Tuesday: Chest & Biceps

Flat Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8

Barbell Curls: 4 Sets X 10 , 8 , 8 , 8

Wide Grip Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8

EZ Bar Preacher Curls: 4 Sets X 10, 8 , 8 , 8

Incline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8

Dumbbell Preacher Curl: 2 Sets X 10, 8

Decline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8


Finishing Sets:

Flat Dumbbell Press: 1 Sets till Failure

Super Sets with;

Incline Dumbbell Press: 1 Sets till Failure

Rest 1 minute:

Incline Dumbbell Flies: 1 sets till Failure

Super set with;

Standing Alternate Dumbbell Concentration Curl: 1 Sets till Failure

---

Added on April 28, 2007, 11:37 amThursday: Shoulders, Traps & Legs

Barbell Squat: 3 Sets x 8

Barbell Shrugs: 3 Sets X 10

Seated Dumbbell Press: 4 Sets X 10, 8, 8, 8

Leg Curl Machine (Quadriceps): 3 Sets X 10 , 8 , 8

Side Laterals: 4 Sets X 10 , 8 , 8 , 8

Lying Leg Curl ( Hamstrings) : 3 Sets X 10 , 8 , 8

Back Laterals: 4 Sets X 10 , 8 , 8 , 8

Standing Dumbbell Calves Raise: 2 Sets X 10

(SFMP) Seated Front Military Press: 2 Sets X 10 , 8

(SBMP) Seated Back Military Press: 2 Sets X 10 , 8

Right after SBMP, with no rest in between, SFMP: 1 Set till Failure

---

Added on April 28, 2007, 11:54 amFriday: Back, Triceps, & Abs

Dips: 4 Sets X 10, 8 , 8 , 8

Barbell Row: 4 Sets X 10 , 8 , 8 , 8

Close Grip Barbell Bench Press : 4 Sets X 10 , 8 , 8 , 8

(WGPD) Wide Grip Pull Down: 4 Sets X 10, 8 , 8 , 8

Crunches: 4 Sets X 40

Cable Row: 4 Sets X 10, 8 , 8 , 8

Triceps Dumbbell Overhead Extension: 2 Sets X 10 , 8

(CGPD) Cide Grip Pull Down: 4 Sets X 10, 8 , 8 , 8

Dead lifts: 3 Sets X 8

Finishing Sets:

WGPD: 1 Sets to Failure

Superset with;

Triceps Dumbbell Overhead Extension: 1 Sets to Failure

---

Added on April 28, 2007, 11:58 amI will be SUPER GLAD if you guys can pinpoint the weakness of my workout routine.



This post has been edited by Unlimited: May 2 2007, 11:15 PM

My Typical Diet Plan for Bulking (Current Weight : 73.5kg)

Breakfast:

1 Serving of Instant Oatmeal (5 Spoons) + 1 Serving of Vico (2 Spoons) + 0.5 Scoop of Real Gains + 0.5 Scoop of ON Whey + 200ml (Marigold Low Fat Milk) + 1 Capsule of Kre-Alkalyn + 1 Tablet of Pharmaton Multivitamins + 1 Tablet of Blackmores Ginkgo Biloba + 0.5 Serving of Lechitin

Total Calories: 523

Total Protein: 36.3 G


Lunch:

1 Full Serving of Rice + Steamed Chicken Breast

Total Calories: 476 (Estimation from http://www.nutriweb.org.my)

Total Protein: 20.2 G (Estimation from http://www.nutriweb.org.my)


Power Meal (2hrs before Workout)

4 pcs of Jacobs Low Salt High Fibre + 1 Serving of Peanut Butter (Daisy = 2 Spoons) + 1 Scoop of Real Gains + 200 ml (Marigold Low Fat Milk) + 1 Cup of Boh Green Tea (No Sugar)

Total Calories: 663 Calories

Total Protein: 33.4 G


Pre workout Supplementation (30-40 minutes Before Workout)

1 Capsule of Kre-Alkalyn + 1 Tablet of Universal Super Cuts


Post Workout Shake (Immediately after workout)

1 Spoon of Glucolin + 1.5 Scoops of ON Whey

Total Calories : 345

Total Protein: 36 G


Dinner (1-2 hrs after Post Workout Shake)

Rice + Steamed Chicken Breast + Vegetable + 1 Capsule of MAN Vaporize

Total Calories: 476 (Estimation from http://www.nutriweb.org.my)

Total Protein: 20.2 G (Estimation from http://www.nutriweb.org.my)


Post Dinner Meal (2 hrs after Dinner)

1 pc of Jacobs Low Salt High Fibre + 200 ml Marigold Low Fat Milk

Total Calories: 151.33

Total Protein: 8.6 G


Pre Bedtime Shake( 1 hr after Post Dinner Meal)

0.5 Scoop of Real Gains + 0.5 Scoop of ON Casein + 0.5 Serving of Lechitin + 200 ml (Marigold Low Fat Milk)

Total Calories: 260

Total Protein : 27 G





Total Calories Consumed Per Day (Workout Day) : 2894.33

Total Protein Consumed Per Day (Workout Day) : 181.7 G




NON Workout Day:


Breakfast Same with Workout Day

Total Calories: 523

Total Protein: 36.3 G

Note: Just without Kre-Alkalyn



Lunch:

100 Grams of Pasta (San Remo) + 1 Serving of Spicy Sardines Canned (Ayam Brands = 1 whole sardine) + 1 Serving TC Boys Chili Tuna with Chili Padi ( 1 can = 4 Servings)

Total Calories: 588 Calories

Total Protein: 29.4 G


Mid Day Snack

1 Serving of Jacobs Low Salt High Fibre (3pcs) + 0.5 Serving of Peanut Butter (Daisy = 1 Spoon) + 2 White Eggs ( 1 whole egg + 1 white only) + 200 ml Marigold Low Fat Milk

Total Calories: 422

Total Protein: 23.8


Dinner

Rice + Steamed Chicken Breast + Vegetable + 1 Capsule of MAN Vaporize

Total Calories: 476 (Estimation from http://www.nutriweb.org.my)

Total Protein: 20.2 G (Estimation from http://www.nutriweb.org.my)




Post Dinner Meal:

1 pc of Jacobs Low Salt High Fibre + 0.5 Serving of Peanut Butter (Daisy = 1 Spoon) + 2 White Eggs ( 1 whole egg + 1 white only)

Total Calories: 227.3

Total Protein: 14.6




Pre Bedtime Shake( 1 hr after Post Dinner Meal)

0.5 Scoop of Real Gains + 0.5 Scoop of ON Casein + 0.5 Serving of Lechitin + 200 ml (Marigold Low Fat Milk)

Total Calories: 260

Total Protein : 27 G




Total Calories Consumed Per Day (NON Workout Day) : 2496.33

Total Protein Consumed Per Day (NON Workout Day) : 151.3 G



Do let me know if there's any comment or suggestion with my diet plan.

Thanks!

This post has been edited by Unlimited: May 4 2007, 12:21 PM

Wow, so many supps!

Maybe you should state your portion in tbsp or gram. One serving for you may not be one serving for everyone else.

According to the food pyramid, 1 serving of rice is half a bowl (the small chicken rice soup bowl, mind you), 1 serving of bread is a slice

May I know whats the purpose of Super Cut for pre if you're bulking?

And where did you get ur casein

Whoa. You really calculate everything.

Not enough protein! How heavy are you? Your goal? To gain lean mass? To cut? At least 1-1.5 grams of protein per POUND of bodyweight. Your "power meal, is it considered your preworkout meal?

Up your 200ml milk to 400-500ml. Some of those supplementations like Universal Cuts, lecithin, etc, you can use the cash for more food y'know. Your diet seems expensive.

Oh, when you're finished with Daisy Peanut Butter (which is full of hydrogenated fat), go for natural PB. I found one selling @ an organic shop in Bangsar Village.

Hey Syd G:

Thanks for your suggestion!

I've updated my Diet plan.

If that's the case , my rice intake will be 1.5 servings of the Food pyramid for my lunch and dinner as well.

I was thinking of trying Super Cuts for my pre-work out supp to boost my energy level besides Kre-Alkalyn .

And of course, to minimize fat gained during bulking.
(I'm just trying out to see whether it will be suitable as there are leftover from my cutting phase [1 week ago])

I got all my supplements from bb.com.

Aiks. Hehe. I switched to Daisy after heeding your advice of getting those with ZERO trans fat. Hmm....the thing is , I'm in East Malaysia. Haha. So would it be possible for you to give me the brand? Perhaps I can try to search here.

______________________________________________________________________

Hey darklight79:

Hmm, I'm weighing 73 kg as of now. (I was 76.5 kg before cutting which ended on 23 April). My Height : 175 cm ONLY

I'm just starting on my second bulking phase.

My power meal(2 hrs before workout) is my pre-workout meal. He he. What's wrong with it? Do tell me.

I'm currently averaging about 1.06 grams of protein per pound of my bodyweight.

As for Lechitin, I'm using it to improve my brain and liver function. (It seems to work ) and it ain't expensive. It's from Cosway.

No way, i think yours and Free_Enuf's diet are more costly than mine. You guys are gorging on lots of red meat.

Besides that, the supplement are reasonably priced if you are getting bulk orders from bb.com.

And yeah , what do you think about my Workout Routine? I'm taking 1-2 minutes rest in between each sets. Each workout routine will take about 60-70 minutes MAX.

BTW: NICE AVATAR!

This post has been edited by Unlimited: Apr 28 2007, 07:05 PM

I think it's better if you were to leave leg on its own. Move shoulder to Friday perhaps

Oh. Yeah, i have gone through some of the journal here. Most of them mixed chest or shoulder with triceps on the same day.

I thought we are supposed to separate both of them in order to get maximal performance from both muscles?

What do you think?

BTW: Have you tried complementing your bulking phase with Fat loss supp? (Just wondering if my attempt is an ill-fated one)



This post has been edited by Unlimited: Apr 28 2007, 07:15 PM

I'm with him man..legs just knocks the wind out of you.

Hey Musclemass & Egoeagle!:

Thanks for your feedback!

Hehe, I'm still doing puny weights for squats and my legs.

So, I will stick with this routine first. (BTW, I have made some changes)

Hmm, my current bulking plan should last for 7 months (2 kgs per month).

I plan to hit 86 kg by November.

I will post before & after picture for feedback if my plan goes well.

This post has been edited by Unlimited: Apr 28 2007, 10:26 PM

Yeah, nothing wrong with chest, shoulder, and triceps on the same day. For me, biceps and back goes together on another day.

how tall are you man?..and i'm assuming that you're 72 kilo's now(86-14 kilos.)

And 2 kg's a month is a lil slow unless you're doing nothing but clean bulking?...

2kg a month is slow? how much fat u wana put on man

here's my advice. listen to them, leave legs day on one day. quads leave u nothing. that big chunk of muscle gonna use up all your oxygen lots of sets and reps.. and IMHO too many sets of lifting to absolute failure.

Hey Yeeck:

Oh , okie. I know. But I prefer not to work secondary muscle with main muscle on the same day. [For e.g: Chest (Main) and Triceps(Secondary) or Shoulders (Secondary) ] .

By not combining them together, I felt that I'm able to maxed out on both muscles. Perhaps u can try also. Working your biceps with Chest just to maxed out on both muscles.

Alternating biceps and chest exercises will give you just enough rest to push further for both muscles. I can't see how u can do that for incorporating back & biceps together as most back exercises such as barbell row, cable row , single dumbbell row , wide grip pull down or pull up will drain some of your biceps (& Shoulders) energy.

Theoretically , by not combining them together, you should have more energy for both muscles hence more CONTROLLED tear to your muscle , thus BIGGER AND STRONGER. I CAN'T WAIT!

This is just my opinion though. Do correct me if I'm wrong.



Hey EgoEagle:

Yeah, I finished my cutting phase at 72-72.5 kg which ended last week. This week , I'm weighing 73 kg at a height of 175 cm.

I thought the ideal bulking rate is 1-2lbs (0.45- 0.9kg) per week? I'm opting for the safest bet being 0.5 kg per week. Hehe. What do you reckon though? How many kgs per week?

Of course, I'm opting for clean bulking. That's why I'm supplementing myself with fat burner supps just to minimize the fat gained. Not sure if it will work or not. This is my first time bulking with fat loss supplement.

My 1st bulking phase was terrible, 1 kg increment per month. Back then , I didn't watch on my caloric intakes and I wasn't able to find credible articles on the ideal rate of bulking. (Still not able to , up till today) Any recommendation?

Upon starting my cutting phase , I stumbled upon this forum. Glad you guys are here!



I was really happy with my 1st cutting phase upon the recommendation and input acquired from this forum. My strength continue to increase despite lower caloric intake and I didn't lose much muscles. hehe

Hey jones007:

Hehe. I'm still doing puny weights for my legs, as I've ignored my legs in my 1st bulking phase. I'm regretting it now.

So, at the moment, i felt fine combining legs with shoulders.

This post has been edited by Unlimited: Apr 29 2007, 01:16 PM

If your weights are puny, I don't see a reason why you shouldn't concentrate on bringing it up. Pls read those pinned routines on the main board.

Hey Musclemass:

I'm, but at a normal pace. This is just my 18th week on legs. At the moment , I'm just squatting 45 kg. I started from 20 kg. I'm increasing my poundage at 1-1.5 kg per week.

And my current gym doesn't have the luxury of leg press machine. Damn!

Simply because those back exercises you mentioned works out your biceps too, thus there's no point moving it to a different day. Following your theory, I think there wouldn't be enough days in a week to dedicate to one muscle group daily. Perhaps it works for you, and if it does, good for you.

Yo yeeck:

Oh..It's enough. Fore e.g: Chest - Monday , Tuesday - Back , Wednesday - Legs & Abs , Thursday - Shoulders , Friday - Arms .

I was on that program for 38 weeks already.

I had to switch to 3 sessions per week because of incoming exams. If not, I will stick with them.

Anyway, this is just my opinion.

Thanks for sharing man. Really appreciate it

Who's talking about leg press? I am talking about old fashioned SQUAT

Oh. I know you aren't talking about leg press. I was just grumbling about my current gym. Damn! I can't wait to be back!


I just want to imply to you that, I can still handle the weights I'm doing for my legs right now without affecting my shoulder workout. Yes , progress is in process but at a pace where I can handle.

Thanks though!

This post has been edited by Unlimited: Apr 30 2007, 10:36 AM

Unlimited. You seem to be a tad too technical and you pay attention to very minute details which may not contribute much to the grand scheme to things. Pay more attention to the basics, less supplementation and replace it with more real food. Up your protein intake.

As for the chest/shoulder/tri (push), back/bi then legs or chest/bi and back/tri, etc. It's all a matter of personal preference. Some might argue that the former split gives you more recovery time and the latter split lets you utilize more poundages so you can work those muscles to their fullest potential. I say to each his own, whatever works for you.

The split Terry got me on currently is Monday- Chest and Arms, Wednesday - Leg and Calf (raping session) day and Friday Back and shoulders but i had to make a modification shifting tris together with back and shoulders because my tris are pretty fried by the time i'm done with all the pressing movements for chest and i feel like i can't work my tris with sufficient intensity to stimulate growth.
Again to each his own because it depends on your goals, the volume of your workouts and the intensity, etc. There're too many factors to give a definite answer.

All of these guys, including me are just helping you list out your options, at the end of the day, you need to do what suits you. My 0.02.

hey darklight79:


Yeah. Pardon me about my details as I'm pretty much just a beginner in bodybuilding. I tend to devise my routine & diet plan based on what I've read from the internet as I don't have much credible information from the big guy in my gym. As they were on steroids and their advice seems to be illogical to me.

I got it. That's why I'm really glad that you guys would share your view in our quest to be BIG, real BIG

Hmm, I will stick with this amount of protein consumption first until i reach my plateau. I'm aiming for 1g per lb for workout day.

As for non-workout day, I will up the protein consumption once growth ceased.

Anyway this is my stats as of today (1st week Bulking):

Arms: R 14.1inch L 14.05inch (Last week: R & L: 13.9 inch) PUNY ARMS ALERT!
DAMN IT!

Waist : 30.5 inch (Last week: 30.5 inch)

Body fat: Lazy to measure (will take Waistline as reference point for body fat)

Chest:(Lazy , will take arms measurement as reference point for growth )

Weight: 73 kg (Last week : 72-72.5 kg)

Again, thanks for sharing!



This post has been edited by Unlimited: Apr 30 2007, 03:39 PM

yeah, 1g protein per pound of BW is fine when bulking.

Hey King83!

Just wondering.

How many grams of protein you consume for NON-workout day? 1 g per pound of BW also?

More protein. Aim for 1.5g/lb bw on workout days. Aim for 1g/lb bw on non workout days.

Btw, what's your bodypart split now?

This post has been edited by darklight79: Apr 30 2007, 07:54 PM

Yo unlimited, just wondering, how much do you spend on yer supps and food diet?

Hey Darklight79:

Yeap. I certainly will if I can afford.

But as for now, I will increase my protein consumption only after my growth ceased. Hehe.

My budget is not UNLIMITED k .... I'm just another poor student here.

I'm doing Chest & Biceps = Tuesday

Shoulders & Legs = Thursday

Back & Triceps = Friday


Hey Neek:

Hmm, If not mistaken , it's about Rm 250 for Whey + Real Gains + Kre-Alkalyn per month. (This figure was computed when I was 76 kg , training 5 days per week)

As for foods, I don't really count.

This post has been edited by Unlimited: Apr 30 2007, 08:52 PM

A can of tuna is at most RM3.50. You spend too much on supplements.

I spend less than RM70 a month on supplement and I don't see how my growth is limited by it.

This post has been edited by musclemass: Apr 30 2007, 09:01 PM

Aiks. I WANT! I WANT! But how?

How many cans of tuna are you consuming per month?

How about milk?

Perhaps, you are spending more on natural foods than supps.

As for me, I'm just having 3-4 box of Marigold Low Fat Milk (1 box : Rm 3) and 1 can of Tuna (Rm 3.5) + 16 eggs (Rm4.80) per week.

This post has been edited by Unlimited: Apr 30 2007, 09:12 PM

I like this post. Ditto for me, i spend maybe just a tad more than you. Unlimited, you are seriously using too much money on supplements. Lol. They aren't magic. Nothing gets the job done like real food.

All right. I will list down all the foods I consumed per WEEK.

1 week:

3.5 box of Marigold Low Fat Milk (Rm 3 / box) = Rm 10.50

1 can of Tuna (Rm 3.5 / can ) = Rm 3.5

2/6 of Ayam Brands Sardines (Rm 5 / can) = 1.67

1/2 of Daisy Peanut Butter (Rm 7) = Rm 3.5

28 pcs of Jacobs Low Salt High Fibre ( Rm0.125 /pc) = Rm 3.5

16 eggs (Rm 0.267 / egg) = Rm 4.3


Total on Natural Food : Rm 26.97 = Rm 27 per week , Rm 108 Per Month.

Yeah, you guys don't spend much on supps , but A LOT on natural food to get the amount of protein required, I supposed.

Is it possible for you guys to list down the foods consumed per week? or per day?

If possible , I want to cut down the cost on my supps too.

I prefer to have a FAT bank account with two big guns at the same time. He he.

This post has been edited by Unlimited: Apr 30 2007, 09:52 PM

See those things i bolded? Creatine is fine, but WHY must you use capsule form? It's so much more expensive.

Wtf? Real Gains? Food gives you real gains, not crap like that.

Lecithin?Bah!

Universal Super Cuts preworkout? And you're on a bulking diet? I don't care if you say it's for an energy booster, there are a lot more cheaper ways to boost energy.

ON Casein, lol. You say you're a poor student, and you're using ON Casein which is bloody expensive when i can emulate the same effect with milk and whey or what musclemass does, milk and cheese prebedtime.

Do you see how much precious cash you're blowing away?

You are really over doing it dude. You actually count the cost down to pieces

Hhahahahahah! All right. I must admit , I'm a detail FREAK!

Hmm, Aiks? Expensive? U must be joking man.

I'm taking Scifit Kre-Alkalyn (240 Capsules)= Rm 105.

1 capsule: Rm 0.44 .

If yours can beat that , and it's in Kre-Alkalyn form , then I will definitely switch to yours.

Real Gains Crap? Don't think so. It's a bit expensive , but well worth it for me. Cause, it's hard for me to find natural foods that are high in calories, Carb (moderate GI)& protein here. And of course, convenient.

Lechitin. That's just me. Hehe . This is not for body building. (We shall leave this out)

Okie. For Super Cuts , it's just leftover from my cutting phase. I have to agree with you. This is surplus to my requirement. I don't need it. I will stop consuming them. H ehe. I will drink more BOH Green Tea! Hehe.

Okie. About ON Casein, I have to agree with you. It's bloody expensive.
But I thought the extras are justified with the BCAA's bundled in it. And yeah, it's low in calories. (I bought it for my cutting phase) I'm consuming the leftover now.

This will be my last tub if there's a better option out there.

And yeah , I have to admit...................

I'M DESPERATE!!!!!!! (Just look at my STATS)

This post has been edited by Unlimited: Apr 30 2007, 10:24 PM

I will still tell you that Real Gains are crap, that you will be better off using the money on something else. Do not be like those stubborn young teens on bb.com who keep persisting in thinking that supplements are the absolute magical tool as a means to getting big.
There're many people i know who've gotten huge and strong with just basic supplementation, whey. But you don't even have your basic nutrition right and you're into all sorts of funky supplements.

Amen...

Hey Darklight79 and Musclemass:

I got your points. I don't take them as magic supps k.

I take them because of their nutritional value and of course for convenience sake. Nothing else.

I will substitute Real Gains with natural foods, if I can find one. And the other problem is that , I don't have the time to cook here.

And yeah, mind sharing a list of your must have Natural foods for your bulking phase?

I will try them out if it fits me.

Darklight79: Btw, How many kgs did you gain per month when you were on dirty bulk?

Musclemass: How about you? How many kgs per month when you were bulking?

I'm trying to push the limits of my clean bulk. Perhaps 3 kg per month.

This post has been edited by Unlimited: May 1 2007, 12:53 AM

Wow, you even beat our resident pill-pooper cum supplements freak Syd G!

there's a limit how many kg of muscles u can put on a year man. and its a lot less than 3kg per month

Not if you are a beginner, your growth in the first few month is explosive

I'm starting to feel your nickname is actually a representation of the amount you spend on supplements

why don't you skip all the beautiful sounding supplements, and instead spend your money on these few less technical and gritty sounding foods?

In a week:

7 cans of tuna in water/salt water
7 packs of HL milk
3 whole chicken (1 day, take the breast, the next take the thighs, split it up)
2KG's of Beef (actually i simply put a number, I don't buy beef to cook)
60 eggs eggs

And as for your supplementation, I have no idea what half of them are, but I'll stick with these, ON Whey and BCAAs and multivit's.

.....on convenience, don't you think that packing a few eggs in the morning with your beef chunks is pretty convenient already? Just buy some rice with curry gravy from the "cak fan" store and throw your eggs/beef in.

Hey Pizzaboy:

How much is 1 whole chicken and a kg of beef?

Shit. Today's workout suck big time. More than 1.5 hrs. DamN!

This post has been edited by Unlimited: May 1 2007, 07:51 PM

1 whole chicken , depends on the weight
it's RM6 per KG for chicken here..
beef as i said, i dono cuz i dun buy, but i intend to la soon.

u really mean these man??
about 10 eggs per day....
i'm gonna try them some day

Chow.

Hmm, I will try with 3 kg/month first. If my body fat increases significantly , then I will reduce to 2 kg/month.

Shite. That's the problem. It's hard for me to get chicken from supermarket. I don't even know how to choose a good one. And no time to cook also ler.

Perhaps , I will try to ask the Chicken Rice guy. hehe. See How much first.

Beef, quite hard to get here too. So don't think so.

And dude, you are spending Rm 90 per week for all the foods except beef.

That's Rm 360 per month. (For Natural FOOD only)

I'm spending Rm 108 per month only for Natural Food. At the moment , as I'm weighing 73 kg only , my supps are averaging about Rm 160 per month only.

That's a total of Rm 268 (For Natural Food + Supps). Way less than yours.

With that amount of food , how much protein are you getting per day?

And what's your weight now?

This post has been edited by Unlimited: May 1 2007, 09:47 PM

I weight 75.5KG. You see, you're going to spend RM360 a month for natural food. This food, is all good solid food for yourself.

You don't have to go to the mamak to order those overpriced nasi kandar which incidentally tastes nothing like the real nasi kandar.
Why do you not have time? Okay, the easiest method of preparation for the chicken is to boil them.

http://www.cooks.com/rec/search/0,1-0,boil...chicken,FF.html

Takes 20 mins (you need to cut the chicken right) You wake up in d' morn, quickly go prepare and boil by the time ur done shaving, ur chicken's done.

I as usual, don't count my macronutrients and calories, but I'm estimating ....about 200GMS. This has helped my recovery but has also made me gain a little weight. So I will be cutting my calories but maintaining my protein. I do not wish to gain any weight for the time being.

Actually.....i spend RM450 on my food a month (starting last month, i'm eating properly now), I don't go mamak'ing (i hate the dirty enviroment) so it's pretty okay.

This post has been edited by pizzaboy: May 1 2007, 10:00 PM

wow inspired me to diet....

i am currently 100KG 180CM tall....help me to diet pls.....i want to be at least 80KG

Hmm. I see. Will try that when I'm back at home. But not for now. Don't really have much time. Aiks, you don't take Peanut Butter for your bulking phase? Can save more time with that. High Calories and Moderate in Protein.


You workout?

---

Added on May 2, 2007, 12:14 am1st Week

Tuesday: Chest & Biceps

Flat Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8 (60-61kg)

EZ Bar Preacher Curls: 4 Sets X 10 , 8 , 8 , 8 (30-32 kg)

Wide Grip Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8 (47 kg)

Barbell Curls: 4 Sets X 10 , 8 , 8 , 8 (30(6) - 30(6) - 25 -27.5)

Incline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8 (40kg)

Dumbbell Preacher Curl: 2 Sets X 10, 8 (17kg)

Decline Barbell Bench Press: 4 Sets X 10 , 8 , 8 , 8 (40-42.5kg)


Finishing Sets:

Flat Dumbbell Press: 1 Sets till Failure (11kg - 10Reps)

Super Set with;

Incline Dumbbell Press: 1 Sets till Failure (11kg - 10 Reps)

Rest 1 minute:

Incline Dumbbell Flies: 1 sets till Failure (11kg - 10 Reps)

Super set with;

Standing Alternate Dumbbell Concentration Curl: 1 Sets till Failure (Didn't do)

Bad Session. Too much delay in between. Session exceeds 60 minutes. DAMN! (90 minutes)

This post has been edited by Unlimited: May 2 2007, 12:16 AM

i never bulked dude.....

i've never believed in bulking/cutting....it sounded utterly silly to me. I mean, how can you tell that you're really losing fat when cutting?
Who knoes? U may be losing muscle.....

so i just maintain lotsa protein, lift heavy, if i feel i'm getitng a lil too far, i up my cardio (in the form of more kicking and punching and jumping)

mmmm

read this, forget bodypart splits....

http://forum.bodybuilding.com/showthread.php?t=855982

have fun gaining weight.

Erm, workout means go to gym?

GYM is expensive... cannot afford i am student, no income lol

You can always go to private gym, not those commercial gym

Can check whether weight loss or gain is muscle or fat by using bodyfat% check along with body weight no? cos with those 2 you can calculate the lean body mass.. blablabla..
still not important to you tho since you're not into that

nice link there... makes sense, but not sure of the credibility tho. but it does give me a lil more confidence that HST gonna help me to get bigger

it is FACT, that squatting releases certain .....mmmmwhat shud i say......hormones? chemicals? that will make the body grow. Squatting, is almost like the magic movement in bodybuilding.

That coupled with some good solid MP sessions. Ummm....bodybuilding growth.

I had my BF checked, and it said that 15.3% bf. Duno wat about some.......60.3KG of mass and 63% LBM. I have no idea what it meant...viva ala california fitness machine.

how much is private gym??? roughly the monthly price

Ideally in cutting phase, you are suppose to maintain your muscle mass while losing body fat. With caloric deficit and intense workout, your weight will start to decrease.

Even though your weight are decreasing , your muscle mass should remain at about the same size. That's a good indication that you are losing body fat , not muscle.

And of course, you can check with those bfat digital machine or AccuMeasure fat calipers.





You sure your Uni doesn't have gym? Try to check.

I wouldn't advise you to lose weight simply by cutting on caloric intake. It's not a good way to lose weight.


Hmm, glanced through the thread. It's a good one. That's just another mean of progressing. You can't say split aren't working either.

As long as your workout induce CONTROLLED muscle tear , with proper nutrition and rest to aid recovery, Growth(in size & strength) will occur FOR SURE. NO doubt.

Perhaps, I will try that program after I got stuck with my split routine to see the difference in growth.

This post has been edited by Unlimited: May 2 2007, 11:21 AM

If you are a beginner, it's not advisable to do split. The puny weight that you are using will be too low to induce hypertrophy. Period.

I do agree with your first statement. PERHAPS, 5X5 routine will induce greater growth than split routine.

Can I rephrase your 2nd statement in bold?

The puny weight that you are using will INDUCE LOWER RATE of hypertrophy as compared to the greater weight used in 5X5 program. That's PERIOD.

Split WORKS. BUT PERHAPS to a lesser extent than 5X5. That's PERIOD.

This post has been edited by Unlimited: May 2 2007, 03:38 PM

Strong point, you've obviously been reading, but there're a few things that experience teaches better than reading.

If you would like to use bodypart splits, it's fine, I believe bodypart splits will give you something as well. Also the weights you use I feel they definitely will provide progression, they're not exactly puny.

However, if you use fullbody routines, you're actually acclerating the rate of which growth will occur for you. Sounds like a good deal doesn't it? Wouldn't you like it? The only way a newbie (newbie meant as a person that's just started the lifting game, not as an insult) will explode with 5KG/month growth is only through compound excercises.

You see, supersetting is more for advanced trainess as well. I don't really remember bodybuilding principles, but you grind to the last bit of muscle in supersetting. Yet as a beginner, I doubt your body has the CNS ability (Or even the muscle itself) to grind those last bits of muscle. I prove my point by this:

"Finishing Sets:

Flat Dumbbell Press: 1 Sets till Failure (11kg - 10Reps)

Super Set with;

Incline Dumbbell Press: 1 Sets till Failure (11kg - 10 Reps)

Rest 1 minute:

Incline Dumbbell Flies: 1 sets till Failure (11kg - 10 Reps)

Super set with;

Standing Alternate Dumbbell Concentration Curl: 1 Sets till Failure (Didn't do)"

Truthfully, I know i can get through those without even considering it a "to failure".

My dad wants to give you a piece of advice, he says, you can either choose to go with splits and hit the brick wall earlier without as much progression, or alter your training beliefs a little and enjoy the benefits of compound workouts.

My old man benched 315LBS in his days. Trust me, he noes what he's talking about.

IF you need any help, I'll be more than happy to. Or you could ask the more bodybuilding orientated members such as musclemass, free_enuf, darkie, jones and all those.

Why include the word perhaps? It's proven over and over again

This post has been edited by musclemass: May 2 2007, 04:33 PM

Oh. Don't get the wrong idea man.

I was just clarifying Musclemass's point. He is right about his advocacy. NO DOUBT about that. But from my point of view, he wasn't clear enough in his statement. To me CLARITY is crucial. No offence dude!

Yeah. I will try on 5x5 once I'm ready for it. Yet to understand or read enough about them. : That's why I include the word PERHAPS.

Again, Thanks for sharing!

---

Added on May 3, 2007, 9:16 pmThursday: Shoulders, Traps & Legs

Barbell Squat: 3 Sets x 8 (47kg (8) - 50 kg (6-6))

Barbell Shrugs: 3 Sets X 10 (62.5 - 65kg)

(SFMP) Seated Front Military Press: 4 Sets - 30kg (8),6,6,6

Leg Curl Machine (Quadriceps): 3 Sets X 10 , 8 , 8 (50kg)

(SBMP) Seated Back Military Press: 4 Sets- 30 kg (8) , 31kg (6-6-6)

Lying Leg Curl ( Hamstrings) : 3 Sets X 10 , 8 , 8 (30kg)

Side Laterals: 13.5 kg -6, 6, 6, 6

Back Laterals: 2 sets - 13.5 kg (8-8)

Seated Dumbbell Press: 2 Sets X 10, 8 - (13.5kg)


Done in 70 mins.



This post has been edited by Unlimited: May 3 2007, 09:16 PM

Friday: Back, Triceps, & Abs

Dips: 4 Sets X 8 (BW only)

Barbell Row: 4 Sets X 8 (52.5 kg)

Close Grip Barbell Bench Press : 4 Sets X 10(30kg) , 8 (31kg) , 8, 8 (32.5kg)

(WGPD) Wide Grip Pull Down: 4 Sets X 10 (135lbs) , 8(90lbs)

Crunches: 4 Sets = (40,40,40,30)

Cable Row: 4 Sets X 10, 8 , 8 , 8 (120lbs)

Triceps Dumbbell Overhead Extension: 2 Sets X 10 , 8 (13.5kg)

(CGPD) Cide Grip Pull Down: 4 Sets X 10 (90lbs)

Dead lifts: 3 Sets X 8, 6, 8 (65kg)

Finishing Sets:

WGPD: 1 Sets to Failure (90lbs)-8

Superset with;

Triceps Dumbbell Overhead Extension: 1 Sets to Failure (13.5kg-10)

Done in 70 mins.

i take, yu don't exactly have a proper routine, and are basically doing them based on feel? been seeing you, i'd think you had it charted out by someone rite?

Erm. What do you mean by a proper routine?

This is my first week on this program and I designed them on my own.

So, I tend to tweak a bit to make sure I complete them within an hour.

This week is an exception because my training partners aren't used to the sequence of the exercise. We should be able to complete them within an hour by next week.

And yeah, I will update my routine on the first page of my thread after I finalized them.

hi, unlimited.
how long have u been doing weight training? the weights u lift are quite heavy for beginner.

This post has been edited by T+1: May 6 2007, 03:00 PM

What is this big deal about cramming everything within 1 hour?

it's a general rule that for bodybuilders, thing should be done within an hour. else the body starts it's catabolic problem. it's easily countered by the consumption of something like xtend ...or maybe ICE throughout the period. Gatordade+BCAA will do well too.

well unlimited, i say that, cuz your routine seems very complicated...too many redundant excercises and ...this may be counterproductive to your goals. but of course you';ll learn best as time goes.

This post has been edited by pizzaboy: May 6 2007, 03:53 PM

Oh, if not mistaken ... I've been training for about 36-38 weeks. About 9 months. Nah, some of the weights are done with spot.


Yeap. Mainly to avoid the catabolic state. Hmm, I see , just like what Darklight did huh? Drink his Shake after 60 mins of training even though he has yet to complete them. Okie, will try that if I can't finish them within 1 hr.

And yeah, another benefit from completing them within 1 hr. As you can't rest for too long in between sets (About 1-2 minutes) It tends to increase the intensity of the workout session.

Redundant? Can you be more specific and pinpoint to me which exercise is redundant in my routine? I would be glad. Just fyi, my workout routine was devised based on 4 principles:

1. Emphasis on Compound Exercise in terms of poundage and sequence (Thanks to you!) hehe

2. Targeting each head of the muscles.

3. Antagonistic organization of muscles worked. (For e.g: Chest & Biceps not Chest & Triceps)

4. Able to complete all the exercise within 1 hr. (Might scrap them upon your advice)

This post has been edited by Unlimited: May 6 2007, 07:11 PM

Today jogged for 20 minutes (mild pace)



This post has been edited by Unlimited: May 6 2007, 07:59 PM

That's all you need right now.

Hey Musclemass:

Yeah. I might understand your advocacy on leaving out principles no 2 & 3 in devising workout routine.

Errm , as for principle no: 4 . I don't understand. Why is that?

In fact, I've been trying to find articles or credible information to defy principle no 4 but to no avail. This principle is restricting me from performing more exercises per session. As for now, the acceptable limit for me is 70 minutes only.

Btw, what is your average duration per workout session?

^^^^^^^^^^
I second this.

Unlimited, visualize a sculptor who wants to sculpt the perfect statue. You want to create a beautiful work of art, you need a lot of material correct? You need a lot of marble/rock/whatever. If there isn't much material/mass to begin with, what's the point of trying to sculpt something? Do you get the point?

* Btw, about the one hour thing, if I'm doing back and shoulder day, they tend to extend beyond an hour, but i try not to let it go above 1.5 hours, but i try taking in my dextrose and creatine an hour into the workout, and then my whey upon completion of the workout.

good analogy

i realize this truth lately (i naively believed that i can "tone up" muscle without increasing the mass). no matter how hard i train, without the muscle mass, the shape won't appear.

This post has been edited by T+1: May 6 2007, 09:50 PM

Anywhere between 60-90 mins

Show me your goddamn face pic to prove you're not my twin! Lol.

Yeah. I do understand. That's why I made this statement I might understand your advocacy on leaving out principles no 2 & 3 in devising workout routine.

Hehe. The thing is this. How can we define having enough mass or when to start sculpting. This is highly dependent on personal discretion.

Yeah. About sculpting. Which exercise are associated with sculpting? Let me guess , sculpting exercises are associated with isolation exercises right?

For e.g:

Barbell Curls , Overhead Dumbbell Tricep Extension , Side Laterals , Back Laterals and all isolation movement.

Before we move on:

Without a single doubt, compound movement initiates the greatest amount of hypertrophy for the muscle used.

But I don't see any harm for us to incorporate some isolation movement to induce extra hypertrophy for the muscle intended provided that no compromise in terms of poundage/emphasis was made on compound movement.

Hehe. This is how I form my logic.




IMO, for beginners like me who are keen on piling mass , one should:

1. Put greater emphasis (in terms of poundage) on Compound movement for each session.

2. Isolation movement is all right as long as it doesn't affect the performance of compound movement.


Do correct me if I'm wrong. I learn from mistake.

This post has been edited by Unlimited: May 7 2007, 01:20 AM

u r not wrong from your point of view, only a few points.

if u r a true beginner, and u r doing compound workouts at maximum weight, u wont be able to carry your isolation workouts maximum weight, and if u cant, why bother doing isolations? compound will definitely build the muscles which u did with isolation movements. doing it too much will be counter productive and end up growing nothing

Lesson for the day, bodybuilding is not rocket science. Class dismissed.

Yes. You are partly right dude. After doing maximum weights for compound movement, we wouldn't be able to perform maximum weights for isolation movement.

But....

IMO, any sort of weight lifting movement wouldn't be counterproductive if you can pull them off well within an hour. (The anabolic period for workout session )

Hypertrophy doesn't require maximum poundage. Progressive poundage is sufficient to induce hypertrophy.


Hahahhaa.

Okie. This is enough for me as of the moment. It's so addictive to be in here discussing about the ideal way to build mass for our bodies .

Haha. We can never stop asserting our way of doing it. There is no clear right or wrong. You are partly right and so am I. Haha.

But one thing for sure...

I will definitely grow based on my way. You will grow too on your way. The only difference is the rate. We shall compare at the end of the day to find the best way to go around it and help those who are new by then.

And yeah, I will stick to my workout routine. (Emphasis on Compound + Isolation for additional hypertrophy) Hahahaha.

I will be missing till I'm done with my exams.

Hopefully, by then, I would be able to post my progress pictures.

It's fun to be in here with you all.Hehe.

I do learn a lot from you guys.

Thanks for sharing with me.



Till then, happy lifting!