Discounts & Deals - Sign Up!
real name
Frank Ching
age
42
gender
Male
location
gym
Government Gym HH
occupation
civil servant
Overall Goal
///
Gain Muscle
I am anxious to gain bulky muscles on my chest and arms, I also want to rip my abdominals into 6 packs at least!
Progress & Goals
BEFORE
Sep 3, 2011
CURRENT
Feb 24, 2013
117.4 Lbs.
LEAN BODY MASS
15.6 Lbs.
BODY FAT
CURRENT WEIGHT
133
Lbs.
May 12, 2013
CURRENT BODY FAT
11.6
%
May 12, 2013
PROGRESS HISTORY
Lbs.
2011-09-04,2011-09-07,2011-09-14,2011-09-23,2011-10-13,2011-10-16,2011-10-30,2011-11-13,2011-11-20,2011-11-27,2011-12-04,2011-12-11,2011-12-19,2011-12-25,2011-12-31,2012-01-07,2012-01-15,2012-01-25,2012-01-29,2012-02-05,2012-02-12,2012-02-20,2012-02-26,2012-03-04,2012-03-11,2012-03-20,2012-03-26,2012-04-01,2012-04-11,2012-04-15,2012-04-22,2012-04-29,2012-05-06,2012-05-12,2012-05-20,2012-05-23,2012-05-26,2012-05-27,2012-06-02,2012-06-03,2012-06-04,2012-06-06,2012-06-08,2012-06-10,2012-06-11,2012-06-12,2012-06-17,2012-06-18,2012-06-26,2012-07-03,2012-07-05,2012-07-07,2012-07-08,2012-07-09,2012-07-13,2012-07-15,2012-07-16,2012-07-19,2012-07-21,2012-07-22,2012-07-24,2012-07-25,2012-07-28,2012-07-29,2012-08-02,2012-08-04,2012-08-05,2012-08-09,2012-08-11,2012-08-12,2012-08-15,2012-08-16,2012-08-17,2012-08-18,2012-08-19,2012-08-20,2012-08-21,2012-08-23,2012-08-24,2012-08-25,2012-08-26,2012-08-28,2012-08-29,2012-08-30,2012-08-31,2012-09-01,2012-09-02,2012-09-04,2012-09-05,2012-09-07,2012-09-10,2012-09-11,2012-09-12,2012-09-13,2012-09-14,2012-09-15,2012-09-17,2012-09-22,2012-09-23,2012-09-24,2012-09-25,2012-09-26,2012-09-28,2012-09-29,2012-09-30,2012-10-01,2012-10-02,2012-10-06,2012-10-07,2012-10-11,2012-10-12,2012-10-14,2012-10-16,2012-10-17,2012-10-20,2012-10-21,2012-10-23,2012-10-24,2012-10-27,2012-10-28,2012-10-31,2012-11-05,2012-11-12,2012-11-14,2012-11-17,2012-11-19,2012-11-20,2012-11-22,2012-11-24,2012-11-25,2012-11-26,2012-11-29,2012-12-01,2012-12-02,2012-12-04,2012-12-05,2012-12-06,2012-12-08,2012-12-09,2012-12-10,2012-12-11,2012-12-14,2012-12-15,2012-12-16,2012-12-17,2012-12-18,2012-12-20,2012-12-21,2012-12-22,2012-12-23,2012-12-25,2012-12-26,2012-12-29,2012-12-30,2012-12-31,2013-01-01,2013-01-03,2013-01-05,2013-01-06,2013-01-07,2013-01-09,2013-01-11,2013-01-13,2013-01-17,2013-01-19,2013-01-20,2013-01-22,2013-01-23,2013-01-24,2013-01-27,2013-01-28,2013-02-02,2013-02-03,2013-02-04,2013-02-07,2013-02-09,2013-02-11,2013-02-12,2013-02-14,2013-02-17,2013-02-18,2013-02-19,2013-02-22,2013-02-24,2013-02-26,2013-02-28,2013-03-01,2013-03-03,2013-03-04,2013-03-08,2013-03-09,2013-03-10,2013-03-15,2013-03-17,2013-03-18,2013-03-19,2013-03-20,2013-03-23,2013-03-24,2013-03-25,2013-03-26,2013-03-27,2013-03-28,2013-03-30,2013-04-01,2013-04-09,2013-04-13,2013-04-14,2013-04-19,2013-04-21,2013-04-26,2013-04-28,2013-05-12
164,165,167,170,170,171,161,156,154,155,155,151,148,149,154,146,146,150,145,147,144,143,145,145,147,148.5,149,150,150,151,150,148,150,153,152.5,152.5,152.5,153,154,154,154,154,154,155,155,155,155,155,155,155.5,155.5,155.5,156,156,156,156,156,158,158,157.5,157.5,157.5,159,159,159,159,159,159,159,159,153,153,153,153,155,155,155,155,155,155,152.5,152.5,152.5,152.5,153,152.5,151,151,151,151,153,153,153,153,152,149,149,149,150.5,150.5,150.5,150.5,150.5,150.5,149.5,149.5,149.5,149.5,148.5,148.5,148.5,147,148.5,148.5,148.5,146,146,146,146,148,148,145,145,145.5,145.5,145.5,145,145,145,145,146.5,146.5,146.5,146.5,143.5,143.5,143.5,143.5,142.5,142.5,142.5,142.5,142.5,143,143,143,143,143,143,139.5,139.5,139.5,139.5,139.5,138.5,138.5,138.5,138.5,138.5,136,136,136,135.5,135.5,135.5,135.5,137.5,137.5,137.5,137.5,134,134,134,134,134,134,131,131,131,132,132,132,132,132,132,132,132,130.5,130.5,130.5,130.5,130,130,129,129,129,129,129,130.5,130.5,130.5,130.5,130.5,130.5,129.5,128,128,130,130,130.5,130.5,131.5,133
%
2011-10-30,2011-11-08,2011-11-13,2011-11-20,2011-11-27,2011-12-04,2011-12-11,2011-12-19,2011-12-25,2011-12-31,2012-01-07,2012-01-15,2012-01-25,2012-01-29,2012-02-05,2012-02-12,2012-02-20,2012-02-26,2012-03-04,2012-03-11,2012-03-20,2012-03-26,2012-04-01,2012-04-11,2012-04-15,2012-04-22,2012-04-29,2012-05-06,2012-05-12,2012-05-20,2012-05-27,2012-06-04,2012-06-10,2012-07-03,2012-07-08,2012-07-19,2012-07-22,2012-07-28,2012-08-15,2012-08-19,2012-08-26,2012-09-02,2012-09-11,2012-09-15,2012-09-23,2012-09-30,2012-10-07,2012-10-14,2012-10-21,2012-10-28,2012-11-05,2012-11-14,2012-11-20,2012-11-26,2012-12-03,2012-12-04,2012-12-09,2012-12-11,2012-12-16,2012-12-23,2012-12-31,2013-01-07,2013-01-13,2013-01-22,2013-01-28,2013-02-03,2013-02-11,2013-02-17,2013-02-24,2013-02-26,2013-03-03,2013-03-10,2013-03-17,2013-03-24,2013-04-01,2013-04-09,2013-04-14,2013-04-21,2013-04-28,2013-05-12
23.6,23.3,22.9,22.8,22.4,23.8,24.1,22.8,21.1,21.6,21.1,20.6,22.5,20.5,20.9,20.3,20.3,19.5,20,20.6,21.7,21.1,20.7,20.9,20.4,20.7,21,21.1,20.9,22.5,21.9,22.3,22.3,23.3,23.8,22.9,22.7,23.9,21.7,22.2,21.5,22.3,21.2,21.1,21.4,20.9,20.9,20.8,21.3,21.3,20.6,21.3,21.8,22.7,22.7,20,19.5,19.5,19.6,19.1,19.7,17.5,18.2,16.1,14.4,16.1,15.3,16.3,16.4,16.5,15,14.9,15.6,13.6,14,14.9,13.2,14.1,13.6,11.7
Lbs.
2011-09-04,2011-09-07,2011-09-14,2011-09-23,2011-10-13,2011-10-16,2011-10-30,2011-11-13,2011-11-20,2011-11-27,2011-12-04,2011-12-11,2011-12-19,2011-12-25,2011-12-31,2012-01-07,2012-01-15,2012-01-25,2012-01-29,2012-02-05,2012-02-12,2012-02-20,2012-02-26,2012-03-04,2012-03-11,2012-03-20,2012-03-26,2012-04-01,2012-04-11,2012-04-15,2012-04-22,2012-04-29,2012-05-06,2012-05-12,2012-05-20,2012-05-23,2012-05-26,2012-05-27,2012-06-02,2012-06-03,2012-06-04,2012-06-06,2012-06-08,2012-06-10,2012-06-11,2012-06-12,2012-06-17,2012-06-18,2012-06-26,2012-07-03,2012-07-05,2012-07-07,2012-07-08,2012-07-09,2012-07-13,2012-07-15,2012-07-16,2012-07-19,2012-07-21,2012-07-22,2012-07-24,2012-07-25,2012-07-28,2012-07-29,2012-08-02,2012-08-04,2012-08-05,2012-08-09,2012-08-11,2012-08-12,2012-08-15,2012-08-16,2012-08-17,2012-08-18,2012-08-19,2012-08-20,2012-08-21,2012-08-23,2012-08-24,2012-08-25,2012-08-26,2012-08-28,2012-08-29,2012-08-30,2012-08-31,2012-09-01,2012-09-02,2012-09-04,2012-09-05,2012-09-07,2012-09-10,2012-09-11,2012-09-12,2012-09-13,2012-09-14,2012-09-15,2012-09-17,2012-09-22,2012-09-23,2012-09-24,2012-09-25,2012-09-26,2012-09-28,2012-09-29,2012-09-30,2012-10-01,2012-10-02,2012-10-06,2012-10-07,2012-10-11,2012-10-12,2012-10-14,2012-10-16,2012-10-17,2012-10-20,2012-10-21,2012-10-23,2012-10-24,2012-10-27,2012-10-28,2012-10-31,2012-11-05,2012-11-12,2012-11-14,2012-11-17,2012-11-19,2012-11-20,2012-11-22,2012-11-24,2012-11-25,2012-11-26,2012-11-29,2012-12-01,2012-12-02,2012-12-04,2012-12-05,2012-12-06,2012-12-08,2012-12-09,2012-12-10,2012-12-11,2012-12-14,2012-12-15,2012-12-16,2012-12-17,2012-12-18,2012-12-20,2012-12-21,2012-12-22,2012-12-23,2012-12-25,2012-12-26,2012-12-29,2012-12-30,2012-12-31,2013-01-01,2013-01-03,2013-01-05,2013-01-06,2013-01-07,2013-01-09,2013-01-11,2013-01-13,2013-01-17,2013-01-19,2013-01-20,2013-01-22,2013-01-23,2013-01-24,2013-01-27,2013-01-28,2013-02-02,2013-02-03,2013-02-04,2013-02-07,2013-02-09,2013-02-11,2013-02-12,2013-02-14,2013-02-17,2013-02-18,2013-02-19,2013-02-22,2013-02-24,2013-02-26,2013-02-28,2013-03-01,2013-03-03,2013-03-04,2013-03-08,2013-03-09,2013-03-10,2013-03-15,2013-03-17,2013-03-18,2013-03-19,2013-03-20,2013-03-23,2013-03-24,2013-03-25,2013-03-26,2013-03-27,2013-03-28,2013-03-30,2013-04-01,2013-04-09,2013-04-13,2013-04-14,2013-04-19,2013-04-21,2013-04-26,2013-04-28,2013-05-12
125.3,126.1,127.6,129.9,129.9,130.6,123.5,120.3,118.9,120.3,118.1,114.6,114.3,117.6,120.7,115.2,115.9,116.2,115.3,116.3,114.8,114,116.7,116,116.7,116.3,117.6,118.9,118.7,120.2,118.9,116.9,118.3,121,118.2,118.2,118.2,119.5,120.3,120.3,119.7,119.7,119.7,120.4,120.4,120.4,120.4,120.4,120.4,119.3,119.3,119.3,118.9,118.9,118.9,118.9,118.9,121.8,121.8,121.7,121.7,121.7,121,121,121,121,121,121,121,121,119.8,119.8,119.8,119.8,120.6,120.6,120.6,120.6,120.6,120.6,119.7,119.7,119.7,119.7,120.1,119.7,117.3,117.3,117.3,117.3,118.9,120.6,120.6,120.6,119.8,117.6,117.6,117.6,118.3,118.3,118.3,118.3,118.3,118.3,118.3,118.3,118.3,118.3,117.5,117.5,117.5,116.4,117.6,117.6,117.6,114.9,114.9,114.9,114.9,116.5,116.5,115.1,115.1,114.5,114.5,114.5,113.4,113.4,113.4,113.4,113.2,113.2,113.2,113.2,114.8,114.8,114.8,114.8,114.7,114.7,114.7,114.7,114.7,115,115,115,115,115,115,112.9,112.9,112.9,112.9,112.9,111.2,111.2,111.2,111.2,111.2,112.2,112.2,112.2,110.8,110.8,110.8,110.8,115.4,115.4,115.4,115.4,114.7,114.7,112.4,112.4,112.4,112.4,111,111,111,110.5,110.5,110.5,110.5,110.4,110.2,110.2,110.2,110.9,110.9,110.9,110.9,110.6,110.6,108.9,108.9,108.9,108.9,108.9,112.8,112.8,112.8,112.8,112.8,112.8,111.4,108.9,108.9,112.8,112.8,112.1,112.1,113.6,117.4
Programs
My Workout Philosophy View My Full Workout Program
Hcfbb has not added any program information.
My Nutrition Program View My Full Nutrition Program
Hcfbb has not added any program information.
My Supplement Program View My Full Supplement Program
Hcfbb has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
focus and aim on my targets and dreams, learning others'experiences and success to motivate. The muscular guys in gyms pushes me to work hard.
Hcfbb measured his waist at 28.9 in., a loss of 0.1 in. in 2 days.
May 16, 2013 | Like
stanr likes this.
Hcfbb measured his waist at 29 in., a loss of 0.5 in. in 2 days.
May 14, 2013 | Like
nbb2474 likes this.
Hcfbb
tracked the workout:
Cardio - Soccer 90 mins
MAY
13
2013
WORKOUT LOG:
Cardio - Soccer 90 mins
ENERGY LEVEL:
Average
SELF RATING:
9/10
TOTAL TIME
01:30
hr
min
TOTAL CARDIO
01:30
hr
min
TOTAL EXERCISES
1
TOTAL SETS
1
WEIGHT LIFTED
0 Lbs.
Hcfbb rated Jarrow Formulas Jarro-Dophilus EPS
as a
May 12, 2013
|
Review: Whereas some comment this Probiotic positively, I have negative results using this product! Not only my daily toilet-entry frequency decreases, but also suffering from serious bloating, causing my waist- measurement to increase by 1.5 inches, no exaggerating!I recommend people try Probiotics very carefully!
Hcfbb measured his arms at 12.2 in., no change in 14 days and measured 7 other body parts.
May 12, 2013Hcfbb updated his weight from 131.5 Lbs. to 133 Lbs., a 1.5 Lb. gain in 14 days.
May 12, 2013 | Like
redkop1 likes this.
Hcfbb is taking AllMax Nutrition Micronized Creatine Monohydrate as part of his current supplements.
Started taking: May 9, 2013
Reason for taking: I haven't tried Creatine for ages!
Hcfbb
tracked the workout:
Shoulders And Middle-Back And Traps
MAY
01
2013
WORKOUT LOG:
Shoulders And Middle-Back And Traps
ENERGY LEVEL:
Average
SELF RATING:
10/10
TOTAL TIME
00:45
hr
min
TOTAL CARDIO
00:00
hr
min
TOTAL EXERCISES
9
TOTAL SETS
9
WEIGHT LIFTED
1,023 Lbs.
Hcfbb
created the workout template:
Shoulders And Middle-Back And Traps
WORKOUT TEMPLATE:
Shoulders And Middle-Back And Traps
NEW
DETAILS:
MAIN GOAL: Build Muscle
WORKOUT FOR: Everyone
LEVEL: All Levels
TOTAL TIME
00:45
hr
min
CARDIO
00:00
hr
min
EXERCISES
1
SETS
1
Hcfbb
created the workout template:
Shoulders And Mid-Back And Traps
WORKOUT TEMPLATE:
Shoulders And Mid-Back And Traps
NEW
DETAILS:
MAIN GOAL: Build Muscle
WORKOUT FOR: Everyone
LEVEL: All Levels
TOTAL TIME
00:45
hr
min
CARDIO
00:00
hr
min
EXERCISES
1
SETS
1
Hcfbb
created the workout template:
Shoulders And Middle Back And Traps
WORKOUT TEMPLATE:
Shoulders And Middle Back And Traps
NEW
DETAILS:
MAIN GOAL: Build Muscle
WORKOUT FOR: Everyone
LEVEL: All Levels
TOTAL TIME
00:45
hr
min
CARDIO
00:00
hr
min
EXERCISES
1
SETS
1
Hcfbb
created the workout template:
Shoulders And Middle-Back And Traps
WORKOUT TEMPLATE:
Shoulders And Middle-Back And Traps
NEW
DETAILS:
MAIN GOAL: Build Muscle
WORKOUT FOR: Everyone
LEVEL: All Levels
TOTAL TIME
00:45
hr
min
CARDIO
00:00
hr
min
EXERCISES
9
SETS
9
Visitor Comments
Bisa2
Hey, yup based in HK. Training going well but can always be better. Looking to learn from the site. I was surprised that there isn't an HK group. Keep up the good work!
May 16, 2013 5:01am
stanr
Thought for the week In the pursuit of Excellence in body building there is no 1 magic exercise or supplement there is only hard work and healthy eating habits and planning get a grasp on this and there is no limit nothing comes fast you just glimpse the mirror one day and say dam where did that change come from have a great week Frank
May 12, 2013 7:43pm
stanr
Thought for the week discipline dedication motivated respect dominating friendship just a few things that come to mind when I see someone busting there a$$ in the gym thank you train like every rep is your last rep have great week Frank
Apr 28, 2013 5:20pm
stanr
Thought for the week there is fire in your soul sometimes it is a match sometimes a raging forest fire that fire of intensity is your life line feed it music inspirational thoughts sometimes it needs rage of I am better than you or just determination whatever it is keep that forest fire out of control and reap the benefits have a great week Frank
Apr 21, 2013 7:38pm
Gemini786
Amazing Physique. You look awesome man. Keep up the good work. Good luck with your goals !!
Apr 20, 2013 1:10pm
stanr
Hey Frank how are things good I hope ya lifting hard and and killing it stay after it I am lifting 6 days right now with my daughter until june we are doing The Jim S 6 week shred program but I am not shredding so I just do the weight lifting with her but 6 days are hard on my old ass LOL have a great week thanks for being a friend
Apr 20, 2013 12:09pm
stanr
Thought for the week be Driven Dominating will not be Defeated traits we should all carry in the gym with us all the times but have fun with it if I didn't have the friends I have at the gym I wouldn't quite but it sure make my time there fun despite the pain I am inflecting on myself have a great week Frank 8)
Apr 14, 2013 7:32pm
stanr
Thought for the week there is no such thing as a off day in the gym I don't care how much ya lift personally I am a bodybuilder not a power lifter what I am talking about is INTENSITY sweat pouring muscle pumping INTENSITY where's the mountain I'll mow it down INTENSITY go get it have a great week Frank
Apr 7, 2013 6:30pm
stanr
Thought for the week Be true to yourself set your goals don't be unrealistic drive yourself and achieve them, the growth you will see in your abilities to conquer all will amaze you be the champion you are train hard, always smile and have a great week 8)Frank
Mar 31, 2013 3:53pm
stanr
Thought for the week Friends I have friends that are dealing with pain, life's busy challenges, plateaus, personal problems they all have one thing in common they are working hard to overcome these mountains that life throws at us you know who you are Thanks for giving me strength to face what comes at me have a great week Frank
Mar 24, 2013 3:12pm
stanr
Thought for the week Fitness is heck of a roller coaster ride with extreme highs and extreme lows it is up to you to decide who wins the battle within the CANDYA$$ or the BADA$$ train hard that is actually the easy part LOL have a great week Frank
Mar 17, 2013 5:23pm
stanr
Hi Frank right now I an just doing 12 to 20 reps on every thing and doing cardio I have my first show in 2 1/2 weeks then I am going start eating alot again and go heavy for a month then back to 12 to 15 reps my body seems to respond well to that have a great week Frank 8)
Mar 13, 2013 6:44am
stanr
Thought for the week having a goal or physique that you want to obtain is great but somewhere in there ya better be ready for a lot of hard work because that is what it comes down to breaking your A$$ in the gym at least 4 days a week it is a lifelong journey, "commit" go get some have a great week Frank
Mar 3, 2013 4:00pm
stanr
Thought for the week "YOU are what YOU eat and YOU are what You lift" the point being if YOU are not suffering in both areas you will never be that SUPER CHARGED BADA$$ you will just be the person at the gym personally don't have an ego butt BADA$$ has a better ring to it train hard have a great week Frank your lookin good on the new pics
Feb 24, 2013 5:39pm
stanr
Thought for the week there is an relentless unstoppable alter ego in all of us that person takes no prisoners can't be reasoned with will drive you into the ground and piss on your grave I let him out 4 times a week at Gold's Gym turn your alter ego loose and see what happens have a great week Frank
Feb 17, 2013 6:41pm
stanr
Thought for the week I will never truly be happy with the size of my arms but this is a war and they are just one of my battles if we don't strive to be better we will become stagnant and quite, ALWAYS remember there thousands of people just like us they are fighting the same war and YOU are going to be the last one standing train hard have a great week Frank
Feb 10, 2013 3:05pm
stanr
Thought for the week, At what point in your journey does desire turn to determination is it when you first start your journey or is it when you have become more knowledgeable and dedicated to your cause if you are dedicated when you hit bumps in the road in your lifting cardio meal plan and you will that is life YOU will keep going if all you have is desire you are DONE don't sweat the small stuff YOU are here to win have a great week Frank
Feb 3, 2013 4:43pm
stanr
Thought for the week So what is it an inner strength some little spark that makes you different than other people is your mind capable of making you with stand more pain or with stand that donut that is calling your name at the store did ya drink some magic potion that made ya focus no YOU decided that you were going to be in shape and that anyone that might see you naked would say DAM keep up the great work train hard have a great week Frank
Jan 27, 2013 5:06pm
stanr
Thanks Frank back at ya have a great week lifting is killing me right now while I am cutting LOL I guees if it were easy everyone would do it 8)
Jan 24, 2013 8:25am
stanr
Thought for the week it is a old one but I like it Narcissist
No quarter
Ambition
Renegade
Competing
Indomitable
Sassy
Sweat
Independent
Second to none
Top of the world
If it was easy there would be a pill you could take train hard have a great week Frank
Jan 20, 2013 6:41pm
Hcfbb measured his waist at 28.4 in., a loss of 0.5 in. in 1 day.