Myvi Building Mass Thread.
Feel free to comments and give advise. Since everyone is different and unique, I will review any suggestions with a pinch of salt. (Unless of course ur a certified trainer or have the proper credentials)

Height: 170cm
Weight: 70kg (55kg previously)
Body Fat: ???
Waist: 31”
bodytype: skinny fat ectomorph

Goals:

Build mass and overall strength.
Current phase: Bulking target weight is 75kg by march 2013
Be able to run 5km distance consistently (no walking) by January 2013
Learn more about workouts/nutrition.
Have fun, live healthy..grow confidence

Adding my favourite articles for reference:

http://www.teenbodybuilding.com/sean4.htm
http://www.bodybuilding.com/fun/ectomorph_...id_training.htm
http://www.bodybuilding.com/fun/best_ectomorph_workout.htm
http://www.teenbodybuilding.com/mclane15.htm


Equipment: Working out at home. 2 x 10kg dumbbells. 1 bench, 1 swissball. 1 barbell with 20kg plates
Supplement: whey, multivitamin, creatine monohydrate

Feel free to say hi..can comment on anything..

This post has been edited by myvi5949: Feb 9 2013, 08:08 PM

lol..magibon pic for motivation?

LOL ok got one more picture for inspiration

lol

This post has been edited by Disciple: Nov 19 2008, 06:49 PM

haha good to motivate yourself...good luck in achieving it! the wrestle will look much better if he has a more defined abs!

Thanks for da support

Wednesday 19 Nov 2008

Training: Off day

Diet:

Morning snack: milk+whey
Breakfast: nasi lemak ayam
Lunch: 1 orange, 1 dragon fruit, 1 tuna sandwich, some oatmeal crackers
Dinner1: one corn maze (grilled) and a one small bowl of chickpeas
Dinner2: nasi beryani ..zzz very oily
Supper: 2 eggs, glass of milk.

Comment: Skip proper lunch today coz its raining heavily, good thing I pack tuna sandwich from home. Find it hard to find proper "lean meat"... most stuff at the stalls are fried.. ayam goreng, nasi goreng, mee goreng etc etc. maybe need to prepare meals from home.



Randy Orton got great physic! If I get 1/3 of that body I be happy edi..which reminds me ...... better start incorporating abs workout soon. My waist rite now not good la..

This post has been edited by myvi5949: Nov 19 2008, 10:46 PM

why u afraid of oily stuff?

Chow

I don't mind packing on carbs, but too much oil is not good rite?

and why do you think like that?
u afraid ull get fat?


Chow

LOL
It's actually the other way around. Carbs, can cause you to pack on more fats faster than fats can. First off, there's the carb providing high levels of energy which when not used, is converted to fats for your body to store as energy to be used in the future. Then fat, is actually sorta like a catalyst to losing fat..

GO figure. It's a weird world we're living in.

there u go, pizzaboy did my part
its actually carbs that make u fat, not fats

Chow

This post has been edited by bata: Nov 20 2008, 12:02 AM

I think I understand a little. Since most fuel from diet is coming from carbs, that can be converted to fat if not used as energy. But how can fat act as a catalyst to losing fat? Are u referring to fish oils and other unsaturated fat?

anything oth than transfat. Those thing r good to pack up the cals thou.

Anytime oth than breakfast, preworkout and postworkout, Carbs can be very evil.

by the way, how far is the interval between ur breakfast and ur morning meal??

Thanks, I keep dat in mind. Morning meal usually take right before going to work at 7 am, breakfast around 10 am, lunch at 1 pm.

Ah.... if this is the case, i would suggest to keep the carbs away from ur 10am meal or u can have ur nasi lemak for the 7am. Else u might gain some unneccessary fat as well. May be u can have 2 piece of ayam instead? no rice. But ur 7am meal seems pretty alright since there is some carbs in the milk thou.

Kinda confused about the diet. Don't know whether should watch my carb intake or what? Currently at 61kg and i want to gain more mass, some people say I should just eat eat and eat during this bulking stage. Before this, I was at 55kg for a very very long time (like 4-5 years at 55kg). My body is ecto I think, and I guess its alright to take extra carbs.

bulk wif calories not with carbs. if u eat everything (dirty diet) u will end up gaining alot of weight which come from FAT. Good luck on tat.

i would suggest - high protein, high fat, LOW carbs diet.

High in fat? Where to derive the fat from? What kinda fat? Still confused on the whole fat not making u fat thing. I need to read up on this first.

good fat - olive oil, cheese,nuts and alot more. Avoid transfat - from french fries, fried chicken and etc....

fat do not trigger any fat storing mechanism.

Thursday, 20/11/2008:

Workout (back day):

Practice each lift for warmup and form 3kg

Dumbell Deadlifts
5x5 16kg,

One arm dumbell deadlift
2x5 10kg

Dumbbell rows;
2x10 10kg (left arm),
2x10 8kg (left arm),
2x10 6kg (left arm),

2x10 10kg (right arm),
2x10 8kg (right arm),
2x10 6kg (right arm),

Good mornings with shoulder press
3x5 6kg

Shrugs
2x10 15kg (left arm)
2x10 12kg (left arm)
1x10 7kg (left arm)

2x10 15kg (right arm)
2x10 12kg (right arm)
1x10 7kg (right arm)

Lateral pull
2x8 8kg

Superman stretch 1 x 10

Comments: That was quiet a workout. Can't concentrate on form for the dumbell deadlifts. The weights got stuck on my knee sometime. That's why I switched to one arm dumbell deadlift. This is my first time doing so many sets on shrugs and dumbell rows. Quiet exhausting but my post workout whey did the work, not so sore now.


Diet:
morning snack: 2 peanut butter sandwich, 1/2 serving ON whey
breakfast: soto (rice+chicken soup)
lunch: mee hoon soup (mee+chicken soup+prawn)
pre workout: 2 tuna sandwich, 3 piece wholemeal cracker, coffee
post workout: 2 serving ON whey+dextrose, 1 vitagen
dinner: 1/2 can tuna, 1 bagel, milk

Comments: So many burger, fries at my house..hard to resist the temptation...but i still go wif tuna..go tuna! sleep early...

This post has been edited by myvi5949: Nov 20 2008, 10:34 PM