The calorie burn is normally more like an assumption instead of real calculation, different people, varies height and weight,age,gender and also the vigorous of activity affect the amount of energy you burn.

Regarding eating before workout or not. I will say that follow your feeling. Exercise is indeed lifestyle, same goes to eating.

If someone say that eating before exercise is good, even you have no time, no appetite, no mood eating, you force yourself take in those food?

If someone say that eating before exercise is bad, even you are hungry, no energy at all, and you rather don't eat?

My personal opinion will be, whenever exercise, do not eat too heavy. If you have lunch within 2-3 hours before you workout, iand you still feel full, then just don't eat. But if you are of those having light lunch and by 6pm already feel hungry, dun starve yourself. Have something light. Instead of bun, have something like banana or milo (if you don't mind it's sugar). I myself prefer having some carbohydrate and sweet things (not junk/sweets etc) before workout.More energetic.

You can just post here for ur diet, there will be members come in and out. They are definitely standby helping.

Seriously, depend on what type of sausage and what type of bun and of course your lifestyle. Some can eat whatever they like to eat. But some...

The later one may think sausage isn't good, if you know how sausages are made. And for bun, there are some real sweet bun; there are some made from wholewheat... The wheat one would be good.

And regarding 100plus, it's some sort of sports drinks. When you having some sort of dehydration/vomit/diarrhea, they are good. But still if you have nothing, and take it like "supplement" then that's not helping at all. Water is still the best drink besides protein!

Whenever I have sore throat or fever, I'll do a lot of cardio, sweat like hell, and somehow recovered.No medical or scientific prove, but I just believe in this shit and it works for me.Haha.

You just want to increase weight regardless it's fat or muscle? Or you looking for pure mass gain?

Will need more information on your milk, yogurt and type of bread. Of course how much is your dinner? What type of fruits you having?

Basically you yourself need remember that eating more than you use will gain weight. And of course a 8kg different somehow is a big gap in term of mass gain. Instead of just diet, your workout will need to follow up. Otherwise, you gain lots fats compare to muscle.

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.

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

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.

I did something like your weight training when I first started as super overweight kid, same dumbbell weight,I even incorporated triceps kickbacks,bent over row, chest press,shoulder fly, burpees, mountain climber , to make it full body workout. It helped me lost few kgs, dropped 2 inches of waist,but still fat.

Conclusion:
1. Sign up a gym, lift seriously,track diet strictly
(Noticeable changes within 6 months,4 packs there if I diet,they get united when I dont)
2. Go for P90X if you insist workout at home with dumbbells,track diet strictly
(Good foundation for me to push through my fitness limitation,I started with minimal fitness,exposure to body split routines,pullups,dumbbell works,stretching,yoga and plyo,unable to commit for strict 90days as it is taxing,losing weight fastest.)
3. Your weight training is more like a HIIT or tabata, which you can find much better templates online, go for it,track diet strictly
4. Learn about macros, it is not just about protein,track diet strictly
5. If your muscular arms refer to something like Lin Dan/Dato LCW, maintaining current routine and track diet strictly,drop your body fat, you will achieve your goals.
6. If you mean real big arms, see 1.

1 cup of butter rice - 55g carb, 20g fat, 10g protein ~ 375cal
Plate of roast chicken (50g) - 35g protein 15g fat - 240cal
If u eat the cucumber, drink up the soup and sauces, you can add another rough 20cal.

Just an estimation, different people cook it with various combination of chicken stock, msg and etc, so making it hard to measure. Would prefer white rice, chicken without sauces thou for easier calculations.

Or eat KFC chicken rice, they stated out the macronutrients.