hmm 1st to post with alot of question. dint knw where to post therefore i post here and few other thread.
Hi, i'm 19years old and weight 97.9kg and my height 183cm. I just started gym session few weeks ago. I just started to look forward to improve myself in my weight as in lost as much as i can and gain muscle (Dint take any protein supplement)

Currently i go to the gym every morning to workout. I use the treadmill as my warm up for around 10min, then i head to those machines to work my muscle out. *i need help here* i dont know how many set i need to do and which machines i should go and play around with. 

And during the night, i do home gym. Used the dumbell (9kg each side) and do sit up. For dumbell and sit up i do as many set as i could. 1 set = 10. I will rest  30sec in between for sit up.

As for my diet, i seldom take in food which is heavy in fat or sugar, i can say in a week i take in 2 to 4 times.
Here are my current in take of food.

Breakfast - A cup of milo with oats / 2 half boil egg (2 egg white and 1 york) with bread / ta pau food from the market. 
Lunch - Noodle Soup/ Economi rice
Tea - Something just take biscuits or even cereal with low fat milk.
Dinner - Normal dinner meals with family

I know my diet plan is very screw up, i really need help and advise to improve my workout plan and even my diet plan for me to get a healthy life and a health and nice body!

okay guys,i only have 4 days per week for training
fri-sun i have to work outstation

here's my schedule


when i work they just give us ricebox,oily and high carbs with gravy,but I have no chance to get my own healthy food while working.

any comment will be much appreciated,THANKSSSSSS

now this is a statement u dont get to see from a pro
seriously nowadays people forget about their roots and proud that many of us here ingat how we started back then

HIIT uphill 1 hour?
haha... then i guess u must have not been doing it right.
1 hour hiit? who can do that? =.=
gosh...

I don't know if you noticed but you got only bones and a nice camera.

guys, need your opinion. there's this power bar..well my fren just gave me for a try out. it's for before workout.  it says ere, take it 15 minutes before workout. what it does is that it naturally blocks the energy sapping effect of andenosine, muscles use less sugar and more stored fat for energy, gives longer endurance. this product is called access. regardless what brand it is, can we actually trust such things? appreciate your feedback guys!

Erm.. To tell the truth, you seem pretty small to be competing. I mean yeah, okay. Your body is decent for a topless beach day but if you're intending to compete, I don't think it's good enough. You seem to be concentrating on your back alot and neglecting your chest, which I think is important for that 'sexy body' look. Your chest looks like a ten year old's. Your arms are not very well developed too. You have to work on all the parts together, not prioritize on a single part that you think would make you look better cos it doesn't make you look better! A back that is bigger than the rest of the body just reminds me of The Hunchback of Notre Dame



Don't know much about bb. Just my honest opinion.

my tits are as puffy and pointy and sharp as yours but urs so muscular
yum

her pics are all over the links
can check it out if u want

Im currently 70 kg at 178cm. I just managed to bulk from 68 to 70.

Question is 70kg ideal for my height? How much more should I continue bulking because I noticed my belly is getting bigger eventhough Im doing healthy bulk

Lookin' good!  (No homo.)

Also, since I have nothing better to do tonight (damn insomnia):

haha. yea. even mr singapore 2006, Adrian Tan said, "relax ur face bro!". haha.

hahaha not at all.
i am short. 173cm only. =.=
muscle mass? hahaa i got manboobs and my love handle is bigger than a big mac. =.=

david, current weight?

david, current weight?

double post? i guess ur connection messed up again