Our New Gym! Angkor Muscle Gym

The 1st meeting of ABBA!

In order to have a bodybuilding competition. We all involve to give a hand! This is the first meeting which held on sunday 26/06/2011 and Angkor Muscle Gym.

Contest hold in December 10, 2011

How do you think about these contest?

Testing Logo for association!

We are going to found a logo for Bodybuilding Association in Siem Reap Angkor, Let me know which color do you prefer if you meet me by chance at the Angkor Muscle Gym.

Cheers

Lee

Beginner Training Routine for a week!

Photo Shoot on the 18/06/2011

22nd June the longest day light of the Year!

Wish everyone With a Great longest Day of the Year! 

Cheers, Angkor Muscle Sport!

Next Pose is on 18/06/11 at 9am

Our next Pose is on 18/06/11 at 9am, At Crocodile Gym. Anyone can come and pose or have a look! All Material will be provided. Just bring yourself and be in good posture! Cheers, See you there! Lee

Testing Logo!

Testing New Banner for Our Gym!

Our Gym Trainer!

Mr. David, former a businessman from Hawaii, now is Siem Reap for spending his retirement. He has a kind and passionate behavior in muscle training, the technique he show us is all about intense work out in order to develop good muscle shape. We are lucky to have him around by chance in order to guide us to the right direction of training. Now we know that we should "Train Smart, Rather Than Train Hard!"

David with Lee

David with Snooker

Lee with snooker show some abs!......

Bodybuilding Diet

Are you looking for bodybuilding diet tips? Keep reading because in this article I am going to give you 3 must know diet tips to build muscle faster.

Easy bodybuilding diet tips

1. Eat every 2-3 hours to promote fast muscle gain

In order to grow muscle you must eat every 2-3 hours. This may seem difficult but think of it like this ” every meal you eat is adding muscle to your body and every meal you miss makes your muscles smaller.

Also, don’t eat, “snacks” if you want to get ripped quick then you be eating a full complete meal every time you eat.

2. Take 40-60 grams of protein with every meal

Protein helps to accelerate recovery and improve your muscle mass. Men should have at least 40-60 grams of protein per meal, while females should aim for 20-30 grams. Protein rich foods are ground beef, chicken, turkey, tuna, salmon, eggs, egg whites, cottage cheese and yogurt.

Always try to get your protein from food instead of protein shakes. If you have to take protein shakes then go for whey, casein or milk protein blends.

3. Eat fruit and vegetables with every meal

Eating large amounts of fruit and vegetables is one of the most overlooked things when it comes to working out. Vegetables are loaded with vitamins and minerals.

They also help you to recover faster; vegetables are loaded with antioxidants which help to reduce the amount of free radicals created by heavy training.

Most people don’t know that proteins and grains create high levels of acids in your blood. Too much acid can cause you to lose muscle mass. You can avoid this by eating vegetables which alkalizes your blood.

Indonesia Bodybuilders!

Hidetada Yamagishi!

STATS

FULL NAME: Hidetada Yamagishi

PLACE OF BIRTH: Sapporo, Japan

DATE OF BIRTH: Jun 30, 1973

RESIDENCE: Los Angeles, CA

CONTEST WEIGHT: 220

OFF-SEASON WEIGHT: 240

Favorite Body part(s): Biceps and Quads
Favorite Body part to train: Quads and Back
Favorite Exercise(s): Squat, Leg Press, T-bar row, Bench Press...too many to mention!
Favorite Cheat food(s): Ramen Noodle, Korean BBQ, Pizza, Curry rice...
Favorite Movie(s): Last Samurai, Rocky, Forest Gump
Favorite TV show(s): 24, Nip/Tuck
Favorite Actor(s): Cameron Diaz
Favorite Sport(s): Rugby, MMA, Track & Field (just watching lol!)
Favorite Music to train to: Heavymetal 

How long have you been into your sport? >

Since I was 20 years old. 16 years!

How did you get started? >

I played rugby in my teens. I wanted to gain weight to enhance my performance. At the time, I only weighed around 130lbs but through weight training, I was able to gain almost 50lbs by time I graduated from high school. After I graduated, I was looking for something new I could pour my energy into, and finally found my passion, bodybuilding.

Why do you train? >

I love to train to see how much I improve everyday.

What motivates you? >

I'm a very goal oriented person. I need that adrenaline rush of challenges and working towards a goal. I love to train but what motivates me to work harder every day to bring my physique to the next level is competition and having certain goals to improve myself.

What are your goals? >

Short term goal is to be top 6 in Mr.Olympia 2009. Long term goal is to have my own gym and help people.

What are the underlying principles behind your approach to this sport >

It's always an "all or nothing" mentality. There is no such thing as "impossible". We train hard everyday; and even harder the next day!

What advice would you give to someone getting started as a serious competitor in this sport? >

Learn as much as possible about training and nutrition. There's a lot you can learn by trial and error, so write down every training and meals to find out what works or doesn't work for you.

As far as competition goes, try to bring your best condition/package every time to stage and focus on your improvements compared to the last competition. I advise not to be overly focused on the placing or winning because that's what the judges are there for. Save the stress and time complaining about it; it's not for you to decide who should be the winner, but it is your job to be your best. Always ask judges for constructive criticism on how you can improve for the next show.

Sample Off-Season Diet (include supplements): >

Meal 1: Oatmeal/1cup, Egg white x12 , Halodrol x1cap
Meal 2: Rice/2cup, Chicken/200g, PlazmaJet x10cap
Pre-workout: Superpump250 x3scoop
During-workout: SizeOn x1scoop
Post-workout: RealMass
Meal 3: Potato/300g, Steak/200g, Halodrol x1cap
Meal 4: Potato/300g, Chicken/200g
Meal 5: Rice/2cup, Salmon/200g
Meal 6: IntraPro 2scoop
Before Bed: Novedex XT x2cap, Halodrol x1cap

Sample Competition Diet (including supplements): >

Cardio 45min the first thing in the morning with Mitotropin

Meal 1: Oatmeal/1cup, Egg white x12 , Halodrol x1cap

Meal 2: Rice/1cup, Chicken/200g, PlasmaJet x10cap

Pre-workout: Superpump250 x3scoop, Cytolean V2

During-workout: SizeOn x1 scoop

Post-workout: IntraPro 2 scoop

Meal 3: Potato/300g, Steak/200g, Halodrol x1cap

Meal 4: Chicken/200g

Meal 5: Salmon/200g

Meal 6: IntraPro 2scoop

Before Bed: Novedex XT x2cap, Halodrol x1cap

Sample Off-Season Training per Body Part: >

Quads: Leg Extension, Leg Press, Hack Squat, Squat
Chest: Incline Bench Press, Dumbbell Bench Press, Hummer strength Decline press, Cable Cross Over.
Back: Lat Pull Down, T-bar Row, Barbell Row, Cable Row
Ham and Calves: Leg Curl, Stiff leg Deadlift, Seated Leg Curl, Lunges, Standing Calf raise, Seated Calf raise.
Delts: Side raise, Front raise, Seated front press, Rear raise, Upright Row
Arms: Barbell Curl/Press down, Incline Dumbbell Curl/Skull Crusher, Scott Curl/Dumbbell French press(Super set)

Sample Competition Training per Body Part: >

Same as off-season. I don't change workout. I just add cardio in the morning and after wourkout.

Amateur and Pro Competitive History: >

2010 Olympia Open Division	10th Place
2010 Pro Bodybuilding Weekly Championships Open Division	7th Place
2010 New York Pro Open Division	2nd Place
2010 Europa Show of Champions - Orlando Overall Division	1st Place
2010 Arnold Classic Open Division	8th Place
2010 Phoenix Pro Open Division	2nd Place
2009 Ironman Pro	4th Place
2009 Orlando Pro	2nd Place
2009 New York Pro	5th Place
2009 Atlantic City Pro - IFBB	2nd Place
2009 IFBB Mr. Olympia	9th Place
2008 Atlantic City Pro - IFBB	9th Place
2007 Arnold Classic - IFBB	13th Place
2007 Atlantic City Pro - IFBB	9th Place
2007 Grand Prix Australia - IFBB	5th Place
2007 Ironman Pro Invitational - IFBB	7th Place
2007 Olympia - IFBB	13th Place
2007 Sacramento Pro Championships - IFBB	3rd Place
2006 Grand Prix Austria - IFBB	12th Place
2006 Grand Prix Holland - IFBB	4th Place
2006 Grand Prix Romania - IFBB	6th Place
2006 Ironman Pro Invitational - IFBB	--
2006 San Francisco Pro Invitational - IFBB	11th Place
2006 Santa Susanna Pro - IFBB	12th Place
2005 Ironman Pro Invitational - IFBB	--
2002 Asian Games Ligh-Middle Weight	4th Place
2002 Mr. Japan - JBFF	3rd Place
2002 Japan Nationals - JBFF Middle Weight	1st Place
2002 World Amateur Championships - IFBB Welter Weight	10th Place
2001 Asian Amateur Championships - IFBB Light-Middle Weight	1st Place
2001 Mr. Japan - JBFF	2nd Place
2001 Japan Nationals - JBFF	1st Place
2001 World Games - IFBB Middle Weight	1st Place
2000 Mr. Japan - JBFF	3rd Place
2000 World Amateur Championships - IFBB Welter Weight	6th Place
1999 Asian Amateur Championships - IFBB Light-Middle Weight	4th Place
1999 Japan Nationals - JBFF Middle Weight	2nd Place
1998 Japan Nationals - JBFF Middle Weight	2nd Place