processed carbohydrates like white rice, white bread, and noodles break down fast and release high amount of glucose in the blood, hence the body think that there are excessive energy and store them as fat. it's better not to take more than 2 - 3 spoons of rice and noodle in every serving.

Sup guys, it has been awhile since i've last updated myself on LYN
Need help and suggestions, should i cut or should i bulk?
I'm currently bulking, i was cutting from january - february, decided to bulk till june until i did my body composition scan and this was what i got

[attachmentid=3392308]

I workout 7 times per week
Sunday Back
5 back exercises + 3 bicep exercises + good mornings
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Monday Chest
5 chest exercises + 3 tricep exercises
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Tuesday Legs
7 legs exercises including 2-3 calves exercises + squats, deadlifts. Doing 2-3 calves exercises because i have chicken legs, i did cycling back when i was overweight.
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Wednesday Arms
5 biceps, 4 triceps.
3-4 sets per exercise, 8-12 reps per set. As reps decrease, weights increase.

Thursdays Abs
4 supersets, each superset consists of 2 kinds of abs exercise.

Fridays Shoulders + Chest
5 shoulders + 2 chest

Saturdays Abs + Cardio (light exercise)

My current diet
Morning
4 half-boiled eggs, EITHER 2 wholemeal bread + Peanut Butter and one glass of milk OR one glass of oats + milk

Lunch
Something like this, something similar
[attachmentid=3392312]
OR
Subway's Sub of the day + Roasted Chicken

Dinner
Something like this, something similar
[attachmentid=3392310]

Snacks :- PB Sandwhich
I drink green tea everyday

Pre workout :- Cellucor C4
Post workout :- Used to be Nitrotech Hardcore Series, moving on to ON 100% Gold Standard Whey

Before :- [attachmentid=3392304] Body Fat % roughly around 25-28%
Current :- [attachmentid=3392307]

Thanks!