My Current
weight : 68kg
height : 174cm

My Daily Meal

Breakfast
Oat
4 eggs exclude yolk
1 tomato + 1 banana
Lunch
Economic Rice ( Vege, Meat or Fish with half plate of rice )
1 Plain water
Tea time
Biscuit
Pre workout
Banana
Post workout
1 scoop of Whey Protein shaker
Soy Milk
Dinner
Rice with vege and meat
1 Plain water
PreBed
Fat Free milk @ Nestum

My Workout Plan
Day 1 Chest
Day 2 Bicep , Tricep , Shoulder
Day 3 Back , Trap , Forearm
Day 4 Chest
Day 5 Bicep , Tricep , Shoulder
Day 6 Back , Trap , Forearm
Day 7 Rest

Any comment or adjustment needed for my meal and workout plan ?

This post has been edited by dornfd: Dec 13 2008, 02:39 PM

bulk or cut?

My Workout Plan
Day 1 Chest
Day 2 Bicep , Tricep , Shoulder
Day 3 Back , Trap , Forearm
Day 4 Chest
Day 5 Bicep , Tricep , Shoulder
Day 6 Back , Trap , Forearm
Day 7 Rest

I see a lot of BICEPS and CHEST but where is the leg?

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Added on December 13, 2008, 5:45 pmit looks like cut/bulk to me....

This post has been edited by Sp00kY: Dec 13 2008, 05:45 PM

My comment:
1: Do not exclude yolk in your breakfast.
2: If you are not working, just replace tea time's biscuit to egg and milk.
3: How many banana you take for preworkout? Try to take more and get some carbs.
4: Try to avoid Soy Milk with whey, some people tell me it will slow down the process of absorbing protein.
5: Prebed avoid carb if you are cutting.
5: You only drink 2 glasses of plain water thought out the whole day? GET MORE WATER!
6: You don't have to so intense and train 6 days a week. Tell you something, the more intense you go at starting, the faster you quit. If you insist, it's good and up to you.
7: You must have a leg day(squat), replace it with the weakest workout in your body part. And no, leg not only will build your leg, it will build your overall body.
8: Add superset in your workout if you didn't plan to do superset.
9: When workout, minimize your rest time. (and make sure you won't have any energy left for the day).

No leg workout? Do you know that doing your legs will also get your upper body to grow? All the big guys squat (freeweight or Smith machine). Too many chest workouts.

Diet looks ok, and ExpZero, even i'm not sure about this but the debate about milk and whey postworkout is still being debated. I don't know about soy milk though.

And to the OP, you don't need to list how much water you take ffs, drink a lot of it. 8 or more glasses spread out throughout the whole day.

-edited-

This post has been edited by yeahs4.1: Dec 13 2008, 09:07 PM

The thing still under disputation is what ? Soy milk slows absorption or our body didn't absorb protein any faster than normal time ?

Yeah, the milk+whey is still in debating, but to be safe than sorry I rather ditch the milk out of my PWO. I'm also not sure about soy milk through, but it's better avoid them for PWO, he can take them in-between meal, no harm to believe it.

sorry for late reply
been busy for some stuff
No leg workout here , cz i played futsal or football most of the time
so i think i don need it in gym d
but with the comment from respondent
i think i have to add in and my plan will have a little bit changes

This post has been edited by dornfd: Dec 15 2008, 02:56 AM

you need resistance training for your legs, not futsal nor football.

sorry for late reply.
1. Ok i will include 1 egg yolk
2. ok , will do. Im still a student, but still have to busy for that
3. ok 1 before and 1 after
4. ok , i change it to tea time
5. replace with soy milk , izzit ok ?
6. haha , im too greedy . cz want for bigger upper body esspecially chest ,ok i will rearrange my plan
7. ok after plan arrangement
8. superset ? sorry im newbie here
9. ya , only 1 to 2 min

thx alot for reply =)