Hello everyone,

I need some suggestion/ advice from guys in this forum. Thanks in advance for any reply!

I've started to hit the gym for 1 month plus and i can already see some good progression going so i decide to take it to the next level.

Im currently weighted 60 kg with a height of 172cm and i look like skeleton so my objective of hitting the gym is to gain weight to 70kg and look more muscular.

Here is my normal routine, it usually takes 1 hour + to get it done :

1) Cable curl, 8 set. Each 10 reps. I change the load heavier in between so my muscles wont adapt to the load.

2) Sit ups, 5-6set. Each 10 reps.

3) Butterfly, 6-7 set. Each 10 reps

4) Leg raise, 10 set. Each 5 reps.

5) Bent Knee Hip Raise, 10 set. Each 5 reps.

6) Vertical/Decline Dumbbell raise, 5-6 set. Each 10 reps.

7) Sprint 0.3 km with 5% inclination.

8) Dumbbell bicep curl, 4-6sets. ( Any exercises involve biceps and shoulder )

I usually focus on biceps and abs and decides to move on other bodyparts in the future once they are shape up a little.

What I eat:

B'fast: 2-3 eggs.

Lunch: economy rice w/ chicken and veg. OR Chicken Rice

Dinner: Any noodle/ rice with chicken. Bananas.

I'm planning to take supplements but the are too many brands and Im not sure which one is good for beginner.

This leads to a few questions i would like any bro here to advice me:

1) I would like to take some supplements which one should i start? I have a budget under RM250 to start out, from what i research there are a few good ones such as Myfusion, MuscleTech, i plan to start out with post-workout supplements is it ok?

2) Is my workout routine ok? Any improvements/advice needed?

3) Any changes to made in my daily meals?

Thanks for anyone who is replying(but dont troll pls im just a beginner)!

Regards,
Terrence.

If you are just starting out you should stick to compound exercises so you work different muscle groups at the same time.
Some routines you should do: Squats, dead lifts, bench press, pull ups, military press etc. If you don't know what they are, google it.

I'm certainly no expert in nutrition so I'll let others comment on your meal. I just want to say

Seriously?! you need to eat more than that, dude

I would suggest Starting Strength. However, if you have decent strength to push further, StrongLifts 5x5 is also good.

check the sticky threads pls.

Not everyone can do squats and deadlifts .. For beginner my opinion is don't do either of both yet .. Compound exercises would do great

You just eliminated 2 major compounds,what else is left?

I know I Know !

Beginner can't do bench press ,shoulder press, leg press or anything with heavy weights.

But seriously mate, dear ts, you want some good beginning advice, do them compound exercises. get familiar, get used to them, then you start your isolation movements.

Nobody ever got better at anything by not doing it. This is the exact purpose of starting out with an empty barbell for squats, deads, deadlifts, rows, you name it. To drill the form into a beginners head so he/she doesn't go and add way too much weight to the bar, throw it around and end up injuring themselves.

.

This post has been edited by hoxy: Jun 13 2012, 10:00 PM

FORM > WEIGHT.

Always leave your ego at the door. I think that's the most important thing all new guys should remember. Always lift with proper form and with weights that you can handle. No point going super heavy with sloppy form or what Dan said would actually happen

Thanks for all your reply guys. But unforturnately, the gym below doesn't provide me the equipment to do squats, dead lifts. Are there any alternatives for this 2 exercises?

I will try to improve my daily meal as soon as possible.

Can any one suggest any supplement intake?

im sure there's dumb bells for your to do db squats and db dls right?

OK thanks.

Bro,

Just to share.
Half hour before going to the gym, eat little food such as tuna/sardin sandwich/bread & a cup of milk or protein.
Immediately after the workout, eat some bread or carbohydrate food first then only drink protein or eat 3-4 half boiled egg white minus the yolk. Eat egg prefer no antibiotic ones.

Remember, you must drink a lot of water to cool down your body if you eat a lot of protein food.

This post has been edited by LuckyHands: Jun 16 2011, 07:51 AM

u mean your gym dont even have a bar bell?

Condo gyms normally don't have those.