hi sifu's im trying to maximize what i'm able to get within 3month after a year of hanging out inside the gym. but i have problem as i split my days for training sometimes i have no idea what to do . here is my list
monday : biceps and shoulder
tuesdy : dono
wed: chest and triceps
friday : back? (i have tried it yet)
sat:cardio + leg
sunday :

besides that , what to eat arh? i usually eat 5 eggs and chicken breast + brocolli for my dinner only . for my lunch i usually eat zap fan (rice and vege only) and recommendation?

FYI : im 68kg 170cm

This post has been edited by retardedrickky01: Oct 6 2012, 07:41 PM

Dear lord...please help this guy, amen.

yes please help me

wanna get ripped but no cardio? U must have a proper diet 1st b4 trying to get the body u wanted. Any additional supplements ur consuming?

yeah im trying out my diet . having chicken breast and brocolli for my dinner . and rice and vege for my lunch . im taking whey protein but only on the day that im working out

No leg day?

that y im trying to plan for leg and cardio asking for sifu for help

I was expecting a pic

Monday to Friday : Chest and biceps.
Saturday : cardio and legs.

Make sure you cur in the squat rack when there are lot of huge guys around. Guaranteed to get attention and tips in a few moments.

Or you can read the stickies you wanna be spoonfed Malaysia forummer.

Gym is a very good place to hang out. One year in the gym and you don't get any useful info? Whose you've been hanging out with?

i've learned alot . now im asking recommendation for the optimum workout that is able to maximize the 3months training as i want to try to push myself to the limit and see how far can i go . i think u got me wrong

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Added on October 6, 2012, 7:40 pmi know the proper posture already . now i wanted to have a optimized workout to maximize what i can get for the 3months not asking much

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Added on October 6, 2012, 7:40 pmeditted what do u think about it

This post has been edited by retardedrickky01: Oct 6 2012, 07:40 PM

If you've learned a lot during your 'one year hanging out' with the gym bros, you should have a leg day instead of a non-leg day which shows you the amount of knowledge that you've acquired during that period. So, I don't think I'm wrong because this trully shows the lack of knowledge you've got:

Owh yeah. Just to really answer your question, getting ripped is not determined by your workout but by your diet.

Read more regarding beginner workout routines and dieting. There's some thread pinned, read those first. What's your goal? Getting buff? Getting rid of tummy?

This post has been edited by mikazzz: Oct 7 2012, 02:00 AM

Trust me, curl in squat rack, big guys will notice you and will come and correct everything, more than you would expect.

just share maybe can helping a bit..

http://www.bsnonline.net/training/scott_herman.html

thx bro!

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Added on October 7, 2012, 9:19 amoh okie bro noted ! i still have alot to learn i dun expect to get ripped . trying to get to my best form within 3 month cause i wanna see how much can i push myself . any food recommend ?

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Added on October 7, 2012, 9:21 amif ur not helping would you mind stopping ur trash talks? . thanks

This post has been edited by retardedrickky01: Oct 7 2012, 12:10 PM

When you see a guy with elite rank post, at least try to absorb what he is saying.

Spoon feed you abit.

http://forum.lowyat.net/index.php?act=Sear...ult_type=topics
http://forum.lowyat.net/topic/371250

Just try out all the workout out there you could find and eventually you will find one that suit you yourself. There's no shortcut.

The irony when the second link was a post by the one who trash talk. Just saying.

Well Mr "retarded ricky ", you insult me by not reading the stickies which I've so painstakingly posted. How about i spoonfeed it up your Ass?

See? Someone else nice enough to do it for you.

Heh. irony is my middle name.

Hey after looking at ur topic , it was a good and deep thorough thread .i was wrong about u , Sorry my bad . Hope that u accept my applogies

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Added on October 10, 2012, 7:08 amhi thx , point taken

This post has been edited by retardedrickky01: Oct 10 2012, 07:08 AM