Hi guys, i would really need some advise here.

I started off with 50kgs, 175cm about 1 1/2 years ago. I'm at 63-64kgs now. I started by changing my diet and doing Rippetoe workouts.

It worked well for some time and then i continued the compound workouts but i added some extra workouts. After a while i found no results and i hardly feel pain the next day. My goal is to real 70kgs.

Diet for now:
Breakfast: 1 cup of nescafe + 4 pieces of bread with peanut butter/jam/butter or cereals with milk + 2 tablets of Seven seas multivitamin + 2 half boiled eggs
Brunch: None
Lunch: Mixed food with at least 1 meat + vegetables
In betweens: Cereals with milk and 1 scoop of whey before gym
Dinner: Mixed food with at least 1 meat + vegetables + 1 sccop of whey if workout day
Supper: None

I'm trying BSN truemass currently but i don't really see any difference. Weight is more stable than before but i hardly see any gains. I take 1 1/2 scoop before gym and 1 1/2 after gym. I'm not taking whey for the moment since i'm taking truemass.

I'm not too sure whether it could be because of my lifestyle too. I go to gym almost 6 days a week. I don't do the same body parts the following day. Could it be over training since i'm there 6 days? Besides that, I play golf on Saturday and join 1 hour of hip hop on Sundays in the gym.

Any advise on how i can improve?

Thank you.

Which meal should i improve? I usually take my breakfast and lunch until i'm really full.

Need some advise here guys. I'm currently doing the 5x5 workout close to a month. However i feel that my chest and calves especially are still underdeveloped. Should i pay more attention to this and change the workout plan a little?

Btw, i picked 5x5 workout in the beginning because i'm trying to put on some weight as well. Currently at 62kgs and targeting 70kgs.

Diet: (still improving)
Breakfast: 1 cup of nescafe + 4 pieces of bread with peanut butter/jam + Seven seas multivitamin + 2 half boiled eggs
*Brunch: 2 Twiggies
Lunch: Mixed food with at least 1 meat + vegetables
*Tea time: 2 pastries with a cup of nescafe or cereals and 1 scoop of whey on workout day
Dinner: Mixed food with at least 1 meat + vegetables + 2 scoops of whey if workout day
Supper: None

I hardly feel the sore on the chest and calves although i can lift quite heavy.

* Not always

This post has been edited by silverwave: Jun 13 2010, 12:29 PM

Which meal would you suggest to improve? If i take whey in the morning, tea time and after gym, would it be ok or shall i go by protein in natural food?

(inclusive of bar 20kgs)
For bench press with barbell, i can do 60kgs smoothly. Can push till 70kgs but not full motion.
Dumbbell i can go till 70lbs per side.

For calves, with machine i can do 95kgs smoothly and max i can go is 135kgs. With the assisted rack, i can do up to 112kgs.

This post has been edited by silverwave: Jun 13 2010, 03:02 PM

Ok i will work more on the food then.

Drop the 5x5 and change to isolation or still maintain compound workouts?

Haha, i always feel weird when there are eyes looking at me in the gym because they look way bigger than me and they lift way lighter

---

Added on June 13, 2010, 3:00 pmHaha, i started off with 4kgs i think close to 2 years ago.

Just push yourself gradually and you will see the results.

This post has been edited by silverwave: Jun 13 2010, 03:00 PM

haha, you got a point there