No offense taken,
I am here to learn and open for advise and suggestion.
Please share with me your experience and let me know how should I improve.

Slap whoever gave you that program in the first place.

Pick a basic beginner strength program.

You eating 3000 calories is nonsense because you can't force the rate of muscle gain. Do more research on how much you should be eating.

to much exc..just do basic program like starting strength or mark ripptoe 3x5

I just read your "BODYBUILDING AND STRENGTH PROGRAMS, All In Here - Basic to Advanced" post,
Is Rippetoe's outstanding "Starting Strength" workout program is ok for me? or I should go for something else?


and about a new diet plan, I am reading on http://www.bodybuilding.com/fun/mass_gain_diet_tips.htm

Ya, I just realize I have too much exc,
I just try to copy the way those buff guys in my gym doing .
So I try my best to eat more and do more exercise.
and I thought it is 'Normal' and a 'Must' to do for muscle grow...

Guess I am completely wrong

But do you really know why they are buff? They can have a shitty diet and stupid workout program and still get buff and ripped.

-Suggested by tdeecalculator.net-
Maintenance calories of 2,549
Bulking calories of 3,049
High carbs ratio : 20 (68g fats) : 50 (381g carbs) :30 (229g protein)
________________________________________________________


Personal Meal Plan update:

8:00 am :
Homemade mass gain shake
(1 serving whey + 50g avocado + 70g oatmeal + 50ml yogurt + 2 banana /apple)
Calories:637 Fat:15g Carbs: 116g Protein: 38.4g

11:00 am :
100g brown rice + 135g chicken breast + 30g broccoli + 30g tomato + 1/4 tbs oil
Calories:625 Fat:12g Carbs: 79g Protein: 48.8g

1:00 pm :
Workout

2:00 pm :
Whey protein shake
Calories:120 Fat:1.5g Carbs: 3g Protein: 24g

2:30 pm :
100g brown rice + 135g chicken breast + 30g broccoli + 30g tomato + 1/4 tbs oil
Calories:625 Fat:12g Carbs: 79g Protein: 48.8g

5:00 pm :
30g roasted almond
Calories:207 Fat:17.8g Carbs: 7.7g Protein: 7.6g

8:00 pm :
100g brown rice + 135g chicken breast + 30g broccoli + 30g tomato + 1/4 tbs oil
Calories:625 Fat:12g Carbs: 79g Protein: 48.8g

Total :
Calories: 2839 Fat:70g Carbs: 364g Protein: 216.4g


* Brown rice might replace by spaghetti, oatmeal, potato or sweet potato
* Broccoli and tomato might replace by other veges like pak choy,kailan, cauliflower, etc
* other supplement like multi vitamin and fish oil are not included.
* All the number might not be 100% accurate, just for reference.

Workout Plan update:
I'll start Rippetoe's outstanding "Starting Strength" workout this week,
for more info https://forum.lowyat.net/topic/371250

Monday:
Badminton

Tuesday:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
3x5 Decline bench weighted sit ups,
3x8 Hyperextensions

Wednesday:
Rest

Thursday:
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***
3x5 Decline bench weighted sit ups,
3x8 Hyperextensions

Friday:
Badminton

Saturday:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
3x5 Decline bench weighted sit ups,
3x8 Hyperextensions

Sunday:
Rest

This post has been edited by WondererLife: Oct 19 2016, 03:03 PM

I've been searching for meal plan article,
for bulking normally suggested taking maintenance calories per day + extra 500 calories
for my case is 2549 + 500 = 3049 calories per day


or maybe you can share some link?

Wow that is profound, mind elaborating more on 'rate of muscle gain' especially for beginners?

I also thought that we should force feed ourselves to accelerate 'bulking' phase but end up gaining more body fat then lean muscles. Btw 3,000 calories was also my target during my beginner stage Wasted alot of costly calories and end up dieting to cut down.

So in theory, a natty can only grow at a certain rate (based on individual genetics predisposition) and anything more is over training or overeating? What about intermediate lifters since gains are even more limited?

Eric helms states for beginner its 1-1.5% increase in weight per month to minimize fst gain. If yr like me, its only 700g-1kg increase per month. Almost a negligible 250g increase per week. Intermediate n advanced even slower. Some other sites states 20-25lbs muscle mass for the first year for newbies. Then subsequently 1/2 every year trained. Go figure based on yr training age.

Gain 2.9kg since last update,not sure is lean mass or just fat. Feel like abs are fading

Current weight : 70.8kg
_____________________________

Monday:
3x5 Squat (80kg)
3x5 Dumbbell Bench Press (20kg)
3x5 Dumbbell Chest Fly (12kg)
1x5 Deadlift (80kg)
2x5-8 dips (bodyweight)
3x5 Hanging Leg Raise
3x8 Hyperextensions

Tuesday:
Rest

Wednesday:
Workout B
2x8 Chin Up
3x5 Squat (80kg)
3x5 Power cleans (40kg)
3x5 Standing military press (30kg)
3x5 Cable Seated Row
3x5 Decline bench weighted sit ups
3x8 Hyperextensions

Thursday:
Rest

Friday:
Workout A
3x5 Squat (80kg)
3x5 Dumbbell Bench Press (20kg)
3x5 Seated Cable Chest Fly
1x5 Deadlift (80kg)
2x5-8 dips (bodyweight)
3x5 Hanging Leg Raise
3x8 Hyperextensions


Saturday:
Rest

Sunday:
Rest



This post has been edited by WondererLife: Feb 21 2017, 10:19 PM

I think there is typo on the year. However, can see the size of your bigger than few months back! good job!

wakkakaa i so like this comment... "slap him/her".....
i saw some ripped guys in gym too.... guess that fella go there daily basis but never really see him do compound exercise yet ripped. saw some guys trying to follow his training plan but without much success....
i am on starting strength since 2 years back... simple and nothing fancy with good gain provided eat right with all ur macros etc filled..... i am definitely a damn lazy person with lousy diet..... so everytime i back from business trip, i'll restart my program with decent weight to ensure my form is right then progress from there.

Well...train before you go to the airport. Train in the morning before you go to the office in oversea. Eat super breakfast in hotel. Choose your lunch properly. Choose your prefered dinner when you eat alone for dinner. I fly sometimes once sometimes twice a month. 3 to 7 working days total a month. Did not stop me from doing what I do.

Thanks, I'll keep training until I reach my goal

you do too much liao, can lift really heavy and cut to 3 sets + 1 super set?

IMHO only, I noob bai.