haha u same with me weak at bench press......

i also on ss program, sq 100, DL 120, but bench only 60

complex or not complex, GI high or not, yes, there is a different, but not much, just consume enough protein and make sure not too low on fat, the rest of your calorie u can fill in anything u want, more carbs, or fats, or protein, u like

basically the first few month of lifting i care to much about diet, ended up im too stressed cause need to eat those so call 'healthy' food. imo just lift heavy, get enough protein, fill the rest with what kind of carbs or fats u want

guys is it good to do some calisthenics exercise on off days

now i work out about 4 days a week and in between the rest days i felt really boring.... but i do not wanna waste my time playing computer games (im a university student so i have plenty of free time LOL) so is it good that instead i spend the time doing some push ups or crunches or other exercise for muscle endurance... my workout routines are doing as heavy weight as possible for 4~6 reps... so my muscle endurance pretty sucks

well i know im suppose to let the muscles rest and recover on rest days but im just really too free

so i think it cant hurt to do a few bodyweight squats or push ups or crunches on off days right?

but is it safe to push up the day after chest day arh.... chest will feel sore and sometimes pain when flex wo

hmm... true thanks alot hope i can actually look like i lift after 1 year

i got not much fund as pocket money very hard to eat high protein.. usually only getting about 80g on rest day and maybe 130g on workout days

the rest i fill them randomly with carbs or fats

but i make sure im taking enough calorie for bulking

lol so i actually did it right? compare to my mates that eating up to 200g of protein a day

i will just do whatever that works but just need some time for experiment only