Another begginer doing some shit routine and taking stupid mass gainers (typical malaysians with the mass gainer hyph)

Please go get a book first and learn bb basics for a month.

Anyway i'll spoonfed u abit. Do a full body routine like this first:
http://m.youtube.com/watch?v=oAuARgqS6aQ

And eat 200 cals above your maintainance everday: http://scoobysworkshop.com/calorie-calculator/

Other than that u may like this page for usefull info:
https://m.facebook.com/MuscleFacts

Lastly dun listen to your broscience friends.

As a begginer you shouldn't even be doing forearm isolations. Heavy Deadlifts/rows will work the hell out of them.