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Message: <blockquote data-quote="N0eL" data-source="post: 2868207" data-attributes="member: 26967">Satria,BSN syntha-6 is quite infamous for its bad taste and hardly dilute into water. I would recommend u Optimum Nutrition 100% Whey Protein. It's double rich chocolate is very famous.If u are loosing weight with ur current diet, just stick to it. But i highly recommend u spread ur meals to about 6 times per day. 1, ur stomach will not be bloated with less food and eating often will increase ur metabolism to burn more fat.Try warming up with dynamic stretching(motion stretching). Eg : if u starting with bench press, do it with 1/3 of ur normal lifting weight. This will inform the muscles that U gonna do his exercise and be prepared for it. Do this warmup for the first 2-3 exercises. The important of warming up is to get ur body to relax and turn flexible to prevent injury. After ur workout, u may proceed with static stretching to cool down. Static Stretching will tear ur muscle tissue and reduce ur performance and thus shouldnt be done as warm ups.HOw to choose which exercises to perform first? Do those difficult compound exercises or those that you find difficult doing first coz u r fresh with energy at the beginning of the workout. Slowly proceed to those easy ones.If u wanna burn more fat, eliminate cardio and do High Intensity Training(HIT). Google it. Basically, minimize ur resting time in between sets to max 60 secs. LIft at med/high intensity weights. This will have the effect of heart pumping cardio workout thru out ur weight lifting period and it's much more effective than doing cardio itself. Watch out for signs of dizziness and vomiting though :)9kgs in 2 months is impressive. The first 4-5 kgs should be water weight though. The healthy standard is 2kgs per month. Else u might be loosing muscle mass. Pretty subjective as our body reacts differently. So looking at the mirror will be the best indication and it's motivating ~!!</blockquote>

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