oh ada rupanya thread body building.. suka tengok orang build muscle nih. Haku dah out of shape tapi sejak dua menjak ni dah keluarkan balik dumbell dari bawah katil...tapi dumbell tak berat la.. 5kg jah each... kadang2 main2 dumbell sorang2 dalam bilik.. but not seriously into it yet. But i can feel my bicep firming up.
Try buat planking jugak.. elbow planking mostly.. mak aihhh.. so out of shapenya aku... nak lepaskan satu minit pun adehhh.. but it does wonders to the perut region!
tengah tengok2 resistant bands kat aliexpress (i dunno where else to get them from kat malaysia ni).. tapi ada a few resistance level to choose from. Paling tinggi 40lb.. bole try yg ni kot. rega kalau tuka RM malaysia tak sampai RM30 rasanya .. but i am not up to date with tukaran wang asing.
also.. rajin juga tngok vids online .. especially from Kinobody, Radu Antoniu (Love this guy!) dan buff dudes.. sebagai motivasi.. baru la paham ttg warrior, greek god dan superhero physique (ok.. all these are for men) aside from cutting and getting lean etc.., tak tau la if relevant untuk perempuan, but hey, if anything, it's nice to see nice bods all over the screen.
and I have Radu's Abs on my lappy -- although Greg O'Gallagher lagi rembes untuk ditatap..
I'm not too focused on abs. Abs need crazy low fat percentage which kena strict diet. I dont diet at all. So long ada visible abs is fine enough for me.
tu lah bang. hest dah kaji. meamng hest kena stuggle betul2 diet ni. nak2 lagi garam. kena reduce 90% matilanaaaaaaaak
bang.. ada tak tips menarik untuk hest pakai berkaitan diet ni. nak2 lagi tips dari mind set. u know.. otak yg main peranan sebenarnya kan help me for this
Baru jebelajar deadlift and T-bar row untuk back.. So far, belum bebetul faham how to do it. My form is still kelakar...
and the guy yang ajar made it so easy.. aku pulak.. lengan asyik sangkut kt boobies jek.. chisstt!!!!
hest replied at 3-6-2016 02:13 PM
tu lah bang. hest dah kaji. meamng hest kena stuggle betul2 diet ni. nak2 lagi garam. kena reduce ...
yaaa.. makanan melayu kan penuh lemak dah garam dan msg.. kicap budu belacan bilis.. semua tu mmg bad bad for those yang nak dapatkan badan yg lean
I am cutting right now.. on calorie deficit (tapi tak bother nak kira macros ataupun exact cal count.. approximate je lah).. at the same time, untuk elak losing muscles, aku start weight training kt gym.. rasa segan2 juga sebb smua jantan.. tapi buat bodoh je minta tolong mamat gym tu ajarkan aku... and i absolutely love playing with the barbell.. walaupun mostly bar je sbb tak kuat sangat nak press bell nya hahahhaa... cardio dapat buat sekali jek sbb i apparently terover do.. mmg gile sakit kaki.. doc suruh rehat sebulan.. so, kaki rehat sebulan (buat warmup cycling light2 jah) but upper body mmg train lah.. nak bagi tone sket.. Absolutely loving it. Lagi2 ada mamat yg buff kt gym tu yang rajin coach aku.. lagi la rasa motivated.
harapan aku -- lose fat, build or at least retain muscles and dapat angkat dedak lembu (40-50kg bag) tanpa bantuan orang lain..
and kesan sampingannya.. my blood sugar level dah cantik sekarang.. below 5! wooohooo!!!
ni contoh video buff dudes. they have loads of vids
Another yg I suka adalah Athlean-X.. good explanation on the human anatomy and technicality. Ada compound exercise dia yang saya suka buat
Yang ni adalah from Radu Antoniu.. I like how he progresses from skinny fat to lean... and it seems macam dia suka buat compound exercise instead of isolation... dia follow program kinobody
and this is kinobody. I don't really pay attention to what he's saying... he's so pretty to look at hahaha...
yang aku plak ni.. dah la kurang kardio makan lak aku tak jaga betul... so badan aku memang sado.. upper la.. smlm baru cakap kat BF .." u, i nak kecik kan bahu la.." dia ley jawab " u ni dah kenapa. orang lain nak up kan shoulder u nak kecik kan. shoulder macam ni cantik pakai baju terletak.. " aku hanya mampu berhuhuhu.. aku dah 2 tahun main weight start main kes macam kau legimen bengkok.. terus rasa macam syok.. nak2 bila rasa muscle tu sakit... rasa la macam benda tu work