so are u cutting or bulking?

some tips:
teh tarik is not very healthy as the sugar content is quite high.

try to have most of your carbs in the morning (the first meal of the day) and complex carbs before workout as well as simple carbs for post workout (insulin spike).

Try eating more protein rich food in between ur meals...

you are still quite new and dun worry about not being able to do this and that...its normal. my muscle ached for more than 1 week after my first day in the gym!

In fact i count my calories, i am bulking but in the mean time i`m controlling my diet, maybe that is the reason i bulk quite slowly, i`m about 68~69 kilo now...i started working out in may and waste 1 month working out the wrong way...

i started at 63 and my abs are hidden and my face were round and bit chubby, so did culking worked for me? perhaps, i`m now more lean but my weight increased, i can see packs now...and when i really eat too much rubbish during holiday, i will control it for the next week ...my abs is the best part for me to identify if i have gained too much fats...

i have a journal in lowyat, u can check it out and give comments.

you should take carb at the right time, try to put ur carbs in the morning...and for pre workout(on workout day), dont forget that there might be some hidden carbs in ur meals..

rule of thumb is trying to put 75% of ur daily carb intake in the morning

creatine? what brand? mono or some funky creatine?
mono creatine has loading and deloading period...read the labels...

If i`m not wrong, u need plenty of water when you're taking creatine.

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Added on November 13, 2008, 5:05 pmIf i am u, i will start my workout with Squat, leg press, Dips, then only the rest...

This post has been edited by Sp00kY: Nov 13 2008, 05:05 PM