Ok here's the deal, ive recently moved to melb for studies will be here appox a year since its my final year of degree.

Been very keen on BB for awhile even back home but dint much have the money for a gym /motivation for it, i did do some half ass workout back home in a cheap per entry gym near my place for about 2-3 months lost some weight not much bulking.

What i want to achieve is a lean aesthetic build as of now im 166cm 62kg about 18-20% BF

As i have just moved into an apartment that has a gym and a pool get full access to it anytime so really no excuse not to start, heck im even away from oily dirty (yet awesome) Malaysian food.

Here's a prob the gym at my place is small and not so well equipped i dont know names of the machines so i took pictures of them *below* to ask if there is a that i can follow. they are also standard barbells and dumbbells aside from the machines below. no incline bench and no proper space for skull crushers.

The only proper bench to lie on is the one in the last picture and is welded to the the machine cant be moved

workout plan back home that i used follows..

Day 1 Chest and Triceps

flat dumbell press - 15/12/10/8, weights - 50%/60%/70%/80% *6kg/7kg/8kg*
incline dumbell press - 15/12/10/8, weights - 50%/60%/70%/80%
decline dumbell press 15/12/10/8, weights - 50%/60%/70%/80%
flat dumbell flys 15/12/10/8, weights - 50%/60%/70%/80%

Dips 15/15/15/15 60%
flat bench barbell triceps extension -15/12/10/8, 50%/60%/70%/80%
triceps cable pressdown 15/12/10/8, 50%/60%/70%/80%
one arm dumbell extension - 15/15/12/12 50%/80%


Day 2 Back and Bicepts
Back
Pullup - Failure/failure/failure/failure
chinup - failure/failure/failure/failure
barbell bent over row
one arm dumbell row
good morning

bicept
barbell biceps curl
dumbell biceps curl
close grip biceps curl
concentration curl




Day 3 Legs Abs

dumbell squat
bulgarian squat
leg extension
leg curl
seated calf raise
standing calf raises

Crunches

Day 4 Shoulder and forearm

Shoulders

seated dumbell shoulder press
behind neck shoulder press
dumbell lateral raises
bent over lateral raises

Forearms

reverse barbell biceps curl
reverse barbell forearm curl
close grip forearm curl


Yes i have read darklites stcky regarding new builders, and looking at the stuff i have i dont think i can follow it.

So fellow Forumers i request help/advice on what i should do or is my current plan sufficient?

Oh yes my diet.


Breakfast - 3 tps of oats - 1 scoop of honey,3 eggs white 1 whole ,glass of skim milk

lunch -normally out in the city, but will try to keep the lean meat ratio to cabs ratio 3-1 with vegies in the middle/sometimes home cooked pasta with lean mean/ Tuna and egg's

snacks consist of, PB sandwiches with cheese on whole wheat bread or a cheese and ham S/W or tuna

Dinner- salad 1 chicken breast/some other form of lean meat, 2 egg whites.

supper -fruit, else a small PB S/W

0 supps what so ever cant afford them here.

i would also like to ask the what is clean bulking and dirty bulking? i know that it revolves along the concept of eating well or just eating anything you want during a workout day, would appreciate if someone elaborate further?

And whats with fish oils?

This post has been edited by Holyboyz: Mar 1 2011, 06:07 PM

when i was starting..
i followed RIPPETOE programs...go google, read and follow it.
works great,total body workout with compound exercise, easy to understand and requires minimal equipment. barbell is sufficient.

allpro on bodybuilding.com has a good beginner program too.
bascially u should b doing big compound moves instead of isolation at this stage.

Thks guys ill check them out

This post has been edited by Holyboyz: Mar 2 2011, 07:45 PM