Hi everyone, I have always been thin, and i wanna be bigger just to look normal.

I have gone on a weight gain diet & exercising 4x a week. My weight is going up but not as fast as i like to, lots of it are going to my stomach. When i look in the mirror i see a drum on my stomach. I wish my muscles are getting bigger too but it seems to take ages. What should i do to speed up the process ?

Is there sth i should change with my diet or is it my exercise ?

Please help me, i really appreciate any comments.
Height - 180cm
Weight - 57kg

My schedule is as follows :-

Monday
- squat (3x12)
- forearms (curl2x16, reverse curl 2x12, hand gripper 24x per forearm)
- flat bench press (3x12)

Tuesday
- lateral raise (2x8), back military press (1x11)
- chinning (3x8)
- triceps (2x8), biceps (2x10)

Thurs (same as mon)
Fri (same as tue)

Normally the last rep of every set is a forced rep.

Diet is like this :-

Breakfast
-6 nuts, 1 banana, 2 tablespoons milk powder, 1 spoon flaxseed, 2 scoops UN gain fast, 2 scoops oat

Tea
- corn / sweet potato

Lunch
- rice + 2 meat + 1 vege

Tea
- corn

Preworkout
- 2 scoops oat, 200 ml milk, 2 scoops UN gain fast

Postworkout
- 2 scoops carboslam, 2/3 scoop whey, colostrum

Dinner
- rice + 2 meat + 1 vege + 1 slice papaya/ 1 guava

B4 sleep
- 2 scoops oat, 2 tablespoons milk powder, 2 scoops UN gain fast, 1/3 scoop whey

Thanks for reading. Any criticism is most welcome cos i wanna improve. Tq very much.

This post has been edited by mrPOTATO: Mar 29 2010, 05:16 PM

This is my recent foto.


Attached thumbnail(s)

Sorry, i not very good in this. Here is another foto.


Attached thumbnail(s)

you don't look that thin man, in fact i envy your physique and height. with proper diet and training you'll look ripped in no time. good luck!

This post has been edited by noobcake: Dec 14 2008, 02:24 PM

If you are new to bodybuilding, it's better if you follow rippetoe's program. You are taking quite a lot of carbs, try to get more protein like egg etc.

6 nuts? 2 scoops oats? Are you kidding me? Increase the quantity la if you wanna bulk.

Ha.. really ?
I think i left out my head in the foto, mayb dats y look ok. When i put my shirt on, i look like humpty-dumpy. My waist only 28" !

Ok..
What should i eat more ?
I m worried cos my stomach is getting bigger.

28" is not that tiny waist....Dennis Wolf was 29" and he is like 120kg


Chow

ok, i will go look for more info about rippetoe program. What is the best way to take egg ? Should i boil / take it raw ?

Really ? Got hope for me then. If i can just be 50% of him, i wil b very happy.
Actually my bones are very small. Sometimes when i look at a girl's wrist, theirs is bigger than mine.
Sigh..

Listen to him. Get on Rippetoe's + bust your ass + eat a lot of protein = success.

You should only eat more on protein and healthy food. Not other junk food. Increase on protein (lean meat, egg, milk), increase on good fat (olive oil, almond nut....) but do not over eat. Reduce carbs to breakfast and preworkout, postworkout for maximum culking.

You should take it as hard boiled egg, but I take it as scramble(I can't stand the smell of hard boiled). You shouldn't take raw egg as it increases the risk of contracting samonela, a deadly illness that can kill you. You may refer to this thread raw egg thread

Remember, what you eat is what you are.

I can't wait to start on the rippetoe program. Thanks to everyone's support here, i m going to start it tomorrow.

A brand new beginning, yeah ! CAn't wait..

I have resolved to do the following changes based on feedback i received so far :

- I tweaked my diet & increased the protein to 2.3g / kg bodyweight. I have thrown out corn/potato for an egg + oats for teatime. *hope my high cholesterol won't b worse* Rippetoe recommended lots milk. I'm taking about 3 glasses now. *cholesterol*

- I will increase my calories, breakfast will b the biggest - more than 600kcal. Also will be takin a tablespoon of olive oil with my breakfst. In total, my day's cal will be 2,400. Hope i can maintain this.

- Bought omega3&6 oil. Will take it with postworkout meal.

- Running out of nuts. Must stock up my food tomorrow - buy eggs, almonds, papaya.

- I just finished my un gainfast, so bought on serious mass.

I hereby declare to follow rippetoe religiously :
Mon - squat (3x5), bench press (3x5), deadlift (1x5), dips (2x8). Will figure out tomorrow whether can do dips between my bench posts
Wed - squat (again ? 3x5), stand military press (3x5), bent row (3x5), chin (2x8 yeah my fav)
Fri - same as mon

Saw some youtube abt how to do deadlift (looks dangerous) & bent row (also dangerous). Hope can do it correctly.

Ok, 11 already. *resolve to sleep at 11 everynite* Going to pack my tupperware with oats for office teatime, drink my milk, then go sleep.

Wish everyone a nice day tomorrow..

Well, all the best, do update us with your progress

Free in ofis, so sneaked some research on bent rows. Am so worried hurt my lower back.

Seems got 2 versions. This scooby guy recommend pulling the bar to the stomach & his body is totally horizontal. Wow,, very strong back.
http://www.youtube.com/watch?v=vJCv1vdYVS0&feature=related

This 1 a bit different, the arms spread out a bit wider.
http://www.youtube.com/watch?v=PUFUiotRPdE&feature=related

Bro, you've got a nice body shape. Make full use of that. Ectomorphic here too. You have my support all the way, don't give up, achieve those dreams!

Don't worry about cholesterol if you are working out and taking oats.

Tanks everyone, for your tips & encouragement. I read the posts at least 2x to make sure i do not miss out anything. Please give me the heads up if there is something i can do better / differently ya.

I jus fin my 1st rippetoe exer today. So exhausted & my pants were wet & left a patch on the floor when i sat down but still wanna do more exercises but stopped myself.

- squat 3x10x25kg (i know i can go heavier but i can barely jack the barbell up my shoulders. wondering how to solve this problem)
- bench press 3x8x33 (the last set i nearly couldn't push the bar up so stopped at 7reps)
- deadlift 3x8x20, then 25, then 30 (was so worried about hurting my back. disappointed cos the exer did not give me any pump. scraped knee. i can't seem to master this)
- decline press 1x8x35 (i felt really strange upside down & had problems balancing my barbell. also had some problems with my left shoulder at the lowest point)

Overall, i felt great. Was tempted to do lateral raises cos my shoulders are narrow. Played around with my bench, tried to do some dips hanging between the posts but can't. a bit disappointed because i have not done this exer b4. I wonder if dips r better than decline bence press.

Goin to take a refreshing bath & when i'm free figure out the correct weight to get between 5-8 reps for each exer. Oh gotta shop for papaya & eggs too

---

Added on December 15, 2008, 11:08 pmMng - took my 600cal blended drink
Tea - too full for tea (gotta b more disciplined)
lunch - normal mixed rice, i ate it all in no time (above average servinhg)
tea - missed my oats !
5pm - took milk + oat + 2scoop Serious Mass
dinner - Had a big serving of claypot rice chick + herbal soup

Went shopping for food, hypermart ran out of bananas & broccoli

Made myself 2scoop milk + 1 scoop oat + 1 scoop SM for supper.

Overall not happy with myself for not sticking to my diet. Also passed my bedtime.

Resolve to be more disclipined.




This post has been edited by mrPOTATO: Dec 15 2008, 11:08 PM

Dude, that is NOWHERE NEAR a Rippetoes workout

Why.. where .. tell me pls.

http://forum.lowyat.net/topic/371250

the first post in that thread is a summary of rippetoe's (with slight alterations).

its slightly different than what you did recently.

deadlift is difficult to execute (but not impossible!). i sometimes scrape my shins too. try not to get any back injuries. form is 100% important for any exercises. don't curl your lower back, keep it straight.