Hi sifus out there. I have been reading much on the important threads in this forum regarding bodybuilding and weight loss. But as mentioned before by many sifus, the more u read, the more confused u get as more n more ideas starts to go against one another.

I have jus started gyming a month ago and was weighting 75kg with a height of 170cm. I have read that for beginners, its advisable to start with compound training instead of isolation training. therefore i read up on Starting Strength and started my routine on alternate days (Mon, Wed, Fri) with the following routine:

Squats - 5x5
Bench Press - 5x5
Deadlift - 5x5

After tat I started adding in Dips as well as a few isolation training to train my chest (Machine Fly, Machine Incline Press).

1. My first question is, Is my training routine alright? Because I saw other ppl posting to beginner on routine which is more of a isolation training. I'm not sure shud i switch my routine to that or to remain with this till I build my foundation right. But then when shud I start on those isolation training?

2. My 2nd question is on my weight. I have also read up mostly from the weight loss thread n have since started taking into consideration on my calorie intake. Sadly, most of the time i cant achieve my required calorie intake of 1900kcal (manage to reach around 1600kcal). However, as of today, I saw my weight increases to 78kg! Well, I comfort myself by saying its the muscle growing but izit true?

Sorry for the long post but I'm reli starting to get very interested in this field and I hope all the sifus can enlighten me with their knowledge

First of all, that's not SS. SS is like this :-

(A)
Squats 3x5
Bench 3x5
Deadlift 1x5

(B)
Squats 3x5
Shoulder press 3x5
Power Cleans 5x3

Alternate workouts ABA BAB. This is the original version of SS. For a beginner, I would think that 5x5 is too much volume, especially when you are pushing your real 5 rep max. Personally, I am an advocate for strength training, especially for beginners. Others here would tell you differently. There is no right or wrong, you will grow, provided you eat enough.

2.You might have calculated your calories wrong. Unless you prepare all your own food,I would say it's hard to accurately estimate your calories

Hmmm alright shall change my routine to those n see how it goes.. Im using an iphone app (Myfitnesspal) to help calculate the amount of calorie intake. Ya it might not be accurate but it gives a rough estimate of the amount. But the prob is, the calorie intake is lower than required. Give or take, it still wont exceed that much extra rite? But still I see increase in weight. its kinda disappointing n sad.

He could be having muscle growth. For the weight increase. Newbie gains.are.orsum.

put vanity at the door for now and leave those isolation exercises for later. what you need now is to build a good platform and from there, you can decide whether you want to keep at strength or focus on bodybuilding. either way you will grow as long as you eat enough calories on a daily basis and keeping increasing the weights on a weekly basis. keep a log of the weights and reps so that you know that you are advancing or have stalled.

Yeap I have been keeping a log of the weights tat im taking and have been increasing it on a weekly basis. I can see some changes on my body in terms of muscle growth around the chest and arms but its jus the weight tat puzzles me.. haha..

Newbie gains. I want some of them newbie gains but old fellas like me can't get them no more.

hahaha.. ur lookin good already! wats newbie gains btw?

When you start lifting weights with pinky finger first time, pinky finger grow immediately till look like middle finger.

it means, when u have just started lifting ull see lots of difference in ur body, e.g gaining weight, looking better in the mirror, etc. however, when u start to hit plateaus like darklight does, then ull crave for that newbie gains. lol.

Wasn't that what i just said?

Pinky finger here middle finger there, aku pun tak faham apa kau cakap. hehehe

Oh it's a special language we bodybuilders use when we hit advanced poundages.