my current diet

6 x whole eggs 420kcal, 42g p, 6g c, 25.8g f
4x medium sized bananas 420kcal, 4g p, 100g c, 1.6g f
4x tbsp of peanut butter 400kcal, 15g p, 14g c, 30g f
4x whole grain bread 292kcal, 18g p, 42g c, 2.8g f
2x serv whey protein 260kcal, 48g p, 8g c, 3g f
2x 100g oats 790kcal, 27g p, 133g c, 17g f
2scoop white rice + handful green veggies + chicken breast/beef/pork (different everyday)
approx 500kcal, 25g p, 60g c, 20g f
total 3082kcal, 179g p, 363g c, 73g f

finishing my ON Gold standard so bought dymatize elithe whey yesterday to continue meeting my protein requirement. choose strawberry blast. probably end of this week will start takiing it.

i eat instant oatmeal. they are cheap as fuark ( rm0.7/10g) as long as the only ingredient listed is "oats" doesnt matter what type of oats i eat.

my weight pprogression is 79kg (May) to 84kg present, with whole month july totally out due to injury. means i gained 5 kg in 5 months. of course, muscle + fats while bulking. if you are beginner i strongly recommend u try this routine. link is in first page


can find in any tesco. oh yea i meant rm0.7/100 g nt 10g.

8.12.2014 Workout B


Deadlift
bar x 15 (rdl)
145lbs x 8
215lbs x 4
255lbs x 2
285lbs x 3 x 5

OHP
bar x 10
70 x 5
100 x 3
120 x 1
135 x 3 x 5

pulldown
100x10
130 x 2 x 10
130 x 2 x 5

Leg curl
160 x 3 x 10

curl in the squat rack
55 x 12
55 x 11

playing with some planks

-finally switched to mixed grip deads. everything looked good, still trying to get used to the mix grip positioning. and i need to stop making the ugly faces while lifting
-hit 135 on OHP!!finally the first of the 4 big lifts to meet my personal goal. 1st and 2nd set were good, but third set look awful due to the grinding
-fail on curls in the squat rack and pulldowns. need to remind myself not to lose focus on these assistance lifts
-my friend noticed i had a weird posture when doing planks probably due to apt/lordosis
still a weak kunt. i had run this routine for 8 months and it was one of the best decision i made in ma life

by running full body beginner routine i had already favor more to powerlifting compared to bodybuilding. getting PRs are addicting, fun, meaningful and motivating

due to bulking i added 8 kg in 8 months which is a good progression for bulking, of coz friends commented i am geting bigger. jeans got tighter. most visible bodypart that got most gains are the legs, coz i formerly have chicken legs.

strength definitely increased so much thanks to noob gains

i dont know what is slow/conventional bulkng. these terms are vague

generally u want to gain 0.5-1lb /week. more than that is useless u will add only fat
i added around 0.5lb/week which means one month around ~2lbs/1kg
bulking means add 10-20% more than your maintainence. i ate around 16%. thats enough for me to add 1kg/month

ohp and rear raises are plenty enough for shoulder work. beginner no need to hit various shoulder isolations

if cutting u will definitely difficult to follow the progression scheme. either u cut the progression to half, or run allpro instead. refer to this guy's journal he is cutting and running fierce 5
http://forum.bodybuilding.com/showthread.php?t=163290921

that is why i opt for ohp instead incline bench...incline bench sucks lol

you can cut half the progression in terms of reps not necessaarily weight. for eg.,
ohp this week is 135lbs 3x5
ohp next week is 135lbs 3x7 instead of 140lbs 3x5
u shld start a log in bb.com, the fierce 5 community there is much more helpful compared to lowyat. ill sub to ur log if u do so