obviously need to bulk up and like john say.
clean bulking. u need lift more weights.

I am kinda a hard gainer, hard to gain muscle, the fat were accumulated from the past due to sedentary lifestyle

what difference is it between normal bulk and clean bulk?

you should say, dirty bulk and clean bulk. normal doesn't quantify anything.

Dirty bulking is basically eating everything you see, fast food, junk, processed food.. etc in the attempts of putting on weight regardless of how much fat you add in the process.

Clean bulking is when you filter your food and eat excess calories with intention to add weight, but keep the food clean (non-fried, whole food, no processed food.. etc) so that you add on quality weight(muscle mass) with as little excess fat as possible.

Dirty bulking FTW heh!

hmmm... a simpler way is to consume good fats, and lots of protein, which reducing ur oily food, and carbs.
eat small ratio 5-6 meals a day.
get enough protein

you can afford it with the amount of bf you have, but not everyone can.. haha

No man, I'm getting fatter. But bigger too though.

Boss, you need mass in order to cut. Before one makes a sculpture, he needs plenty of stone correct? It's simple common sense.

Hi guys. Just a beginner in bodybuilding.
This is my workout routine & hope someone can give me some comment.

Monday:
Dead lift : 3 X 10
Squat : 3 X 10
Bench press : 3 X 10
Barbell Incline Bench press : 3 X 10
Barbell Decline Bench press: 3 X 10
Dumb bell Incline Bench press : 3 X 7
Dumb bell Decline Bench press: 3 X 5

Wednesday:
Barbell curl: 3 X 10
Dumb bell curl : 3 X 10
Hammer curl : 3 X 10
Dumbbell Concentration Curls : 3 X 10

Friday:
Barbell Close Grip Bench Press : 3 X 6
Barbell Triceps extension: 3 X 5
Dumb bell Triceps extension: 3 X 5
Tricep Dumbbell Kick Backs: 3 X 10
Nose breaker/ Skull crusher : 3 X 5
Bench dip : 3 X 5

Sunday:
Barbell Military press: 3 X 5
Barbell Behind Neck Press 3 X 5
and some abs exercise : Sit up & some other which i duno the name
Basketball game for 2 hours

Meals (8am):
Breakfast:
2 hard boiled eggs
4 peanut butter bread
milk with oatmeal

Teatime (10am):
2 roticanai / sandwich / hotdog bread (whatever sold in cafe)

Lunch (1 pm):
Chicken rice or chap fan

Dinner (6pm):
Chap fan or something else from hawker centre

Supper (when hungry):
Bread, HL milk sometime

Currently 19 yrs old, 181 cm & 55 kg.
Walk more than 40 minute per day to & from uni.
Home gymed.

Aim: Gain weight till 65kg & some nice looking but not too bulging muscles

@ *FallenAngel*

you are seriously underweight. perhaps u should introduce teabreak around 3pm and have some serious supper as well. and based on ur diet, dun think you have much calories also.
and based on your height, u should b aiming at >70kg!!!

@*FallenAngel*
What happened to your legs?

Aduh bro, u work your 3 major muscle on monday? That's not gonna do it, spilt your bodyparts/days. Try to read/research some of the routine here in h&f

Home gymed? You got the equipments all at home?

This post has been edited by ReonLim83: May 8 2010, 04:43 PM

i think should be condo gym lol

Thx, i knew i am underweight. I have a very heavy class schedule, 8 - 4, sometime till 5 & usually go back home at 7, that's why i dun have time to have tea break. I dun have much choice, what i can eat is what sold in my uni's cafe & hawker centre.


Calf exercise? KK, noted. Will reschedule them.


Kk, means that separate the chest press, dead lift & squat into 3 diff days? But i see that the rippetoe's training schedule, this 3 sets are done together. Sorry if interpret wrongly. Which thread should i refer?
I got a incline bench, normal bench, barbell & 2 dumb bell. I think is pretty enough, coz i dont really have time + money for gym, heavy course. Will be getting a pull up machine soon.

oh if tats the case, perhaps put some effort to pack some food and during class or any break, u can just eat? if you continue with ur current diet, you are not going to reach ur 65kg target or anywhere near tat. but of coz if u plan to just gain mass without the concern of gaining body fat, u can just stuff urself with any unhealthy food from canteen.

actually got one gym trainer he recommended me Lipo6 before, he said I got babyfat this and that

he earns profit from selling you lipo6.

Darklight doesnt.

I didn't take serious on what that trainer said, coz that time bought a bucket of whey and don't want to spend RM3xx on those pills

Loooooooooooooooooooool. So many chest, shoulder, bicep and tricep exercises. Only one exercise for quads. Just 3 sets of squats.

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Added on May 8, 2010, 7:14 pmWell, how old are you?

This post has been edited by darklight79: May 8 2010, 07:14 PM

At 181cm, 65kg will look like crap even if its all muscles. Try at least 85-90kg. More leg exercises.