Thanks for the heads up. Still reading on the soy thou, dang I can't drink milk. Milk just not for me lol. However, I'll try to consume more carbs, which in this situation would peanut butter sandwich sounds good? 

If u need carbs, can consider sweet potato, good thing full of fibre & vits too so u can skip yr mom's vitamin pill haha.. But watch yr carb b4 bed. Trust me, skinnies can get a tummy too, i learnt my folly.

Workout

Squat
1x5x20
1x5x30
1x3x40
1x2x45
3x5x50

Squat rack full, so doing press first. Squat at 50, bodyweight at 51, BOOYA!

Thanks again. I guess my lunch seems too late as my post-workout meal. 

I have no idea how to push my diet for more. And frustrated with my consistency to go the gym. I thought could  make it for 3times a week again, then I got minor motorcycle accident continue with full exams next week. My finals are near. I'd  be pushing like mad after my exams, thats for sure.

The weight gaining seems okay, I don't know whether its fat or muscles but I'm gaining around 0.3~0.5kg per week. Yeah, I never see my 6pax abs ever. How bout your gains per week?

Yeah I'm alright, just little scratch on my right hand and some pain on right leg. Doing great, maybe will hit the gym tmrw. As for the milk, lol speaking of milk, I've just had a bad stomach again this afternoon. Haha. Damn, 3kgs in two weeks. Your diet are good, saw them and its great. Great job man!
Diet

0900 1egg, 1egg white, 200ml milk
1230 rice, egg, chicken
2000 1steak, 200ml milk
2315 200ml milk
Oh shyt. Today is SO bad.

Deadlift
1x5x40
1x5x55
1x5x65
1x3x70

Arms day, yesterday only the sore gone. Legs day, I'm still feeling the sore now. I seriously can't believe that I drop, literally sitting on the floor when squatting only 30kgs. Lol. Don't ever stop for a month, you'll lose everything. Chest day, I think I need to get to fix my form 'cause hardly any sore.

As for shoulder day, I just sweats. 3.5kgs press is just hmm. That's why I had to add another shoulder press sets, lol. Home only, that's why. Wait til FF Subang open at Empire on Monday, I'll start over again.

I only thought of 3/4 exercises per day. Is it enough? Trying to do the 4sets 8-12reps thingy, since I've seen darklite posted about it several times. And I really shy posting on my diet, it still sux. And I think the sore for the first week, only because of my long rest which is a month time. Next week I'll be sure to update this, see how.

ARMS

BB bicep curl
4x8x20lbs

DB bench press
1x10x10lbs
1x8x22.5lbs

Tricep dips
4x10

DB alternate hammer curl
1x8x10lbs
3x4x7.5lbs

BB incline tricep extension
4x8x20lbs
Today at FF Empire, new Platinum. I was feeling awkward and confusing, that's why suddenly got bench press on my ARMS day. I stop the bench press when I felt it more on my chest, then realise its suppose to be arm lol. Platinum FF seems to hide all their small weights, I couldn't found any from 10-20lbs of dumbbells. Sad. Next time I try and ask where it gone. AND MOST of it, I couldn't find the squat rack anywhere! Even bench press rack don't have! Feeling like complaining, shyt la potong. They got so many new machines instead, ceh. Even bench got 2 only, before there have like 5.

Haha there I complain all in here instead haha

Back bout my workout. I try to alternate bicep, tricep, bicep, tricep again. So I get more rest between two bicep workouts. Comparing with my last ARMS day, doesn't seems to give much of a different thou, haha.

I'm on a holiday. So 5 times a week. Only last week I missed my back day, FF Consplant closed for opening Empire. When my study starts again on July, it'll be going back for my 3times a week routine.