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

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

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.

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...

---

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

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

---

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

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

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.

---

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.

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 think you need to eat more and more

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

I am also noob, cant give much advise

Full 2 hours of basketball for today! SYIOK!

thanks,still got a long way to go~

let's train together in gym since we go to the same one:)

pics updated in first post

i only go at night..sob..sob...i have to learn as well..

mixture, it really depends on the crowd that day. but im usually around the free weight area la. coz machine area very crowded one .same here la typically monday and wednesday..friday is my basketball night, i'll go again on sat

no arh, din take alot hahaha..whey saja, diet?simple lo, eat as clean as i can. Below show some of my meals. However, it really depends on what do I have at that time.

breakfast:
1)2~4eggs + bread with p.butter + 1 apple OR
2)0.5 cups oats + 1 scoop whey + 1 apple

Snack:
1)1~2 eggs OR
2)1 apple OR
3)1 scoop whey

Lunch:
1)0.5~1 bowl of rice/noodles + chicken + vege (mixed rice) OR
2)others

Snack:
1) bread + p.butter/tuna OR
2) 1~ 2 eggs OR
3) 1 scoop whey OR

Dinner:
1) 2 scoops whey (post workout) AND
2) bread/rice + chicken/p.butter OR
3) 1 cup of oats

Supper:
1) 1 scoop of whey OR
2) 1~2 apple

Normally i will take 2 slice of bread with pbutter/tuna + apple, snack 1 scoop of whey, lunch rice/noodles, snack apple, dinner 1 cup (around 3 scoops) of oats, post workout 2 scoops of whey

erh ya, mixing it myself...
matrix for snack as i want the sustained release effect, whey right after workout. sometimes i mix whey+casein right after workout (depends on workout intensity and what time i workout also). pre-bed usually is casein.

not 5 la, i take either 2~3 only haha, i morning take liao, afternoon snack dun take, and sometimes i take 1/2 servings for snacks only, then night also 1/2 hehe...

pre-workout is actually my dinner adi. post-workout just whey. i workout around 7+. by the time i finish its around 9~10.time to sleep haha..