Hey everyone, I have recently joined gym. I want some advise on my current workout and diet plan and whether I should keep it going or should I change (need advise)?

Here's my workout plan:

Sunday: Chest and bicep
Monday: Rest
Tuesday: Back
Wednesday: Rest
Thursday: Shoulder and abs
Friday: Rest
Sat: Leg, abs


Meal(on rest day)

Morning: 5 egg whites, oats, milk, peanut butter (all blend together)
Lunch: Chicken rice (extra chick and rice)
Tea time: Anything that has protein and carbs
Dinner: Rice with chicken/beef/salmon
Pre-bedtime meal: 1 scoop whey, glutamine, 2tsp olive oil

Meal(on workout day)

Same for all except that there is no tea time meal, as i have to empty my stomatch for intra-workout supplement for working out and my post-workout meal is one scoop of whey, glutamine, creatine follow by dinner after 45mins of consuming post-workout meal.

Current stats:

Height: 176cm
Weight: 71kg (have belly fat)

Goal: Hit 75kg lean mass/body weight by end of April 2011. (want to look big (wide) and muscular too!)
Currently: Look average with small tiny frame and arm. I need advise on back exercise which will stimulate more on my back than the biceps, how can it be done? Anyone?


Anybody here can let me know where did I go wrong and where should i change and what is my problem. Comment and reply is deeply appreciated!


Latest updates : My workout and diet plan has modified.

This post has been edited by NoGrowth: Apr 5 2011, 12:36 AM

theres no shortcut bro...apparently your body needs time to grow and after you grow u need to maintain it...theres no stopping once u started...

hey, okay, thanks for that. So I'll just need to continue what I'm doing right now? Or is there anything that I can add in or improve?

1 month and u want 4kg of muscles? oh wait, loose some fats and reach 75kg with lean body? thats way more than 4kg of muscles, no short cut dude~

if you are serious, spilt workout into 5 days and workout from monday to friday

There is a limit to how much muscle the human body can put on, I believe the magic number is around 2 pounds per month. You might want to realign your goals to a more realistic figure.

Throw abs together with shoulders as Friday looks kinda light. Leg day is heavy enough without having to worry about abs.

haha, okay, i try hard to attend gym after lecture haha but still i'll try my best! thanks!

oh okay, i didnt know that. thanks for telling me that.. and i will try hard!! will update with photos in future!

Worry less, eat and lift!

6 months later, take a look at your old picture, another 6 months, look at your old picture again. You will see the results.

Please ignore my hair and ache. I will work on it. Dont comment anything bout it please thanks lol!

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Added on February 28, 2011, 11:17 pmthanks i will! i just shot my own pics. Will compare it month by month!

This post has been edited by NoGrowth: Feb 28 2011, 11:17 PM


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register at bodyspace...looking good

erm, what do you mean register at bodyspace? thanks for the comment. I'll work harder

goto bodybuilding.com then goto http://bodyspace.bodybuilding.com/...it's ur journal online..complete with ur routine, picture...bla bla...go way to track ur progress..ur diet quite good lar..ur pics also..

haha.. I dont wanna to internationalize my photos and my existence first lol.. haha anyway thanks for ur comment man!

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Added on March 9, 2011, 6:19 pmi fell sick, lost 2kg weight. now 69kg. I noticed my arms have shrink in size... take me 2 months to increase just a little centimeters but take 4 days to lose it all back.



This post has been edited by NoGrowth: Apr 4 2011, 12:53 PM

the back pic was taken yesterday, the front double bi was taken 3 days ago... weighed now at 71.5kg..


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my bad, thought u didnt train back. looks like good progress, but need improvement overall. keep it up!

This post has been edited by mikehuan: Apr 4 2011, 01:20 PM

hey thats a motivation for me! appreciate it man! you too! live strong and healthy!

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Added on April 5, 2011, 3:06 pmBack

Deadlift
1x10x45lb (warm up)
1x10x45lb (warm up)
1x10x65lb (working set 1)
1x10x85lb (working set 2)
1x8x115lb (working set 3)
1x7x115lb (working set 4)

Seated Row
1x10x42.5kg (working set 1)
1x10x50kg (working set 2)
1x10x50kg (working set 3)
1x10x60kg (working set 4)
1x8x60kg (working set 5)
1x10x50kg (working set 6)

Wide grip pull down
1x10x85lb (working set 1)
1x10x85lb (working set 2)
1x10x100lb (working set 3)
1x8x120lb (working set 4)
1x10x100lb (working set 5)

Close grip pull down
1x10x100lb (working set 1)
1x8x120lb (working set 2)
1x5x140lb (working set 3) <- First attempt at 140lb, bad form

Hammer strength (row)
1x8x100lb (working set 1)
1x8x100lb (working set 2)
1x6x150lb (working set 3)

Machine assisted pull up
1x10x(71.5kg-20kg) (working set 1)
1x10x(71.5kg-20kg) (working set 2)
1x10x(71.5kg- 25kg) (working set 3)


I didn't feel sore for my back... Why is it so? Aih

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Added on April 6, 2011, 8:25 pmWed 6/4/2011 Shoulder

Dumbbell press
1x25x10lb (warm up set 1)
1x12x30lb (working set 1)
1x10x40lb (working set 2)
1x10x35lb (working set 3)
1x8x40lb (working set 4)

Barbell military press
1x12x65lb (working set 1)
1x10x85lb (working set 2)
1x9x105lb (working set 3)
1x7x105lb (working set 4)
1x10x95lb (working set 5)

Front raise
1x8x20lb (working set 1)
1x8x20lb (working set 2)
1x8x20lb (working set 3)
1x6x20lb (working set 4)

Lateral raise
1x10x20lb (working set 1)
1x10x20lb (working set 2)
1x8x20lb (working set 3)

Barbell shrugg
1x8x135lb (working set 1)
1x8x135lb (working set 2)
1x6x135lb (working set 3)

Rear delts (machine)
1x10x36kg (working set 1)
1x10x36kg (working set 2)
1x8x32.5kg (working set 3)



This post has been edited by NoGrowth: Apr 6 2011, 08:26 PM