Hi kenshin, the answer is very broad. Since thats ur goal, i would advice u to go for bulking first, thats mean u got to eat alot. However, make sure that you eat clean. What i mean is that, try to cut down those high carbs stuff. For me i prefer high fat and high protein but low carbs diet which reduce the chances of putting on too much excessive fat.

Aite, ur diet :
- Breakfast - the amount of the protein that u r taking is fine but the amount of food is not enuf for u to bulk up, try to add in another slice of wholemeal bread and 1 table spoon of peanut butter. Did you forget about ur micro ??? (fish oil, multi vits, vit c ...etc)

lunch - is fine... if u can prefer it by urself, try to cut out the rice... else leave it this way

Tea - u need some protein here, dont use banana, may be some cheese and combine wif some other protein stuff

Pre-workout - dude, u really got to pay attention on this, preworkout meal imo is the time that u can consume carbs but preferably low GI carbs such as OAT. drinking whey during this time is kind of..... not very wise, i would suggest u to go for meat, Milk or anything tat u can think of to made up of 25g+ protein and 50-70g of carbs.

Post- workout - add in 2 table spoon of dextrose (or glucolin) -stimulate insulin spike(google for more infor).

Dinner - for me i will cut down the rice thou, those thing really make me looks like a boar. Else it is fine.

Supper - good enuf.

p/s: make sure all ur meals has an 3 hours interval in between.


I dunno which workout u r doing but however a month is too short to see a clear or massive result, else everybody in this forum will be like ronnie coleman. take a pic of urself now and train for 6 month, by the time u will see some better result instead. Start a journal and keep track on the exercise u do. For exercises and on how to grow may be u can refer to the heal& fitness' sticky.

This post has been edited by jamis: Sep 9 2008, 09:40 AM

Tuesday

Military press

64 x 8
74 x 8
74 x 6
79 x 7
88 x 5
88 x 2


Shoulder press

15(each side) x 12
20 x 10
20 x 10
25 x 9
35 x 9
35 x 9

Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 9
30 x 9
35 x 8
50 x 6
45 x 9

Dumbbells lateral raise

5 x 15
10 x 10
10 x 10
15 x 9
20 x 9
20 x 12 - i lost my form for the last reps.


Barbell bicep curl (close grip)

20 x 12
70 x 6
70 x 5
50 x 6
30 x 8
30 x 8 - It burns like a b**ch



Dumbell hammer curl

10 x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 6


Feels better for the lateral raise when doing higher reps . Saw some annoying ppl beside me doing those lateral raise like 35lbs but the elbow is below the shoulder makes me feel even better. HAHA

my lateral raise is lower than 80% of my 1 rm thou, as u mention about the heavier weight..do u think that i should go back to the 80% of 1rm and reduce the reps? or stick my old way?

:x lol , My bad for the misinterpretion. i use the 1 rm as a counter to remember my sets (easier). For my next cycle of my training, i might head onto low reps with heavy weight, and my squat reps will be a max of 6 . what do u think?

i will try tat out for my nex workout cycle (few weeks more), sounds awesome.

hahaha, okok will do. quite long i didnt hit my max, it must be fun.

erm.. why dont u have ur preworkout 45 to 1 hr in prior?

Yeah i understand ur rice issue, i have this issue if i go back to my hometown, my mom's cook is too crazy i can eat 2 bowl of rice and end up wif tons of fat gather ard my waist . but since i m out here, i cook myself so... is easier, but ur preworkout, u can have ur rice to boost ur energy but keep in mind that rice is still high in GI and it may make u sleepy instead sometimes, but it works fine for me thou.

Yeah, timing coz back in my hometown, i was laid back for like 2 weeks and 2kg was the gift (i eat 3-4 meals only back there, total relaxation) and now i m scare of rice(the impact) any other time than preworkout. hehe but still have to consume it during lunch time, but i guess the amount wont impact much on my diet.

This post has been edited by jamis: Sep 9 2008, 03:24 PM

buddy, creatine is good, but dont take it pre-workout, u will be dehydrated. Take it like in the morning (since u r going to take higher carbs here) OR postworkout. creatine can be absorb into ur body easier when u consume it wif carbs (google it up, carb is the transporter, creatine piggy back those carbs into ur muscle). AND please google it up for the cycle of creatine. Oth than that, it all good.


ic

Squat

99 x 8
114 x 8
114 x 8
129 x 8
154 x 8
154 x 8

45 degree leg press

270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 8

45degree calf raise
270 x 20
360 x 15
360 x 15
450 x 10 - was dreaming
540 x 15 - forgot to add the 25x2 dammit
590 x 15

Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 9
110 x 8
110 x 8

Remark, i m going to increase the weight for the last two sets of my squat

ur creatine, AST GABA & Beta-x .

Forgot to mention, u need extra energy/booster when u hit ur plateau, but tat(plateau) wont happen when u just started training, it will at least takes a year.

:x:x:x

Those are not somesort of super power pills or powder :x:x:x. Wan to get big, diet and training is enuf to make u big. Those other supplement is jus to enhance ur mood and strenght when ur lift get stagnated. Else.. if u go for steroid then diff case but pls love ur balls, dont take it.

Remember, muscle still needs time to develope.

This post has been edited by jamis: Sep 10 2008, 02:33 PM

Is ok, since those supplement are not cheap so i just try to let u know. Dont worry u still can take those stuff, but make sure u understand the cycle of creatine. Good luck.

erm.. i would say those thing will worth ur money hehe. Some of the site even mention, if u drink enuf water, it acts like creatine as well since it jus push lots of water into ur muscle cell and makes u look big but soft. i have not been taking creatine for more than 3 months (deload for 1 mth, tats mean lift without creatine for 2 mth) and still i can improve from 1 workout to another.

For sure and enjoy.

i m a sarawakian but working in kl, stay in pj.

yaya, lol, u asked the wrong person. I dont drive here both my gym and office is just walking distance lol. where r u heading neway?

Adui, dude, putrajaya is very far from kl eh. i been there once only wif my boss lol. try to ask oth forumer, may be they know the way.

Wednesday 11 sept 2008

Bench press
94 x 12
114 x 8
114 x 8
129 x 8
154 x 7
154 x 5


Incline dumbbell press
25 x 12
30 x 8
30 x 8
35 x 9
50 x 8
50 x 6

Triceps pull down

15 x 16
20 x 15
20 x 15
25 x 15
35 x 12
30 x 15

Barbell triceps extension

20 x 15
30 x 14
30 x 12
40 x 8
40 x 8
30 x 12


Skull crusher
20 x 12
30 x 12
30 x 12
40 x 8
40 x 6
30 x 12



remark:

I m still having trouble on my skull crusher and barbell triceps extension's sets due to the available barbell. See how it goes, may be replace the exercises with something else =(.

ooo coz i never know about the dumbell skull crusher , did a search, seems to be quite similiar except the gripping to more to hammer kind of gripping, i think i will replace that wif the dumbell. Thx pb.

Thursday 05/09/2008

Chin ups

8,6,4,3,3,3

Deadlift

139 x 5
164 x 5
164 x 5
188 x 5
246 x 5
246 x 5 - added 5lbs

pendley row

94 x 5
104 x 5
104 x 5
114 x 5
144 x 5
144 x 5

Isolated lateral pull down (Hammer strength machine)

35 (each side) x 15
60 (each side) x 15
60 (each side) x 15
72.5 (each side) x 15
97.5 (each side) x 12
97.5 (each side) x 10

Seated cable row (narrow grips)

20 x 15
30 x 12
30 x 15
40 x 12
67 x 8
57 x 15