cheez
Hi. Just share a bit of what little knowledge I know and also share my humble opinion on some of your posts. Yep, I didn't read all your posts. Just some of it. Whatever I write below are some thoughts for you to think about. You won't need to do it if you don't feel comfortable with it.

Health Check :
- Do a complete health. With blood sample, they can check a lot of stuff. Kidneys, sugar levels, cholesterol (good and bad), bla bla bla. Too many to say. With that health check, then you'll know what food is safe for you and what isn't. You won't want to eat and end up with a blocked artery. Believe me, it can happen to ANYONE even though they exercise regularly. So, know how your body works internally, then you can plan your diet more appropriately.

Be Patient
- I noticed that you squat a lot, and quite frequently. Or so I noticed, that is. Usually, a muscle takes 3 days to recover, based on heavy loads. Try resting that muscle for about 3 days before you work it again. I rest about 5-6 days for each muscle I work. Then, slowly work your rest days from there. If you recover fast, then you can try to work that muscle again after 2 full day of rest.

- Training for size or strength takes time. Don't rush yourself because if you do, you may risk injuring yourself. When I say "takes time", expect at least 6 months of working out, about 4-5 times a week consistently. But this would also depend on your rest and recovery too. Be patient. Else, if you injure your major body parts, you could be out of gym for a long time.

Your diet :
- Your diet plan looks a bit odd, forgive me for saying that. Again, get a full body check up before planning your diet plan. I actually did a full body check and the results were great. My bad cholesterol is very low and I'm safe. For a start, try to reduce as much milk as you can. I've read that even low fat milk could lead to slow increase in bad cholesterol but again, I read it so I'm just repeating what I read. This is my diet (remember, check your body first)

Morning : 5 half boiled eggs (LTK Omega Plus eggs ONLY!), 1 yolk. 4 tea spoons of oats and some spirulina + brown rice cereal.

Morning snack : Weet Bix with milo or plain water

Lunch : 1/3 box (those Styrofoam box of white rice), omelette, 2 vege.

Afternoon snack : weet bix with milo / plain water.

Evening snack (before work out) : a power bar. Like those from Nature Valley.

Dinner : whatever mum cooks.

Before bed : 5 eggs, 1 yolk.


Here's a sample of a one my latest set of work out logs. I rest 1 day before the next work out, usually. You don't need to follow my routine but after a fair number of trial and error of training on my own with some tips from personal trainers here and there, I manage to straighten out my work out program.

=========================
Work Out Log : Biceps, Triceps, Legs, Abs (My arms work out has changed to lighter but doing super sets. Legs are still heavy, for me at least haha)

Bicep Super Set 1
3 sets : 10 reps alternate 12.5 kg dumb bell curls + 12 reps EZ barbell curl (total weight 15 kg)

Tricep Super Set 1
3 sets : 10 reps 27.5 kg dumbbell over head extension + 12 reps EZ barbell skull crusher (total weight 15 kg)

Bicep Super Set 2
Set 1 : 10 r 5 kg/arm standing angled cable curls + 14 r 10 kg single weight straight bar cable curl
Set 2 : 10 r 7.5 kg/arm standing angled cable curl + 14 r 10 kg single weight straight bar cable curl
Set 3 : 10 r 10 kg/arm standing angled cable curls + 14 r 10 kg single weight straight bar cable curl

Tricep Super Set 2
Set 1 : 10 reps 15 kg rope pull downs + 12 reps body weight bench dips
Set 2 : 10 reps 17.5 kg rope pull downs + 12 reps body weight bench dips
Set 3 : 10 reps 20 kg rope pull downs + 12 reps body weight bench dips

Leg Routine
Hammerstrength iso-lateral leg press. Total weight 150 kg : 14 reps, 3 sets

Calf extensions on hammer strength leg press. 50 kg / side. : 15 reps, 3 sets

Technogym hamstring curls. Single weight. All 15 reps : 35 kg, 40 kg, 45 kg

Abs Routine
Abs roll with abs wheel : 15 reps, 3 sets

Weighted cable crunch. Single weight 25 kg : 20 reps, 3 sets

Ball Crunch : 15 reps, 3 sets

Chest Routine (extra)
Cable raise, bottom to front. Weights/arm. All 10 reps : 15 lbs, 17.5 lbs, 20 lbs

=========================

Work Out Log : Back, Cardio (Back work out is still heavy sets except for some work out. I use hand straps to help with heavy lifts)

Back Routine
Pull ups : 6 r, 5 r, 5 r (these are non assisted, body weight only and pull till chin)

Bent over bar bell row. Olympic short bar. Weights/side. All 12 reps : 20 kg, 25 kg, 30 kg

Bent over dumb bell row. All 10 reps : 30 kg, 32.5 kg, 35 kg

Technogym lat pull down. Single weight. All 12 reps : 35 kg, 40 kg, 50 kg (used to pull 75 kg but using body momentum so decided to reduce the weight and totally no body momentum)

Straight bar pull downs. All 10 reps. Single weight : 15 kg, 17.5 kg, 20 kg

Chest Routine (extra)
Flat bench dumb bell flyes. All 10 reps : 20 kg, 17.5 kg, 15 kg

Cardio : cycling, 30 minutes

=========================

Work Out Log : Chest, Abs, Cardio (Have changed to super sets for chest, hence the lighter weights.)

Chest Routine
Super set - Incline barbell press into incline dumb bell flyes.
1 sets: 12.5 kg / side barbell pres (10 reps) + 12.5 kg dumb bell flyes (12 reps)
2 sets: 15 kg / side barbell pres (10 reps) + 12.5 kg dumb bell flyes (12 reps)

Super set - Flat bench barbell press into flat bench dumb bell flyes
2 sets : 15 kg / side barbell press (10 reps) + 12.5 kg dumbbell flyes (12 reps)
1 sets : 15 kg / side barbell press (8 reps) + 12.5 kg dumbbell flyes (10 reps)

Flat bench dumb bell pullovers. All 10 reps : 25 kg, 27.5 kg, 30 kg

Abs Routine
Cable crunch. Weights/arm. All 20 reps : 25 lbs, 27.5 lbs, 30 lbs

Abs Roll : 15 reps, 3 sets

Seated leg tuck with 10 lb dumb bell at feet : 20 reps, 3 sets

Cardio : 30 minutes cycling

Chest routine
Cable dips. Weights/arm. All 12 reps : 30 lbs, 35 lbs, 40 lbs

Decline cable flyes. Weights/side. All 12 reps : 10 lbs, 12.5 lbs, 15 lbs

=========================

Work Out Log : Shoulders, Abs, Cardio

Shoulder Routine
Front dumbbell raise. All 10 reps : 7.5 kg, 10 kg, 12.5 kg

Prone incline bench rear dumbbell raise. All 12 reps : 7.5 kg, 10 kg, 12.5 kg

Dumb bell shrugs. All 12 reps : 35 kg, 37.5 kg, 40 kg (hand straps used)

Front barbell shrugs. Weights/side. All 12 reps : 20 kg, 30 kg, 40 kg (hand straps used)

Rear barbell shrugs. Weights/side. All 10 reps : 20 kg, 25 kg, 30 kg (hand straps used)

Hammer strength iso-lateral shoulder press. Weights/side. All 12 reps : 20 kg, 25 kg, 30 kg (10 reps), 35 (5 reps)

Cardio : cycling, 30 minutes

Abs Routine
Abs roll : 10 reps, 15 reps, 15 reps

Weighted cable crunch. Weight/arm. All 20 reps : 25 lbs, 27.5 lbs, 30 lbs

Seated leg tuck with 10lbs dumb bell at feet : 20 r, 20 r, 25 r

Shoulder Routine
Dumb bell side lateral raise. All 12 reps : 7.5 kg, 10 kg, 12.5 kg

Dumb bell front raise till overhead. All 10 reps : 5 kg, 7.5 kg, 10 kg

This post has been edited by 9ty5: May 3 2010, 02:41 AM

cheezzzz,
No probs. Don't thank me for my comments until you've reached your goals and my advice has helped. Else, I'm not worthy of any thanks. I myself am still a beginner when it comes to diet but in terms of work out, I guess I've had my share of trial and errors, injuries and recoveries.

I got my body check up in my company when my company's Environment, Health And Safety Committee a health company to come do a full check up. But you could pretty much do it anywhere, like Path Lab or something. If you're working, check to see if your company covers it. Else, it could cost quite a fair bit but it's worth it to know what's going on inside your body before eating 1 cow a week. haha

My injuries :
Shoulder rotator cuffs (basically, the shoulder joint area). Suspected to have got it from dumb bell side lateral raise and heavy flat/incline bench barbell presses.

Lower back/spine area :
Got it from lifting heavy when I was all too hyped out about doing heavy dead lifts. A tight belt around my waist obviously didn't help.

Now, about my diet. I don't exactly follow the routine consistently day in and day out. On working days, that's pretty mcuhw hat I eat. On weekends, it's no-diet days. haha I'm the mid-sized frame kind of guy so I gain weight rather easily but I know of a friend who's got a slim frame and he found it difficult to gain size. If I had a slim frame here's what I'd eat to gain size, based on the following assumptions :

- Body health check shows I'm good and very fit. Do a body check every 6 months, for say, the next 12 or 18 months. This is to understand how your body is reacting to your food intake.

- I work out 4-5 times a week.

- All portions are average. Don't over eat. Just eat till you are no longer hungry but yet, not totally filled up. You'll slowly find out how to adjust your portions.

Breakfast :
Immediately after you wake up, take a cup of oats / oat bran. If you have a basic protein shake, then just take the protein shake. Do this IMMEDIATELY after you wake up. Don't bother brushing your teeth too. Will explain later why I did this during my earlier days.

5 egg , 1 yolk (half boiled). 2 slices of whole meal bread (dip in the half boiled egg. yummy!). Milo with skim milk (no fat milk).

Morning Snack :
3-4 bars of weet bix. Small cup of milo with skim milk. Weet bix is quite dry so take a bite and sip in the milo to soak the weet bix in your mouth, or dip the weet bix into the milo and take a bite.

Lunch :
1 bowl (not those big gigantic bowl, ok. Just the small bowl) White rice, with steam chicken breast (steam chicken from the chicken rice stall should be ok. Stay away from chicken skin. Some vege.

Afternoon Snack :
3-4 bars of weet bix. Small cup of milo with skim milk. Weet bix is quite dry so take a bite and sip in the milo to soak the weet bix in your mouth, or dip the weet bix into the milo and take a bite.

Pre-Work out :
1 or 2 mid sized banana. 1 bar of weet bix.

Dinner :
Spaghetti in choice of low fat sauce. 1-2 hard boiled egg whites. Some steam brocolli.

Before bed :
6 tea spoons of oats / oat bran. 3 egg whites, 1 yolk.

Work Out :
- Conjure up a proper work out plan.
- Try not to do so much cardio.
- Remember to stretch after every work out, especially that specific muscle that you've worked out. (will explain why later).
- Rest rest rest rest. No late nights. Your body recovers at it's optimum level during the night. So no more clubbing. You can do your gang bangs before 11pm or something. haha


Now, here's the explanation ;

Eating before bed and right after you wake up : Drinking protein shake, or something fast moving food immediately after wake up. Assuming you sleep a whole 8 hours (this is the recommended sleep time). When you sleep, your body doesn't totally shut down. It's still working, just slower. Hence, it's actually feeding at a slow rate. When you wake up, your body metabolic rate starts to kick in and it'll get hungry. When you don't feed it quickly, it will start to find whatever it can in your body, starting with the fats, and then the proteins, and eventually breaking your muscles down slowly to feed itself. This is generally how a body survives when it's starved. So when you drink protein, or some fast moving food, it helps to feed your body before it starts "eating" your body. Initially, you won't really need to worry too much about this unless your % body fat is very very low.
And because your body feeds while you sleep, it is why you eat something before bed, so your body can feed on those food, therefore retaining as much of your muscles as possible. Well, this is the theory but I guess, to most, we need not worry so much about it. I actually don't let myself go hungry so if I happen to be working late at night, I'll eat.

Gaining Size / Bulking up :
In the process of gaining weight, you would sure to gain some fats along the way. Its very difficult to bulk up and get ripped at the same time. I tried it, unsuccessfully. Therefore, I decided to gain and gain until a point I could not gain anymore, and then I started to cut down. My weight went like this ;

When first start gym : 83 kg, 32.5% body fat
Main Goal : Lose weight, burn fats
After 3.5 months : 72 kg, 25% body fat
I decided to stop cutting because my weight training is not improving. Did cycling classes every tuesday and thursday evenings.

After another 1 year, 3 months : 87 kg, 30% body fat
Was on supplements for 1 year, non stop.
Ate like t-rex.
Weight training improved significantly. I flat bench dumb bell press from about 20 kg to 35 kg in about a little more than 1 year. Incline dumb bell press from about 15+ kg, to 30 kg in the same time. Totally no cardio.

From there on wards, I started to cut down again till today : 76 kg, 25% body fat
No supplement since Dec 2009.
Controlled food intake.
Cardio between 15 to 30 minutes after my weight work outs. Took only Prima Force pure BCAA, mixed with warm green tea before cardio.

This was me in Mar 09.


This was me in Dec 09.

yeahguyz
yeah, tell me about it. Muscle gain is slow in certain areas but some areas are ok. As for body fats, let's not even talk about it cos it's rubbish figures, that I'll totally admit. haha which is why I say, I'm far from half way through. haha Anyway, feel free to PM me cos this is cheezzz's thread Feel free to drop me some PM's. I'm open for any kinds of work out tips + diet plans.

likimikuku,
that question is not silly dude. haha To get that forearms, just pose like how I did in that pic. haha Really, my forearms are not big. I don't even work out my forearms on it's own. haha

I read somewhere that you can actually pose in certain ways to make your muscles look nicer. Then again, that article i read was a little about flexing, and showing the judges the best part if the muscles to get higher points or something like that.

yeahguyz,
Yeah, I know what u mean. My muscles has been growing kinda slow for the past few months. A direct wild guess would be my sleep patterns. I can't sleep well almost every night... for the past dont-know-how-many years. But I never thought of calculating it the way you showed me so thank you for sharing it with me Besides, I'm above 30 already so gains are slowing down. kakaka old man already. hehe

cheezzz,
how's your work out and diet so far?