Height: 175cm
Weight: 51kg
Age: 20+
BF%: 11.4


Goals:
1) Put on weight to at least 60kg by eating proper food
2) Body shape is a bit out... like a scarecrow. need to correct it by building muscles

Activity I have: Golf 3 times a week (hits 200-300 balls per session) & gym 4 times a week (1.5-2 hours)

For golf and gym, i take Dymatize whey before the activity. (1 scoop + 300-400 ml of milk/soya bean)


Diet:
Breakfast: 1 cup of nescafe + 2 pieces of bread with peanut butter or biscuits + 2 tablets of Seven seas multivitamin
Lunch: Mixed food with at least 1 meat + egg + vegetables
In betweens: Chocolates & biscuits
Dinner: Mixed food with at least 1 meat + egg + vegetables

I know my diet is bad and i was following this for the last 4 years during my degree. I was very busy most of the time with assignments, did not take meals on time and sometimes took very late meals. I read through many members log and i realise that i should consume more eggs, oats, fruits and supplements(etc: creatine, glutamine, dextrose - need some advise on when these should be taken, i'm only taking whey now)




As for the workouts,
Tuesday: Forearm + Basic Yoga
Thursday: 5 minutes warm up + biceps + back
Friday: 5 minutes warm up + chest + legs
Sunday: 5 minutes warm up + shoulder + triceps

Tuesday:
Palms-Down Wrist Curl Over A Bench & Palms-Up Barbell Wrist Curl Over A Bench
3 sets X 15kg X 12 reps

Thursday:
Cable Hammer Curls
Warm up : 1 set X 12.5kg X 12 reps
Normal : 3 sets X 15kg X 12 reps

Dumbbell Bicep Curl
Warm up : 1 set X 17.5lbs X 12 reps
Normal : 3 sets X 20lbs X 12 reps

Machine Preacher Curls
Warm up : 1 set X 40kg X 12 reps
Normal : 3 sets X 50kg X 12 reps

Hyperextensions (Back Extensions)
Warm up : 1 set X 12 reps
Normal : 3 sets X 5kg plate X 12 reps

Bent Over Two-Dumbbell Row
Warm up : 1 set X 6kg X 12 reps
Normal : 3 sets X 17.5lbs X 12 reps

Upright Barbell Row
3 sets X 15kg X 12 reps

Wide-Grip Lat Pulldown
Warm up : 1 set X 19kg X 12 reps
Normal : 3 sets X 26kg X 12 reps

Friday:
Machine Bench Press
Warm up : 1 set X 26kg X 12 reps
Normal : 3 sets X 33kg X 12 reps

Butterfly (Not sure whether correct name-will double check)
Warm up : 1 set X 26kg X 12 reps
Normal : 3 sets X 33kg X 12 reps

Dumbbell Bench Press
Warm up : 1 set X 17.5lbs X 12 reps
Normal : 3 sets X 20lbs X 12 reps

Leg Extensions
Warm up : 1 set X 55kg X 12 reps
Normal : 3 sets X 65kg X 12 reps

Lying Machine Squat
Warm up : 1 set X 55kg X 12 reps
Normal : 3 sets X 75kg X 12 reps

Seated Leg Curl
Warm up : 1 set X 55kg X 12 reps
Normal : 3 sets X 65kg X 12 reps

Calf Press
Warm up : 1 set X 65kg X 12 reps
Normal : 3 sets X 75kg X 12 reps

Sunday:
Dumbbell Shoulder Press
Warm up : 1 set X 17.5lbs X 12 reps
Normal : 3 sets X 20lbs X 12 reps

Machine Shoulder (Military) Press
Warm up : 1 set X 15kg X 12 reps
Normal : 3 sets X 20kg X 12 reps

Bench Dips
3 sets X 12 reps

Standing Bent-Over One-Arm Dumbbell Triceps Extension
Warm up : 1 set X 5kg X 12 reps
Normal : 3 sets X 6kg X 12 reps

Triceps Pushdown
Warm up : 1 set X 15kg X 12 reps
Normal : 2 sets X 20kg X 12 reps
+
Reverse Grip Tricep Pushdown
Normal : 1 set X 20kg X 12 reps

By using machines,

Workout A:
• 3x8x(35kgs excluding bar) Squat
• 3x8x(30kgs excluding bar) Bench Press
• 1x8x(20kgs) Deadlifts
• 2x8 Dips

Workout B:
• 3x8x(35kgs excluding bar) Squat
• 3x8x(20kgs) Standing military press
• 3x8x(20kgs) Bent Rows
• 2x8 Chin-ups

and sometimes a few old exercises (before August 2008) if i still have the energy.

Therefore, i hope all the forumers here can pin-point if there is any mistake in my diet/workout plan and if there is any better way to do something. Thank you.

Weight is around 55kgs, doing most exercises with a gym partner, therefore it allows me to carry heavier weights. Focusing a lot on the diet and meals every 2-3 hours.

I take 2 tablespoons of glucose before gym and i take ON whey after gym.

1 scoop of whey before gym and 1 scoop after gym, body looks quite ripped but weight is still at 55kgs.

Pics taken on 26th of April 2009. Not so good because it's handphone quality

1 scoop of whey before gym + oats and 1 scoop after gym

Breakfast: 1 cup of nescafe + 4 pieces of bread with peanut butter/jam/ or biscuits + 2 tablets of Seven seas multivitamin
Brunch: Try to take milk/soya bean
Lunch: Mixed food with at least 1 meat + vegetables
In betweens: Oats at 5 pm
Dinner: Mixed food with at least 1 meat + vegetables
Supper: Still thinking

Weight is around 60-61kgs

New goal is to reach 70kgs, have to eat more

Weight is around 62-64kgs

Goal is to reach 70kgs

Breakfast: 1 cup of nescafe + 4 pieces of bread with peanut butter/jam + 2 tablets of Seven seas multivitamin + 2 half boiled eggs
Brunch: None
Lunch: Mixed food with at least 1 meat + vegetables
In betweens: Cereals and 1 scoop of whey before gym
Dinner: Mixed food with at least 1 meat + vegetables + 1 sccop of whey if workout day
Supper: None