Muscle Building

Having a strong and healthy body is everyone’s dream, many people wish to have a good-shaped and ideal muscle mass. I wrote this blog for peoples who wants to do the muscle building or body shaping program.
Frequently Asked Question
What is muscle building?
Muscle building is a body shaping program that needs exercise, appetite control, supplementations, and enough rest to get an ideal body shape that you want.
What is supplement?
Supplement is an extra “food” that will help you to fulfill your body needs so that your body will have a maximal growth.
What is the supplement’s function in a muscle building program??
Supplement sthat we use in a muscle building program are very useful to complete the nutrition that our body needs and to maximize the muscle potential to grow.
Does supplements will make you “addicted” and have negatives effect to our health?
Supplements won’t makes you addicted and have no negatives effect as long as you consume it as suggested.

Appetite
Appetite is one of the important things in a muscle building program. A good appetite control will help you maximize your muscle growth in a short time. Below is an example of appetite control while you run the muscle building program.
Breakfast
- 2 eggs and 4 white eggs
- 2 slices of whole wheat bread
- 1 spoon of peanut butter
- 1 scoop of Whey protein
Morning Snack
- 1 cup of oatmeal with eough sugar
- 1 apple/ pear/ orange
- 3 tabs of Amino
Lunch
- 3 ons of chicken’s breast
- 1 cup of brown rice
- 1 cup of vegetables
Afternoon Snack
- 2 slices of whole wheat bread
- 2 slices of ham
- 1 apple/ pear/ orange
- 3 tabs of Amino

Before Work Out
- 1 banana
- 1 scoop of Whey Protein
- 1 serving of Creatine

After Work Out
- 1 scoop of Whey Protein
- 1 serving of Creatine

Dinner
- 2 ons of chicken’s breast
- 1 cup of vegetables
- 1 cup of brown rice

Before Sleep
- 3 tabs of Amino

The Chinese Triad

The Golden Triangle is a highland as wide as 15.000 mile square, produce 70 percents of illegal opium supplies in the world that worth millions dollars where the Chinese Triad control the circulation. They’re using many methods to smuggle their “evil things” across the seas and airports in the world.
In Southern Thailand, the law enforcement officers discover one of their horrible - The Chinese Triad- methods to smuggle heroins to Malaysian teritory. Babies were kidnapped or sometimes bought from their parents. They killed those babies, threw out the babies’ inside organs, and then filled those babies’ body with heroin. Then those babies are brought across the borders as a tight sleeping baby in their “mother’s” hand.
In their Triad organization, their members are tide to a ritual, an oath, passwords and the mixing blood ceremony. They’re really made a solid brotherhood to keep their dark side activities. They are the Chinese Triad.

Organized Crime

This time the trans-national organized crimes are growing larger and larger. The UN are trying to prevent it by making the Palermo Convention.
Palermo Convention
 Backgrounds :
- Globalization and new technologies create the same new opportunities for crime as for legitimate avticities.
- Crimes as money laundering, traffiking in human beings and corruption are a serious and growing problem.
- Groups are bigger, more transnational with indications of networking and involved in a wider range of criminal activities
- Transnational nature of the problem requires transnational solution.

 Convention’s Structure :
- Defines and standarizes terminology
- Requires states to have specific crimes
- Specific control measures
- Cooperation
- Training
- Prevention
- Technical provisions (signature, ratification, etc)

 Convention’s Scope :
- Made to countermeasure the crimes that defined in article 5, 6, 8 and 23, another serious crimes that defined in article 1 and 2.
- Only if the crime was in the transnational dimention and entangled the organized crime.

Exercise Program

Muscle building exercise program is training method using heavy duty according the maximal body power to maximize the muscle growth. You can do each movements 3-4 sets with 6-8 repeat and 1 minute break in each sets.
Monday

Chest
• Bench Press Barbell
• Incline Press Dumbell
• Dumbell Pull Over 3-4
• Pec Dec 3-4 sets
Tricep
• Tricep Push Down
• One-handed Tricep
• Skull Crusher
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Tuesday
Back
• Lat Pull Down (Front)
• Seated Row
• Hyperextension
Bicep
• Preacher Curl with Barbell
• Concentration Dumbell
• Hammer Curl
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Wednesday (off)
Thursday

Shoulder
• Dumbell Press
• Side Lateral Raise
• Rear Lateral Raise
• Dumbell Shrug
Legs
• Leg Press
• Leg Extension
• Leg Curl
• Seated Calf Raise
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Friday (off)
Saturday
Chest
• Incline Press Dumbell
• Pec Dec
Back
• Lat Pull Down (Front)
• Seated Row
Shoulder
• Dumbell Press
• Side Lateral Raise
Legs
• Leg Press
• Leg Curl
Bicep
• Concentration Dumbell
Tricep
• Tricep Push Down
Abdominal
• Center Crunch
• Side Crunch (left & right)
• Hanging Raise
Sunday (off)