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1653# audydotnet
oh yeker?? nt aku suruh kawan aku p tgok cam ner.... dier keje area situ.....sbb cadang nyer nk main lepas pose....dier sebulan xder yerk??
erm..satu lg.. klo anon makan mass ...
anonymous Post at 17-7-2009 11:09 
ramai je kurus2 kt gym tu...heheheeh
dlu aku pn cam ko....minat tp tak pergi ttp segan...huhu
sekali pergi ramai je org2 kurus yg nak membesar... 
Chow |
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1661# batabaka
haha yeker bro... kamu ambik masa brapa lama nk maintain n dpt yg ideall...??? klo thn dpan leh ok x..?? hahaa.... klo paling cpat bulan 11?? mana tahu nk mndi laut... leh pakai suar paras ltut n fit ka... hahaha.. niat dh terpesong.. haha.. xderlah sjer jer.... heheh |
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1661# batabaka
haha yeker bro... kamu ambik masa brapa lama nk maintain n dpt yg ideall...??? klo thn dpan leh ok x..?? hahaa.... klo paling cpat bulan 11?? mana tahu nk mndi laut... leh pakai suar ...
anonymous Post at 19-7-2009 01:41 
dari ini
sampai ke gmbr avatar aku 3 tahun...
Chow |
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1664# batabaka hehhe.3 thn ker bro... hahhaha.. lama gak tue.. tp memang nmpak ler perubahan 3 thn tue.. hehhehe.....
so dr awal tu kamu trus ke gym lah yerkk.... atau pun mula dgn yg ringkas2??? |
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1664# batabaka hehhe.3 thn ker bro... hahhaha.. lama gak tue.. tp memang nmpak ler perubahan 3 thn tue.. hehhehe.....
so dr awal tu kamu trus ke gym lah yerkk.... atau pun mula dgn yg ringkas2???
anonymous Post at 19-7-2009 12:29 
bodyweight resistance training, core dan martial arts dari sekolah rendah.
gym lewat tahun 2006. beberapa bulan tnpa diet yg betul, gain strength, no size.
diet + training yg betul selepas tu
Chow |
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1)oh yeker broo??? hahahha.....
tp skrng ni anon makan... mass awesome Horleys... ni dgn susu ensure..... cukup x?? dann.. anon memang xleh minum air lain selain susu..adakah perlu ambik lebih protie ...
anonymous Post at 19-7-2009 01:28
1) maklumat tk lengkap la bro. tak semesti aku tau jumlah protein setiap serving setiap makanan atau supplements...huhuhu...
cuba baca nutritions facts kt tepi botol. selalu ada tulih Serving Per Tub, Protein per serving. dan letak kt sini. aku guna mass/weight gainers jenis lain
2) u gain muscle, u gain weights
3) short term goal macam, this month nak gain 1 cm in measurements, or 0.5kg, long term goal contoh cam, in 2 years i want to look like Leonidas....cam tu la..
4) post aku berdasarkan badan aku lah....bukan rules of thumb untuk semua org. kalo aku makan 2 keping roti, kau makan la, atau seekor ayam. dun be too rigid.
Chow |
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1667# batabaka
1)oook.. hehhe.. ni dr horleys awesome mass
75g 100g
Energy 1261kJ / 301cal 1681kJ / 402cal
Protein 26.4g 35.2g
Fat Total 5.7g 7.7g
Saturated 5.0g+ 6.6g
Carbohydrate Total 35.3g 47.0g
Sugars 13.5g 18.1g
Sodium 133mg 178mg
Potassium 592mg 790mg
Calcium 356mg (44%)* 474mg
Magnesium 86mg (27%) 114mg
Vitamin A 130mcg (17%) 130mcg
Vitamin C 25mg (63%) 33mg
Thiamin (Vit B1) 0.48mg (44%) 0.64mg
Riboflavin (Vit B2) 1.1mg (65%) 1.4mg
Niacin 4.2mg (42%) 5.5mg
Vitamin B6 0.7mg (43%) 0.9mg
Lecithin 349mg 465mg
Creatine 1500mg 2000mg
Mass Protein Blend (Ultrafiltered WheyProtein Concentrate (28&), Enzyme Hydrolysed Whey ProteinConcentrate3%)), Maltodextrin, Skim Milk Solids, Medium ChainTriglycerides (5%), Creatine Monohydrate, Yoghurt Powder, Flavour, SoyLecithin, Dried Yeast, Soy Fibre, Magnesium Oxide, Beta Carotene,Vitamins (Vit C, Niacin, Vit B2, Vit B6, Vit B1), Bromelain, Sweetener(955 - Sucralose).
CONTAINS MILK AND SOY PRODUCTS.
http://www.horleys.com/ViewProduct.aspx?id=13
ensure with FOS complete nutrition ( per100g)
energy 435 (1829)
protien 16.16
fat 14.23
carbo 58.28
fos/insulin 4.37
moisture 3.5
http://www.abbottnutrition.com.my/adult_nutrition/adultnutri_sf_EnsureFOS.asp
tp internet xderlak tulis kandungan dier.. so ni anon type yang kaitan jerr
so klo nk lengkap nt anon type lg.... |
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1667# batabaka
1)oook.. hehhe.. ni dr horleys awesome mass
75g 100g
Energy 1261kJ / 301cal 1681kJ / 402cal
Prot ...
anonymous Post at 19-7-2009 18:41
ok so aku anggap satu serving 100 grams. ada 35.2 grams of protein dlm satu serving tu dan bersamaan 402kcal.
berat ko 58kg. at least 1-1.5 grams per pound of bodyweights. tukar ke pound darab 2.2
127 X 1 = 127 grams of protein
127 x 1.5 = 190 grams of protein.
ectomorph susah nk membesar, so at least ambik 190 grams of protein. Horley gainer tu ada 35 grams, so selbihnya ko kene cukupkan dgn staple dietlah, try cek tulisan audyodetnet kt sebelah.
dan satu lg ectomorph kene bnyk makan kalories, tp pastikan ratio protein kalo boleh lg tinggi la.
Chow |
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1669# batabaka
ohyeker bro?? hehehe thank... nt anon amalkan.. hehehe..
terima kasih atas bntuan.... so kire anon kene ambik atleast 190gram protienn... atau lebih kurang 5kali minum dr makanan2 sumber protien..... |
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oh yeker?? hahaa.... anon pun xleh agak yg mana ader protien lebih.. so anon minum susu jelah.. atleast.. leh smpai target. hehehe...
ooo.. calories intake ader jual ker?? mcm susu gak ker??
perg ...
anonymous Post at 22-7-2009 11:16
bila beli sesuatu tu ko kene mula membaca nutritions facts dia kt tepi tu...pilih la yg low sugar, low fat, no MSG, high protein camtu. dah berkahir dah zaman nk makan ikut sedap. hahahahah
sedap ke tak tu kemudian kira. oat sedap ke? tak kan? dh dia bagus kita makan la. huhu
calories intake tu = pengambilan kalori seharian la..
wakakak...kamu nehh...maknanye aku tkde duit nak tmbh makanan aku lg, so stay camni je la dlu. kalo nak besar lg makan kene up lagi.
hurmm...aku rasa kalo ko dh cam aku mesti ko ada rasa tk puas hati punya...huhu....
cam org kaya, mesti dia nak kaya lagi kan? betul tak
Chow |
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perghhhhhh fit tue torso...dh mcm cristiano ronaldo dh aku nengok ko bata..
jeles3.... |
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1673# batabaka
erm....ok..thank bro.. tp slalu baca kt depan jer.. sbb dier tulis beso2... low fat... hahhaa.. so dr sini kaut jer lah.. hehehhe... yg lain2 ni xderlah tgok.. hehe. nmpak nyer kene perhatikan dr mula lah.. hehe.. tp masih x paham lg psal... dier ader tulis kt situ per serve.. per 100g... berbeza2 gak tue.. hehehe....
oat...?? hehe. leh tahan gak... tmbah2an yg 3 in 1.. sedap gak.. ala2.. capucino.. hehhehe.....
ooyeker?? kamu sugest brapa lak kalori perday dgn bdan kcik mcm anon nie.. hehhee... sbb baru nk mula.. bnyk skit nk tnya.. hehehhe......
ohyeker?? hahaha... bendul btull.. hehehe.... xper2 pelahan2 bro.... lama2 oklah tue.. hehehe..asalkan dpn maintainkan dh kire ok.. hehehe.....
oo mcm ni ker?? hehe... erm.. mostly orng cam ni.. x cukup duit nk lg duit.. hahaha.. tp anon blum dpt lg.. so... sbb tu maybe puas ati.. tp x tahu lah.. klo dh mntap.. nk lg mntapp.. pastu awek2 pun nk gak yg mntap2.. hahahhaa |
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poji..
tu ler kan. hehe.. mantopp.. hehhee.... kamu pun join gym ker?? hehhee.... |
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mantap la bro bata..tapi btul la ckp bro nak naikkan bhgn chest tu seksa benar dah 8 blan try tapi mcm tak nampak perubahan ...stakat ni cuma amik whey protein aja...mmg tak jalan huhuhuh |
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poji..
tu ler kan. hehe.. mantopp.. hehhee.... kamu pun join gym ker?? hehhee....
anonymous Post at 23-7-2009 10:42
aku tak join la..
aku dok pulau pangkor ma..mn ada gym kat sini...kat tanah besar jek ada.. tu yg aku just jogging n beli basic2 gym tools jek..lyn gak..
hak3... |
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aku tak join la..
aku dok pulau pangkor ma..mn ada gym kat sini...kat tanah besar jek ada.. tu yg aku just jogging n beli basic2 gym tools jek..lyn gak..
hak3...
pojikun85 Post at 28-7-2009 17:52 
ni aku baru je balik dari Redang... meh nak cerita sikit, aku tgk budak2 pulau rip2 siot badan...wuahahha....
aduhaii...tgk masing2 tgn pn buleh tahan....
meh aku tepek ni gmbr tour guide aku
wpun kalo ikut size aku besar skit la dr dia, tp mamat ni boleh la tahan ripped badan dia, ada 6 packs dan nmpk fit gak. kerja dia tarik sauh dan berenang. huhuuh
nyesal plak aku tk ambik gmbr sebelah dia wat comparison
ms aku balik dari pantai, pakcik resort tu tegur la, kata badan cmni main gym ke?
aku puji gak la dak2 pulau tu bdn fit gak, tp dah mmg kerja diorg berat
Chow |
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mantap la bro bata..tapi btul la ckp bro nak naikkan bhgn chest tu seksa benar dah 8 blan try tapi mcm tak nampak perubahan ...stakat ni cuma amik whey protein aja...mmg tak jalan huhuhuh
sargon31 Post at 23-7-2009 21:31
jgn tumpu kepada satu part je pulak. dia need rest. kalo part yg lagging try hit 2x per week
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Post time 18-7-2009 05:06 PM
