+1 for pullups and pushups but I believe des has summed it all up. I would highly recommend bodyweight exercises as well.

got a problem here.

Been work out for 1yr plus, not really grow

recently even worst got "spare tyre"

My dream is having very good shape like those Korean actor

anyone can help...?????




HELP....!!!!!!

This post has been edited by clazzikul: Apr 24 2010, 11:57 AM

whats your diet like? and your workout routine?

i dint diet.... i having everthing

but i dun drink milk, aot, n i dont like chicken too

i workout three times per week

u have everything? care to ellaborate? dude diet doesnt mean go on some weight gain or weight loss diet. diet is how your meal is planned out. like 6 meals a day? and what do u eat per meal.. example of mine..

breakfast - apple blend w protein and 3-4 eggs
snack - nuts or 250ml milk
lunch - chicken rice
snack - beef w 250ml milk
dinner - chicken,vege,bread, 250ml milk
supper - 250ml milk

something like that la.. ignore my milk craze.

and then your workout? what is it like? push/pull/legs? do u push urself with max intensity every workout?

u don take chicken u can take fish,beef,lamb.. any kinda animal flesh is good.

height= 174cm

weight= 68kg

Breakfast= high5 chocolate bread

Lunch= mix rice (2type of vege and fish)

Tea time= bread

Dinner= fried rice

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

workout ikut mood, no specification

but i concerntrate on cardio besides i will swimming once a week time

++ normally my workout time were 8.30pm++ will tis effect the grow of muscle??

++ how to increase my stamina??

++ im very weak get tire easily so my workout time wont more than 1 1/2hour.

++ each set of weight lifting wont more than 10x .

This post has been edited by clazzikul: Apr 24 2010, 03:37 PM

This is exactly why you aren't growing.

ridiculous.... there will be no results

@ clazzikul

i can say that you diet is quite pathetic, just like your workout routine, there's no proper plan for it.
you have tonnes of carbo in your diet, limited protein and other vitamins.
increase your protein intake somehow and limit those carbo.
missing eggs in your diet too. perhaps you can start by taking more eggs.
if you wanna grow, you have to eat more better food.

working out late is not a problem, just make sure u have plenty of sleep after tat
to increase stamina, sometimes it's all about atitude, work till you fail.

Thanks for ur comment..... i think i need to having proper plan to make things work.

clazzikul: Grow u need protein and training. From ur diet, u extremely lack of protein. Ur training, extremely lack of discipline.

im beginner here,anyone can teach how much i should take my protein?
is it 1.5grams every 1 pound of weight?carbs is 2grams?fat as low is great right?

do i need to check my weight first?
i've been training for a year but my chest never grow bigger i dont know what is wrong with it or i train too light or too much reps?

day 1 leg presses 3 set of 20-25 reps,leg extension 3 sets of 12-15 reps,
calves 3 sets 12-15 reps,hamstring 3 sets 12-15 reps.

day 2: laterals 4 sets- reps 20-18-15-12 only

day 3 rest

day 4:chest day, incline dumbell 4sets 12reps,dumbell chest press 4sets 12reps,dumbell flys 3sets-12reps,machine incline 3 sets -12reps,machine chest press 3sets-12reps,machine flys 3 sets-12 to15reps,less doing dips and never do decline press,every machine workout every sets with handle up-mid and low...standing biceps curls 4sets-12-15reps,

is it too much training?

day 5:rest.... but hoping you guys give me some list to kill my back

day 6:home training concentrate curls 3 or 4 sets-12reps

day 7 rest...

Read Page one No. 1.
if you aint growing, you're not eating enough. and not just protein. total caloreis not enough.

back exercises: deadlift, pullups, chin ups, pull downs, bentover rows (barbell, dumbells), hyperextension. alot u can do for back

GREAT POST.
I'm guilty of a few. Lol.

Hi guys just wanna ask to see if my current diet is alrite , i'm not into bulking up at the moment so its more like fat loss to get rid of my beer belly and to get my bf down( saw a lot of improvement from doing 5x5).So here goes.

Breakfast - Cottage cheese with mix nuts or omelet with minced meats
Snacks - usually mixed nuts or canned salmon
Lunch - Vege like bak choy with meat ( chicken breast, kangaroo meat stuff like that)
Snacks - same . If i work out during this day i would replace this meal with post workout meal.
Post Workout - Pasta with minced meats
Dinner - Similar to lunch but usually i add egg into my dinner.
Pre bed - same like snacks.

I am afraid of eating too much thus negating my workout. So yeah help me out here thank you. And my pre workout meal is usually my breakfast. Oh yeah i am doing 5x5 stronglifts just in case you are wondering.

This post has been edited by choyster: Jun 8 2010, 08:58 PM

Why are u taking those expensive cottage cheese in the morning? if i were u, i would take it pre bed XD.

its quite cheap here in aus, and i took that because it was recommended in the stronglifts faq

icic, cottage cheese consist of slow release protein, so it is more beneficial if u take it prebed thou.

oh i see btw i am planning to like incorporate those protein cereals for my post workout. As far as i know post workout meal must be high in carbs and protein right? Here is the cereal i am referring to

http://www.kelloggs.com.au/Home/Products/C...lt.aspx#details

anyone can teach me how to take list of protein and carbs and calories

when buying food or drinks there is the list of protein and carbs

just adding up all and the total that is?

correct me if im wrong guys thanks you