Hi guys, i just start exercise back in a gym recently, my goal was to achieve my weight to roughly 75kg wanna have wider shoulder and muscle.

my weight now is 69kg and height 179cm.

For now i plan to workout 3 days a week and i am currently following this plan.

https://www.muscleandfitness.com/workouts/w...ning-guide-plan

about my diet side,

morning > 5 scoops of oat, then sometimes with toast bread and 2 half boiled eggs or a plate mihunmee

afternoon > chap fan with veges and meat normal portion.

night > home cook rice also with veges and meat or fish.

after workout > drink mammoth mass gainer about 2.5 scoop per serving.


i estimate and eat the calories per day would be around 2.5k-3k

wanna know is the link training method is sufficient to build up my body ?

when i following these training guide, i don't feel any soreness or pain from my muscle the next day, the weight that i carry when working out is usually around 8-10kgs.

The program seem OK. I did not go through the whole program detail, but select the exercise carefully. The volume has to be recover-able. How to know if you have enough volume? Test it out. The 4 weeks program do not just stop there. Do alot the 1st 4 weeks. If you feel it is too much, scale down on the 2nd 4 weeks. Still too much, space the days looser so that you have more rest in 1 cycle.

2500kcal to 3000kcal is a big ball park. Select a figure and monitor your weight and your feel day by day. Eat the constant calorie. See the changes. Up the protein to 1g/ pound of body weight. The rest just fill up depending how you feel. Track what you eat.

Sleep soundly and reduce stress.

Just start to do. Sleep, eat, train.

That looks like a solid program but try to lift more weight if you can. Use the reps stated in the program as a guide. If it says lift for 8 reps make sure by the 9th rep you can't lift the weights anymore.

3 days a week is fine but since you have lots of resting time make sure you push yourself as hard as you can at the gym during those 3 days. Muscle soreness feels great but don't make it a gauge of whether or not your workouts are effective because it's not a good indicator.

This post has been edited by internaldisputes: Jun 8 2018, 04:10 PM

Thanks for the tips guys, I see then the key is to push harder with the plan and add on weight if I can maintain it. A little muscle soreness is like a indicator or a motivator to keep me going haha, of course not that intensive type of soreness because that might be injuries or wrong form

btw any idea what kind of food i can consume pre-workout to gain more energy and stamina to perform better during workout?

To me adaptation doesn't come after 1 session in 1 week. You want things to be challenging, not destructing. You want to adapt, then challenge it again. You want to lift the weight, not the weight lifting you. Though I still believe that the compounds of the big 5 or big 6 gives you the best result in the long run, the assistance lifts give you a better feel of how things should feel in a muscle during contraction. That is why I do both. Therefore, when you are trying to do it all, volume is the one that you need to look at carefully. Do something that you can recover from. No point doing something you cannot recover in time for the next session.

Food you gotto find yourself. Eat something that meets the macros. As much as whole food as possible. No one say you should eat boiled chicken breast, broccoli, and brown rice. Whats wrong with chicken drumsticks and thigh, stir fry kangkung, and bread or oat or rice? So long that you know how much you are eating and what you are eating. Calorie in vs calorie out is a sum zero game. Look into how to count calories. Read nutritional labels.

have you measured how much protein you're taking in?

Should have a bit over 1 gram or for every 500g of your weight.

If you trying to bulk and just throw on muscle can take creatine and a preworkout like Mr Hyde to give you energy before you hit the gym. Afterwards take BCAA and more protein.

For cheap protein boiled eggs are great. There are other methods that would help you very quickly but not sure how legal they are here even though can buy on shopee and lazada easily. But thats bigger risk.

I didn't look at the guide you posted, but legs and lower back can do squat, legpress and deadlifts. lift until cannot lift more than once of the weight. for bulk its more high weight. For lean muscle its high rep.

for upper body can do bench press, overhead pulls(known as squat equivalent for the upper body as it hits multiple muscle groups), low row, and pull ups.

not sure your calorie count is high enough at 3k. Most of the guys I used to work out with ate around 11-14k per day(they were a lot bigger than me around 150kg each)

I stuck around 5k at the time. my weight was 90kg, body fat was around 10% and im 193cm tall squat was 300kg, leg press 470kg, bench was low at 150kg(this was about 3 years ago)

Right now hoping to get back to my former glory as well haha, but working backward this time. Now im 110kg and 23%bf, still same height tho >.< #gotadeskjob #gotmarried

Where do you train and I hope that I get to train with you. I have not met anyone squatting 300kg (3.3 times BW) before.

If you read back, that was a few years ago

Lost so much muscle after moving to Malaysia.

I was going to KL fitness but my gym partner quit wanting to go because they didn't want to lift, they only did cardio.
The membership ended up costing too much also as they kept double billing and messing with my money.


So now im just starting back at the gym at the condo I'm staying since its free. the weight are very limited .

Gotta start back somewhere though. Hopefully my car will stop needing repair so i can buy my supplements and can try to get back to my former glory, seriously miss my legs.

Now im all jiggly and my pants dont fit >.<

This post has been edited by Samboi: Jun 11 2018, 04:18 PM

pics before and after Malaysia

first one was a couple months before the second.
the last one was last year ish

This post has been edited by Samboi: Jun 11 2018, 04:31 PM


Attached thumbnail(s)

Damn bro ur leg workout part is like hell mode on haha, anyway thanks for the advice! will try to lift more weight with low reps once i get used to the current weight.

Malaysia and Singapore both add up together also squatting at most 270kg ~ 290kg only. I'd like to see 300kg.

Lotta leg days, helped that I used "supplements" at the time. specifically Npp, test-e, and dbol. Followed by tren ace and tren-e. you don't keep much after you stop and your testosterone level drops though.

Oh ok. Make sense then.

yeh saw your shred thread btw

Nothing compare to you man. Ppl at the gym must have gone mad. 7 plates each side.

That was just lower body. Upper body was never as nice 😂😂first thing people look at when you're at the gym is arms. Mine never got bigger than 48cm 😢

Now the only wings I've got are the extra skin and stretch marks

tumpang this thread, mass gainer good or not?

Since it is high on sugar

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:22 PM