I need some comments and advise for my training below, feel free to comment. I have been training since 4th May 2008.

Before:
Height 178cm
Weight 63kg
4 May 2008


Now:
Height yawn.gif wink.gif
Weight 63+kg
21 June 2008


Goal: Increase Lean muscle and shed off fats.

My training for each day can be found in the following posts and pages. However, below shows the breakdown of my training:

Monday: Back
Tuesday: Shoulders
Wednesday: Chest
Thursday: Arms
Friday: Leg
Saturday: Chest/Shoulder+ Back/Shoulder (this day is really random)
Sunday: Arms

Supplement (used): MT Nitro-tech, BSN Cellmass
Supplement (current): ON Standard 100% whey, Syntrax Matrix 5.0, ON 100 Casein

This post has been edited by Sp00kY: Jul 1 2008, 01:30 PM

what's body combat? i'd assume it's something like fitness first's kinda group activity with a lot of actions. if it is as what i assumed, then:

i think that body combat shouldnt be done. your body will be exhausted for that whole 1 hour session, you cant really perform the lifting after that. if you insist, put it after your lifting session

yeah its some classes thingy,doing after lifting is really better, i agree with that. thanks

if u want to gain mass fast, concentrate on a few heavy compound exercises and reduce other cardios & group exercises.
the direct gain from isolation exercises is minimal unless u have good base.

just my opinion...

Thanks

That is why i broken down my workout to lesser part per workout session and also i separate my workout and cardio.
I think mine are mostly compound, correct arh?
Thanks again.

Good reference here, cause we both got the same target and around the same size.
My journal here
http://forum.lowyat.net/topic/703590

Hi Kelv,
Which gym do u visit? yeah we have almost the same goal and size.

I just measured just now,
4 weeks ago - 20.4% BF weight at 63.6kg
now 15.4% BF at 63.3kg...
hope to put on more mass and hit 10% bf...

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Added on June 3, 2008, 8:37 amAm I eating too little? I dont seem to be able to put on weight. Is this a good sign?

This post has been edited by Sp00kY: Jun 3 2008, 08:37 AM

I go Fitness First at The Curve. Just started one week ago.
Congrats for lowering BF%, means you got more Fat-Free-Mass now.

We seems to go to the same gym ehhehe.we can workout together adi.
I am afraid the machine rosak lo haa

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Added on June 3, 2008, 9:10 amToday's Breakfast:

5 Egg Whites
1 cup of cereal drink

This post has been edited by Sp00kY: Jun 3 2008, 09:10 AM

Oh really? I normally work out in the morning. When you normally go? Perhaps I see you before.

Morning? Hmm, i usually go at night, but i go in the morning for cardio only. Around 6.30am and leave around 7.30 am ahha

Night time I might go also.. Maybe Mon, Wed or Fri.
So, you normally go on Monday's 730pm Body Combat?
We're now in gaining weight, I'm not sure if cardio is important.

I go on Mon, Wed too and Sat.

I am not into bulking, i dont wana be too big that is why i added cardio into my training since last week.

Yeah i do go to that class, but stopped for 2 weeks adi because it is too crowded.

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Added on June 20, 2008, 7:41 amChanged my supplement to ON Whey and ON 100% Casein. Still observing..

This post has been edited by Sp00kY: Jun 20 2008, 07:43 AM

Some progression pictures:
Pictures

This post has been edited by Sp00kY: Jun 20 2008, 07:46 AM

Can you suggest some compound exercise for arm training? I am doing some chin up and dip for biceps and triceps.

Nice abs. Very symmetrical. I suggest you concentrate more on your shoulders and upper chest.

whoa
very nice body dude

Thanks, but i think it is the lighting and camera effect :P.

oh ya, i need bigger shoulders and upper chest. But pretty weak with bench incline, will concentrate more!!! Any tips for me? or type of exercise?
Haha, thanks, not that nice yet. still got a long way to go man!!!

i will do anything for that chestT_T

if u see my pic, my chest is FLATTEN INSIDE< YES, is not flat, flatten INSIDE

SO ugly T_T

I think you need to eat more and more

This post has been edited by Sp00kY: Jun 20 2008, 04:20 PM