frankie123

finally lol from F/W '10

Vans Old Skoo x Supreme

-ALL BLACK EVERYTHING...-

zara super slim fit plain tee

imperial SEXI14

aj 1 premium laser

Whether its native apps or 3rd party, list them all.

Say what kinda app it is, if its native/3rd party, free or paid, and possibly a little description.

Heres some of mine...

- Facebook (obvs, i know right?)

- WiFi toggle: 3rd party, easy WiFi on/off switch

- Sportacular: native, sport scores

- Cowabunga: native, game where you bounce cows across a river

- iTalk: native, voice recorder

- ESPNcameraman: native, game where you pick the difference between two pictures

K your turn.

instead of wifi toggle get sbsettings, has way more functions and its easy as hell to toggle switches

Just wanna break em outta the box

Supreme x Vans Chukka '10 S/S Take 2, don't rain today please?

dad had a Potluck wit his friends

all ended up bringing chicken Lol

so protein for the night is awesome

3 chickens + 1 duck

good ol' jenna haze and supporting my country - Nikki Benz, and Sunny Leone cheaaaa

Fast 5 first song rolled out , Don Omar - Thats how we roll (rmx)

can't wait till the movie comes out nxt friday

8ugoPy42si0

^^^^^

you tried using supplements?

i dirty bulked from 133 to 150s, cut down to 145ish. did a not-so-dirty bulk to 158. easier to just eat like a pig to get that weight up and cut fat down later on, from my experience. tbh i don't care too much about aesthetics, i just want to be strong as heck while staying relatively light.

hit 375x3 on my last set of squats yesterday

suprised that you are on sufu and you dont care about aesthetic... i mean you can have an amazing fit but will it look good on someone that has a pretty bad physique?

to me, its all bout aesthetic, i mean c'mon... let's be honest, what is the point of buying really nice apprael? yes, to stand out from the crowd n look special coz we are all vein to a certain level [yes mee too]

this may be a dumb question, but how important are macronutrient ratios if youre trying to bulk? many of you know how skinny i am--this summer i plan on doing a strength building program (maybe SS) to get back into shape, and i think im going to pretty much just eat as much [healthy] food as i can. dont want to overthink it. should i be more focused on eating a lot or eating correct proportions when trying to gain strength and mass?

Hi Protein, Hi to Med Carbs, Med Fat is what you are looking for.... have around 3k calories everyday and i m sure you are gonna see results at the end of the summer, I'm on the same boat as you are but instead, my bulking pharse is till december

edit: and dont forget to do LISS cardio around twice a week, this will help you alot when you wanna cut

core as in mid section i am assuming... currently i do:

vertical knee raise with a 20lbs weight for 10 reps x 6 sets > 17.5 lbs for 12 reps x 4 sets > 15 lbs for 15 reps x 3 sets,

decline twisted crunches with 25lbs weight for 15 reps, 10lbs weight for 20 reps x 4 sets, 5lbs weight for 25 reps x 3 sets

oblique cable twist with 22.5lbs weight for 10 reps 6 sets, 17.5lbs for 12 reps 4 sets, 12.5 lbs for 15 reps. 3 sets

and these sets x reps i switch em up every two weeks twice a week in order to stay off plateau and increase weight once the rotation is over

5SUveSr1uN0

Dj Premier Tribute To Guru On Hot 97 4-19-10 Pt.2

pm'ed you robgotsastaplerr

@ Frankie: I think you’ll look great if you put some lean mass on and broaden your upper a bit (of course even up whole body proportions by working legs too) but good luck with whatever your goals are.

In the gym I’m like opposite of Frank Yang. I’m in my own anti social, secluded world. Train by myself, never talk to anyone or even ask to use equipment when other people are using it, I just wait without making it obvious or go to something else. One time I accidentally caught eye contact with a girl and she said hi and smiled but I was too focused else where and just looked to the ground and walked off.

i got some pretty freaky (for your average person) delt separation/striations pumped pics if you guys want to see, don't want to post them up straight away because i feel a bit like an attention whore now. Anyway, it's amazing the type of progress you can make when you're more informed about nutrition and training methods complementing the nutrition.

to all those that are sahying the device is inaccurate: there is a big part of low bf% comes from genetics.... not to mention the analyzer i grabbed is known for the best one in the market... and i wasn't flexing when i was taking those pictures.... smh @ you noobs

@poostain: i feel you and I'm on the same boat as you. Once I'm in my zone nothing can distract me... and i wanna c those pics:D o n regarding my legs hmm im 5'8 150lbs... i m decline leg pressing 8plates + 30lbs

Anyone read Lyle McDonald's books? Just tried out his PSMF diet and couldn't complete it. Fifth day drained the hell out of me and everyone said I looked sick and discoloured.

Here's what I pulled off with it. Had my carb refeed on the 6th day (supposed to be around 12 days). Pics are just in mornings after a little breakfast, no pump but tensing of course lol and the after pic was on the 7th day which is the morning after my carb refeed (had about 700grams of carbs the day before, so I should have accumulated back some original glycogen and water)

Frank Yang's a nice guy, I've had a few convos with him over fb and he keeps inviting me to party with him in taiwan.

Any other experimental dieters on sufu with experiences on unorthodox diets?

looks like we r starting to post pictures haha

heres mine:

no flex / 1 month dieting

new toy just came in today - made my day.... 4.1% BF%!

go to guu for japanese (izakaya)

they have two locations, one on church (near carlton) and the other is on bloor near bathurst... prepare for lineups at both if you go around 7-8, but the new location at bloor/bathurst should have shorter wait times... great atmosphere there

Or you can go to Fin Izakaya which is basically like Guu if you are looking for a place to chat and all, its not as busy in there ... its just 1-2 min walk east of yonge eglington subway station. The price of it is about the same as Guu

their site : http://www.finizakaya.com/

Its snowing and this is really upsetting.

perfect weather

for exam studying FML

I'm doneski wit one beer lol so i get drunk cheap! plus i dont drink much since i'm training and i have a really low BF% which doesnt absorb alki and it hits me righta way lol

afterall, heineken or carlsberg

Obviously it does. BIG TIME. comparing HIIT (High Intensity Interval Training) with LISS (Low Intensity Steady State) cardio. The difference is basically. When you do HIIT you don't burn much fat right after you are done with your cardio compare to LISS since you are using different source of energy when you are working intensively BUT, here comes the best part. Since your body has used up the energy that it needs to supply the intense cardio you have been doing. Your body burns fat THROUGH OUT the next 24-48 hrs AFTER your cardio session and this is why hockey players all have low BF% because they do interval style training on the ice. They go hard on the ice for 30 sec or so back on the bench then back out again. If you don't believe me, youj can google it up

should i be eating more of...just a higher calorie intake? or specifically protein or good carbs? i always thought a calorie deficit is what caused weight loss. you know though, in truth, i'm probably ingesting more around 1600 calories a day with minor cheating

i think i might start mixing in some swimming with the running...might provide a little better muscle growth with maintained cardio/fat burn

1.6k calories thats bout right... i am doing the same thing at the moment w/ HIIT cardio at least 4 times a week... bf% is at its lowest ever (will post my bf% after my bf% analyzer arrives)

who the hell is he... disgrace to my own kind... wtf

50% protein, 25% fat, 25% carbs

6-8 meals a day (only 6 if you put fat on easily), or eat every 2.5-3 hours that you are awake. make sure your water, fiber and supplement intake is in check. eat relatively clean and have a good cheat meal or "day" at the same time once a week. most of diet tweaking will have to do with your INDIVIDUAL genotype.

lift "heavy" with great form (use the weight to work the muscle, not the muscle to move the weight) 3-5 days a week, get your rest on your off days. get proper sleep (7 hours minimum, for most people) every night if possible. ease off on the cardio (depending on how things go).

do these things and you will grow

Try to consume high carbs (over 3k) high protein (over 250) moderate fat everyday... have meals 2.5-3 hrs between each meal like he said. Lift heavy. Be discipline, dedicated, and determined. Dont eat any unncessary junk food. Lift Heavy then u will see results QUICK

http://www.superfuture.com/supertalk/showthread.php?t=54436

awesome thanks!