Thats absolutely right. I'll come up with a plan and i'll post it here if you dont mind. just to see if everything is okay. i noticed my body responds well to hi-reps or maybe its just a novice body that is responding to anything and everything haha.

Darkkie don't do this but its none other than....

Cardio!

No shortcuts!

hi darklight79! just passing by to say happy new year!
based on the cut down routine of yours, i'd been building muscles pretty good lately.
thanks dude 
agree with you about the chin ups / wide grip chin ups; it will only strengthen your arms with lotsa' ripped lines here and there but not bulking 'em up. been there doing that 

Teasing around lol ain't darkie your BF -> myth busted of the year 

By the way do you spread your workout intensity evenly ? So you have energy to finish all the training ... O okay instinctive training 

Tried HVT today, first day of chest after 2 weeks off.

Compounds : Flat barbell BP, Incline Smith Chest Press, Machine Chest Press.

Isolation: DB Flies.

Somehow the volume and reps start hitting me hard. I know it's no problem pushing that kind of weight, but at the 11th rep or so it gets frustrating. Most of my sets were 10reps or more, only one set was 9reps.

I still don't know right from wrong, but I guess with HVT, there is no wrong.

yea HVT does provide that super pump!

darklight,

when u say superset style for arm training day, do u mean pairing one tricep and bicep exercise together done in 2 continuous sets, then rest, then 2 continuous sets...? or do u mean the whole string of 6 exercises are done without rest one after the other?

i've tried the whole string at one go, and towards the end i find myself forced to significantly lower the weigts and reps - the pump u get from that is very good though

oh and oats mixed with milk + whey tastes good.

wow, it seems that everyone has gotten the "HVT" !!!
I have been doing it since i've read this too Wuahahah...
good luck guys!

noobcake: I have tried to superset 3 sets only..i cant go more than that...its burning like hell..3 sets means:
Biceps+triceps, biceps+triceps,biceps+triceps..
i did this whole thing for 3 times, so total is 3 X 3 = 9 sets of biceps and triceps..guess what? I`m dead after that

I too just tried HVT...all i can say is..AMAZING!! SUPER PUMP!! I have to post a shot of my upper body here as a token of appreciation. I hope you dont mind. HAHA (i'll take it off though if you do mind.)

hey darkie, i have uploaded my deadlift video, have a look in my journal. Cheers

hey darklight79..can u give some workouts for lower chests?
i cant make it..instead of builds upper and middle cherts

thanks alot

p/s: picture is attacted, please advice

Darklight, please advise. On my non-workout days, if I replace my lunch and dinner with eggs and vege only(Or sometime just a protein shake) can?

But on my workout days, I will add in small portion of rice for pre and around 1 hour after post plus oats for pre as well.
For my breakfast, I will always have whey + oats( and maybe eggs add in as well).

I want to cut and gain muscle at the same time. Tnx 

Darklight, please advise. On my non-workout days, if I replace my lunch and dinner with eggs and vege only(Or sometime just a protein shake) can? But on my workout days, I will add in small portion of rice for pre and around 1 hour after post plus oats for pre as well.
For my breakfast, I will always have whey + oats( and maybe eggs add in as well).

I want to cut and gain muscle at the same time. Tnx 

Hi Darkie,

Thanks for the inspiration

Will be starting my workout journal all over again, wondering if you are able to look at it sometimes and leave some comments?

Appreciated

Cheers bro

Hey big guy, coming to you to seek your advice again.

Have a look at my workout day diet. Is it all right?

Breakfast - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread, green tea.

Lunch (1.00pm) - Brown rice (75g), 200g chicken breast, 2 whole fried eggs.

Pre-workout (1.30pm) - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Post-workout (3.45pm) - Whey (29g), Dextrose (30g), Creatine (5g), Milk Semi-Skimmed 2%Fat (350mL)

Tea - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread

Dinner - 200g chicken breast, 2 whole fried eggs, salad with olive oil and vinegar dressing.

Pre-bed shake - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Total kCal for today: 3,273 kCal

Macros Protein/Fat/Carbs : 319g / 123.8g / 201.7g
Ratio of Protein/Fat/Carbs : 2.58 : 1 : 1.63

Comments appreciated. I didn't do a pre-workout oats shake because there was rice in my meal and I was full as can be.

Is drinking 100plus during workout a good idea?

I still would like to gain but I was hoping to go about it not so dirty. I think I'm getting a bit too many kCals (200 - 400 too many?). What about the ratios?

Ah yes, of course. My chicken breast is occasionally stir fried. How do you have your chicken?

darklight, i need some advice concerning bulking.

what is your main carb source when u bulk?

how much rice do u take? (in a meal)

thanks

Hey, tnx man. I dont eat chicken breast or red meat, thats why I try to get my protein enough tru shakes. Why is it that we are not suppose to cut down carbs from post post workout meals? Is it because the carbs are needed for strength recovery for the next day? Anyway, here is my roughly diet (sometime i change a little depends on my location and time). Have a look ya.

Breakfast : 1 1/2 scoop whey, 5 tbl oats, if time allowed - 4 or 5 eggs
Lunch : Half bowl rice, a lot vege, eggs(depends)
PreWO : 1 scoop whey, 3 or 4 tbl oats
PostWO: 2 scoop whey, dex
Dinner: Half bowl rice or No rice, a lot vege, eggs(depends)
Night: 1 scoop whey
Prebed: 1 1/2 scoop whey, eggs(depends)

This is roughly my diet on workout days. On non workout days, i usually dont eat rice at all(just vege) or just quarter bowl of rice for the whole day. I also cut down the amount of protein shakes on non workout days(ok ah? me cant get 1g protein per pound bodyweight on non workout days). I drink different types of protein shakes at different time but i just wrote all in whey for convenient. So how is it if i want to build muscle and cut fat? I can see my fat cut down a little so far but muscle gain not really visible yet.
Why cant fried? If fried it without using oil can? Means using non stick pan.

hey darklight, thanks for dropping by....was wondering for the program you've mentioned...hvt...we split the body parts into different days and from there, select several workouts for each parts[from what i've observed in ure journal]?  At least how many sets? and could i add in cardio at the end of the workout?

Thanks again

Hey Chris,

I heard what happened to you ...are you okay bro? >.<

Nope, i'm not vegetarian, i just cant take meat cos i have allergic for meat. If i consume meat, my body will feel the heat and the next day, there will be red dots on some parts of my body. Quite itchy.

But why is it going to be tough? Even if protein from real food is better than protein shakes, but will it be so much in difference? Mind to elaborate?

Darklight = Chris? DL did something happen to you? Are you still alive? 

=P I heard about your hospital incident from William la...
lol didnt know you guys were school mates.

We we yum cha-ing with some running friends.

Yea, allergic to meat and especially seafood. I can still have chicken soup or if there are some small chicken chunks in my fried rice will still be ok, but a few small prawns in my char koeyteow is definately a nono for me. Some of my friends said maybe I'm a sami in my past life or maybe I swear before in my previous life to not consume living beings for like 10 reincarnation.   

So, how if I add in 1 liter of milk a day into my current diet? It would be like 500ml for each lunch and dinner. Would it be enough? But I just worried the carbs and fat in the milk such as 1L of HL milk comes with 112g of carbs. Then occasionally I will drink soya bean. In you opinion, enough to replace meat(at least a lil?)? Or need to drink more...?

But actually I thought our whey is actually just like milk. No? Last time I used to drink milk often, but then after I start to have more protein shakes in my daily diet, i exclude the milk.

How do you keep up a diet with your long hours in the hospital?

Hello bro, hope u can spare some time to answer my question. What are your thoughts about supersets? Is it beneficial for beginners like me? and how do u do it?  Say i want to superset bicep curls and reverse curls, do i:

a) do 3 sets of biceps curls and immediately follow up with 3 set of reverse curls? 6 continuous sets

or

b) do 1 set of bicep curls immediately follow up with 1 set of reverse curls? 3 times

Thank you in advance. 

My bet is on (b).

Do you pack your own food?