Standing Abs Roller Progression

Abs Roller Progression - Knee Roll Out

 

Abs Roller Progression Stage 2, Roll out to the wall

Body Check after different diet

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From left to right 68kg, 72kg, 70kg, 72kg, 71kg

First photo was taken around last year march. I just started working at NutriFirst and I wanted to get a better body.

2 months later I bulk up to 72kg and subsequently i continued bulking to 74kg by eating like 3000 calories everyday with the help of pass gainers and a lot of food. I don’t really watch my diet but i try to avoid deep fried food, high sugar (canned drinks) or processed food (hotdog, MacDonald)

3rd photo was after the standard chartered marathon in 2012. That time i drop my weight all the way to 68 kg for the run. It was pretty easy for me to lose muscle weight, i stop eating high amount of calories and totally stop lifting weights for one month and I drop about 6kg. After the marathon i started doing my usual bulking but this time, i did not use a mass gainer as i am able get my calories from food alone. 4th photo is around MAY.

The last photo is the most recent one for 2 July 2013. Where i started my intermittent fasting.

Intermittent fasting -Week2- Vascularity

Recently i am really addicted to getting more vascular.

How can you get more veins to show?

1. high protein low carb diet
• it will help your body to use more fats as energy instead of using carbs. This is especially helpful is you workout fasted in the morning, working fasted in the morning is said to be able to increase fat burn by 20% more than normal workout timing!
2. shred more fats
• the main reason why your veins is showing is because your fats is thinning out. you hardly see fat people with veins right.
3. take some Nitric Oxide supplement like arginine product
• Arginine is a vasodilator. it helps to relax the blood vessel and increase blood flow.
• http://www.nutrifirst.net/view_products.asp?catid=39&categoryname=NO2-NitricOxide
4. Lift heavy ass weight with proper form
• if you are lifting heavy with proper form you will be putting the muscle under a more stressful environment in turn tearing more muscle fiber. To recover yourself during workout the body will call more blood to flow to that particular muscle group (the pump). therefore it creates more vascularity.

3rd week intermittent fasting

Doing intermittent fasting for 16(fasted)/8(feast) hour or sometimes 18/6 hour. I dont have a fix plan it really depends on how hungry i feel each day.

i really do feel more vascular now and more definition is coming out. weight did increase by a bit.
but normally we dont only go by how much weight you increased, it is not that accurate become what we want now is only muscle gain.

muscle gain and fat lost so weight will be hover around the same. if my prediction is right, after dropping a few more percentage of body fat, we weight should start to rise. Shall see how it goes!

All the best people.