I want to try 3 times a week workout schedule. Correct me if am wrong. Our muscles grow when we take rest. I just read bunch of articles support the idea of 3 times a week . This way my body will have more time to recover from workout. Is it right?

Yes you are correct. You need to provide tension to the muscles (exercise) then consume adequate calorie (diet) and allow them to rest for at least 24hrs-48hrs (rest). These 3 are the basics of bodybuilding. Most confuse newb will focus on exercise and disregard the diet and rest. They'll also focus too much on supplementation.

3 times a week workout schedule is a good start.

Hi

how long will it take (in normal condition) to gain 10-15 kg if i'm hitting the gym but loosely following a weight gain diet ?

Depends on how much caloric surplus you are eating on a daily basis.

enough rest(sleep) is important, but how much sleep is considered enough when

Basic multivitamin, fish oil, vit C. Don't overanalyze but don't neglect.

Hey guys,

I been lifiting consistently every Monday, Wednesday, Friday for a full body workout mostly focusing on the upper torso.

Been using machines like chest press, lat pulldown, tricep pulldown, bicep curls, shoulder press, ab crunches.

I am not losing weight much lately. Why is that?

Check your food intake.

I avoid oily and fried food. Cut on my carbs for dinner as in lesser rice. I eat clean on the days I go for gym. Like steam chicken breast for dinner with no carbs. I take whey protein 2 scoops a day. I weigh about 77kg

muscle growth makes you heavier.

I want lean muscle. Should I be doing more cardio or HIIT? Pre or post workout?

No such thing as lean mucle, what you want is lean body. Lean bpdy is achieve by having low body fat.

So your program should be focus on losing fat. While reserving muscle as much as possible.

Cardio and hiit will be your main menu, but your appetizer should be moderate heavy lifting. By lifting heavy first your body will use the stored glycogen as energy source, after you get somewhat tired and weaker(depleted glycogen) then you proceed to your cardio so that your body will start using body fat as fuel.

But exercise is only the tip of the iceberg
The major "work" on losing weight should be checking your diet, count your calories and consume less than you need, not want.

You mentioned you are not losing weight LATELY, I assume you had lose some weight before and now stuck at your weight. Its normal as you will experience fat lose getting harder and harder as you losing more weight. Because now your body has adapt to the diet and exercises you did, so you will haveto rempt it up by exercising harder and consume even lesser. Until you have reach your desired weight.

thanks bang, appreciate the advice. I believe it is called hitting a plateau? LOL... you mean if I do weights for about 1 hour then another 30 mins of HIIT after that?

1 hour is a lot, 30 mins is suffice exclude your warm up. Then 30 to 45 mins of cardio.

1 hour of different exercises where I do about 8 reps per set. 30 to 45 mins of cardio? i hate cardio. LOL

Cardio doesn't have to be boring, you can do some rowing, swimming, kick boxing, basketball, football or any sports you like.

do you normally separate your cardio and weight training? Like one day weight and the next day cardio?

It all depends on your goal

If you want to focus on fat loss then its better to do cardio straight after weight session.

If your goal is to improve performance then do them seperate.

after weights it shall. hahaha. Should I eat my dinner after my workout + cardio? Cause of the intense training, sometimes i dont feel like eating...macam bloated... But i do take my whey protein with milk......

Reason being is that I go to gym straight from work without dinner....

Assuming my goal is weight loss and build muscle mass

What's your height?