Today's workout (Monday)
Major: Chest
Minor: Triceps

Barbell Bench Press 12x4 (Really ain't easy, seems like I'm so weak)
Machine Incline Bench Press 12 x 4 (Shoulder is weak doing this)

Reverse Grip Tricep Pushdown 12x4 (Just notice I only did this for triceps)
Reverse Crunches 25x2

Incline Dumbbell Bench Press 12x4
Pectoral Machine 12x4 (Arghh.. hardly can finish this)

Cruches 25x4 (After do abs feelin nothing also)

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Added on June 30, 2008, 10:01 pmDiet for today
Preworkout: 4 spoon Oat + 1 spoon Milo + 1 scoop glucose, 2 eggs
Postworkout: 1 scoop ON's Whey Protein
Breakfast: 3 slices of raisins wholemeal bread + 1 slice of cheese
Lunch: Chicken chop with fries and salad (hehe.. )
Tea: 1 scoop ON's Whey Protein, Yogurt(1 hour later)
Dinner: Normal meal with rice, chicken and vege soup.
Supper: 2 eggs

I saw some post about bulking and cutting in bodybuildings. I just wondering, is my diet and exercise correct for me to gain weight?
Of course I want the size and shape.

This post has been edited by Kelv: Jun 30 2008, 10:01 PM

Talking bout spotter, yesterday first time I assist others. I'm still new into bodybuiding.
I go to gym in the morning, preworkout around 615am, postworkout around 830am, breakfast around 915am.
Cause I didn't see any progress like you did. Perhaps it ain't that fast.
You active in sport(basketball). I only a consultant sitting in office, haha.

No progress yet, no pics
Anyway, yesterday (Wednesday) went for a crappy workout session.
Tomorrow will go gym again. Diet still the same.
Weight still around the same. Was wondering do I need to increase to 3 scoops of ON's whey protein and MORE protein intake?
Sad case for a hard gainer like me.

Well, then I can consider go morning. How we both can identify each other than?
I guess I'm so far one of the thinnest guy in the morning at FF. Haha.

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Added on July 4, 2008, 12:50 amJust back from yam cha.. afraid not enough sleep and cant wake up early tomorrow.

This post has been edited by Kelv: Jul 4 2008, 12:50 AM

What time you went? I went this morning, from 750am to 9am.
Crappy workout again. Didn't had enough sleep.

I went last monday morning, and tonight plan to go as well. Got Body Jam class at 730pm right?
Recently still doing the same workout and diet... still havent see any improvement.
Whey protein almost finish half tube already.
Was wondering should I change to Mass Gainer..

Because of dota, miss the class. But when I reached there, I see the class aint fun also.
Spooky, how to indentify you then?

Bingo!.. Then you alone or with friends? I'm the one wearing specs, the thinnest among all.
This morning I also went.. but bloody no energy, just jog and crunches.
Need more sleep and food. Argh.. I wanna bulk up so desperate.

Cant really recall... but I remember 2 chinese guys and 2 chinese gals always together that night.
Did you went this morning? Faster post your pic in your journal man. Haha~

Been almost 2 months training.. Didnt notice much different in me.
So.. I decided to eat MORE and more, whatever hi carb or what..
On my workout, I'll cary more weight and force myself.
The only changes in myself is my body seems 'heaty' and more acnes on face and body.

Today went dermatologist. Doctor said I shouldnt take whey protein as it encourage pimples grow...
I still got half tube of whey protein. I wonder what can replace whey protein as the quick source of protein for post workout.

During workout, I often drink 2 cups before and after a set of weight lifting.
And by the end of training, I drink my shake and 2 more cups of water.
Perhaps I should drink more and more throughout the day.
Or maybe increase my fruits and vege intake.

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Added on July 19, 2008, 8:23 amResults from FF analyser (18 July 2008)

Weight: 65.9kg (increase from 65.7kg) +0.2kg

BMI: 21.0 (same)
Fat: 16.6% (increase from 16.0%)
Fat Mass: 10.9kg (increase from 10.5kg)
FFM: 55.0kg (decrease from 55.2kg)

Darn... really sad to see my progress
Although I work out 3 to 4 days a week, maintaining 6 meals a day... still hardly can get weight.
Really should consider buying those serious mass gainer drink.
Recently, I tend to eat a lot whatever high or low carb.

Just to share my typical diet

Preworkout
-My mix of oat + milo + glucose
-2 eggs

Postworkout
-ON's whey protein

Breakfast
-2 or more slices of bread + cheese

Lunch
-Large portion of whatever I can get
-Fruits, an apple normally

Tea
-Biscuits, bun, or whatever I can get easily
-Yogurt

Dinner
-Normal dinner at home. Less rice, more meat and vege normally.

Supper
-2 eggs


This post has been edited by Kelv: Jul 19 2008, 08:23 AM

OK, I will. I wont give up and will increase my food intake.
This morning just took 3 slices of oat bread with cheese, 1 hotdog bread, 3 eggs, my oat-milo-glucose mix, and arghh... FULL.

Finally free to post... I went gym workout 4days in a row for the first time.

Monday - Back and Triceps
Tuesday - Shoulder
Wednesday - Legs
Thursday - Chest
and everyday abs...

Didnt do much each days.. around 1h plus only.
Been eating a lot too.. but because of tired and lazy, miss supper most of the time.
I see slight improvement on my body.. chest growing like 3D object. Haha.

Thanks for the advice. I need to wake up earlier to reach gym early to have more time workout next time. Going back to home now to have a rest.

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Added on November 26, 2008, 10:11 pmFinally, I come back to my old thread.
History, I start working out from May, and my last post on July.
Throughout the time, been busy working, but still working out at gym although not constant.
Very sad that I still the same size, same weight after 6 months.
Is it really genetics as my family members are thin?
Is it got worms in my stomach? (I drink vitagen and yakult regularly)
I desperately wanna gain weight and muscle mass.

Please give advice on my diet and workout.

Diet
Breakfast
1 glass of mix fruit juice
4 tablespoon oat + milo
2 slices of bread with tuna
2 eggs

Lunch
Typically normal lunch like chicken rice, kuey teow soup, etc..

Pre Workout
2 slices of bread with tuna
1 scoop ON's whey protein

Post Workout
1 scoop ON's whey protein

Dinner
Home dinner, typically rice with meat, vege, beancurd and eggs.

Post Dinner
1 scoop ON's whey protein

Workout
Monday - Chest, Triceps
Wednesday - Back, Should and Biceps
Friday - Legs and Abs

Normally, 10 reps and 3 sets of each exercise.
I always try to push to my limit, which I hardly can finish my third set.

This post has been edited by Kelv: Nov 26 2008, 10:11 PM

Was trying to have more protein in every meal.

Any recommendation for pre-workout and post-dinner? Really wanna gain weight and size now.

Hmm.. I dont understand why you said I look rich for eating so many times. I thought it's correct we should spilt our meal to around 5 times a day.
My breakfast tuna, one serving is around 20g protein I guess, what do you mean around 100g? 100g protein per meal or per day? It sounds more logical if per day.
So, you're suggesting take whey protein first thing in the morning?
Btw, your last statement I really cannot understand, sorry for that.

I got a friend who successfully gain weight and muscle in half year time. He was a diver and go gym 2 days a week only.
He advised me to take 4 scoops of ON's whey protein, cause that's what he did.

By the way, I still looking forward to add and improve my diet. Thanks.

I choose ON's whey protein cause it's recommended from most people and it taste good also. So, enlighten me if there're cheaper or better whey out there.

I didnt take any multivitamins. It helps? It's rather expensive right?
I just bought some extra BSN protein, the Lean dessert to be taken before sleep and between meals.

My latest diet..

Diet
Breakfast
1 glass of mix fruit juice
4 tablespoon oat + milo
2 slices of bread with tuna(if no tuna, will be kaya and butter)
2 eggs
+ 1 scoop ON's Whey(24g protein)

Lunch
Typically normal lunch like chicken rice, kuey teow soup, etc..
+1 scoop BSN Lean dessert(20g protein)

Pre Workout
2 slices of bread with tuna
1 scoop ON's whey (24g protein)
+4 tablespoon oat + milo, again..

Post Workout
1 scoop ON's whey (24g protein)

Dinner
Home dinner, typically rice with meat, vege, beancurd and eggs.

Before sleep
+1 scoop BSN Lean dessert(20g protein)

I am thinking of shifting the whey protein for preworkout to be taken double scoop after workout.
And also adding eggs somewhere between meals.

This post has been edited by Kelv: Dec 22 2008, 12:37 AM