QUOTE(mrPOTATO @ Dec 14 2008, 11:08 AM)
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.
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.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.
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.
Dec 14 2008, 02:38 PM

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