hello people! Need some help / advice.
Been to gym for 8-9 months. Things were good. Managed to cut down fat, weight and toned abit the body.
Waist dropped 3".
(last measured : 178cm, 73kg, 20% bodyfat)


Now due to some personal reasons, i cant hit the gym anymore.
Stopped for almost 1 1/2 months, put on 4 kg, big tummy, decreased arm size and droopy chest. Since I can only workout at home now, i have purchased the following equipments:

weight plates totalled of 40kg (Will be adding another 20kg soon)
a pair of dumbbell
one 1.5m barbell
one 1.2m ez bar
Decline Sit up bench(those you get in tesco)

*Will be getting an adjustable bench and a barbell rack soon.


Workouts:

Monday : Back

One arm row x 5 sets ( 10 reps)
bent over row x 5 sets ( 10 reps)
upright row x 5 sets ( 10 reps)


Tuesday : Chest

Dumbbell chest press x 5 (10 reps)*Flat, incline, decline*
Barbell chest press x 5 (10 reps) *Flat only*
Pushup x 1 (10 reps)



Wednesday : Bicep

Dumbbell curls x 5 sets (10 reps per arm)
Barbell curls x 5 sets (10 reps) * Varies between close and wide grip)
hammer curls x 5 (10 reps per arm)



Thursday : Tricep

Barbell close grip bench x 4 (10 reps)
Dumbbell tricep extension x 4 (10 reps)
Skull crushers x 4 (10 reps)
Tricep kick back x 4 (10 reps)
Close grip pushup


Friday : Shoulder (Due to bad shoulder, cant do much)
Military presses x 4 (10 reps)
Bent Arm Laterals x 4 (10 reps)
Upright Rows x 4 (10 reps)


Saturday : Legs
Squat to failure


Everyday abs workout:
sit up / crunches x 25 reps
reverse crunches x 25 reps
jack knife x 25 reps
toe touches x 25 reps
bicycle x 25 (Alternating days)




Meal Plan:
Morning : 4 big table spoon of oat, 4 slices bread
afternoon : 2 scoop whey protein during workout. After workout, makan macam biasa. But little rice.
tea break : 4 big table spoon of oat with 1 scoop whey protein
dinner : anything but not fried, oily and rice. Only vege, lean meat

Target : Bigger upper body(chest,arm shoulders), toned abs.


Simple question:(On muscletech whey 30g, and muscletech creatine drink mix)
Can i increase my whey intake to total of 4 to 5 scoops daily? Should i add in creatine mix with the whey during my workout? Will it overload my body?Since my workout is lower alot than previously.

Or what diet plan should i be going for?Those muscletechs are left over from my previous workouts. Doesnt mind changing to a new recommended one. thanks!

why you avoid rice so much, but then eat so many oats

oats also high in carbs right, you might end up getting too much carbs from all those oats ? ( i have no idea one scoop of oats is how much because i didnt take them )

just calculate how much carbs fats and proteins you consuming now. you need to know how much are you eating currently in order to determine whether is it enough or not, there should be packing on those oats and bread so its easy to count. for mixed rice, just agak-agak it.

your barbell is a little bit too short, dont you feel hard to grip during bench and rows ?

First of all fix your diet first before you want lose fat or build muscle. Everyone can workout but when it comes to diet everything just messed up.

the barbell i think its abit too long for my liking.
or maybe i havent got use to it yet. should be going for 1.8m?

hm..
from here, the simple thing is just eat more, but clean food?
hard to get any "clean" food around. so i rely on whey alot.
i took a loaf of bread a day for two weeks, tapi, when go toilet,waduh!!!sticky!!!!

This post has been edited by alpha33: Nov 20 2014, 10:13 PM

There i've highlight that note for you. Whey is a food supplement not ur food replacement. Just to fill in ur macros.

previously this was what i had:

morning :
8++-9am
Fish slices x 2 servings (those kopitiam stalls)
plain wantan mee or pan mee

10am++
Oat 4 scoops + 2 slices bread with ham

noon:
12pm
brown rice 2 spoons + brocolli + fish(alternating 2 weeks with chicken breast)+potato

3pm
oat+whey+2 plain bread

5pm
fishball, karipap

7pm
one apple + protein shake before workout
afterworkout, another protein drink.


got toned, but not massive muscle growth.
or this was also a problematic diet already?

*Reason why i ate so little is, i always feel full.cant fit in much per serving.

First of all do u even know what colories deficit? Please learn your grammar first before you want to point out your facts.

This post has been edited by degraw1993: Nov 21 2014, 03:38 AM

pls calculate ur maintainence tdee, then subtract or add according to ur goal. calculate ur required carbs, protein and fats based on bodyweight

learn to calculate calories carbs fats protein. pls dont write out what u eat write out the stats instead.

pls ditch the brosplit its awful

pls dont be a bro working abs everyday. it wont trim ur fat away

4-5 scoops of whey? pls go back to my first point.

u can add creatine to anything tats fine

creatine overload? just take 5g/day and u r fine regardless how hard ur workout is

training to failure is a very bad idea

i dont even know what u r trying to say

what the f*** is that grammar srs

alright!
will try to find out the total calories i eat and have it calculated. Really didnt know much about this, only know how to eat lesser than normal.

about the "brosplit", whats that? and also whats a "Bro working abs"?
i am more worried about protein overload instead of creatine. Creatine will be added if its recommended by sifus here.

*can i just makan makan makan makan sahaja(clean healthy food)?Of course with workout.

take a good look on this
http://forum.bodybuilding.com/showthread.php?t=121703981

after read anything dont understand can ask here

brosplit: your routine. u do a muscle group a day/week. thats not optimal for a beginner. are u a beginner?
it is determined by two factors
1. strength http://www.exrx.net/Testing/WeightLifting/...hStandards.html
2. how long have u been lifting

i mean working out abs doesnt shred fats, its caloric deficit that will shred out the fats. so focus on ur diet instead of doing countless abs exercise. u wanna reduce fat, eat less than ur maintainence. expect ur bodyweight to go down.

protein overload...u will understand after u read my first link. excess protein will just go to waste, so eat the right amount

yea u can eat whaeva u want as long as u got the calories, carbs, protein and fats down. use myfitnesspal to helpu

This post has been edited by NGV22: Nov 21 2014, 11:41 AM

really a beginner here. splitted my workout like tat was due to limited time, letalone limited equipments.
although have been going to the gym for 8 months +, but honestly, my strength was weak to start off.
when i first hit gym, i was like using 5-8 lbs(pounds?) for the first 3 months before i slowly reach to kilogram level.

for example, i can only max my dumbbell press with a 17kg per side. even for now.

can i burn fat with increased muscle? because some trainers told me, forget bout fat burning. Just concentrate on building your muscle. eventually the muscle will slowly burn away your fat. and some will tell me to control my diet to reduce fat. On a controlled diet, my legs get wobbly, and i cant lift heavy thus slower results!

i think i will just go on with your recommendation now. and will post result soon.
will find an old photo for you, hopefully you can advise me where/what/how to increase the results.







This post has been edited by alpha33: Nov 21 2014, 02:46 PM

about what your trainer told you, im no expert in this area so imma leave u a link
http://forum.bodybuilding.com/showthread.php?t=1575011

u said u wanna buy barbells etc, can u afford a power rack too? u nid squats and overhead press. but honestly going to cheap ghetto gym is much better...but u have ur reasons...

do allpro. http://forum.bodybuilding.com/showthread.php?t=4195843
its an ideal routine for cutting compared to starting strength or stronglifts. . so what u gonna focus now is:
1. gain some strength. u are weak. strength is the basic need for u (ive covered already)
2. shred the fats (i am not experienced with this so others may chime in)

ur pic doesnt seem to look like 20% body fat

not sure about the fat. cos thats what the machine told me. or i wait my sister back with that machine, she can weight for me. mungkin the gym one is spoilt.

as for the power rack, i think i will just go for a cheap rack where i can rest the barbell.
something like this :



weird, despite the job area which i am involved, my strength is just limited.
anyway, thanks for your advice and will go thru the link you provided.