It's not the same for every week, depending on what days I'll be not free in that week, I'll adjust the days which I'm not free as "rest days".

So since this March until May, due to scheduled exams, any surprise exams and classes from 8am to 5pm, to avoid any clashes, my training week starts on Friday, because I'm free on Saturday and Sunday so I'll start my training on Friday. Then Mondays I'm usually busy and the gym is always full on Mondays as well, so Monday I use my rest day to do my other work aka study/sleep.

5 training days a week, 2 rest days.

1, 2, 3, REST, 4, 5, REST

Day 1 chest / back
Day 2 back / chest
Day 3 shoulders
Day 4 arms
Day 5 legs

Depending whether I am still able to stand after leg day on day 5, if my legs still sore after the 2nd rest day on day 1, I'll do chest, otherwise I'll do back first.

6/7 meals a day:

Breakfast: 3 scoops* of oatmeal + 1 scoop whey
Morning snack: Chicken breast + egg + rice/noodles (may skip if I'm busy)
Lunch: Economy rice, the usual rice + egg and chicken breast/pork/fish +veg etc
Pre workout: 3 scoops* of oatmeal + 2 scoop whey + 1 scoop* milk powder + 1 teaspoon creatine.
Postworkout: 2 scoops* of oatmeal + 2 scoop whey + 1 scoop* milk powder + 1 teaspoon creatine.
Dinner: Economy rice, the usual rice + egg and chicken breast/pork/fish +veg etc OR chicken rice (breast meat) without skin or sometimes KFC dinner plate (3 pieces breast skinkless)
Supper: 2 scoops* milk powder + 1 scoop* whey

* 1 scoop = 1 ON whey scoop

I have a feeling that I'm going to get bashed for taking too much whey and not doing cardio and abs.

This post has been edited by Florian: Apr 24 2009, 01:20 AM

For the moment I don't really care about 6 packs and getting lean, I just eat and train and see if there's any weight gain.

Now that you guys have mentioned it, I didn't realise I was taking too much whey...

1 scoop whey = 24gram of protein.

1 gram of protein per pound of body weight.

I'm 83 kg = 183lbs = 183gram of protein

6 scoops/day = 144gram

Plus 1 day I eat dunno how many chicken breasts sommore...

1 chicken breast skinless = approx 40g protein
1 egg white = 3g of protein.
plus the protein from the oatmeal, fish, pork etc...

Rich man? I only eat economy rice for lunch and dinner wor... What greens total? Of course I add vegetable in my lunch and dinner.

This post has been edited by Florian: Apr 24 2009, 05:04 PM

175cm, plus that avatar pic is already 2 years old...when I was about 70-75kg.

This post has been edited by Florian: Apr 24 2009, 08:18 PM

The body not only requires protein for muscle building, it's also required for making various enzymes, immunoglobulin, hemoglobin, albumin etc.

Wah, skinny.

But if that's your choice then go ahead, but personally I think you would look better (and stronger) if you were to bulk.

Dang, complements from a girl. I'm getting pretty jealous here because girls seldom complement me, all I got was I'm too monstrous, asking me to stop going to the gym for a while etc and gets all annoyed when I'm eating more than the rest of my friends when everyone is eating out.

Hah, that pic is ancient, like 1 year old...at Jan 3, 2008 to be exact...since then I've gained at least 5kg...That was when people started noticing. I can post a few old pics though but I'll post them when I have some new pics to compare, cant take any new pics atm coz at night the artificial lights kinda screw up your curves and it's hard to work with and without the flash and I'm hardly free during the day.

But looking at the old pics, that time I really though I was "big enough" but now looking back I looked like shit and skinny. It's kinda weird to see the old pics and say "whoa THAT was me?"

Anyway, the whole progress thingy since march 2006 till march 2009 I have it here.

To make JonYeap happy, I'm just going to post the same stuff.

March 2006


March 2009


Looking at the 2009 pic, I just realise I've been using the same plastic bottle for 2 months!

This post has been edited by Florian: May 4 2009, 01:24 AM

Hey what gym is that? Where is it?

This post has been edited by Florian: May 4 2009, 07:36 AM

Too bad

recent stuff

May 4, 2009 175cm 80kg




My front sucks like a rotten lollipop.

The rest.

This post has been edited by Florian: May 4 2009, 08:15 PM

I was suppose to start running again today but I overslept and missed out gymming.

Gotta stop having oats as supper.

It took me 1 year to go from 15" to 15.5" and stay like that for sometime and not fluctuate.

Training in college gym in Melaka.

This post has been edited by Florian: May 5 2009, 06:05 AM

I always have been bulking.

Whoa, respect! All the best in your comp preping!

You should compete, for the trophy.

This post has been edited by Florian: May 8 2009, 06:40 AM

Looking solid.

I've been training for 3years+ and I'm so way behind you. Maybe it's because of my form...

Even if it's fat I wouldn't care about it either, since you're skinny, bulking should be your main priority. Any cardio for you and you'll be able to see your ribs.

This post has been edited by Florian: May 18 2009, 01:00 AM

Solid wheels!

I need to start concentrating on squats now, have been doing leg presses and deadlifts only for the past few months, I had to flunk my leg day in some weeks because of the stupid schedule the college gave me.

I wonder if all of them are natural.

This post has been edited by Florian: May 18 2009, 10:44 PM

Oh no, not this shit again...