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Post Last Edit by batabaka at 13-11-2009 06:26
emmm...ye ke...ahaks..ahaks...
i list kan yg smlam punye...
bangun je i minum air suam 1gelas
7.30 plus buah ciku and anggur
8.30 roti bakar wholemeal and plain water
10.00 anggu ...
cendana Post at 12-11-2009 02:33
7.30 plus buah ciku and anggur
8.30 roti bakar wholemeal and plain water
ni breakfast you? plz change it. too little dan macronutrient yg tak betul. pernah dengar pepatah Breakfast like a king, lunch like a prince, dinner like a beggar? THere's a REASON for that.
okay first of all, semasa u bangun, badan u berada di kadar metabolic rate yg paling rendah. So untuk naikkan semula you kene makan sedikit heavy, bukan Melayu punya heavy (roti canai, ns lemak), but HEALTY HEAVY punya.
let me show.
Alternatives
1) Oatmeal + muesli + cold milk >>> u dapat complex carb, fiber dan protein di sini
2) Omelet + sausage + juice >>>> lebih heavy on protein, simpler carbs (juice)
3) Wholemeal toast + eggs >>> complex carbs + protein
apa silap your current meal?
1) simple carbs banyak iaitu fructose dari buah TANPA ada satu pn building blocks.
2) too little too spike ur metabolic rate
10.00 anggur >> another fructose?
10.30 ipoh hor fan with air limau suam
not sure whats this tp nampak macam mee or sumthing, if yes carbs again
7.30 buah ciku and anggur >> yet another fructose
8.30 diner bihun tmyan..tapi bihunnye x makan sgt..makan chicken,sayur n kuah dia wth plain water..
>>> drop the bihun alltogether, dah pukul 8.30 malam, u hardly do any activities pun. kalo still nak carbs consume brown rice @ pasta
9.30 tido...penat sangat..lately ni perasan asyik tido awal...
>>>tiada supper sebelum tidur, ada kemugnkinan u put your body in catabolic mode. catabolic mode , energy simpan more fat, burn muscles, BMR semakin rendah, makin susah lose fat.
actually i tak nak turunkan berat badan...i nak reshapekan my body jer...
>>shape is LEAN MUSCLE, nak tk nak u kene upkan your protein intake.
if betul your target nak shape, u kene buat MAJOR change in your diet.
cuba tgk diet yg u makan sekarang, sekali je ada protein which is bihun tomyam pulak tu, berapa bnyk je ayam dalm tu, let face it, mesti sikit, maybe u get less than 40 grams protein je kt situ, FOR A DAY. bad bad idea.
ok now you may wander, camne pulak aku nak makan ni? sume dok salah je.
Ok jom kita tegnok apa KEVIN ZAHRI makan for his lunch. Why Kev? well, because he's famous fitness celebs, most ppl will listen to him, hahah.....kang org sound plak aku lebih2 ni aku sape...nobody knows me 
ps: pic taken from his FB tanpa kebenaran, tp utk kebaikan sume org, tkpe kot?
Ok dalam tu kita bleh nampak
1) quarter ayam >>> protein
2) rendang >>> protein
3) telur >>> protein
4) sayur n timun >> kita kira fiber & minerals je lah
5) kacang >> protein lagi.
6) nasi putih >> carbs
ok nampak tak portion dia camne? 1 portion rice, 5 portion protein dan 2 portion sayur.
ni barulah dikata healthy meal
Ok ni saya highlight kan apa silap you
1) You sangat takut nak makan, especially protein. Biasalah or pompuan mmg camni, "nanti i makan daging, ayam ni jadik gemuk tawww. YOU HAVE TO EAT TO LOSE FAT 
2) You too rely on fruits, fruit is fructose, its still carbs
3) small frequent meal tu dah ok, apa yg di makan pulak tk berapa ok ni |
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Post Last Edit by batabaka at 13-11-2009 06:25
ops!! lupa plak be4 start gym tu i makan 2 biji pisang.for energy ..kononnye..
cendana Post at 12-11-2009 21:38 
tolak post-workout lebih bagus dan beneficial dgn kandungan potassium dan fructose tu, lagi bagus combince dgn whey.
apa2 pn terima kasih sbb berkongsi. kan lagi senang perbincangan 2 hala camni....hehhehe
Chow |
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Post Last Edit by rimau_manja at 12-11-2009 11:40
jeles pulak aku tgok org tough yg tinggi2 ni, kalo tough pastu tinggi mmg lawa
sekadar nak dptkan kepastian, minum minuman (selain air kosong ...
rimau_manja Post at 12-11-2009 11:38 
kalo bukan emtpy calories, yes a meal.
Chow |
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Post Last Edit by AHMADVW at 12-11-2009 16:42
hi bro, dunia BB kat malaysia ni kecik shjo, even sazali dan azlisyam zakaria penah repair n trouble shooting their car with me, kdg2 nama tak ken ...
AHMADVW Post at 12-11-2009 16:23
hahaha...i hope Azlisahm dapt wat comeback.
dia heavyweight yg i minat, sbb dia jenis aesthetics. Kalo Ismadi jenis mass, Terry special skit, gabungan kedua-duanya...ahahha
Chow |
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Post Last Edit by AHMADVW at 12-11-2009 16:42
hi bro, dunia BB kat malaysia ni kecik shjo, even sazali dan azlisyam zakaria penah repair n trouble shooting their car with me, kdg2 nama tak ken ...
AHMADVW Post at 12-11-2009 16:23
Mad, ko ada bukak workshop ke? |
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Mad, ko ada bukak workshop ke?
RedDevils Post at 13-11-2009 19:55 
xla, dulu penah keje di proton company, bnyk jgk co kete sblm tu, yg jadi bestnya kalu ada Bodybuiler datang je mst bos srh gua yg repair, maybe nmpk maskulin sikit yg buat keje, |
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load karbo before exercise is good, but not to much, i think sebiji pun dah cukup, celebrity mane u train, bangsar or one utama?
AHMADVW Post at 12-11-2009 22:45 
i kat subang parade.. |
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Post Last Edit by batabaka at 13-11-2009 06:26
7.30 plus buah ciku and anggur
8.30 roti bakar wholemeal and plain water
ni breakfast you? plz change it. too little dan macronutrient yg ta ...
batabaka Post at 13-11-2009 06:14
hahahaha...banyaknye silap....means i kena tukar brkfast n my lunch kan?bukan takut nak makan..tapi mmg x de selera sangat..n makan pun x boleh banyak smnjak joined gym ni...tapi kan kalau u ada jadual pemakan untuk 1 hari...kan best boleh lah share kat sini.. |
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batabaka,
sorry i x faham yg ni...
9.30 tido...penat sangat..lately ni perasan asyik tido awal...
tiada supper sebelum tidur, ada kemugnkinan u put your body in catabolic mode. catabolic mode , energy simpan more fat, burn muscles, BMR semakin rendah, makin susah lose fat. |
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bosannye hari ni x pegi xcercise...kat sini pun mcm tak de org jer...:geram: |
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hahahaha...banyaknye silap....means i kena tukar brkfast n my lunch kan?bukan takut nak makan..tapi mmg x de selera sangat..n makan pun x boleh banyak smnjak joined gym ni...tapi kan kalau u ada j ...
cendana Post at 13-11-2009 21:54
Try baca The Deadline Diet for Women in our web dlu, dan tgk kalo u boleh follow.
its a good diet, low carbs with hgih protein.
Deadline Diet part 1
Deadline Diet part 2
Deadline Diet part 3
Deadline Diet part 4
Chow |
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Try baca The Deadline Diet for Women in our web dlu, dan tgk kalo u boleh follow.
its a good diet, low carbs with hgih protein.
Deadline Diet part 1
Deadline Diet part 2
Deadline Diet part 3 ...
batabaka Post at 14-11-2009 18:42 
ok..nanti i tgk...anyway tqvm.. |
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RE: Bina badan dan Fitness -
Post Last Edit by audydotnet at 15-11-2009 15:52
Hi all, since korang tgh sembang pasal diet... aku nak post gak menu diet baru aku.. baru ja start 2 minggu..
Ada high carb diet untuk hari2 yg aku workout dgn low carbs diet untuk hari2 yg aku tak workout. Aku tak tau la betul ke tak diet aku nih.. kalau sapa sudi menilai dan komen... sgt lah aku hargai.. tq.
| High Carb Diet untuk workout days (Mon, Tues, Thu, Friday) | Low Carb Diet untuk off workout days (Wed, Sat, Sun) | 6am
/ Telur putih - 5 biji
/ Telur kuning - 1 biji
/ Quacker Oat (35g)
/ Susu - 1 cawan
/ Coffee - 1 cawan
| 6am
/ Telur putih - 5 biji
/ Telur kuning - 1 biji
/ Quacker Oat (35g)
/ Susu - 1 cawan
/ Coffee - 1 cawan
| 8am
/ Skinless chicken (100g)
/ Roti wholegrain - 2 slices
/ Sayur @ Salad
/ Milo - 1 cawan
| 8am
/ Skinless chicken (100g)
/ Roti wholegrain - 2 slices
/ Sayur @ Salad
/ Milo - 1 cawan
| 12pm
/ Skinless Chicken @ Daging @ Ikan (100g)
/ Sayur @ Salad
/ Sweet potato (100g)
| 12pm
/ Skinless Chicken @ Daging @
Ikan (100g)
/ Sayur @ Salad
| 3pm
/ Skinless Chicken (100g)
/ Roti wholegrain - 2 slices
/ Sayur @ Salad
| 3pm
/ Whey protein +
/ Quacker Oat (35g)
| 5pm
/ Pisang @ Epal - satu biji
/ Whey Protein
5.30pm
/workout - 1jam
6.45pm
/ Whey protein +
/ Quacker Oat (35g)
| 8pm
/ Skinless Chicken @ Daging @ Ikan (150g)
/ Sayur @ Salad
| 9pm
/ Skinless Chicken @ Daging @ Ikan (100g)
/ Sayur @ Salad
| 10pm
/ Telur putih - 4 biji
| Total:
Protein - 192g
Carbs - 224g
Fats - 39g
| Total:
Protein - 168g
Carbs - 130g
Fats - 36g
|
*Air kosong 2-3ltr atau lebih setiap hari
*Semua minuman tidak ditambah gula
*Semua masakan adalah dalam bentuk rebus, stim, panggang atau sup. Tidak digoreng.
*Nasi putih mmg aku avoid lansung. Brown rice okay tapi malas nak masak huhu..
*Minyak salad guna olive oil.
Target berat aku nak 65-68kg = 143-150lbs
Actually penat jugak diet mcm ni..bukan apa.. tiap2 hari kena prepare bekal bwk gi keja. Dah tu.. lama2 naik jemu gak makan benda yg sama... tgk la in future bila2 ada masa aku tukar menu sket... buat masa skrg, menu nih lah yg paling senang n cepat aku buat. |
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Post Last Edit by audydotnet at 15-11-2009 00:48
Hi all, since korang tgh sembang pasal diet... aku nak post gak menu diet baru aku.. baru ja start 2 minggu..
Ada high carb diet untuk hari2 yg aku ...
audydotnet Post at 15-11-2009 00:45
wah...dasyatnye diet... |
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Post Last Edit by audydotnet at 15-11-2009 13:55
Time gi supermarket tadi aku pegi kat booth Herba Life jap. Diaorg ada mesin timbang yg boleh calculate fat per semua... kena caj rm3. Kira ok ar...
Aku pun tak pernah tau body fat aku sebelum ni... best gak nak try. Aku nasihatkan bagi sesapa yg nak start exercise or diet ker, better gi timbang dulu.. seminggu dua gi timbang lagi... keep record. Nanti baru la boleh keep tract dan tgk improvement.
Dia punya info detail gak... aku bagi contoh aku punya reading kat bawah ni.
Tinggi - 170cm
Umur - 28 thn
| My Stats | Average Value Recommended | | Berat | 67.5kg | 65kg | | % Lemak Badan | 18.8 | 12-16 | | % Cecair Tubuh | 59.5 | 60 | | Jisim Otot | 52kg | 54kg @ 80% berat badan | | Fisikal ratio | 5/9 | 4/9 - 9/9 | | Metabolisma | 1549kcal | 1500-2000kcal | | Usia metabolisma | 25 thn | Sama atau kurang dari umur sekarang | | Jisim Tulang | 2.9kg | 3.2kg | Ratio Lemak Viseral
(Lemak keliling organ)
| 8 | 4 | | | |
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1976# audydotnet
Ko memang timbang exacty each protein yg ko consume tu ?
I mean 100g for fish/chicken..
Gigih betul ko...
Teruskan berusaha...
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1976# audydotnet
Ko memang timbang exacty each protein yg ko consume tu ?
I mean 100g for fish/chicken..
Gigih betul ko...
Teruskan berusaha...
RedDevils Post at 16-11-2009 10:59
Actually mmg ya pun huhu...
Dah 2 penimbang aku beli... satu dah buang dalam tong sampah sbb tak accurate! hehe
Cuma satu yg aku konfius... 100g atau grams2 yg dimaksudkan tu, time daging mentah atau selepas di masak? Normally aku timbang lepas masak dia dah ringan sket maybe sbb cecair dalam daging dah disejat. So biasanya aku akan lebih kan sket kuantiti masa timbang daging mentah tu..
Aku try la setakat mana aku mampu bertahan... sementara bini aku tengah pantang kat kampung ni.. boleh la aku disiplin makan sket... karang dia dah balik sini... kot dia tak tahan jer cara diet aku nih.. ataupun aku yg tak tahan diet bila dia masak... hehe... |
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Post time 13-11-2009 06:14 AM
