for every 1lb u weigh, u need 1g of protein.
some articles say, that is the normal amount. but for you to really bulk, u need 1.5-2g.

anyone got any tips for shoulder training?

how to shed the fat at that time?
my pants and shirts are very tight now
faint
from 68-72kg
stil not big enuf except belly

meaning and mind elaborate on that?

Mon Wed - weight lifting, biceps chest, back and abs
Tues and thurs - body pump
fri - yoga

how?

hello guys, i need some help of how can i build my chest muscle nicely...because currently i do chest workout and the side of my chest is build... but, the inner chest isn't build up..its look like some kind of flat...that was making my chest look wierd....
i'll share for u guys wat workout i'll do for my chest workout, pls give me some great advise to get my chest to be better...

this is my chest workout routine
barbell bench press - 15 reps, 12 reps, 10 reps, 8 reps (will add weight on every sets)
incline barbell press - 15 reps, 12 reps, 10 reps, 8 reps
dumbell fly - 12 reps, 12 reps (8KG) 12 reps, 12 reps (10KG)
machine chest press - 15 reps, 12 reps, 10 reps, 8 reps
machine chest fly - 15 reps, 15 reps, 12 reps, 10 reps
bar dip - 15 reps, 15 reps, 12 reps, 10 reps

hope any senior will give me advise wat should i maintance.....thank you

wat do u means by it bro??

the inner chest i means is the circle part in the picture....and also something else....my chest bone isn't balance....like the part where the heart is are some bigger than the others part....is that everybody is also like that or onli me??

legs only for body pump classessss

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Added on October 19, 2010, 5:37 pm

biceps curls (45 pounds, 5 x 5 )
chests (the olypic bar, 7kg, 5x5)
Tues and thurs - body pump ( 5 and 7 kgs)

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Added on October 19, 2010, 5:38 pm

my leg isnt bad ler (syiok sendiri first before kena flamming)
hehe wil post up pics soon

har? dont understand
if i have consumed excesive calories how come my tummy is stil big?

guys, need advise on where to get creatine mono that is the best bang for your buck? checked the online sellers like most not selling..

wow
thanks for all the sifus advise
yeah wil do more squats and deadlift
as mentioned, doing body pump as cardio and to improve on forms...

wil impro on my sch again
thanks

i hit 88kg before and theres one time i got food poisoning and dropped to 84kg aft tat get really fade up and start to cut and hit 77kg now try to bulk for almost 4 months and i merely hit 78 (fluctuate between 77.7 to 78) T.T Gona have more high carbs day.

It took 1 day to gain 1.5-2kg from a buffet but freaking weeks to loose them

lol yes. i never have weight/fat problem, the problem is i never gain weight thru out my life, no matter how i eat like a horse... i.e. some guys has problem finishing fries of a Carls Jr large meal, but i dun but whatever i eat seemed like "evaporate" but check with doc he said just high metabolism not worms (like i suspect)

so up until last year i actually never bother to exercise cos tats supposedly just for fat girls  but then suddenly just felt like getting lean & toned after watching Nike Women ad and stuff...think those girls look way better than Marie France bodyline or all those slimming center ads girls.

and so i start gym & with a PT.

but then, realising ... toning to look lean, is x999 harder than losing weight...

umm.... i really think the juice thing is a joke loh lol.
i really went to google ur apple for bicep, kiwi for tricep etc (LOL!!!) and theres no sources that i can find to support that...

i really think its an analogy ur using to say u just dont train bis and tris together on d same day. hehe
and that any juice is fine? cos the carbs and sugars in the juice are good fuel for workout, doesnt matter what juice? lol

then wat u consider big? those guys big sizes also cannot finish the fries after finish the burgers...

when i just got back from houston last yr i had a hard time eating at cafeteria... the portion just too pathetic! and if i order "aunty, kar(add)dai(big), kar meat kar this kar that" and "tambah / besar" at malay stall, when i reached the table with my tray, ppl stare at me like one kind, especially wth my body&size...other girls normal size meal still have to take 1 extra bowl & share...

but last time eat till full without exercise is not so siok like now, after gym go chilies, steak, side dish whipped potatoes with extra mozzarella cheese sprinkles, onomnomnomnom... 

Opps sorry.... will put it back properly...

hye,
I got a question..

Its about stomach...

I understand that.. when you exercise you build your muscles and burn your fats but if i have been eating alot for past few years.. tongue.gif

Will the intestine also be big??? then how to gt a flat one a??? as we exercise the intestine can get small also a???
Hope you can understand now...........

What is happening?

Great post in bb.com sticky
Source link: http://forum.bodybuilding.com/showthread.php?t=116726611

One of the ways you gauge your bodybuilding progress is the change
in where failure occurs during your training. As your individual muscle
fibers get stronger, you are able to recruit more of them and your body increases
its ability to deliver oxygen to the muscles during exercise (all components
of the overall training effect). As a result you will find you can do
many more reps with the same weight before hitting the failure point. This
is a sign you need to use more weight.
Of course, you aren't a machine, so the way you actually do your sets
is not that mechanical. Some sets need to be more demanding and more
intense than others. Here, for example, is a typical upper-body set for an
experienced bodybuilder:

FIRSTSET:a warm-up set with a lighter weight; 15 repetitions or slightly
more.
SECONDSET:Add weight so that the muscles fail at about 10 to 12
repetitions.
THIRDSET:Add more weight to bring the failure point down to 8 to 10
repetitions.
FOURTHSET:For maximum strength, add enough weight so your
muscles fail after only 6 repetitions (power set).
OPTIONALFIFTHSET:Use the same weight, try to get another 6 reps;
get some help from a training partner if necessary to complete the set
(forced reps).

Training this way gives you the best of all possible worlds: You start out
relatively light, which gives your muscles time to fully warm up for that
particular exercise; you go on to do slightly fewer reps with a heavier
weight, which forces lots of blood into your muscles and gives you a great
pump; and finally, you add more weight so that you are training relatively
heavy for power and strength.

ECTOMORPH TRAINING
The extreme ectomorph's first objective is gaining weight, preferably in
the form of quality muscle mass. He will not have the strength and endurance
for marathon training sessions, will find that muscle mass develops
very slowly, and will often have to force himself to eat enough to
ensure continued growth. Therefore, for the ectomorph I recommend:

1. Include plenty of power moves for a program that builds maximum
mass. Yourprogram should tend toward heavy weight and low reps (in the
6- to 8-rep range after proper warm-up).
2. Learn to train intensely and make every set count. That way you
can keep your workouts relatively short and still make substantial gains
(perhaps 14 to 16 sets per major body part rather than 16 to 20). Make
sure to get enough rest between sets and give yourself enough time to recuperate
between workouts.
3. Pay careful attention to nutrition; take in more calories than you
are accustomed to, and if necessary, use weight-gain and protein drinks to
supplement your food intake.
4. Remember, you are trying to turn food energy into mass, so be careful
not to bum up too much energy with excessiveamounts of other activities
such as aerobics, running, swimming, and other sports. Some cardio
exercise is both desirable and necessary for good health, but anyone who
spends hours a day expending large amounts of physical energy outside the
gymwillhave a lot more trouble building muscle while in the gym.

MESOMORPH TRAINING
The mesomorph will find it relatively easy to build muscle mass, but will
have to be certain to include a sufficient variety of exercises in his program
so that the muscles develop proportionately and well shaped rather than
just thick and bulky. Therefore, for the mesomorph I recommend:

1. An emphasis on quality, detail, and isolation training, along with
the basic mass and power exercises.Youbuild muscle easily,soyou can begin
working on shape and separation right from the beginning.
2. Mesomorphs gain so easily that d1ey don't have to worry much
about conserving energy or overtraining. A standard workout of 16 to 20
sets per body part is fine, and you can train with as much or litde rest between
sets as suits you.
3. A balanced diet with plenty of protein which maintains a calorie
level that keeps the physique within 10 to 15 pounds of contest weight all
year long. No bulking up 30 to 40 pounds and then having to drop all of
that useless weight for competition.

ENDOMORPH TRAINING
Generally, the endomorph will not have too much difficulty building muscle,
but will have to be concerned with losing fat weight and then being
very careful with diet so as not to gain that weight back. Therefore, for the
endomorph I recommend:

1. A higher proportion of high-set, high-repetition training (no lower
than the 10- to 12-rep range), with very short rest periods so as to burn off
as much fat as possible. Doing a few extra sets of a few extra exercises
while you are trying to get lean is a good idea.
2. Additional aerobic exercise such as bicycle riding, running, or
some other calorie-consuming activity. Training in the gym burns calories,
but not as much as cardio exercise done on a continuous basis for 30 to 45
minutes or more at a time.
3. A low-calorie diet that contains the necessary nutritional balance. Not zero anything, but the minimum amount of protein,
carbohydrates, and fats, with vitamin and mineral supplements to be certain
the body is not being deprived of any essential nutrients.

Taste like crap..seriously... I'm back to ON Whey. I got half a tub of it (lipotropic protein) if you're interested.