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!

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.

My Typical Diet Plan for Bulking (Current Weight : 73 kg)

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 + 1.25 Scoops of ON Whey

Total Calories : 315

Total Protein: 30 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 + 0.5 Servings of Peanut Butter (Daisy = 1 Spoon)

Total Calories: 147.33

Total Protein: 4.6 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) : 2860.33

Total Protein Consumed Per Day (Workout Day) : 171.7 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)

Total Calories: 314

Total Protein: 15.8
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) : 2388.33

Total Protein Consumed Per Day (NON Workout Day) : 143.3 G
Do let me know if there's any comment or suggestion with my diet plan.

Thanks! 

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)

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?

Anywhere between 60-90 mins

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.

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.

I will definitely grow based on my way. You will grow too on your way. The only difference is the rate.

Lesson of the day, compounds+eat+rest=grow

DUDE!! DEADLIFTS are a MUST in everyones workout regime!! and U ARE MESSING WITH THE PROGRAMME!!! go do ur hypers..

continue to shoot for a higher DL!! i GUARANTE U that ur arms will GROW!! are u eating enough??! if u aren't, no matter how much bicep curls u're doing, U JUST WON"T GROW!! 

feel like slapping all who thinks about short term gains.. and don't see the bigger picture..

Wednesday - Workout A:


Not so good.

Struggled with Flat Bench Press cause my left wrist still hurts from last Saturday's Close Grip Bench Press.

And didn't manage to finish my power meal.  (4pcs Jacobs + 2 Spoon of Peanut Butter). I had 1 scoop of Real gains + 200ml Milk only... Not enough.

Workout duration - 1hr 20 minutes.

OH shite. No wonder. I gripped about 8 inches apart only. Yeah, my elbows are tucked in.

Thanks man! I will try that out once my wrist got better.