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

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

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.

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

I was thinking during the Bulking phase I should cut down my running/cardio so that I won't burn too much. Only doing about 5-10 minutes of high speed runs.
So I guess I'll stick to crunches. Running will come later.

Is this the link?
http://www.bulknutrition.com/?articleID=30&break=2

Guys, I think I'm gaining body fat. I used this calculator to find out
http://www.linear-software.com/online.html

Used the tape measurement method where I measure my neck, height and abdomen.
Body fat shows 16%. Is this good? For their table , 13-17% of body fat are for "Fitness" level.
But according to this article :
http://www.bodybuilding.com/fun/hugo41.htm

It says there I should always cut down to 10% body fat before I start bulking up again. Oh and if I stand up straight I still can see my six packs I used to always have, just that when I'm sitting my abs will bulge but still can feel six packs. Friends have commented that I've put on alot of muscle, but also some said I have gotten a tummy already. Is this because of internal fats that causes bulge?

So far I'm only running on the threadmill at 9.5km/h for 10 minutes before workout. How much more should I increase my cardio? I used to run for 20 minutes with speed varying from 8km/h to 12 km/h. But ever since I heard that cardio should be reduced for bulking, I've reduced my time on the threadmill.

Also, can I just concentrate on running on the threadmill or jogging around the neighbourhood? All those cycling machines and aerobic machines are not necessary right?