i have a questions with my nutrition intake on workout days
is there anything not enough? because i feel that i dont get improvement
is my preworkout and postworkout bad?

Morning 7.30:
2 scoops of oats with milo + milk
1 banana

Snack 10.30
1 pack of sandwich containing 1 slice of ham and 1 slice of whole egg

Lunch 1PM
Half plate of rice with lots of meats and veggies (eat lamb a lot these days)
1 cap of Megaman GNC multivitamin
1 cap Flaxseed oil

4PM Preworkout
2 scoops of oat with milo
1 banana

5.30 Workout for 1 hour 30 minutes

Postworkout 7.30
Drink 1 scoop Whey protein + milk (sometimes)
1/2 cap of 500mg Ester C

Dinner 8.30-9PM
Half place of rice with chicken or beef and some veggies
1 cap of flaxseed oil

my last session for chest:
5 sets of dumbell press
25lbs 12-15 reps
35lbs 12reps
45lbs 10reps
50lbs 8reps
50lbs 4reps

4 sets of incline dumbell press
25lbs 12reps
35lbs 10reps
40lbs 8reps
40lbs 6 reps

4 sets of dumbell fly & 4sets of incline dumbell fly
15lbs 15 reps
20lbs 12reps
25lbs 10reps
35lbs 8 reps

Machine press dont know what it is called
3 sets

havent been increasing lately, i could do the same weight since 3-4 months ago
now i feel weaker, after the first 5 sets of dumbell press i feel tired already

This post has been edited by v1rtual: Nov 16 2009, 04:41 PM

im 167CM and 65KG
each side in lbs for dumbell

This post has been edited by v1rtual: Nov 16 2009, 05:17 PM

guys, i have a question

now my chest is in still deep sore after 2 days ago chest workout..really pushed to the limit. but my triceps are totally fine
maybe it takes longer to recover because these 2 days, havent been having a very good sleep, keep waking up everytime and then

planning to go to the gym at 6.30pm
is it okay to do back and triceps today ?




This post has been edited by v1rtual: Nov 19 2009, 05:37 PM