Hello all. Looking for some advice on what you guys think if i stack these vitamins and incorporate it in my diet. All are from Elken. http://www.elken.com.my/

Spirulina - Elken Spirulina. (Each Tablet contains; Spirulina Platensis 200mg)

Fish Oil - Elken EPA-DHA. (Contains; Fish Body Oil [1000mg], Vitamin E [1mg], EPA [180mg], DHA [120mg])

Vitamin C - Ester-C 500 Plus (Tablet contains; Ester-C Calsium Ascorbate [500mg] providing Vitamin C [400mg] & Calcium [50mg],
Citrus Bioflavonoids [150mg], Hesperidin [80mg], Rutin [80mg])

Win Calrich - (Contains; Oyster Shell calcium powder [255mg] Equivalent to [100mg] of Calcium.


About me: 21 years old just started going to the gym for about 1 month. 5'9", 68kg. I go to the gym 3 times a week. Trying VERY VERY HARD to eat 'good' foods but you know lah. damn expensive! non working student so no time and source to save money n buy supplements. These vitamins are already in the kitchen as my family takes em. I go to my apartment's gym and all my workout routine i get from Bodybuilding.com and Youtube.

My program: Day 1, Back & Chest,
cable lat pulldown front, wide grip pulldown back, pull ups, flat bench press dumbell, bent arm pullover, dumbell fly or dips.

Day 2, Legs & Shoulders,
leg extension, leg curls, calf raises, seated military press, side lateral raise dumbell, front dumbell raises.

Day 3, Bicep&Tricep,
hammer curl, preacher curl or standing bicep curl, concerntratian curl(mind the spelling), tricep extension, cable tricep pushdown, seated tricep press.

Abs and Forearms Days 1 to 3.

please comment on my program if theres something wrong with it and give advice please! Constructive comments are welcome. and also the main thing is, what you guys think of the vitamins?! thank you

hi GSQuiggle,

try taking a multivitamin that has every vitamin in it. and for your workout, underhand barbell rows will be very very beneficial to you. my back is my strongest point because of that exercise. Train hard! All the best!

U have no money, but U buy Elken supplements. Problem 1
You don't have the food, but you have the supplements. Problem 2.
Your have minimal compound exercises, but have a lot of vanity exercise. Problem 3.

Fix those first.

Yes its more convenient for me as the sight of 2 or more pills to swallow is scary.. But im saving up to get some maybe at pharmacy what do u think? Is Blackmores a good multivitamin? For the time being what thoughts do u have about those vitamins? ok to stack or not ok?

what u need is

multi vitamin
vit C
vit E
Fish oil

Blackmore is good.

1. I didn't buy those vitamins. It's already lying around in my kitchen please refer first thread.

2. My diet currently is as follows;

breakfast:
2 telur mata
wholegrain bread
cereal

snack:
kacang
oatmeal

lunch:
chicken or beef with rice and alot of vegetables

after gym:
rm3.50 steam chicken rice

dinner:
different every day, usually rice (typical nasi campur meal) but 2 times a week atleast steak, pasta or chicken (depending on my mom's mood)

snack:
wholegrain bread with peanut butter.
milk

3. Do you mind explaining to me what is vanity exercise? and also can u recommend some compound exercises. thanks bro.

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Added on March 3, 2010, 2:41 pmhey thanks. i read that spirulina has alot of vitamins and minerals. http://en.wikipedia.org/wiki/Spirulina_(di...lement)#Protein is it the same as taking multivitamin?

so about my first thread, it's not ok to stack those except for vit C and fish oil right?


This post has been edited by GsQuiggle: Mar 3 2010, 02:41 PM

vanity exercises = accessory exercise (eg. bicept curlz) that don't matter for a beginner. If you get basic compounds lifts and get strong on those, you are on your way to looking good.

I am not condemning bicep curls, but If u can;t perform at least 10 perfect chin ups why bother curling. Same as leg extension, In any real world situation, do u find yourself sitting down, extending your leg and exerting force ? that's why we have the squat. (jumping, getting up from the toilet seat)

basic compound lifts = squats, deadlift, bench press, military press.

thank you for the info bro. really appreciate it! yes i admit im just getting started and most of the time in the gym i find myself forgetting what to do.. but its all good im picking up slowly.. so i have military press in my workout, and flat bench press. now add squats and deadlift to program..
thanks alot ken!

I tot bicep curl is more easier than chin up?! (It just my thought...p/s: I am beginner in workout)

Chin ups are a compound exercise, meaning you use more than one muscle group to perform the exercise, which is better for muscle stimulation and growth.

dragon flags anyone?

If you can do 'em, why not?

haha... good luck bro!