hi all, seek your opinion on my workouts. I'm just started try to digest as much as possible on the sticky and googles..i'm lost with lots of info around...thanks in advance for the advice

1 day :

DB flat bench press = 8.5kg (3x15,15,13)
DB Fly flat bench = 5kg (3x12,12,10)
BB flat bench press= 20 kg (3x10,10,8)
DB one arm triceps extension= 2.5kg(3x8,8,8)
Lying BB triceps extension= 5kg(3x8,8,8)

2 day:
Bent over BB row = 20kg(3x15,15,15)
One arm DB row= 7.5kg(3x15,15,15)
BB deadllift = 20kg(3x12,12,10)
Seated DB concentration curl = 7.5kg(3x5,5,4)
Crunch flat bench 3x5,4,4

3 day:
Barbell Squat- (4 sets of 15, 10, 8, 6) reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Barbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Barbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

4 day:
Seated Barbell Shoulder Press- 3 sets of 15, 8, 6 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Barbell Clean and Press- 3 sets of 15, 8, 6 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

day 5,6,7 : rest


Diets:

morning:
630am myfusion hydro 1 1/2 scoop (54g)
730am bread, 2 x whole egss

lunch:
1230pm :rice,chicken,red meat,

afternoon
5pm: myfusion hydro 1 1/2 scoop

830pm : workout

1030pm : myfusion hydro 1 scoop, 1 whole egss

if i were to be shoot, shoot me with good bullets i appreciate it!

I weighted 69 KG, 168cm

Im used to eat less everyday. I trying to eat more now. The supp i took before i workout n after workout still not enough? I afraid if i eat a lot than my tummy become bigger.

I wanted to clarify, mass gaining n weight gaining is different
correct? Bcoz my Bmi now is slight obese.

For pre/post workout should i take another type of supp?


I calculated based on my weight i need 140g of protein. Correct me if im wrong. Myofusion alone can give it if i take 200 g daily.

Any of u guys tried mark ripptoe routine?

Mike my reference is teenbodybuilding.com . If it is same wth u meaning that im on the right track!!

hi mike i would to clarify:

when you say volume meaning that it's about the type of exercises rite? for example day 1 i did 5 type of exercises. if i do 4 then it means that my exercise vol is lower?

weight are ramped means weight are constant through out the exercise?

i'll take your advise on the pre n post workout meal. i was thinking 1/4 chicken without skin would be a good one. thanks bro!

Hi guys, been 11/2 week doing workouts. Im working office hours 8-5 n only gets to eat during lunch time. n lunch time at my work place full of oily foods around n fast food. I wonder how do you guys survive in this situation since i found out that im still struggling with eating pre n post workout.
Any tips or fast solution for this? I have few other Qs

Does gaspari myfusion hydro can cause overload to our liver?

Mike: how can you ramping up your training weight bro since i found out that i losing power after 3 sets of 15 reps same weight? U strong bro

Ok all. I need hardwork. No pain no gain

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Added on December 27, 2011, 9:53 amWould like to ask on your experience on doing crunch/sit up for abs. Do you guys use machine more effective or just manual by bent the thighs up and lying down? i found out that crunch is the hardest work for me.. sweat

This post has been edited by little_beginner: Dec 27 2011, 09:53 AM

but when you get some compliments from ladies on your structure then the pain ease off right away bro sorry a bit of of topic

This post has been edited by little_beginner: Dec 27 2011, 10:14 AM

hi guys i'm back with some other question. I've been reading about BCAA, glutamine, arginine. the more i read the more confuse i am on the additional benefits to muscle building. I think all of the above are separately sold in supplements. if i were to choose, which is the most given priority on?

i think my body is catabolicing my muscle especially during night while sleeping. how do i know i just feel it.. why not i help my body a bit with supplements right? currently i'm taking myfusion hydro only..

thanks for your advise !!

Yes mike same here. i just ordered bcaa xtend. Thanks!

demm i'm struggling with my diet now. What have went wrong. I have better strength but the muscle wont grow/mass gain. My weight stays at 70 for almost 2 weeks already... sigh..