We're on the same boat. I just had a large serving of nasi lemak + fried chicken + 5 hard boiled eggs and a plate of char koay teow. Gonna go for a run tomorrow morning.

Hey man. I swim 4 times a week, two hours at a time normally. Don't know how much it helps with bodybuilding though, I just swim for relaxation.

Yeah, you don't need a certificate. I have a friend who just completed his SPM last year, working in True Fitness now. Just go and ask whether there are any vacancies. Good luck.

LOL-ed at DarkLight's reply.

LOL. Let them be lah, do your thing in the gym. I feel paranoid at the gym though, feels like people are staring. Good thing I work out at home now. Hahah.

If a girl asks, I'm sure they won't think twice about giving you the bench. LOL. Anyways, all gyms also got people like that, they hog the benches. Try going to the gym in the mid-morning. 11-12, normally no one. Lol.

Yeah, I have my own dumbbells, barbells and a bench. Gives me the freedom to workout whenever I want, no gym that's within walking distance from my place.

Speaking of that, I have a problem guys. I wanna squat heavier, but I don't have a power rack to get the barbell up to help me get in position. I can't lift it over my head and put it on my back because I can't lift as heavy as I can squat. Any ideas to overcome this guys?

Wonder why I never thought of that. Thanks bro.

Jog on the treadmill for what? It won't help you grow bigger, legs, maybe slightly lah. Unless your goal is to lose fats.

Try reading the stickies, like the other regulars mentioned, see which plan you think is suitable for a beginner like yourself. All the best bro!

I do skull crushers, dips, and close-grip bench presses. Works well for me.

Hey man. I've been fasting (fully) and I've been working out this entire Ramadhan, no noticeable mass drop, weight stayed the same.

However, stopped working out for a week now due to a car accident, still shaken by it. Will hit the gym again soon.

Yeap, no problem with that. There was a thread about teenagers lifting weights a while back, do a quick search.

Start with whatever you feel is heavy enough to do the recommended reps X sets. Look at the stickies, for a good beginner workout plan. Alternatively, go Google Scooby's Worshop, there's some good stuff there too.

I'm answered using my limited knowledge on these matters. Someone correct me if I'm wrong.

To get The Body Shape, working out is just one step, a healthy diet is paramount. This is because the body needs the nutrients to rebuild the muscle and etc.

Nothing is good ever comes easy. How difficult? Depends on a persons body type and genes. Haha. Everyone is born with "abs", but it usually is covered by a layer of fats. So, burn the fats, and then the abs will show.

No offence intended, but I don't think you have sufficient knowledge to make a proper workout plan (I don't too), so I suggest you look at the stickies for a suitable workout plan, or Google for a workout plan that will suit your ambitions.