Yeah. its supposed to be somewhere between 1.5-2grams of protein per pound of body weight... thats what i read...

Dear Diary, today my workout was:

Squat 15 x 72.5kgs
Incline Bench Press 14 x 32.5kgs (couldn't finish this one.. dang!  )
Pull Downs 15 x 40 (lbs?)
Deltoid Raises 15 x 11lbs
Shrugs 15 x 42.5kgs
Bicep Curls 15 x 15kgs (its no longer an empty bar... but its still light 
Lying Tri Ext 15 x 17.5kgs
Calf Press 15 x 67.5kgs (almost got a cramp  )
Abs none ( i was so fatigued that i forgotten to even do my ab workouts...)

Calories consumed so far:
Cal: 1947
Fat: 52g
Carbs: 137g
Protein: 219 g

I'm getting a headache from squatting 15 reps... blood pressure in my head too high  (yes, i was breathing on the way down too) 
I still don't feel bigger yet... drats...

thats odd, i dun consider myself to be an ectomorph, seeing that i used to be a fat chubby kid when i was younger.

$%^&* why can't i add half a chicken on fitday.com?!?!?! this is getting annoying...
its all in oz and weird sizes... can't i jsut select a whole chicken and put half 
you guys got another site for counting calories which i could use? fitday is getting on my nerves...  

Ya, fitday can be a real #$%^& sometimes...
its just that i dunno whats the total weight of the chicken... i ate it in a restaurant.. 

todays workout, week 3.

squats 10x 72.5kgs, 10x 72.5kgs
incline bp 10x 35kgs, 10x 35kgs
pulldowns 10x 45(lbs?), 10x 45(lbs?)
side delt raise 10x (10lbsx2), 10x (10lbsx2)
db shrugs 10x 55lbsx2, 10x 55lbsx2
rev grip bb curl 10x 17.5kgs, 10x 17.5kgs,
lying tri ext 10x 20kgs, 10x 20kgs,
wrist ext 10x 12.5kgs,10x 12.5kgs,
calf press 10x 80kgs,10x 80kgs

didn't feel so exhausted from the workouts today compared to last 2 weeks (since its only 10reps per set). altho its 2 sets and the total workload is more... its less taxing. 

i think i might have ate 3500 calories today... just an estimate...
seeing the scale at 63kgs made me eat so much... 

here's what i ate:

meal 1: 6 eggs (2 whole and 4 whites) and 3 slices of wholemeal bread and a waffle. and chocolate (i need more cals!)

meal  2: roasted half medium chicken with mashed potatoes and a LARGE hashbrown (with mushroom and cheese- same size as 3 hashbrowns at Mc D's) (Yes, i had that much potatoes....)

meal 3: roasted chicken breast (5oz) with silce of low fat cheese with 2 slices of wholemeal bread, with ketchup sauce and 2 piece of lettuce. And a chicken pie. (yes, i know cake>pie  )

preworkout shake. 1.5scoops of On's whey protein with 5g creatine.
postworkout shake 1 scoops On's whey with 5g glutamine. (yes, i know on's whey ald has glutamine in it. i'm kiasu ) and a small glass of 100+ No, i dun have dextrose to take 

meal 4: baked twin sauce rice with beef steak @ wongkok char chan teng. Extra beef. still not enough tho. HK had lai-cha for drinks.

meal 5: 10oz of beef with 4 wholemeal bread and 3 slices of lettuce.

(to be consumed) prebed-time shake: 1 scoop syntha-6.

*if you notice i don't drink milk, its cos i'm lactose intolerant.

i have to spend whole week away from the the gym. god. my poundages sure gonna drop like biitch

Oh, i see... didn't know the biceps curl got relationship to shrugs... forgive my noob-ness. 
anyway, the 30kg curl was miserable.. can only do 1 sucessful set.
so if i can curl 30kgs barbell, means how much should i be able to shrug?