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 ok got one more picture for inspiration

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

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

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?

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.

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.

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.

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

Friday, 21/11/2008:

Workout: Jogging 30 minutes, sit ups 3 x 10

Diet:

breakfast: 5 wholemeal crackers, 1 nasi lemak, 2 kuih, soyabean
lunch: 2 serving of rice with fish and chicken. 2 small serving tomyam. 1 piece of cake, 3 serving orange juice. birthday party
pre workout: 1 serving whey+dextrose
dinner: 1 bowl quaker oats.

note: My belly so full from eating so much. Cant turn down the offer of added servings...not..nice everyone eating so much..so i follow suit also lah.. Planning a short cardio workout dis afternoon to burn the guilt.

This post has been edited by myvi5949: Nov 21 2008, 08:36 PM

I am hardgainer...can get away wif cheat mealsss

I think that's what most people call "bulking tummy". Its normal during bulking.. its hard to bulk and maintain definition around the abs since you'll be eating 6 times a day..and drinking lotsa water.

I saw urn journal u got great abs. Are ur abs less visible now?

If thats the case, I would not worry about it.. you're bulking. Its expected.

You need to build the house before u could decorate it. Same goes with bulking..build mass first, then worry about definition. That's my opinion.

I read that a lot of water is a must for ectomorph.

Saturday, 22 Nov 2008:


Training: Legs / Tricep

Dumbell Squats 20kg x 5 x 10
Dumbell Lunges 17kg x 7 x 10
Calf Raise 17kg x 2 x 10
Tricep extension 6kg x 3 x 10
Tricep kickback 6kg x 3 x 10
Hammer curl 10kg x 1 x 10
Dumbell Squats 17kg x 2 x 10

Diet:

Morning snack: 2 eggs, some kueh
Braekfast: 1 scoop whey, cereal
Lunch: Corn rice, 2 piece chicken
Dinner: Corn rice, 1 piece chicken, coffee
Pre workout: Corn rice, 1 piece chicken
Post workout: 1 scoop whey+1 egg+2 scoop milk powder+2 spoon oats

Lazy day



This post has been edited by myvi5949: Nov 23 2008, 06:57 PM

November 23, 2008, 6:57 pm Sunday 23 Nov 2008:

Training: Off

Diet:

breakfast: 2 eggs, kueh tiau goreng
snack: 3 piece bread, peanut butter
lunch: rice+fish+veges
dinner: oatmeal with peanut butter, 2 eggs
snack: 1/2 can kidney beans, 1 serving whey, crackers

This post has been edited by myvi5949: Nov 23 2008, 10:13 PM

U think I need to tone down the reps? Quite the beginner here so I am trying stuff out.

I don't have enough plates. So will something like this work?

20kg x 1 x 14 =280kg
20kg x 1 x 10 =200kg
20kg x 1 x 9 =180kg
20kg x 1 x 20 =400 kg

Maybe I just need to buy heavier plates.. lol



I think I am gaining too fast.. going have to revamp my diet. Eat more cleanly.

This post has been edited by myvi5949: Nov 23 2008, 10:39 PM

You're oldschool. Maybe i just need to join a gym.

Down with fever these days. Stop on all lifting.

I am "back".

Pun intended. Hurt myself after the fever, my back hurts all the sudden and i was bed ridden for 2 days. Hurts like hell to even walk. Never had any problems wif my back before this, so I took a few weeks off lifting.

Have started lifting back 1 week ago. But taking things slow.

December 19, 2008:

morning snack: whey+oatmeal+milk
breakfast: small portion nasi goreng+tuna.
lunch: rice+potato+1 piece chicken
snack: half can tuna
pre workout: coffee
post workout: 1 scoop whey+dextrose
dinner: steamed fish+rice+veges
pre bed: half can tuna+milk


Workout: Full body

Warmup: each exercise 1x10

Squat,
12x5x20kg

bench press,
12x5x20kg

dumbbell bentover rows,
10x3x15kg per arm
10x2x10kg

pushups,
10x3

pull up
10x1
5x2

Crunches
10x2

Superman stretch
10x2

Felt tired during workout. Not much energy..don't know why.


This post has been edited by myvi5949: Dec 21 2008, 11:32 AM