Thanks a lot for all the help in giving us these tips and guidelines...I am sure everything will then be alright. I got to learn from it now. beef jerky

Hello everyone, i hope i can get some advise from you guys


Firstly, i heard that for a person to gain muscle, he should only do bout 45min- an hour per session, not mre than tht, isit true? If its true, whats the reason?

Next is I read in a blog to gain muscle, you should do till your muscle hurt n hurt for few days. Problem for me is ( example doing biceps exercise ) i will feel muscle sore but only for few hours ), is tht ok n will i be able gain muscle?

mind sharing your source(s)?

Ok i will but give time to find it n i will post it up

He's just referring to the common saying that DOMS up to a few days is the key indication to having had a productive workout. But that is incorrect ain't it. And the statement before that, 45 mins required to gain muscles, is definitely incorrect.

http://jasonferruggia.com/how-long-should-your-workout-last/

I guess my friend was right about the 45min thing. Here.

Ferrugia has a point. He always had. But it will still depend on people. Some peak at 60, some lesser. Hence why some people might benefit working out shorter compared to longer.

Ideally 45-60 min is fine; excluding warmups.

I normally would quit when I feel tired; that is when I'm going heavy (relative to individual).

SOmetimes I only done one exercise ( with 10-12 sets).

Not during my early days, but as you train more than 2-3 years and you are more mature and going with quality and heavy drive, I would say, dont push to meet the number of exercise you do but rather quality. cheers.

I just started to switch to bulking mode. Unsure whether it is sufficient enough ...

Height : 178cm, Weight : 80-81kg

Weekdays
----------
1. Breakfast - Cornflakes + pumpkin seed + almond mix with low fat milk and protein shakes
2. Lunch - Rice (slightly more than 1 clenched of first) + 2 pieces of omelets + 1/2 Vege + 3 types of meats ... Quite heavy
3. Dinner - Usually after workout, protein shakes will be the one. Once a week, will have broccoli, salmon, dim sum, eggs.

Weekend
---------
1. Breakfast - Cornflakes + pumpkin seed + almond mix with low fat milk + protein shakes
2. Lunch - Diversify - It can be noodles, fried rice ....
3. Dishes

Well, weekend could be junkie days for me but when back to weekdays, it will be totally different.

Any ideas if I able to bulk ? I don't really extreme bulk ... My goal is to build more muscle mass ... Used to bulk and tone to get the shape ...

Let me know if you need more information. Thanks.

Total calorie for this diet? What's you calorie maintenance?

Hold on, let me calculate ...

Cutting mode is around : 1500+ calories with whey protein
Bulking mode is around : 1800+ calories with muscle mass protein (additional 300 calories)

That is for weekdays, but for weekend my calories tend to be slightly higher.

Seems like really insufficient ......

are you being serious?

I feel a little awkward by the way, but of course I don't intention to be a body builder ... I just want to have a nice shape of muscular body ... maybe we can PM to talk things in detail ..

Well, I'm in the middle of final exam week so I don't think that is possible at the moment. Sorry. But you can refer to the 3 links on my signature since you are seriously didn't know much about nutrition.

I have a feeling he's counting it wrongly. But hey, take his advice and look at the Nutrition for Beginner's link.

Yeap, looking at it ...

skinny fat . started Sept 2011 ended May 2012, build up slightly with 1-2 inch fat tummy (15kgx2 bell squat,25kg arm row,etc)
work stuff got shitty and stop , taught to mass up with health food
in the end all end up back in tummy , really sucks bad with 3-4 inch now
good is that the earlier gain muscle is still there and i can lift back my weights with a couple of session
time to hit back the dumbells and countinue were i left off

Lesson learn : skinnies only gain tummy without pumping

Maybe you should try the barbell instead of the dumbbells now.