I believe you don't get macho by just asking question.

Yes, SARCASM!

There is no personal trainer service overhere, of course PT can't serve u as well, becos one can do ntg to transform a man not even knowing his age,his height,his weight,his body fat%,his current diet/working routine.

I don't blame anyone for being new into the field, but I blame them for not putting effort at least knowing what LIFE is.

Sorry, can't help. I ain't PRO.

at least u can try read some of the forumers training log/meal for a start so you can have an idea what the hell that people are talking here

Hi all! I'm new to the boards, and have been reading the interesting links pinned, there's just lots of info to digest. I've been weight training for the past 2 months with some gains, but have not been focused and with no direction. I'm basically a lardball, and I'm working towards increasing muscle mass while shedding fat. I'm 1.73m at 126kgs. I'd appreciate your help in critiquing my diet/workout regime:

Workout:
Mon - Upper body:
DB chest press 5x5
BB Upright row 5x5
Machine Pec Flies 5x5
Machine Shoulder Press 5x5

Tues: Cardio - Elliptical 35mins

Wednesday - Lower Body:
DB Plie Squats 5x5
Machine Leg Press 5x5
Machine Calf Raise 5x5
BB Bicep Curl 5x5

Thursday: Cardio - Elliptical 35mins

Friday - Back:
BB Bent-over rows 5x5
Lat Pulldowns 5x5
Machine Seated Rows 5x5
Machine Back extension 5x5
Tricep pushdown 5x5

Saturday: Cardio - Elliptical 35mins

** Am I overtraining? Should I vary my workout? I'm hitting my major muscle groups once a week, but since I've switched my workout from morning to working out at night, I figure I got more time to kill (less time pressure) so can work on more than 1 muscle group?

Diet:
Morning: 2 scoops whey with fresh milk: 400 cals
Snack: Meat sandwich (veggies + cheese + chicken ham) - 400 cals
Lunch: Abt 150g chicken and veggies - 600 cals
Snack: Meat sandwich (as per above) - 400 cals
Dinner: Steamed chicken/fish/beef soup + steam brocolli + 2 scoops whey with fresh milk - 800 cals

Total calorie intake: 2,600 cals (calorie deficit of about 1,100 cals)

Supplements:
1000mg vitamin C x1
Multivitamins x1
Calcium + Magnesium x2
Fish oil x 4000mg (4 x 1000mg)
Glucasamine (for the joints - too old already!)
Thermogenic: Oxyelite Pro taken as directed.

BMR calculations that I did requires me to consume at least 3,700 for maintenance. I'm wondering if the calorie deficit I've set for myself is too high. I don't want to lose muscle mass.

Hi! 126kg? That is some big number of weight for your height.

Overtrain? I don't think so, but again without poundage, (it's a wild guess always).IMO, training is all depend on your own, heavy and light is relative; overtrain or not is also depend on yourself.

It's good so far since you know what you are doing, and if it's as you said, you are seeing some gains then it's good. For me, I started working 2 major muscle groups a day and worked out alternative day when I just started.

I do noticed that your routine involve a lot of machines, and in fact there is no deadlift and overhead presses.

IMO, beginner should do more of compound movements using BB,DB,KB or even medicine ball to gain strengths and mass.In fact, compound alos burn more fats than isolation movements.

It's good that you aware of calories deficit help in shredding but not everything can be calculated as precise, it's always good if you leave rooms for the calories (especially if you are one of those that been eating recklessly).As for me, I eat whenever I feel like (but never overeat),just work harder when working out to compensate.

p/s: Not sure your 126kg is majorly fat or muscle, but if I were you,I will go for a cutting first.Which means compound+cardio/cardio split for me.

This post has been edited by van_takawa: Aug 23 2011, 04:52 PM

Majorly fat, bro! I'm working towards doing more compound exercises, but won't attempt squats, benches and deadlifts with a barbell till I've reached a comfortable bit of poundage I can lift with DBs, but working my way slowly towards that goal, hope to switch to barbell benches and squats come november or december

I've stopped using the kettlebell because it gave me some bad joint problems, especially in my shoulder, but I think it's because the KB I was using was a bit too heavy. My shoulder kinda "locked out" - don't know how else to describe it! - when I was attempting a clean and press with a 12kg kettlebell. It took a long time to recover lol!

Speaking of compound movements, there's this cylinder thing with handles that I hear people are using do develop core strength, and I'm wondering if that's any good?

LOL.I've got no idea what you are talking about. But for core strength, there are lots of way to develop them.Well,I think you already got your plan and seem know what to do.Wish you luck and all the best.

Thanks bro! Hope to stick to this program for the next 4 weeks, before taking a week off.. then start again!!!

Hey guys, im into bodybuilding recently, following the P90x program
Im around 171cm & 65kg. Want to bulk a little.
My diet is something like this:

Breakfast ( 6 - 6.30am ) : Oats && milk.

Before lunch ( 10 - 10.15 am) : 3 hardboiled eggs && 2 pieces of wholemeal bread.

Lunch ( 1.30 - 2 ) : Rice with chicken or fish

Before workout ( 3.30 ) : 2 banana

Post workout ( 4.30 ) : 2 hardboil eggs && milk

Dinner ( 7 - 8 ) : Rice and chicken or fish

Supper ( 10.30 ) : Milk

Is it okay ?
Thanks alot !

Suggest me for Pre-Workout Nutrition PLease?

hey, what phase r u doin now? Im doing p90x too..
For bulking, i recommend u 2 skip plyometrics or kenpo..

For good result, ur post workout meal shud have fast digestin protein + High GI carbs..
Pm me, i would like to find more p90x people here

Guys I need help.

I am purchasing Ultimate Nutrition Muscle Juice 2600 and wondering when should I consume this weight gainer?

See normally breakfast at 8 am I will have 8 table spoon of oats + 1 Cup of dutch lady milk ( powdered made ). Is it sufficient? Do I need to add anything else?

Cause I have class till 12. Therefore I m not able to eat in between 8 - 12 after breakfast. So what food can I slot in between? Lunch I will have economy rice consist of egg, meat, vege and so on.

Dinner is probably noodles or rice like the above. Living in university therefore not much choice. So what should I have for tea time and after dinner ?

I have peanut butter, cheese, wholemeal bread, prolly tuna can and eggs too. Just need to know when to slot it in and how much to consume.

I am looking to gain as I am 180cm bout 60kg. Will be hitting the gym for workouts 3 times a week too.

Please guide me!

This post has been edited by avengers88: Sep 18 2011, 12:35 AM

Weight gainers contain a lot of carbs and sugar. Usually, our bodies don't really take very well to that amount of sugar and end up converting and storing it as fat, except post-workout, when simple sugars are utilized the best by the body for replenishing glycogen stores in muscles and to promote some growth. So post-workout would be my advise.

Okay thank you. Will try to take it on postworkout. How bout non training days ?
Anyway, any advise on my diet?Night time before sleep normally its best to take milk right?

To tell you the truth, eating economy rice for 3 times a day would already be almost good enough for you.

Sample meal: rice, veg, one fried egg, one fried fish, one chicken breast, one or two fruits. This is a very balanced meal in terms of carbs-protein-fats-veg-fruits.

When you start eating that consistently without missing a meal, and start exercising, you'll naturally start eating more during that 3 times a day (i.e. bigger portion).

That's just an example to illustrate to you the basics that need to be achieved. Start tweaking your diet to your own schedule from there. I am an ectopmorph too, and I know our biggest problem = inconsistent & unbalanced feeding. Fix the inconsistency, and you're almost there.

This post has been edited by entryman: Sep 21 2011, 05:21 PM

Hello All,
Just start my Diet and Body Build plan,
Need some advice from you all,

Now currently 65kg, 175cm tall

Every morning 6:30am Jogging at Park around 45minute - 60minutes
Workout at Mon,Wed and Fri. at 8:00pm

Here My Meal Plan,

7:30am - 6tbsp Oat, 1tbsp Honey, 1glass Anlene Milk and 1 Fruit

11:00am - 1pcs granola bar & 1 Fruit

2:00pm - 4 Egg White, 2 slice bread and 1 Fruit

7:00pm - 1 Fruit & Milk

After Workout - 2 slice Bread, Fruit and 1glass whey protein

12:00pm - Sleep


Here the question, Hope you can help me out.
1)I will Jogging Mon - Fri, 5day for a week. Did i Jogging to much ?

2)Workout at Mon,Wed and Fri - Enough ?

3)Can give me some advice or teach me at the Meal Plan ? Thank You

Thank You.

What is your goal? do you want to build or loose weight?
If it's body build, your protein intake is just too little... and too much fruit don't you think? Overall calorie intake to body build is also too little... i eat more than you

My Goal is Lean Body.

Any Suggestion:-
Mind to share with me ?

Based on raynx advice
1)Shall i eat Chicken Breast and add more White Egg at my Breakfast and Lunch ? And increase my Whey Protein intake?

2)I not sure about the Fruit. Shall i continue it or eat less?
I eat alot of Fruit because i found out I did't eat vegetable at all.

@raynx - Can you advice me what shall i eat ? So i can correct my Meal Plan ..

Thank You Bro

Hi, i am looking for meal advise for build muscle and gain weight, currently 165cm and 55kg.

These are my daily meal

8am - Chicken Rice, Nasi Lemak, with coffee or teh tarik.

1pm - Economi Rice, Wan Tan Mee, that kind of food from chinese hawker stall.

7pm - Home cook meal, rice with chicken or vege

11pm - 2 half boiled egg with milo or milk at mamak (after workout)

read the entire thread. loads of advice there.

Another way of putting mike's way of saying would be to search the same terms you posted. I get constant comments of too much carbs.

In a way, I still do. that is, if i didn't take up kickboxing.