Posing Routine & Compulsory poses

There you Go.. at last my video have been uploaded. Thank you so much Tegap2. Those video was my previous competition Mr.KL title for Lightweight (65kg-70kg) category.

Honestly speaking I suck at posing routine, at that moment the only thing pop up in my head was "don't panic, don't worry, I think I know what I doing" and than I went off. As for 7 compulsory pose I believe I can do better for the posing and overall physique condition.

I promise to my self that I will get better position each time I compete and I will prove that in Victoria competition. I just don't look good in second place.

2nd for Mr. KL light weight
2nd for MR.Sel light weight
???? for WNBF Victoria

I'll upload my pic by end of this week so stay tune.

Diet

I have change my diet from chicken to fish. Usually I consume Dory fish but last Friday when I went to Footscray Market I received the best bargain of all. About one and half kilogram of Salmon for only AU 4. Sufficient amount for my weekend.


It has low in calories saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids.

- Salmon oil has been found to help keep eyes healthy.
- Salmon oil has been found to boost the body's HDL,

- Salmon oil has been found to help heart rate variability, reducing the risk of arrhythmia and sudden death.

UPS batch

Usually I just wear something comfortable or sleeveless to the gym. Once in a while I do wear Animal T-shirt or a plain singlet. Today I have receive UPS batch that I may sew it on my singlet or my gym attire.

What is Ultimate Performance Supplement (UPS) ?

They are one of Australia best sports nutrition and they produce their own range. Most of the product are worth to buy due to high quantity of serving and affordable to purchase. Most of their athlete are well know with their special talent in sports and bodybuilding.

Pre-workout

Today begin my journey for super strict diet and intense workout. Usually I will have high carbs on the weekend and cheat meals every two weeks. Since the comp is around the corner no more cheat meal and high carbs.

As for intense workout I have to have training partner all the time due to I will be increasing my repetition with the same poundage that I am doing. Previously I was doing 3 x 20kg x 10reps for EZ preacher curl but now I am still doing three sets of 20kg for 15reps

Today I am using AK-47 as a pre-workout sample given by my friend, a lovely and fit looking girl that compete for Miss Figure. We will be competing in the same event soon and I respect her because she workout twice and some time three times a day.

Taste : Acceptable
Effect : more toward endurance and last very long

Daily Meal 18/8/10

Had 4 whole egg with salad mix with some onion and hot english mustard. Also 10grm of Virgin Olive Oil (VOO). I wouldn't say it was a big breakfast and I'm trying to avoid carbs from wheat/oat/bread/ etc for the weekdays and will load up carbs again on weekends. As for Post workout meal, I had chicken breast with salad and olive oil. Practically I consuming high fat and protein also know as keto diet.

I'm about two and half week on keto diet and satisfied with the result. Able to drop 2kg and still able to keep some mass. In the beginning I don't practically believe towards the diet until I practice it. Oh well "belum cuba belum tahu".

Ketogenic diet

Being in state of Ketogenic will start to breaking down own body fat to fuel the body. We do need fat in our daily nutrition because

• Fat provides needed energy.
• Fat is needed to prevent essential fatty acid deficiency.
• Fat is needed so your body can absorb the fat soluble vitamins A, D, E, K, and prevent deficiencies of these vitamins.
• Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings).
• major component of many hormone
  
• build cell membranes

This doesn't mean you can eat all those "goreng-goreng" food. Those are usually unhealthy fat. Do consume good fat like vegetable oil, flex seed oil or fish oil

Nutrex HEMO RAGE

I have been using this for about a month plus and now I'm running out of pre-workout supplement. I will be looking for some other or similar or cheaper, the easiest term will be value for money product. Before I speak my mind out about what Nitrix Oxide (N.O) product to purchase, I wish to share my experience about this current product.

If you are looking for explosive/ strength workout in the gym than I would suggest this. The effect is so strong that if you able to bench 60kg for 6 reps, once you have consume this product the next bench I will guaranty you will add on 10kg to 15kg on your bench. Before you start to purchase this product, let me inform you that if you are caffeine intolerance/ you only able to workout late evening than you should find other rage that is caffeine free product like Dymatize Xpand Caffeine free.



NUTREX HEMO RAGE

Flavor : Orange

Taste : Easy to swallow and surprisingly not sour.

Effect : Lifting super heavy with very minimum rest of time and last about 2hrs but still feel alert another 4 hrs.

Rate : 8/10


Mostly N.O products contain very high stimulate like caffeine and most of the ingredient hides behind PROPRIETARY BLEND. A few friend of my approach and ask me why do they feel dizzy after consuming certain N.O product. So I answer them, mostly because of high content of caffeine and some of the products proprietary blend like ginkgo, Yohimbine. Not everybody can consume high dose of this ingredient and most of the time we only assume the amount in the Proprietary blend.

For those who are health conscious please do more research before purchasing N.O products and for those who are risk taker like me, why not give it a try since we only live once in our life. I still have another 6 weeks out from my first show in Melbourne and I need more vascularity. My aim will be BSN N.O X-plode and for those who have tried it do comment. Reason why I choose it because I have used it before and that product is awesome and will always be my favorite.

GEAR

Don't get me wrong guys. I'm not talking about gear or steroid, I'm talking about my training gear. Last Thursday I had my training in RMIT City Gym. Did some heavy chest workout so I had to using it. Once I'm done with the total chest workout I went to guide my friend with his Chest training. Soon after that we had our shake and of for our post workout meal.

So Thursday was my Chest, Friday is my rest day and Saturday was my arm. I had mention before that I was training in Doherty's gym for arm. They have super heavy weight dumbell but I don't have the opportunity to use it due to my carelessness on losing my Harbinger Nylon Belt.

On Sunday evening I went to search for another belt and I found one in Rebel. It cost less than AU40 for Harbinger Leather 5inch medium size and I was searching for small size. Anyway, I could squat/ deadlift/ shoulder press heavy again.

A belt or glove is not a must to have but if your lower back hurts, you do need to use a belt. Main function of a belt is to protect you core and lower back while training. Sited shoulder press, Squat and dead lift are the main workout that need belt.

What belt should I use ?

It depends on how you feel towards it. I personally prefer nylon because it is much comfortable than leather. As for leather, it felt like something squeezing my waist so unnatural. There is two type, 5inch and 6inch. This depends on your height, if you are about my height that is 5'5, 5inch should be fine.

As you can see most of my gear are from Harbinger. I would not say that it is the best but it is reliable. I have been using it for past two to almost three years and it is still in a good condition. It is cheap and comfortable. Compare it

ARM 14/08/10

DOHERTY's Gym located 20min away from my crib. So I went to train my GUNS. They have weights up to 100kg of dumbell, so spacious and fully equip with proper training machine and they have a small juice bar and selling a few range of supplement at the entrance. They also open 24+7. The down side is, some of the equipment not being maintain properly.

This gym will be one of my choice for my coming off season.

BICEPS

EZ preacher curl

3 x 12reps x 10kg Each side (ES)

Sited Alternate DB Curl

3 x 12reps x 12.5kg ES

Super set
Standing EZ bar Curl

3 x 10reps x 10kg ES

Sited Cable Curl
3 x 20reps x 25kg

TRICEPS

Push down (rope)

3 x 20kg x 15reps

Single hand triceps DB overhead press

3 x 12.5kg x 12reps

Reverse triceps push down

3 x 25kg x 15reps

Fasting & Training

In this holy month of Rhamadan, Muslim fast for a month.Fasting is another unique moral and spiritual characteristic of Islam. Literally defined, fasting means to abstain "completely" from foods, drinks, intimate intercourse and smoking, before the break of the dawn till sunset.

As for me Fasting falls on winter whereby the day are shorter and the night are longer. Imsak "The time for fasting commences at Subah Sadiq (true dawn)" is about 4.30a.m , and ends with sunset about 5.50p.m here in Melbourne, Australia.

So the Question:-

1. How can we avoid from being in catabolic state ?
2. What should we eat to keep the gains ?
3. When is the best time to work out ?

The Answer :

How can we avoid from being in catabolic state/ catabolism ?

A catabolic state refers to the state which and individual are burning protein instead of other types of fuel and you cannot stop it while fasting. One method I would suggest is to consume anti-catabolism supplement like casein protein. Taking anti-catabolism supplement, how ever does not mean that you can stop working out. You should continue with your workout so you able to maintain your muscle and if you do stop working out, you'll tend to see the erosion of the muscle "muscle start to get eaten away because not being use and muscle mass is converted to fat". This supplement will provide protein towards the muscle that will help to retain them. Best to consume high calories casein protein.

What should we eat to keep the gains ?

As for solid meal, I would still suggest high calories from complex carbohydrate. For Imsak, eat as much complex carbohydrate and supplement with casein protein. In my Malay culture we practice eating white rice for Imsak and simple carbohydrate won't last long and if it is not all digest the balance will be converted to FAT.

As for breakfast, eat a few high glycemic food/ fruits for spike up the insulin and again consume complex carbohydrate. After a long day of fasting, our body wants to absorb the nutrition fast and that will be the reason to consume a few high glycemic food/fruits. Best protein to consume will be the fast absorption like Whey Isolate.

When is the best time to workout ?

Every individual have different goal to achieve for some that just wish to see the weight drop, I would suggest to do cardio before breakfast. This will enable the body to use the fat as fuel and most bodybuilder including me practice cardio before consuming our morning breakfast.

For them that wish to carry weight, best to workout after breakfast. The meal not just going to full the empty stomach, it will also provide nutrient and supply energy to your body. In fasting month I would suggest to train for strength. It is easier/ better to keep the strength whereby it is impossible to keep muscle mass and being ripped in the month of Rhamadan. Remember this "muscle has memory".

LEG 09/08/2010

Single Leg Ext - 3 set x 20reps x 10kg

Leg Ext

1 x 20reps x 50kg
1 x 12reps x 60kg
1 x 12reps x 70kg

BB Squat

1 x 20reps x 20kg Each Side (ES)
1 x 20reps x 30kg (ES)

1 x 12reps x 40kg (ES)
1 x 12reps x 50kg (ES)
1 x 10reps x 60kg (ES)
1 x 08reps x 70kg (ES)

Leg Press

1 x 15reps x 100kg (ES)
1 x 12reps x 150kg (ES)
1 x 12reps x 175kg (ES)

Lying Leg curl

2 x 12reps x 30kg
5 x 10reps x 35kg

Types of Training

Everyone has different goal towards their physique. Tons wish to lose fat and gain muscle, a few wants to gain weight with minimal amount of body fat (BF) and most wants to look/ feel good. Most of the training below provide different kind of result towards the body. Before I begin, resistant training may help an individual to :

- Strengthen the skeletal system
- Improve bone density
- Boost metabolism
- Controlled cholesterol level
- Controlled and reduce body fat
- Aid diabetes
- Prevention of hearth failure

The list below are most common use in current era.


1. Circuit Training

2. FST-7 (Fascia Stretch Training 7)

3. Giant Set Training

4. GVT (German Volume Training)

5. HIT (High Intensity Training)

6. HST (Hypertrophy Specific Training)

7. Tri-phase Training


CIRCUIT TRAINING

A method of physical training whereby an individual moves from one exercise to another, usually in a series of different stations or pieces of equipment. Usually the program is accomplish by counting of repetition per piece of equipment to another or accomplish by completing in provided time per piece of equipment to another. Basically this method is being used in commercial gym by personal trainer towards their over weight clients.

FST-7

It stands for Fascia Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target body part. Basically you train that body part on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.
Currently I am under go with this method of training. It is not really necessary to complete 7 sets for the final set. It actually depends on how an individual feel for it. If I manage to do 7 than I will or else maybe 5 or 6. Good for gaining muscle especially on the lagging area.

GIANT SET TRAINING

I wouldn't suggest to whom that just begin weights training within 6 month period. This is because the resistance of the weights will be repeatedly hitting at the same muscle for 3 to 5 kind of exercise. Due to this also, they have to have a large area to place the exercise equipment or to have the gym for their own. This training method is best use to deplete glycogen in the muscle. Certain bodybuilder uses this method in the final week of their competition preparation, including me.

GVT

Is able to complete 10set of 10reps. This method is best use combination with high calorie food also for those who wish to gain in weight. I haven't try this approach yet but I will give it a try for my future off season. Chest/arm/back and etc all are separated to many part. If so by doing 1 workout only can hit all those area, it doesn't seems logic to me.

HIT

This training has been practice since 70's up to date. By pyramid the weight up while decreasing the repetition, this able to increase size and strength for individual for a period of time. Controlling the weight on the negative/ eccentric is the secret to this training.

HST

Training heavy for the same muscle twice a week not actually for me. This training also is to keep the muscle in a state of adaptation with a little deconditioning as possible taking place between workout sessions. Best to gain size and strength.


TRI-PHASE TRAINING

Tri-phase Training is a 3-phase workout program designed to add overall mass to
your body. Each phase is three weeks long and targets a specific training variable. In addition, Triphase Training contains workouts created specifically to bring up lagging muscle groups, which are to be used after completing the 9-week Triphase Program with hypercaloric diet. Highly recommended for gaining mass.


Many convince that the method of training they are following are the best and reliable. As for me it depends how you connect your mind with the muscle. It is not how much you able to carry and not feeling the contraction on the specific muscle but how much you feel the contraction on your muscle that should look at. Again I stress, diet is what makes you achieve in the art of gaining and losing. As for me, our body/ muscle able to adept with workouts so why not try to change the training once in a while to shock it. That's why there is a period my goal is towards strength and prior to competition it is more for muscle definition.

Cheat Meal

Same old meal from day to day for the past two weeks could paralyze/ slow down my metabolic rate. I may be obsess with workout and diet but I am still human. As a human I sometime crave for delicious and sweet meal.

WHY?

The reason I cheat is not just to reset my metabolic rate but also to fill up the empty glycogen. As I mention before I do have a high carb day but those high carbs doesn't contain much calories because most of its calorie comes from weat-bix and sweet potato.

HOW?

Bodybuilding is not just about weights/ foods/ sleep, its about how you feel your own body and understanding it. As for me, I don't feel much pump during workout even with high rep and moderate weight. My muscle felt like empty tank that need fuel in it.

Example :

A balloon that has been fill up by air would look soft and soggy same goes with muscle that look flat. If you notice, when a person goes for zero carbs diet it would make their muscle look soft. Carb load day has been practice by competitive bodybuilder before a contest, this shows the same concept.

Conclusion :

No matter what method of diet you are following, carbohydrate still play a lot of role to make the muscle look full and to replenish muscle glycogen.

I choose Doughnut as my cheat meal instead of other due to super high and sweet taste. After consuming all those doughnut I am trauma of the sweet stuff and this also will stop me from having a big crave towards sweet food.

Sani and I bought our first half dozen from Walker's Doughnut, located at Flinders Lane. Two hours later, we head to Melb Central to try another half dozen of famous krispykreme.



WARNING ! Due to the high sugar content in each doughnut an individual will feel sleepy and tired after consuming the meal. This is because the body have to work harder to digest the food. Try not to fall a sleep after the meal whereby it will make you feel sludgy and lazy once you're awake.