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Originally posted by audydotnet at 27-12-2008 05:42 PM 
elo geng2 binabodi....
aku masuk just nak lepas geram... dah dekat 3 bulan workout, harem tak nampak result! so semalam aku makan nasi telur bistik, kek 3 slices, twiesties 2 bungkus, caldbury ...
rutin yg terlalu ringan, tak workout major bodyparts, tak taxing, sbb tu result tu slow, bukan tk ada
Originally posted by audydotnet at 27-12-2008 07:52 PM 
aku tak ambik suppliment, protein shake or what soeva. Tapi tiap2 hariaku makan 2 biji telur at least. then, 3-4 hours before exercise akumake sure aku ambik source of carbs and protein... mcm ...
diet yg tak optimal. 2 biji telur? takut dgn protein tp ambik carbs yg bnyk tu. jgn dengar karut marut org protein yg terlbih akan kuar ikut air kencing, bkn disimpan sbg lemak.
cuba digest post aku kt sebuah forum ni.
nak hilang lemak, kene tau apa tu lemak.
ok, kita bermula apakah lemak secara general?
lemak ialah energy reserve, boleh dikatakan sumber tenaga KEDUA selepas karbohidrat <_<
ok, hari2 kita makan kan? bnyk benda yg kita makan ialah karbohidrat contohnye nasi,
apabila dimakan dan dicerna, karbo akan jadi glycogen, iaitu sumber tenaga di dalam darah
cuba rujuk rajah di bawah, itu ialah sumber tenaga dlm badan kita, sumber pertama ialah glycogen dan kedua ialah fat
Glycogen
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Fat
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apabila kita melakukan aktiviti, glycogen akan digunakan
Glycogen
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Fat
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perasan tak ia berkurang kerana kita melakukan aktiviti? dan perasan juga Fat tidak berkurang langsung? kenapa ini terjadi? sebab Fat ialah ENERGY RESERVE.
berbalik kepada soalan saudara, camne nak kurangkan lemak (fat) anda perlukan caloric deficit yang tidak melampau dari jumlah BMR supaya kandungan glycogen dalam darah sedikit sahaja.
ini bertujuan supaya apabila glycogen sudah habis, FAT akan digunakan sbg sumber tenaga.
aktiviti yang dimaksudkan mungkin sukan, atau exercise, atau apa sahaja aktiviti fizikal.
perlu diingat bahawa setiap aktiviti memerlukan kalori yg berlainan.
LEGEND :
Carbs = karbohidrat
Fat = lemak
Glycogen = glukosa yang telah tercerna + molekul air
Caloric deficit = kekurangan kalori
BMR = basal metabolic rate
Disclaimer **
di sini saya menggunakan terms yg agak senang difaham. mungkin ada pelajar/profesor nutrisi/sains sukan yg tidak bersetuju dgn pendapat di atas, tetapi penerangan begini adalah antara yg senang difahami
Chow |
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Originally posted by batabaka at 27-12-2008 08:10 PM
protein yg terlbih akan kuar ikut air kencing, bkn disimpan sbg lemak.
correct me if im wrong... tapi bro... nih lah 1st time aku dengar protein yg lebih kuar ikut air kencing...
kalau vitamin tu ade la benarnyer... hehehe no offence :victory:
mmg aku blaja kat sekolah dulu protein yg berlebihan boleh tukar jadi lemak.. tak tau plak kalau silibus sekarang diaorg dah tukar fakta.. hemmmm.... 
tapi tadi aku try google.. and this is what i found...
What happens to the protein: It is broken down into building blocks known as peptides. Then, it is further broken down and it becomes amino acids. The amino acids are absorbed through the small intestine's lining and enter the blood stream. From here, some of the amino acids build the body's protein stores. Excess amino acids are converted to fats and sugars and follow the paths described above. This is such a simple concept, but many people still believe that consuming lots and lots of protein will put muscle on their bones. Don't be fooled by this notion! Even excess protein turns to fat.
another source of info plak telling pasal...
Muscles Don't Turn into Fat
Muscles can't possibly turn to fat. When you exercise, your muscles become larger and stronger because exercise causes extra protein building blocks, called amino acids, to deposit in muscles. All day long, amino acids pass from your muscles into your bloodstream and then back into muscles, with exercise as the major stimulus to force amino acids back into muscles. When you stop exercising, fewer amino acids go back into muscles and they become smaller. Amino acids that do not go back into muscles, are picked up by your liver. Since your body has no way to store extra protein, your liver uses them for energy or converts them into fat. So if you stop exercising, you have to eat less or you will become fat, but muscles never turn into fat. |
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err...dah kat kul 9 ar... malas la plak nak pegi gym... hehe... walaupun gym aku tuh bukak 24/7... tapi tgk midnite movie best gak malam ni... bini kat kampung, esok keja malam... 
anyway guys.. thanks for your info and advices... kan best kalau boleh join gym ngan korang skali.. baru besemangat... ini sorang2 kat gym bosan betul... |
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apa yg aku bljr hanya carbs stored into fat. even fat tak disimpan sbg fat (oily yg kita makan tu)
ada artikel sblm ni....kalo jumpe aku pos ok?
masih bnyk lagi debata dan studies dan fakta dlm bidang ni, masing2 nak prove diorg btul.
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Originally posted by batabaka at 27-12-2008 08:10 PM 
rutin yg terlalu ringan, tak workout major bodyparts
boleh ko explain lebih tak pasal rutin yg ringan tu? aku surf website, more or less diaorg bagi rutin mcm nih ja.. itu lah yg aku ikut 3 bulan bulan ni, cuma aku ada skip satu dua rutin mcm bhgn kaki dan aku combine semua buat total body workout instead buat selang2 hari mcm kat bawah ni. Takkan sbb tu jer tak nampak kesan lansung? pelik ar... mesti ada yg tak kena dgn exercise aku ni... korang brapa lama baru betul2 nampak shape?
Ni contoh yg aku jumpa kat internet...
Level: Intermediate Workout
Mon - Chest, Triceps, Abs (30min)
Tue - Cardio (30min)
Wed - Back,Biceps,Abs (30min)
Thu - Cardio (30min)
Fri - Shoulders,Legs,Abs (30min)
Sat - Cardio (30min)
Sun -Rest
Total = 3hrs/week
- Chest - 3 sets of dumbbell flys, dumbbell press, &pushups
- Triceps - 3 sets of french press
- Back - 3 sets of overhand pullups & dumbbell rows
- Biceps - 3 sets of dumbbell curls & underhand grip pullups
- Shoulders - 3 sets of alternate shoulder press & side raises
- Legs - 6 sets of lunges
- Abs - 3 sets of crunches
- Cardio - jog, brisk walk or bike
details at http://scoobysworkshop.com/
[ Last edited by audydotnet at 27-12-2008 09:54 PM ] |
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aku tak bape ingat sgt.. satu ketika dulu masa tgh ghairah cari mcm2 info.. aku terbaca artikel pasal lemak, protein, carb etc etc..
yg aku faham, protein berlebihan akan ditukarkan jadi carbs, dan carb berlebihan ditukarkan jadi lemak.. ni sumer tindak balas kimia dlm badan melalui enzim2 bagai..
tetapi penukaran dr protein ke carb nih bukan lah satu level conversion.. conversion melalui 3 - 4 level ikut jenis amino acid (ikut darjah complexity).. so ambik masa jugak.. kekadang belum sempat tukar dah dikumuh jadi air kencing,..
penukaran carbs kepada simple sugar (glucose) pon sama jugak.. ikut jenis complexity.. lagi complex molekul carb tu lagi byk level conversion kena dilalui.. sbb tu ada pengkelasan carb mengikut glycemic index.. lagi rendah GI, lagi lambat kadar penyerapan glucose dlm darah.. so insulin spike boleh dikawal.. kurang risiko diabetes..
lemak pon camtu gak.. tak sumer lemak itu memudaratkan.. yg penting kita tahu mana bagus mana tak bagus.. paling patut dielakkan sama sekali ialah lemak yg dipanggil " artially hydrogenated fat" atau nama moden nye "Trans fat".. selain tu lemak yg dipanggil "Saturated fat" pon kalu boleh dielakkan.. byk kan pengambilan lemak ikan yg byk mengandungi Omega 3, 6, 9.. unsaturated fat dari kekacang.. bagus utk mengawal level kolesterol...
sekian..  |
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Reply #648 dexa's post
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lengan berurat2 dawai boleh gak jadi petunjuk kepada body fat %.. kan kan kan?? |
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Originally posted by audydotnet at 27-12-2008 09:52 PM
boleh ko explain lebih tak pasal rutin yg ringan tu? aku surf website,more or less diaorg bagi rutin mcm nih ja.. itu lah yg aku ikut 3 bulanbulan ni, cuma aku ada skip satu dua rutin mcm b ...
aku kata ringan sbb bodyparts tu kecil. contohnye triceps + biceps tu brape percent je dari total muscle kt badan bro tu. so tenaga yg digunakan pun tak bnyk, wpun bro ada mengalami muscle fatigue.
bodyparts yg besar mcm otot2 back, legs, dan juga chest.
dan juga wat permulaan try tumpu exercise compound dan elakkan mesin dulu.
compound exercise ni memerlukan major muscle dan juga stabilizer muscle berkerja bersama.
Contohnye freeweight squat, selain melatih kaki, juga melatih core muscle untuk keseimbangan badan.
Untuk back exercise, jgn lupa masukkan pull-ups dan juga deadlift.
Untuk chest, sbg permulaan gunakan barbell lagi senang nak handle barbell dr dumbbell yg berat.
kalo rasa nk start balik, sbrnye 3 ni je dah cukup, basic foundation nk build strenght.
bench press, military press, squat. >> sebulan dah cukup.
agak2 dh ckup kuat base boleh buat split bodyparts
Originally posted by alpha_dansei at 27-12-2008 11:01 PM 
aku tak bape ingat sgt.. satu ketika dulu masa tgh ghairah cari mcm2 info.. aku terbaca artikel pasal lemak, protein, carb etc etc..
yg aku faham, protein berlebihan akan ditukarkan jadi carb ...
benda ni kompleks tp syiok
Chow |
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pertama kali gak aku dengar yg excessive protein akan bertukar jadi fat? mana ko dapat source nih...?
betul kata bro batabaka, isu nih memang selalu nutritionist debate...x tau la sapa betul...tapi pada aku...macam tak logic plak protein tukar ke lemak....
Kalau makan banyak carb, pastu exercise, badan akan gunakan carb yg kita makan sebagai tenaga..dan tak usik dah lemak yg sedia tersimpan dalam badan. so kalau nak cepat turun berat badan..kene la kurang kan carb dan lebihkan protein + sayur2 hijau  |
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aku try google kat ASJM tp nanti lah..
kat Wiki ada tulis sket in general..
http://en.wikipedia.org/wiki/Protein_in_nutrition
Excess consumptionBecause the body is unable to store energy in the form of protein,excess consumed protein is broken down and converted into sugars orfatty acids. The liver removes nitrogen from the amino acids, so thatthey can be burned as fuel, and the nitrogen is incorporated into urea,the substance that is excreted by the kidneys. These organs cannormally cope with any extra workload but if kidney disease occurs, a decrease in protein will often be prescribed.[15] |
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mcm best jer benang nih...huhu..
nak join leh...minat gak bab built up badan nih..tp yelah...agak busy..huhu |
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Originally posted by pressor at 28-12-2008 12:59 PM
mcm best jer benang nih...huhu..
nak join leh...minat gak bab built up badan nih..tp yelah...agak busy..huhu
join join, jgn tak join... aku pun mula2 nak start dulu teruja gak... skrg ni da masuk 3 bulan workout dah jadi konpius... aku rasa mungking masuk bulan ke-4 nih dia punya period peralihan pra-matang kot... hehehe
sebelum nih aku selak2 magazine... tgk iklan2... sebulan ja, badan dari gemok gedempol jadi berketul ketul otot. Ingat ada harapan ar nak jadi macam tu.. tapi last2... hampeh...
apapun aku rasa ada imporvement ar sket... sbb aku start diet kalau tak silap bulan 6, 2008... sbb bulan 8 tu nak kawin! kuang 3x...
sampai skrg.. aku dah boleh pakai balik suar lama saiz 32... sebelum ni membesar sampai saiz 36... berat aku penah catat last year kalau tak silap 84kg. Tapi skrg dah 70kg. Tinggi aku 170cm. So aku nak target kalau boleh between 62-65 kg. Baru berat ideal.. hehe
Tapi berat aku nih mmg naik turun mcm bursa saham.. sejak tinggi aku dah tak naik2 nih (170cm).. paling ringan aku penah dapat 58kg, pastu naik 62kg, withing 6 month naik 65kg, within a year naik 72kg, pastu 75kg, pastu 70balik, pastu terus 78kg, pastu 72kg, naik pulak sampai 80kg, turun balik 75kg, naik balik 84kg(max), then turun sampai 75kg, stop... then turun jadi 70kg skrg... hahahaha.... bengong!! |
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Balas #654 audydotnet\ catat
aku...
training dekat2 setahun gak la, bru nmpk hasil...
itupun sbb buek kat rumah je...
cma bru2 nie je rajin menjejakkn kaki ke gym.... |
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sapa kat sini boleh bagi aku, simple rutin. yg tak berbelit belit... senang ingat, senang praktik, dan sesuai untuk yg pegi gym semingu 1 atau 2 kali? pastu bagi aku target time bila boleh nampak result. At least nampak muscle ngan orat2 sket pun takpe ah... so bila paling cepat boleh? aku nak restructure balik workout aku ni...
ish.. kalau korang calculate balik ar.. mcm geng2 yg masuk fitness first pa semua tuh... bayar kat 2rat sebulan... pegi ada la tak sampai 10 kali sebulan... membazir ar pulak rasa...  |
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mmg mahal pung tmpt exklusif mcm tu...
lgpun orang2 yg banyak duit je yg gi situ...heheheheh |
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Originally posted by chaoyunjie at 28-12-2008 04:03 PM 
mmg mahal pung tmpt exklusif mcm tu...
lgpun orang2 yg banyak duit je yg gi situ...heheheheh
tak semestinya gak... aku dulu time study lagi... dlm duit cukup2 makan, sanggup lagi masuk fitness first.. nak belagak mcm org kaya satu hal la... tapi mg fun and happening kat situ... mmg tak boring... aku ngan member aku sanggup parking moto jauh2 tak bagi org nampak sbb malu nak pegi fitness first naik moto!! hahaha... lawak ar pikir zaman muda2 nih.. skrg dah mampu sket... dah tak leh join plak sbb dok jauh kat hujung sempadan selongor and nogori... tempat tak membangun! ops... sori kalau ada org sepang yg terasa... hehe |
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ooo..bestnya korang leh g gym...huhu..aku dah lah takde masa nak pegi..geng pun takde...
biasanya brape harga utk gym session nih ek..includes trainer..huuh...
aku nih perut dah agak naik..huuh...ada chance leh jd kekar tak..,ehehe
my berat abt 58kg..tinggi abt 165cm..huhu...
anyway..what was the first step before kita nak join gym nya program,.
me, very naif... |
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Balas #659 pressor\ catat
hehehe.... kering kontang nya hang ni pressor... lawak ja... jgn marah noo...
awat ringan sgt... aku ingat berat pompuan tadi... ke hg mmg pompuan ni? kalau pompuan ok ar berat mcm tuh... kasi slim lagi la... tak payah dok exercise pun takpa... diet ja.. kasi ramping2.... pompuan kalau berurat dan berotot laki tak minat... lol |
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Post time 27-12-2008 08:02 PM
Post time 27-12-2008 11:12 PM
