Sharing. Tips.

6 pack routine:

Regular crunches on floor (with 2 plates of 25lbs on my chest) 3 X 25
Rope crunches (hold 2 secs at the bottom for max squeeze) 3 X 20
Hanging leg raises (knees 45 degree) 4 X 25
Twisting with Lat Pulldown bar 10 mins

power meal and supps before workout:

This is the meal that gives you the strength, endurance and pump during a workout. I take it one hour before hitting the weights. Never train on empty stomach even if losing bodyfat is your goal. What you put in your mouth is more important than starving in this regard.
Go for a slow digesting carbs ie oats, rice, whole wheat bread for sustained energy during an intense training session. Have a small serving of protein ie fish and eggs (i prefer this coz it doesnt fill up my stomach to much) to keep you in an anabolic state (muscle building phase). I also like vegetables. All veges (esp leafy types) that contain fibers to slow down digestion. Slower digestion/ absorption means better energy, endurance n muscle building in the next 3 hours or so after you eat.
You wanna keep your blood sugar level constant.


2 cups of oats (5 tablespoons of dry oats in water)- 1 hour prior
aprrox 250g of dory fish
1 cup of spinach
1-2 glasses of water (always keep hydrated!)
1000mg vit C
B complex
50mg Zinc

Supps- during workout (add more water and sip slowly):
1 scoop whey
5 g glutamine
3 g BCAA
5 g creatine

Typical Diet for Quality Mass (off season)

Typical Diet for Quality Mass (off season)

Meal 1:
2 Cups of Oats in water or low fat milk (bout 4 tablespoon of dry instant oats)
5 eggs any style (preferable hard boiled or half boiled) 2 yolks
coffee/tea/low fat milk


Meal 2:
Tuna salad (1 can tuna in water) add vinegar and olive oil instead of traditional dressing
1 pc fruit


Meal 3 (lunch):

1 cup white/brown rice
2 grilled/steamed skinless chicken breasts
1 cup boiled veges


Meal 4:
Same as meal 2
or
Egg salad (5-8 hard boiled egg whites)
or
Whole wheat roast beef sandwich (easy on dressing!)


Train (max 1 and a half hour)

Right after training hv your whey protein shakes in water with 5-10g of creatine and 5-10g of glutamine


Meal 5 (dinner):**

Same as meal 3
or
2 medium size baked/boiled potatoes
2 grilled chix breast/ 1 steamed whole fish/ 300g lean steak
mixed salad
1 pc of fruit


Meal 6 (before bed):

5-8 egg whites
or
protein shakesin water (whey or casein)


Tips:

Above is an estimation of the amount of food for a 85-90kg bodybuilder. You have to adjust the amount according to your weight. I dont count calories. I make sure i eat at least 6 small meals spaced evenly thru'out the day. Each meal must contain a source of protein for positive nitrogen balance in our body.

Can have a cheat day in a week . Eat whatever you want reasonably. Yummy!

** MEal 5 (dinner)- skip the carbs on non training days. In general eat lower carbs on non training days. Can also skip carbs in other meals on non training days.

Can use herbs ie ginger, onions, garlic, pepper, fresh chillis, etc etc in cooking. Opt for grill and steam or boil.

Use olive oil in salads. Also take fish oil/flaxseed oil for good fats that our body needs.

If above diet fills you up too much you can reduce the amount. If hungry, you can increase the amount. MAKE SURE the type of foods stays about the same.

Drinks at least 8 glasses of water daily.

No-Nonsense Quad Routine From Wong Hong Sifu

No-Nonsense Quad Routine:

Leg Extension 2 X 30 (warm up with light weight)
real set 5 X 8-12
double set 1 X 10/10/10/10

Free Squats 5 X 8-12
superset
1-leg Leg Press (45 degree) 5 X 10

Hack Squats 5 X 8-10
superset
Walking Lunges 5 X 10 each leg

Free Squats 2 X 25 (light weight)

Leg Extension 1 X 30 (light weight for finishing pump)

Adductor 3 X 20


* Above routine is strictly for pro level. You need to adjust the volume and intensity according to your level.

* Wear a lifting belt when doing heavy squats. Use your leg to push the weight not your back/lower back. If you ar eusing your lower back, then its too heavy. No boucing at the bottom.

* Stretch in between sets.

* Reminder, not everyone can try this. If you manage to finish the workout with enough intensity, i can guarantee you will be limping for a few days. Cheers

Tips from Wong Hong sifu

Wong Hong

Morning folks. Time to get huge! Best mass builder exercises in particular order:

Chest:
1. Bench press
2. Incline press
3 Flyes
4. Pullover

Back:
1. Dumbell Rows
2. Barbell Rows (can also be don on Smith machine)
3. Deadlifts
4. Shrugs

Biceps:
1. Barbell Curls
2. Dumbell curls
3. Preacher

Triceps:
1. Bench dips
2. Skullcrusher
3. Close grip bench

Shoulders:
1. Military press
2. Dumbell press
3. Bent over laterals
4. Upright rows

Quads:
1. Squats
2. Leg press

Hams:
1. Stiff leg deads
2. Lying leg curls

Teller Reveals His Secrets

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According to magician Teller, "Neuroscientists are novices at deception. Magicians have done controlled testing in human perception for thousands of years." (Jared McMillen / Aurora Select) 

In the last half decade, magic—normally deemed entertainment fit only for children and tourists in Las Vegas—has become shockingly respectable in the scientific world. Even I—not exactly renowned as a public speaker—have been invited to address conferences on neuroscience and perception. I asked a scientist friend (whose identity I must protect) why the sudden interest. He replied that those who fund science research find magicians “sexier than lab rats.”

I’m all for helping science. But after I share what I know, my neuroscientist friends thank me by showing me eye-tracking and MRI equipment, and promising that someday such machinery will help make me a better magician.

I have my doubts. Neuroscientists are novices at deception. Magicians have done controlled testing in human perception for thousands of years.

I remember an experiment I did at the age of 11. My test subjects were Cub Scouts. My hypothesis (that nobody would see me sneak a fishbowl under a shawl) proved false and the Scouts pelted me with hard candy. If I could have avoided those welts by visiting an MRI lab, I surely would have.

But magic’s not easy to pick apart with machines, because it’s not really about the mechanics of your senses. Magic’s about understanding—and then manipulating—how viewers digest the sensory information.

I think you’ll see what I mean if I teach you a few principles magicians employ when they want to alter your perceptions.

1. Exploit pattern recognition. I magically produce four silver dollars, one at a time, with the back of my hand toward you. Then I allow you to see the palm of my hand empty before a fifth coin appears. As Homo sapiens, you grasp the pattern, and take away the impression that I produced all five coins from a hand whose palm was empty.

2. Make the secret a lot more trouble than the trick seems worth. You will be fooled by a trick if it involves more time, money and practice than you (or any other sane onlooker) would be willing to invest. My partner, Penn, and I once produced 500 live cockroaches from a top hat on the desk of talk-show host David Letterman. To prepare this took weeks. We hired an entomologist who provided slow-moving, camera-friendly cockroaches (the kind from under your stove don’t hang around for close-ups) and taught us to pick the bugs up without screaming like preadolescent girls. Then we built a secret compartment out of foam-core (one of the few materials cockroaches can’t cling to) and worked out a devious routine for sneaking the compartment into the hat. More trouble than the trick was worth? To you, probably. But not to magicians.

3. It’s hard to think critically if you’re laughing. We often follow a secret moveimmediately with a joke. A viewer has only so much attention to give, and if he’s laughing, his mind is too busy with the joke to backtrack rationally.

4. Keep the trickery outside the frame. I take off my jacket and toss it aside. Then I reach into your pocket and pull out a tarantula. Getting rid of the jacket was just for my comfort, right? Not exactly. As I doffed the jacket, I copped the spider.

5. To fool the mind, combine at least two tricks. Every night in Las Vegas, I make a children’s ball come to life like a trained dog. My method—the thing that fools your eye—is to puppeteer the ball with a thread too fine to be seen from the audience. But during the routine, the ball jumps through a wooden hoop several times, and that seems to rule out the possibility of a thread. The hoop is what magicians call misdirection, a second trick that “proves” the first. The hoop is genuine, but the deceptive choreography I use took 18 months to develop (see No. 2—More trouble than it’s worth).

6. Nothing fools you better than the lie you tell yourself. David P. Abbott was an Omaha magician who invented the basis of my ball trick back in 1907. He used to make a golden ball float around his parlor. After the show, Abbott would absent-mindedly leave the ball on a bookshelf while he went to the kitchen for refreshments. Guests would sneak over, heft the ball and find it was much heavier than a thread could support. So they were mystified. But the ball the audience had seen floating weighed only five ounces. The one on the bookshelf was a heavy duplicate, left out to entice the curious. When a magician lets you notice something on your own, his lie becomes impenetrable.

7. If you are given a choice, you believe you have acted freely. This is one of the darkest of all psychological secrets. I’ll explain it by incorporating it (and the other six secrets you’ve just learned) into a card trick worthy of the most annoying uncle.

THE EFFECT I cut a deck of cards a couple of times, and you glimpse flashes of several different cards. I turn the cards facedown and invite you to choose one, memorize it and return it. Now I ask you to name your card. You say (for example), “The queen of hearts.” I take the deck in my mouth, bite down and groan and wiggle to suggest that your card is going down my throat, through my intestines, into my bloodstream and finally into my right foot. I lift that foot and invite you to pull off my shoe and look inside. You find the queen of hearts. You’re amazed. If you happen to pick up the deck later, you’ll find it’s missing the queen of hearts.

THE SECRET(S) First, the preparation: I slip a queen of hearts in my right shoe, an ace of spades in my left and a three of clubs in my wallet. Then I manufacture an entire deck out of duplicates of those three cards. That takes 18 decks, which is costly and tedious (No. 2—More trouble than it’s worth).

When I cut the cards, I let you glimpse a few different faces. You conclude the deck contains 52 different cards (No. 1—Pattern recognition). You think you’ve made a choice, just as when you choose between two candidates preselected by entrenched political parties (No. 7—Choice is not freedom).

Now I wiggle the card to my shoe (No. 3—If you’re laughing...). When I lift whichever foot has your card, or invite you to take my wallet from my back pocket, I turn away (No. 4—Outside the frame) and swap the deck for a normal one from which I’d removed all three possible selections (No. 5—Combine two tricks). Then I set the deck down to tempt you to examine it later and notice your card missing (No. 6—The lie you tell yourself).

Magic is an art, as capable of beauty as music, painting or poetry. But the core of every trick is a cold, cognitive experiment in perception: Does the trick fool the audience? A magician’s data sample spans centuries, and his experiments have been replicated often enough to constitute near-certainty. Neuroscientists—well intentioned as they are—are gathering soil samples from the foot of a mountain that magicians have mapped and mined for centuries. MRI machines are awesome, but if you want to learn the psychology of magic, you’re better off with Cub Scouts and hard candy.

Top 100 Gym Quotes

• .
• Get ripped, get laid
• Pain is weakness leaving the body
• Being defeated is often a temporary condition. Giving up is what makes it permanent.
• Failure is only a temporary change in direction to set you straight for your next success.
• If you fail to prepare, you prepare to fail
• The worst thing you can be is average.
• Go hard or go home.
• EAT BIG, LIFT BIG, GET BIG!
• When it starts to hurt, thats when the set starts.
• THE HARDEST THING ABOUT EARNING A TITLE IS THE ABILITY TO LIVE UP TO IT
• With great size comes great responsibility
• Ain’t nothing to it but to do it.
• I’m not here to talk.
• Squat till you puke.
• To achieve something you’ve never had before, you must do something you’ve never done before.
• Doubt me, hate me, you’re the inspiration I need
• You are born weak and die weak, what you are in between those two periods of time is up to you
• I don’t care how many reps you do, as long as you lift girl weights you’ll get a girl body!
• Strength Within, Pride Throughout
• Hard work beats talent when talent doesn’t work hard.
• Winners Train, Losers Complain.
• A winner never whines.
• You don’t demand respect, you earn it.
• Good is not enough if better is possible.
• If the bar ain’t bending you‘re just pretending
• Character is who you are when no one’s watching
• The only time Success comes before Work is in the dictionary
• I had the goal to be the best from day one.
• No pain, no gain!
• Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weights!!
• Never say the skys the limit when there are footprints on the moon.
• More pain, more pussy
• Life´s too short to be small
• Expecting the world to treat you fairly because you’re an honest person is like expecting the bull not to charge you because you’re a vegetarian.
• Be proud, but never satisfied.
• Some people want it to happen, some wish it would happen, others make it happen.
• Only you get out, what you put in
• If you dont live for something you’ll die for nothing
• You must do what others don’t, to achieve what others won’t
• Yeah, I had a girlfriend once, but she couldn’t spot me, so what was the point?
• Obsession is what lazy people call dedication.
• The worst thing I can be is the same as everybody else. I hate that.
• For every person who doubts you, tell you that you will fail, try twice as hard to prove them wrong.
• Cardio? Is that spanish?
• Build your body, build your character
• i do it because i can, i can because i want to, i want to because you said i couldn’t
• I’m not on steroids, but thanks for asking…
• STAY WEAK. I needed those plates anyway.
• I got 99 problems but a BENCH ain’t one.
• When the going gets tough the tough gets going
• If you’re not first, you’re last.
• you cant flex fat so shut up and lift
• train hard, so they dig deeper than 6 feet into the ground.
• You want results, then train like it
• Light days? Whats that? … Some kind of tampon?
• Fall down seven times, get up eight .
• When my body ‘shouts’ STOP, my mind ‘screams’ NEVER .
• If you always do what you have always done, you will always get what you have always got .
• The best way to predict your future is to create it.
• You don’t drown by falling in the water; you drown by staying there.
• There are so many people out there who will tell you that you can’t. What you’ve got to do is to turn around and say – watch me.
• The more you train, the more people there are who are weaker than you
• When you’re not training, someone else is .
• Men shouldn’t hide weakness, they should kill it .
• The pain of today is the victory of tomorrow .
• If your out of breath, dizzy, feel like vomiting, can’t remember your name, you are on the right road .
• Of course its heavy, thats why they call it weight.
• Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable
• Squat! Because somewhere there’s a girl warming up with your max.
• Cheat on your girlfriends, not on your workouts.
• A pint of sweat will save a gallon of blood.
• Second place is just a spot for the first looser .

The Slow- Carb Diet from WONG HONG SIFU!

The Slow- Carb Diet:

Its more for weight watchers rather than bodybuilders. I think its a sensible diet. They did a research and found tht its possible 

to lose 9 kg of bodyfat in 30 days by optimizing exercise , diet and/or supplement regiment.
I got this from a book im reading. Good stuff so im again sharing wtih you guys :)

Rules # 1:

Avoid 'white' carbohydrates. This includes rice (even brown rice), potatoes, cereals, bread, pasta, capati, naan etc. These foods are prohibited except within 30 mins after finishing weight resistence training.

Rule # 2:

Eat the same few meals over and over again . This is the hard part. Diet can be very boring but there are still a variety of foods to choose from.

Proteins: whole eggs (less than 5 a day)
chix breast, thighs
lean beef
fish
lentils (daal)
black beans, soya beans

Legumes and veges: brocolli, cauliflower, spinach, asparagus,
peas, green beans. U can eat these as
much as possible.

Pick 3-4 meals a day from the above foods and repeat them.

Breakfast , Lunch, Mid afternoon snack (smaller portion), exercise, dinner.


Rule # 3:

Dont drink calories. Drink massive amount of water. Unsweetened tea, coffee (no more than 2 tablespoon of cream) n no/ low calorie beverages are ok (limit to 2 cans of diet sodas aday as aspartame can stimulate weight gain. Do not drink milk, normal soft drinks and juice. Alcohol is NO NO. full of empty calories if u wanna lose weight.


Rule # 4:

Dont eat fruit. This is coz its principle sugar (fructose) can be converted to fat more easily than almost all types of other carbs. Hard to believe huh?


Rule # 5:

Take 1 day off per week. Just eat what you are craving for on this day. Yummie!! Cheating increases metabolism so its easier to lose fat in the long run. Its good for the brain too. U wont go crazy from eating the same thing all the time.

Thats' it folks. 5 simple rules to lose weight /body fat. Cheers

Wong Hong