kaki akan berasa sakit bila saya turn tgga dri rumah
apakah senaman tg perlu saya lakukan utk jadi sperti sedia kala

saya baru seminggu join fitness first - for muscle gain..soalan saya , senaman apa yg patut saya lakukan utk muscle gain..fyi , berat saya sekarang adalah 75kg dan tinggi 1.73cm..saya confuse samada terus angkat besi ataupun kuatkan otot lengan dan kaki terlebih dahulu..please response ya…i need ur feedback…TQ

terima kasih kerana awak buka laman web ni..byk ilmu yg saya pelajari dlm web nie..

soalan saya 1 saja..berapa lamakah masa yg sesuai utk kita melakukan senaman di gym?1 jam or 2 jam? need ur profesional advise..tq

Bulking up is about 3 things
1. Overall Nutrition (you gotta makan frequently)
2. Weight training to stimulate muscle growth
3. Lastly, yes supplements do help if you know what you are looking for

This is my recommendation based on importance:
1. Get a simple 100% whey protein supplements (http://maxtrition.com.my/store/Protein/c22/index.html) like ISS Whey, Dymatize Whey, Champion or ON 100% Whey. All are pretty much the same…macam beli susu…its all bout personal taste and preference. Whey protein is taken 2x per day especially immediately before and after your workout (hence you bole Nampak guys in the locker-room minum all these supps there…timing is important)
2. Creatine would be my next choice if you are looking to add muscle mass. Go for a simple creatine power like Champion Nutrition (http://maxtrition.com.my/store/p217/Champion&%2339s-Power-Creatine-1000g/product_info.html) (its more economical)..if you have more budget, go for BSN Cellmass (http://maxtrition.com.my/store/m14/BSN/p93/BSN-CellMass-Creatine-1.41lb/product_info.html)

All do take a look at my book (http://maxtrition.com.my/store/Books/c35/index.html) . It details everything from nutrition, weight training and supplements for weight/muscle gain.

If you ada any questions or nak order…you boleh contact us online or call Watie @ 016-6880304.

Thanks.

Kevin

A little bit abt me, I’m 65kg and 168cm in height. Basically I exercise at the gym 3-4 days a week - lunch time (yeah, I skipped my lunch but had my breakfast and eat after the workout). My objective is to achieve a solid athletic/muscular (not bulky) figure - esp to build up my chest (pectoral?) muscle and probly the abs as well. I usually start my exercise with a 15 mins run (2km+) on the threadmill and followed by weight training. I’ve been going to the gym consistently for abt 2 months now but the outcome/progress is very slow. From my readings, sports nutrition and supplements do help but I don’t know what to choose and which to buy.

Thus, I need your advice and suggestion on the nutrition (esp for a busy working fella like me) and supplement so that I can get good results for my workout.

I just enter one of the fitness center kat KL ni..as usual la…mesT nk dptkan bentuk badan yg tegap n cantikkan..tp I ada problem skit ni…my FAT % right now is 30.4 % n my FAT MAS was 27.4kg…so rite now..mcm mana nk dptkan FAT % n FAT MAS yg idea melalui pemakanan n senaman…hope u can help me wit ma problem…

regards,
Sham