Hey there, my friendly LYN Bodybuilders.
Been around this forum for some time but rarely post.
So, I was just hoping I could be given some short advice regarding my training and diet.

Age : 19
Weight Before 7 weeks : 63 kg
Weight Now : 70 kg

Goal : To bulk up as much as possible.

I've been following the stickies, but I had to make some big amendments due to lack of equipments at my gym, and also lack of cash to purchase protein supplements. [/B]

Training : Different from Rippetoe's but follows the timeline.
Monday Workout A
Wednesday Workout B
Friday Workout A
Monday Workout B
and so on...

My gym has very limited equipments (condo gym). The heaviest dumbells are one 10kg and one 9kg. Weight not adjustable.
Machines only have : Chest Fly, Chin-up, Leg Extension

Workout A :
Chest Machine Fly or Dumbell Fly 4x10
Deadlifts 3x10
Shoulder Press 3x10

Workout B:
Chin up Machine 4x10
Triceps Overhead Press 4x10
Leg Extension Machine 3x10

Sets vary, I mostly go to failure.

Basically I just try to vary my workout A completely from workout B to give enough rest.
Heres the thing, maximum weights of dumbbells are 10kg and 9kg. I basically am doing 3x10 at that level already for most of the Dumbbell sets. I can't increase my weights anymore. So, is it ok if I increase my volume?

Diet : Very cheap materials, heh I'm a student.

Morning 8am : 7 Egg Whites + 2 Omega-3 Yolks + 2 Slices of Bread with Tuna + Coffee
Snack 11am : 4 Slices of Bread with Tuna.
Lunch 1pm : Economy Rice or Chicken Rice (add alot of meat and rice)
Pre-workout 3pm : Milk 500ml + Instant Oats
Post workout 5pm : Milk 500ml
Dinner 8pm : Any meal here, tries to add extra meat.
Late-night 11pm : Milk 500ml + 7 Egg Whites + 1 Omega-3 Yolk

Will this diet kill me? Its basically consuming hell alot of Eggs, Milk and Tuna. Feels dangerous.
In the past 7 weeks I definitely feel a great raise in my bulk. Friends noticed significant increase in my size.
But I've also met with some side effects : My poop/crap is amazingly smelly. Housemates complain when I crap they can smell it even when their doors are closed. Also, I've been farting a lot too. Is this normal due to the Milk?


This post has been edited by Xalvin: Jul 17 2009, 11:09 AM

its normal dude..i consumed around 1-1.5L HL milk everyday oso...about farting my gf oredi complained why i fart too much..hehe..you have the same body weight as mine ..i started around 60kg but 70kg now..my target weight is around 80kg then baru cut...

yoh, can teach me how u gain 7kgs in 7 weeks arr?

dude what is your height?

wow almost 14 egg whites per day + 3 yolks whey can make your life simple....

your preworkout meal must contain some carb which can be easily used as fuel during the workout, milk will take some time to digest and oats is complex carb take it in the morning for breakfast
try to switch your tuna sandwhich with the oats ...

after workout take your next meal ( carb + protein) within 1 hour to avoid muscle protein being used as fuel.....




This post has been edited by lcsum: Jul 17 2009, 11:42 AM

Hehe I'm aiming for slightly below the overweight BMI first. Then I'll start cutting.


I just followed whatever I typed on my first post.
Actually I was already working out even before I started bulking. I was hitting heavy weights but sadly I wasn't eating well. So, I guess I had the strength to take on heavier weights when I started bulking, where else first timers will have to slowly start off with lighter weights.


I'm 185 cm last I checked. Though I just simply measured by marking my height on the wall and using a ruler to estimate.

About Whey, its expensive. My previous topic 2 months ago: someone posted that the amount of money per protein you spend on Whey is twice compared to Eggs. So, I don't mind suffering myself with eggs, as long as it doesn't blow my pocket.

I'll take that advice regarding my meals. Honestly, I'm a complete newbie to the whole diet thing. Things like Dextrose and Glycogen are things that I rarely come across. Regarding the oats, I thought in darklight's sticky there, Oats is on the Pre-workout shake? Complex carbs are fast absorbing, right? I've read somewhere it is also the main ingredient in the Samurai's Diet IIRC.

This post has been edited by Xalvin: Jul 17 2009, 12:35 PM

Squatting will help you grow a lot quicker and will make your life easier (in bulking terms).

Can't really do Squats. Only got max of one 9kg Dumbbell and 10kg Dumbbell.
Been doing squats for the first few weeks with the two dumbbells. After a few weeks feel like too easy. Can go about 15 reps.
Last I check for bulking I should have 10 reps or less right?
Deadlifts feel more intense, so I'll stick to that.

If the gym doesn't allow you to do squats (equipment or management wise), it's time to find a new gym. I'm sure many LYN members would agree.

well im tied up with FF which doesnt have a squat rack...atleast they have smith machine ...

i dont call that shit place as GYM if there is no squat rack!!
but condo's gym you cant expect much lo.

try do human squat! XD
ask someone sit on your shoulder and squat..
tat is what i did when i back hometown XD
it is very fun to see the one sit on you shouting ..haha

yeah smiths still let you squat mah.

but the movement seems like fixed oredi ...

Not enough intensity, not enough range of exercise to hit every part effectively. Don't worry, your protein intake is ok, not dangerous. Your bodyweight in pounds is the number of grams of protein u take in a day.

Increase in poundage, 10 reps is good enough volume.

Impressive 7kg gain in such a short time.
I wonder how you can consume so many eggs? Hard boiled?

Human squat, nais. lawl! Helmet is needed.

helmet for what bro?

just ignore those spammer

Half-boiled much easier to consume.
Add with Oyster Sauce (Trust me on this, its very very nice) or just add Soya Sauce.
If Oyster Sauce, add little by little, because it is very concentrated.

Honestly, I'm in love with the taste. It's like drinking one of those thick and rich soups.

Actually I'm quite surprised with my own weight gain. Which is why I was also getting worried that I'm eating wrongly.
Just checked the weights again, gained to 71 kg.

My tummy is starting to get bloated, will need to start drilling on crunches again.

This post has been edited by Xalvin: Jul 19 2009, 11:35 PM

Crunches won't help

Go take a run.

hey, iam body building too...currently iam 192 cm and 96kg....eating 18 eggs perday...but 2 of it without yolk..and 1 more without the eggwhites...and 1 more i cook it....ill keep up to date with u...goodluck nighttimers!...iam a seriouzkitteh!

This post has been edited by renzukukenz: Jul 19 2009, 11:53 PM