by gyap88:

u might wanna try using a fat burner such as hydroxycut advanced. i have used it twice to cut my fats and the second time i combine it wif MAN vaporize. The first time i used it, I lost about 3kg plus in a month, with my pants size dropping by 1 inch. The second time I used it wif MAN Vaporize, I lost about 8kg and 2.5 inches off my waist in almost 2 months. I had better definition also and my exercise routine and protein intake is more or less like yours.

He does not even have his basics right and you recommend him shortcuts? He will just gain the weight back in no time

Originally posted by Agenda:

my lifts are changing alittle, i'll post my old workout and todays'. weight stated are total weight from both sides.

OLD WORKOUT

flat bench press 25kg - 4x10

flat chest flys 20kg - 3x10

inclined bench press 20kg - 3x10

inclined chest flys 20kg - 2x10

barbell squat 25kg - 3x10

barbell biceps curl 15kg - 3x8

dumbbell biceps curl, non-concentrated 18kg - 4x10 per arm

leg raise - 50 reps into 4 sets

 

WORKOUT TODAY

olympic flat bench press 10kg - 1x12, 1x9

olympic flat bench press 15kg - 1x15, 1x10

flat bench press 20kg - 3x15

flat chest flys 20kg - 1x15

inclined bench press 20kg - 2x15

military press 10kg - 2x10

lat pull down(back) 50lbs? & 60lbs - 5x10, 1x8

barbell squat 20kg - 4x10

You are 76kg and you are doing 10kg bench press, you joking?

 

But nevermind, maybe you are just very weak for now.

 

But if you want to cut, try to up the intensity of your workout.as in higher weight lower reps, you are not training for endurance,why the hell is the need to go 15 reps, keep it to 9 max. Keep your rest time between sets low too like 30 seconds so your body will really feel the intensity and is able to burn more fats due to body glycogen level (main body fuel) used up fast and have to resort to burning more fats.

 

Cut away the chest fly, they are useless to you at your stage of training.If you can replace your lats pull down with Chin ups

Originally posted by Agenda:

I'm standing at 1.77 now, weighing at 76kg.. yes i gained.

my meals aren't fixed, i eat what i get, breakfast are usually junk food like cakes, cream puffs and nestle cereals.

for lunch, usually i go for the protein food, like tofu, meat, egg, fish.

dinner is usually some cuisine, eg. korean bbq chicken.

now i've been counting calories for the past days. i drink HL milk at home in the morning, about 200ml. that's as good as 0.5 scoop of whey. then i go to school and have a proper brunch. after that around 1 or 3, i'll cheat abit on sweets, bread or curry puff etc. dinner is usually chicken rice, breast meat only. skipped the skin.

think that's about slightly over 2000kcal? before i sleep, i would have about 100ml HL milk.

 

 

 

 

 

 

You are eating so much junk and you expect to cut.......

 

Cut away your cakes,cream puffs pasteries or anything that is overly processed.

 

To think that from your other replies,you know of stuff like tabata method HIT and stuff but youer diet/nutrition is way off....

 

Start by having around 6 smaller meals per day (given the total same amount of food eaten in a day, the body is more efficient in digesting smaller meals and using the energy released, thus effectively upping your metabolism and less fats being stored.

 

You seems to think that fats are bad and you try to cut away visible fats, but do you even know carbo is worst for you in storing fats?especially the kinda processed carbo you are eating (mainly sugary stuff,white rice,white bread,noodles).Highly processed carbo are digested way faster with the energy released too fast and the body see no immediate use for it,  the causes a rise in insulin which will transport the unused carbo now turned into fats and store them up.

 

And where the hell are your vege?

 

In short your nutrition is such a joke that if you do not change it, dun bother about cutting.Whey is no going to do you any good either if you continue eating like you are doing now.

 

 

 

 

Anyway you do not even need to know how to swim to get thru army. I could not swim for nuts during the entire duration of my NS, am in combat vocation even if so.Just that any dangerous water exercise, you have to put white tape on your helmet........

You seems to have the idea that whey protein is the miracle one and for all thing for fitness.....

 

Let me tell you, it is not.Whey is not steriod man.....it is just a normal supplement for which you just replaced the protein in natural food with.

 

Your main diet is much much more important.So tell us what do you eat everyday on the average.More than likely that is the problem instead of whey

Originally posted by eagle:

one more link

3 Eggs a day is ok!

yeah infact i know of someone who eat 20 full eggs everyday for years and is still perfectly healthy.

 

For me, i have gone like 6-8 full eggs per day for months and i still have healthy cholesterol levels.

Originally posted by popikachu:

me taking k800i now...

not good enuf T.T

i need a k850i...

T.T

ah i thought of that before but between k800 and k850,it is just like the camera upgrade abit. I will rather save the money for a proper camera.

Originally posted by cApitaland:

so can we cook the eggs? i usually eat alot of eggs scrambled or omelette.

Yes why not, infact it is recommended to cook the egg cos of danger from samonella from uncooked egg

Originally posted by Aelop:

LKY can make more money by travelling around the world giving speeches. And lets not forget that LKY is an advisor to one of the world largest bank.

Please dont insult LKY by comparing him to Dr. M.

Please lah,LKY already got my due respect already, but if he does not step down, he will only have people hating him when he dies as a despot who cannot bear to forgo power. 

what is so good about iphone?

 

not for me,my k800 is already way more than enough already

you continue your present diet and you will end up looking like an holocast victim.

 

Man,where is your protein. You are like eating only Carb and Fats leh......

 

You need enough protein or your muscles to recover and strengthen itself for future demanding needs on your body...

 

Eat at least 1 gram of protein per kg of body weight.You are like

you continue your present diet and you will end up looking like an holocast victim.

 

Man,where is your protein. You are like eating only Carb and Fats leh......

 

You need enough protein or your muscles to recover and strengthen itself for future demanding needs on your body...

 

Eat at least 1 gram of protein per kg of body weight. The way you are eating, you are sure to get weaker and weaker.

you continue your present diet and you will end up looking like an holocast victim.

 

Man,where is your protein. You are like eating only Carb and Fats leh......

 

You need enough protein or your muscles to recover and strengthen itself for future demanding needs on your body...

 

Eat at least 1 gram of protein per kg of body weight.You are

you continue your present diet and you will end up looking like an holocast victim.

 

Man,where is your protein. You are like eating only Carb and Fats leh......

 

You need enough protein or your muscles to recover and strengthen itself for future demanding needs on your body...

 

Eat at least 1 gram of protein per kg of body weight.You

ermm if you are referring to training the abs,these are more useful but if you are going to like as your topic says, train the core.Then these are useless.

 

Your core should be train to resist movement not create movement. Think about it, in most exercises, you need your core muscle to stablise your body,thus to do that, your core must be firm. Doing all those exercises you recommend infact may weaken the core.

 

Good exercises for core training includes side and front plank, abs roller. The aim is to hold on to your core muscles and prevent them from moving.

 

Side plank

 

 

 

Front Plank

 

 

 

 

Abs rolling

 

 

 

Originally posted by Agenda:

hmmm.. protein provide mass build up?

protein is not miracle powder.....

 

It is the same protein you can get from food. If you eat enough food, protein powder is not even needed since both serve the same function. You will not suddenly become super powerful or what just because you take protein powder. It is not steriod......

how to retired when he is so trying to hold onto power and the $$ that comes with it

 

Latter become like mattahir of Malaysia, no one want to listen to him