My Transformation

I personally think that my transformation both physically and mentally is one of the major leap of faith in my life. It was a decision I made 3 years ago and I never look back since then.

3-4 years old ( I don't remember :S )

Early Years Conflict 

When I was younger, "fitting in" was one of my major concern and being shy and antisocial doesn't serve any better. There's a point when I was willing to do anything just to fit in. When things was turning pretty 'ok' for me at one moment, I don't know for whatsoever reasons, depression kinda get the hang of me. It was nothing major tho. 

Then, I started to EAT a lot to make myself less depress because somehow at that moment food was able to temporarily heal my soul LOL. 

I used to consume like 2 large bowls or white rice with extra large portion of dishes and sometimes some desserts afterwards just to top it off. I can say that I was able to numb the feeling of being depress while doing so but I felt even more depressed after doing that. So, I stuffed anything that i could lay eyes on into my mouth. I was on a 'see-food diet'.

It was one of the lowest point in my life. 

Realization

When I was 16 y/o , I said to myself one night that enough is enough and I'm gonna take charge in my life by making decision and changes to improve myself. I started doing my own research and read long-ass articles on how to change my physique and the way I think.

 I wasn't really that over-weight in this picture because I did quite a lot of cardio to torch away the fats. My cardio sessions would be done in the dusk or late at night because I would imagine there's a freaking ghost holding a bloody butcher knife chasing after me. LOL well I guess everybody needs some motivation in the beginning :D

16 y/o

A few months into my training

Moments before the storm

End of 2011

I was quite satisfied with progress over a few months period. Finally, I was both physically and mentally at peace with myself and I felt so calm at that moment. Some call it the calm before the storm. The lull before the tsunami. The feeling of unease because something big was gonna hit very hard very soon.

A few weeks later, I severely damaged my cartilage under my knee-cap. My knee was swollen and I had no other choice but to undergo the surgery of replacing my damaged cartilage with an artificial one
.
 My physiotherapy sessions was gruesome. Every time I tried to contract my muscles, dark-red blood would rushed out of my knee. I had to learn how to walk all over again. I was thinking " Why on earth would God wanna restart my life with a more difficult level ?". 

Determination

A lot of Cardio Done Here, Too skinny LOL

I was determined not to ever give up on myself. I was down at my lowest point again but I bounced back up as soon as possible. I tried countless meal plan and workout routines posted in the internet, I was the subject to my own experimentation and it takes a lot faith to know that your effort is worth it.

Well, of course you can hire a personal trainer to help you reach your goal but one point in time, you must do some trial-and-error method on yourself to know what works for you and what don't.





Mistakes Made By Me As A Newbie

18 y/o

I thought that a low-carb or no carb diet
 (Atkins Diet) and a lot of cardio would get the fat off me. Of course it did, but along the way I lost all my muscles, or better worded the insignificant amount of muscle I had left.

I really had no idea about the calories in versus calories out versus whether I was even trying or not, let alone if my cardio was performed in the fat burning zone.

So, my biggest mistake were eating and training and not knowing when I should or why I was; basically
I had no accountability for my efforts. Well, ignorance on fire will take you to the body you never ever dreamed off but in order to build an ideal physique; that comes after education.









My workout

18 y/o ( Mid of 2012)

Monday - Chest 

• Incline Barbell Bench Press 4 x 8
• Flat Barbell Bench Press 4 x 8
• Cable / Dumbbell Flyes 3 x 10
• Decline Dumbbell Bench Press
• Dips 3 x drop set
• Push-ups - Failure

Tuesday - Biceps / Triceps

• Barbell Curls 4 x 8
• Triceps Dumbbell Extension 4 x 10
• Heavy Hammer Curls 5 x 6-7
• Close-grip Bench Press 4 x 8
• Cable Curls 3 x drop set



18 y/o ( End of 2012 )

• Skull Crusher 

Wednesday - Rest

Thursday- Legs

• Squats 5 x 7-8
• Lunges 3 x 10
• Leg Press 3 x 10
• Leg Curls 3 x drop set
• Leg Extension 3 x drop set

Friday- Rest

Saturday- Back / Traps

18 y/o ( End of 2012 )

• Deadlift 4 x 7-8
• Bent over Barbell Rows 3 x 8
• Seated Cable Rows 3 x 8
• Barbell Shrugs 4 x 8
• Wide Grip Pull Down 3 x 10
• Close Grip Pull Down 3 x 10

Saturday- Rest 

Sunday - Shoulder / Abs

• Military Press 4 x 8 
• Barbell Upright Rows 3 x 8
• Side Raises 3 x 10
• Weighted Leg Raises 4 x 10
• Standing Cable Crunches 3 x drop set

Gaining Mass and Strength 

I wasn't really satisfied with my strength. So, I decided to change my workout routine and slowly increase my calories intake by around 200 kcalories until I felt that my body have reached a stagnant growth then I will increase my calories intake again. 

My Workout:

Currently, my main focus is to gain mass and strength, I would normally do two compound exercises  (usually one Push and one Pull ) in one workout session. For example, Flat Bench Press ( Push exercise )    7 x 5 and Bent-over Barbell Rows ( Pull Exercise ) 6 x 5, and some isolation exercises if I still have the energy left to get some pump.

My Supplements 

• Whey Protein
• Casein Protein
• Pre-workout
• Glutamine
• Multi-vitamin

My Meal Plan

• Meal 1 - 8 eggs ( 2 yolks ) with multi-grain bread 
• Meal 2 - Protein Shake + Banana
• Meal 3 - Brown Rice + Meat + Vegetables
• Meal 4 - Pasta + Meat + Vegetables
• Meal 5 - Sweet Potato + Protein Shake
• Meal 6 - Brown Rice + Fish + Vegetables
• Meal 7 - Casein + Peanut Butter + Milk

Meat - Pork, Chicken, Beef, Mutton

Vegetables - Broccoli, Asparagus or anything else 

Picture Of My Back in 2012 (63 kg)

INTO

Picture Of My Back in 2013 (75 kg)

My Bodybuilding Principles 

• Work your muscles, not the weight.
• Embrace the pain of hard work or suffer the pain of defeat
• Haters are my Motivators 

How To Build A Massive Chest

How To Shock Your Chest To Infinity

Close your eyes and picture this: Your chest rises , clenching into a searing knot of muscle, popping your shirt buttons off one at a time.

How would it feel to have pecs that massive, brawny and powerful? Three words: Pretty Damn Good !

As you would realise, that kind of size and thickness isn't build without a lot of effort and knowledge. Even when clockwork consistency in the gym won't totally do the trick, as you can't keep using similar amount of intensity, reps and sets at your workout after workout and expect to see major difference in your physique.

Remember this: NO PAIN, NO GAIN. 

Exposed

1. "Primping the pump"

Why do it:
This method is done by training a muscles two days in a row and although it may sound extreme, which it does. So, you can only do this for a month, then step away from it for a few months. This method involve a high-rep sets in the first day to prompt the muscles to absorb more nutrients for a heavy workout session on the next day.

What to do:
Firstly, pick two consecutive days to train chest. On the first day, perform only single joint exercise, isolation exercise from at least 4 different angles with 25-30 reps. Do about 16 sets, without going to failure on each of them. So, choose weights that are able to serve your purpose.

The next day, after consuming abundance of carb and protein. Go as heavy as possible with strict form. Do 6-10 reps and train to failure on all the compound exercise.

2. Rest- Pause method

Why do it:
This rest-pause method basically enables you to pump more reps than you would normally be able to with a given weight in a given set.  For example, your 6-rep max on the bench press is 250 pounds. So, you are able to perform more reps in total by doing 2-3 reps per set, resting for a short period of time, doing 2-3 more and repeating this until you reach your desirable total reps (20 or more).

The benefit of this method is to perform more work and thus overload the muscle in an attempt to tear down those muscle fibres to stimulate more muscle growth.

What to do:
Choose a weight that's approximately your 5-6 RM. Do 2-3 reps at a time, rest for 20 seconds, repeat the movement, and go as high as 40 total reps.

3. Drop sets

Why do it:
With the rest-pause technique, you extend your set by giving yourself more rest period in between sets, but doing some fucking good hardcore drop sets, in which you don't rest at all is just what your pecs need to grow. This is because by overloading the pics with continuous sets will really shock your muscles.

What to do:
On the flat / incline bench presses, choose a weight that you are capable of doing it for 8 reps. Complete the set as usual, but instead of stopping, immediately go back tot he rack and take a pair of dumbbells that are 20 pounds lighter and rep those to failure. Proceed down the rack in 20 pounds increment, going to failure with each weight until you are literally using pussy-ass weight like 15-20 pounds.

Repeat this 2-3 times total as your last sets for compound exercise that day.

4. Partial Press

Why do it:
If you stop a set due to your inability to complete a full rep, you are not pushing your muscles to its true limit but if you continue with partial reps, you will know that you have taxed the muscles to its ultimate limit.

For chest, partial reps are great on smith machine presses or other chest press machine.

Since the triceps play a vital role in the upper part of the ROM (range of motion) when pressing, you often have to end the set when the triceps fail but not the chest. I have seen countless people in the gym doing bench press but they are not lowering the bar low enough to activate their pec muscle, hence they are either working their triceps (which i doubt) or their ego. So, lower the weight just before it lay contact with your body and decrease the weight if you are unable to do so.

By doing reps in the lower half or 3-quarters on your bench press ROM, your tricep are no longer the limiting factor and you can take your pecs to full fatigue.

What to do:
On the last set of the bench press, go to full ROM failure, then continue doing reps in the lower half to three-quarters of the ROM ( stop before full extension) until you can no longer in your will push the weight to the halfway point.

5. Welcome Additions

Why do it:
Shocking the pecs into growing can be as easy as adding some other additional exercise to the mix. There will come a point when you focus too much on the bench press (main exercise) that you neglected 4 important chest exercises.

What to do:

• One-Arm Machine Press
• One-Arm Dumbbell Flyes
• Barbell Pullover
• Clap Push-Up

6. Finishing With Push-up

Why do it:
Majority of the bodybuilders seem to take advantage of the one chest exercise we all started out doing push-ups mainly because you are able to bust out 30-50 reps without breaking a sweat with some decent chest strength.

But that won't be the case at the end of a brutal chest workout. You will fry all areas of your chest by finishing your workout of the day with some push-ups by pushing fatigue to the limit.

What to do:
As soon as you are done with your last exercise for chest. Find a flat bench, get into a push-up position with your feet on the bench and your hands on that floor. Pump out as many reps as possible to tear those upper pecs, then immediately drop your feet to the floor and go to failure on standard push-ups to torch those middle pecs. After that, put your hand on the bench and feet on the floor to blast those lower pecs.

10 Most Irritating Shits Likely To Happen In The Gym

1. A crowd of dudes fucking up your flow of workout.

Do Girls really give a SHIT about muscles ?

Do Girls really give a SHIT about muscles ?

Most of the average joes start lifting weights because they think that getting shredded and jacked will hlp them get laid.

After a while, it starts to become more important to impress other guys in the weight room. Imagine yourself lifting the heaviest weight in the gym and all eyes are on you. It will be a tremendous boost to your ego and after a while you will be working your ego and not the weight.

Finally, the enlightened individuals who sticks around, are the ones who will eventually come to the realization that the only good reason to lift weights is for yourself. This is because nobody gonna give a fuck about your determine or passionate you are, they are only focusing on the end product of your body. Make yourself as your own motivation and you will never be demotivated because after all you are doing it for yourself because you love lifting heavy-ass weights.

Enlightenment aside, the QUESTION is still debatable, are girls attracted to muscular physique? More specifically, are the girls you actually want to be with attracted to muscle.

There is certainly no true scientific answer to this question because it depends on each individual preferences; human sexuality is far too variable.

Women are attracted to different things, at different stages of their life, at different times of the month. Generally women prefer dominant male, and there is certainly something to be said about extremely muscular physiques triggering primal emotions of dominance in women.

In most of the cases, a significant improvement in your physique will result in increased success in women. But, this statement is not always true with everybody because, in my experience, there is actually a threshold of muscularity that can result in reverse prejudice and negative stereotyping by the opposite sex.
Lack of depth, lack of intelligence, simple mindedness, aggressiveness, insecurity, and narcissism are all perceived traits that bodybuilders must now overcome. Unfortunately, most women doesnt recognize that the fact an impressive physique is not build in a day with steroids as Rome is not build in a day too. Many are ignorant that a bodybuilder is by definition a hard worker, relentless experimenter and enthusiastic researcher. The true attributes on display are goal setting, discipline, determination and follow through.

The Reverse Meathead Effect

The very fact that there's a negative stereotyping exist leaves the muscle man with a golden opportunity to prove women who were stereotyping were wrong.

Overcome the initial negative impression, and you will win women's heart. There is nothing women love more than the classic archetype of the battle hardened brute with a heart of gold.

It all comes back to the mundane answer you have heard gezillion of times before, personality is the most significant factor in regards to getting laid. Becoming incredibly fit and muscular is not the magic potion most guys expect it to be. The actual truth is the confidence gained by your achievements in the gym may have a greater impact on your cockmanship than your actual physique.

Most women dont notice as much as you think

Hot chicks like a man with a great body, but what guys failed to recognize is the fact that the ladies don't analyze men's bodies with the same competitive eye that guys have when guys are comparing with one another. it tends to be an overall judgement, as opposed to guys who can fall in love with a nice-round ass or spectacular set of bouncing tits.

Many guys are disappointed at the fact that women are unable to differentiate the difference between an average body type and an athletically trained body type until you are in an intimate setting with your shirt off.

One thing's certain, when she "accidentally" feel your abs through your shirt and gives you the look, you know you have nailed it pretty good.

What male body parts do girls find attractive

Not surprisingly, when women are polled they most often respond with the beach muscles; arms, abs, and chest. A large number of women also seem to like a man with a great ass. The problem is people’s behavior in real if life is not dictated by how they respond to polls and questionnaires. The truth is, overall factors play a far more important role in determining attraction than individual body parts. Attributes that convey strength and masculinity such as height and shoulder width are what really flip the right evolutionary switches. Can’t forget the much lusted after abdominal V-Taper, they love that shit too.

Conclusion 

Lifting weights will not magically transform you into a golden Adonis with women crawling at your feet, but if that's the only reason you are lifting weights then you are fucked anyway. So, lift to improve yourself and not to please anybody else except yourself.

Hyphy Mud: Cheapest Pre-Workout

Pre-workout factor: Caffeine => Its The Highly Beloved & Most Ingested Drug In The World

Ever since the ancient Chinese civilisation brewed the first cup of coffee and the Ethiopian herders saw their
goats hopping about after munching coffee beans, we have been utilizing caffeine for various purposes.
Every supplements have their own strength and their weakness is sometimes due to their overpowering strength.

Used the right way, caffeine can provide a continuous healthy stimulating effect for both the brawn and brain.

Use. Don't Abuse

"Next to creatine, caffeine is probably the most effective performance-enhancer," says Jose Antonio, PhD, CEO of the international Society of Sport and Nutrition.

This is because caffeine can increase muscle endurance, in which means more reps, more sets, greater intensity and longer sessions. => BIGGER MUSCLES

Caffeine doesn't directly affect muscles; instead it influences the central nervous system (CNS) to increase your pain threshold. Your pain threshold will determine how much pain that your body is able to withstand and by having larger pain threshold, its easier to push through the final few reps which will actually make the muscle grow.

Tolerance Level

You need to find your ideal tolerance level for your body weight because overindulging will result in caffeine intoxication such as insomnia, overexcitement, restlessness and some severe cases involve muscle twitching and rambling thought and speech.

Use the trial-and error approach in order to find the sufficient dosage for your body. If you encounter any of the symptoms mentioned above, reduce your pre- and postworkout concentration. In this case, less can actually be more.

Hyphy Mud

Hyphy Mud is the cheapest alternative to make make your heart pumping and blood vessels explode. It has been the sole pre-workout in prison and the fact that we are able to see some of the biggest motherfucker from prison, it prove to be as effective as any other shit such as Neurocore or Jacked3D.

 Hyphy Mud is a combination of any other carbonated soft drinks ( Pepsi/ Coca-cola) which contain caffeine with instant coffee. The instant coffee must be grinded and easily dissolve with the soft drrink.

Instruction to prepare Hyphy Mud: 

1. Take a spoon full of coffee and put in the bottle ( NESCAFE- that's what I use )
2. Mix it with some soft-drink ( Pepsi / Coca-cola )
3. Stir that shit and drink that shit 

Muscle - Targeted Hypertrophy

In order to build a rock-thick solid physique, it requires a more measured or as we say 'scientific approach to it rather than simply  trying to lift as much weight as possible just to impress the girls in the gym. Thats's call working your ego rather than contracting your muscles.

To know how to train a muscle to achieve optimal growth, we must first explore its physical structure, specifically its biomechanic and fiber type composition. This very fact will enable us to choose the suitable rep range, weekly volume, intensity and rest period for optimal muscle hypertrophy.

Fast twitch fibers- low volume. long rest interval. high intensity, low frequency.

Slow twitch fibers- high volume. short rest period, low intensity and high frequency.

In conclusion, for maximum hypertrophy, you should always find a balance between volume, intensity and rest period.