Hey sifus, just started gym a week ago and was reading throughout the forum. Currently 21, 174cm and 67kg(148 pounds). Should be an ectomorph as i could hardly gain weight though i eat throughout the day. Would like to get a lean body, stay fit and get 6 packs

After reading the forum, my intake per day should be :
protein - at least 1.5 grams per pound of bodyweight -> 148x1.5 = 225grams? (figure seems to be damn high?)
carbs - at least 2 - 3 grams per pound of lean body mass -> 148x3 = 444grams
fats - the remaining calories available -> how do i get this figure?
Help needed in this section. Blur case lol

My diet (starting this week) :
Breakfast
2-4 Eggs
350ML HL milk
2-4 slices bread

Pre-Lunch
Sandwich

Lunch
Economy rice
Rice, meat, and lots of vege

Preworkout
Oats / eggs/ milk
granola bars
whey protein

During workout
None.

Post workout
Banana + Whey protein
Coffee for caffeine?

Dinner
Chicken breast / beef +rice and whatever is served for dinner
Fruits

Supper
2-4 Eggs+toast with peanut butter

Is my diet all right or there's some adjustment needed?

Questions :
1) Heard taking almond nuts is beneficial? Where does it fit in my diet?
2) Which whey protein to purchase?
a) BSN Syntha-6 Isolate
b) Optimum Nutrition's Nitro-Core 24
c) ON Gold Standard 100% Whey
d) Gaspari Nutrition MyoFusion Probiotic
e) Dymatize elite whey
3) What do i take during workout?

Workout plan :
Would be following darklight79's starting strength programme. Starting Strength
Question :
4) As im still a new to bb, i dont really know how to perform majority of the above exercise. Is it all right if i just youtube and learn from there?
Or is there any other SS programmes for me to follow? Link please or do list the workout below!
5) Do i need to do cardio? Maybe 10-15 minutes jog?

Sorry for the long post and thanks in advance for your answers

This post has been edited by woonyoung91: Sep 6 2012, 01:20 AM

my take on the above in green.

I wonder if consuming 4-8 egg yolks per day is ever good for your heart and health.
Mmmm.

No problem whatsoever unless you're restricting calories in which case the fat content in yolks could possibly put you in a surplus.

I thought egg yolks contain high cholesterol or something? I stopped taking egg yolks after a bodybuilder I know suffered from heart problems.

Continue thinking like that!

sarcasm...takes effort to know when it's applied

Thanks for the insight. Will change my diet accordingly then.
Anyway is it fine if i purchase the supplement through

Musclemaniaclub
eji nutrition
nutritionpro
supplementmalaysia

would purchase from the cheapest of the lot

Edit :
On Gold std for rm166 at eji
Or Myofusion probiotic for rm167 at supplementmalaysia.

This post has been edited by woonyoung91: Sep 6 2012, 12:03 PM

RM165 @ MuscleUp

wat about fitnutrition? are they reliable?

noticed the change in flavour of on whey protein in 2 batches bough.

is the flovour consistent with all batches?

if i were you, i wouldn't go for any supps untill my diet and training is up to par. but then again its me..

I seconded this. you have to fine tune your diet first before wanting to take those supps especially whey. even if you consumed a serving of whey a day but you didn't get enough protein for your muscles to repair, than it'll be wasted.

Mn... the protein intake, not 1gram of protein per pound(body)?

personally, this should be the minimum amount of protein that you consume on a daily basis. the heavier the weights, the more protein you should be consuming. not forgetting that if you're bulking, this amount goes up with your weight.

having said that, do keep in mind that unused protein will convert to fat so, keep your workouts heavy and intense. as they say, go big or go home.

i want whey standard gold 100% 5lb
..where area to cod? actually i stay at selayang area..pm me the best price asap.tq

sooo lazy