TS,

you might want to consider eating a lot more food if you're considering putting on some size.

i'm close to your height and used to be 70kg but have now gone on to 80kg and eventhough the amount of weight i can lift goes up each month, i'm still far from the size i want to be.

NB: when you think you've eaten a lot, eat another dish.

But I think TS is asking about what back exercises he could do, and not asking about what ONE SINGLE back exercise he could do. So referring to that point, I think deadlifts are the best back exercises, and of course not the only exercise to be done regarding back.

Other back exercises like those you mentioned and back extension are good too.

once you learn to accept the fact that you want results, you will need to consume a lot of food and you will raise your body fat to let's say about 15-18%, you will start to see noticable gains.

don't bother counting calories unless you want to create more headache for yourself at this stage. when in doubt that you're not consuming enough calories, add good fats to your diet. this can be in the form of adding almonds that you have in a bag you can snack throughout the day or like for me, i take all natural peanut butter to act as calorie fillers.

don't think to much about it and just keep eating.

Well, coming from my experience, counting calorie is a must. Why? How can you know that you've consume enough protein to reach your daily protein intake? How can you even know your required protein intake if you didn't start to count?

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

once you learn to accept the fact that you want results, you will need to consume a lot of food and you will raise your body fat to let's say about 15-18%, you will start to see noticable gains.

don't bother counting calories unless you want to create more headache for yourself at this stage. when in doubt that you're not consuming enough calories, add good fats to your diet. this can be in the form of adding almonds that you have in a bag you can snack throughout the day or like for me, i take all natural peanut butter to act as calorie fillers.

don't think to much about it and just keep eating.

what's ur mass now?

do this routine if u like, its for beginners, dont change anything just do it correctly.:
had many positive feedbacks though.

Thanks for the assurance. Will eat like no tomorrow as I am trying to gain weight!

Any tips on good proteins in ur meal list? Peanuts as in this one?


Thanks Grassvatore! That is one hell of a great info! Will definitely implement some of it. I found a gym partner too! Gonna work out under him next monday i think 

welcome,
meat, chicken(in ur weight doesnt matter which part just eat whole chicken if u can,prioritize breast part, if u dont like, enjoy drumsticks ), peas(almonds,dhals, whatever peas),milk, go for fresh/(powdered if tight budget),
protein is macro nutrient you need it to build new muscle, but dont go too deep, watch for calories more.

u didn't answer my 1st question though.

I dont have to worry about those manufactured milk like Marigold HL? No side effects right? Heard rumors bout manufactured milk not good for humans 

Im planning to eat 2-3 half boil egg everyday for breakfast. good idea? 

Oh yea. I posted in first post actually. I think i hit 69-70kg when i last weigh.

very good indeed, i do that myself,
eating 2 whole eggs everyday, plus 2-3 slices of wholegrain,hot-dogged the egg  

im not going to admit that what ur read/heard is true, but here is an articles regarding HL milk though.

and dont forget to drink shakes, atleast twice per day.

TS,
like what Grassvatore mentioned, eat the whole chicken if you can or else chicken breast would be at the top of my list followed by nuts (almonds>peanuts) and milk. i went on a HL milk binge previously because i thought hey this has the highest protein content in the market but i later moved to DL fresh milk as i found this to be more palatable in the long run.

i think goodday milk comes in 4L packaging right? go for that instead rather than stocking up your fridge with so many boxes of HL milk.

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

i think goodday milk comes in 4L packaging right? go for that instead rather than stocking up your fridge with so many boxes of HL milk.

shamefully, shakes as in fruit juice? 

How do you actually define a heavy work out ? If it's heavy then you shouldn't be doing more than 5 reps. If you're capable of pulling off 8 reps, then it's not heavy enough. The basic premise for this workout is quite flawed. Furthermore I think that for a beginner, that's way too much volume. You basically have the 5 core lifts in one day.

lol alot unanswered questions here.

btw. gym membership just ended. Looking for below 100 alternatives. any suggestion?

lol alot unanswered questions here.

btw. gym membership just ended. Looking for below 100 alternatives. any suggestion?