Age: 23 going 24
Height: 168cm
Weight: 52kg (never went above 55kg b4, and had been between 50-55kg since i'm 16)
Body size/type: of course skinny arse la. whatelse? shud be ectomorph. but i did a test at bodybuilding.com. and ironically, the test rated me between ecto & meso. closest to meso
Regular activities: regular swim and weekly futsal
Aim: gain a bit of muscle mass and body weight. as a starter, weight aiming above 60kg.
Pics: gonna update if available

Had started working out at a local gym lately(bout 1week+ ago).

i dint know much bout gym work outs. and the gym dint have a trainer that i could get a few tip from... so...

i believe that i dint under-ate. but my body weight is really skinny arse...... zzzzzz

Past Diet:
Breakfast - a cup of milo/coffee + 10 butter crackers

Lunch - Economy rice? 1 meat, 1 vege, 1 variation(meat/toufu/eggs/etc)

Dinner - Rice?? .........

My daily meal is not constant every day. since i live alone at kl. and eat outside food everyday.
so its really quite hard to add in a set of constant daily meals ??

starting to consume a lot more than i use to eat. from 3 meals going to 4-5meals a day
or izzit stil not good enuf?

breakfast - coffee/horlicks/milo, chicken rice or bread slices with peanut butter kaya..

in between - 2-4 hardboiled eggs / canned beans / peanut-butter bread

lunch - economic rice, chicken rice

pre/post workout - milk/milo/horlicks / 2-4 hardboiled eggs / canned beans / peanut-butter bread

dinner - rice with dishes

supper? - burger daging cheese special or mamak goreng stuffs, horlicks

all mainly on the machines(you guys call it isolated workouts, rite?)
warm up - some stretches. and 10min bike + 10min tread
low weighted warm ups - each set of upper body machinery(include those chess press, incline press, etc etc...): 5 x 3
low weighted warm ups - each set of lower body machinery: 5 x 3

weighted workouts - each set of machinery(upper & lower): 4 x 5
bench workouts:
sit-ups - 3 x 4
leg raise - 5 x 10

I guess i had a messed up work out, huh?. and after reading around and asking aroung.
well... received some suggestion to stop the isolated workouts and start on the compounds....

had been searching for a lot of compound workouts video this 2 days, and gonna try it out 2molo...

need some suggestions on the weight gain and work out method.

February 16, 2008, Monday - referring to post #6
-had changed my workouts from independent/isolated to more compounds.
-done more warm ups than i use to and it really helped by giving me less pain n fatigue after workouts or the day after
-increased cardio workouts
-really felt a bit stronger - handling more weights and doing more reps

warm up:
-light stretchs
-10mins non-resistant bike
-30mins random speed threadmill (5min walk -> 5min jog -> 5min walk -> )
-light weighted isolated machine workouts

Main workouts:
-bench db row 5 x 5
-barbell row 5 x 5

-fly 3 x 3
-db bench press 5 x 5
-db bench fly 5 x 5
-incline db press 5 x 5

-bench leg raise 3 x 10
-hanging leg raise 5 x 5
-sit ups 3 x 10

yeah finally improved my understanding on these workout stuffs...
after surveying around n based on some of the useful comments.
i kinda finally made a workout plan, combining rippetoe's workouts and Max-OT method.

4-5 days of gym sessions per week. each session will be almost about 90mins including warm ups n cool downs.

warm ups:
had lessen my warm up work outs. and restricting it onli to stretches and light weighted lifts.
removed bike ride and threadmill as well. restricting bike rides to 1-2times a week.

Workout A: Chest & Upper back
BB Bench press 4 x 5
DB Bench press 4 x 10
DB incline bench press 4 x 10
DB bench fly 4 x 10
Squat 4 x 5 (not chest or upper back training, but since i'm using the rack.)
BB bench military press 4 x 5 (not chest or upper back training, but since i'm using the rack.)

BB row 4 x 10
Lat pulldown 4 x 5
DB bench row 4 x 10
mid row 4 x 5

Workout B: Shoulder, Arms, Abs & Waist
Curved BB front raise 4 x 5
Iso shoulder press 4 x 5
BB bench military press 4 x 5

hanging leg/knee raise 4 x 5
bench leg curl/raise 4 x 10
decline crunch 3 x 10

BB curls 4 x 5,6
DB curls 4 x 5,6

Had finally able to maintain my weight at 55kg+-
looking forward for more gain. hmm... slow progress

Warm ups:
full body muscle groups stretches / aerobic stretches

Day 1: main chest & secondary on triceps

Warm ups: Push ups - 10 x 3 each type (how you guys call the 3 different push ups??)

BB incline press
BB decline press
BB flat bench press
DB incline press
DB bench press
- 8-10 reps x 3-4 sets each

DB incline fly
DB bench fly
- 8-10 reps x 3-4 sets each

Dipping
- Failure x 3-4 sets

-----------------------------------------------

Day 2: Main Back & secondary on biceps

Warm ups: chin up - failure x 3 sets

BB Squats
BB Deadlifts
BB Row
Mid Row
Lat Pulldown
DB one arm Row
Seated Cable Row
- 10 x 3-4 sets

------------------------------------------------

Day 3: Shoulder, Bicceps & Triceps

Seated Military Press (back n front)
Independant Shoulder Press
Curved BB front raise
Seated Cable Bicep curl
Seated DB Curl
- 10 x 3-4 sets

DB kick back
Seated Side Lateral Raise
Standing Front Lateral Raise
- 6 x 3-4 sets

------------------------------------------------

Additional workouts A: on any free days
Decline Sit ups
Flat Bench Sit ups
Hanging Leg Raise
Bench Leg Raise
- 10 x 3-4 sets

Additional workouts B:
Wrist Curl
Reverse wrist Curl
- 10 x 3-4 sets

Additional workouts C: Sunday
30-45min Threadmil

I'm sure you've heard it before. When you think of a "health freak," you don't think of someone eating egg yolks and discarding the white.

Think again.


Egg Nutrition: Yolk vs. White

Egg yolks are indeed full of cholesterol. Like most cholesterol-rich foods, they are jam-packed full of important nutrients, especially the fat-soluble vitamins and essential fatty acids.

In fact, the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin. Most importantly, the yolk contains most of the nutrients in an egg.

Egg whites, on the other hand, contain far fewer nutrients. The only thing that could justify their consumption is their attachment to their companion yolk.

Don't believe it? Below is a table that compares the nutritional value of egg whites and yolks, with data provided by the USDA. I've included additional analysis in the last two columns that provides the percentage of the total nutrition found in the yolk and the percentage of total nutrition found in the white.


Table 1: Egg Yolks Versus Egg Whites
Nutrient

Protein
3.6 g 57% Total in White
2.7g 43% Total in Yolk

Fat
0.05g 1% Total in White
4.5g 99% Total in Yolk

Calcium
2.3 mg 9.5% Total in White
21.9 mg 90.5% Total in Yolk

Magnesium
3.6 mg 80.8% Total in White
0.85 mg 19.2% Total in Yolk

Iron
0.03 mg 6.2% Total in White
0.4 mg 93.8% Total in Yolk

Phosphorus
5 mg 7% Total in White
66.3 mg 93% Total in Yolk

Potassium
53.8 mg 74.4% Total in White
18.5 mg 25.6% Total in Yolk

Sodium
54.8 mg 87% Total in White
8.2 mg 13% Total in Yolk

Zinc
0.01 mg 0.2% Total in White
0.4 mg 99.8% Total in Yolk

Copper
0.008 mg 38% Total in White
0.013 mg 62% Total in Yolk

Manganese
0.004 mg 30.8% Total in White
0.009 mg 69.2% Total in Yolk

Selenium
6.6 mcg 41% Total in White
9.5 mcg 59% Total in Yolk

Thiamin
0.01 mg 3.2% Total in White
0.03 mg 96.8% Total in Yolk

Riboflavin
0.145 mg 61.7% Total in White
0.09 mg 48.3% Total in Yolk

Niacin
0.035 mg 89.7% Total in White
0.004 mg 9.3% Total in Yolk

Pantothenic acid.
0.63 mg 11% Total in White
0.51 mg 89% Total in Yolk

B6
0.002 mg 3.3% Total in White
0.059 mg 96.7% Total in Yolk

Folate
1.3 mcg 5% Total in White
24.8 mcg 95% Total in Yolk

B12
0.03 mcg 8.3% Total in White
0.331 mcg 91.7% Total in Yolk

Vitamin A
0 IU 0% Total in White
245 IU 100% Total in Yolk

Vitamin E
0 mg 0% Total in White
0.684 mg 100% Total in Yolk

Vitamin D
0 IU 0% Total in White
18.3 IU 100% Total in Yolk

Vitamin K
0 IU 0% Total in White
0.119 IU 100% Total in Yolk

DHA and AA
0 0% Total in White
94 mg 100% Total in Yolk

Carotenoids
0 mcg 0% Total in White
21 mcg 100% Total in Yolk

Data taken from the USDA Nutrient Database for Standard Reference, Release 15. AA and DHA data from NutritionData.Com. Since the article was written, the USDA has published revisions. The latest, Release 17, can be found here.

As you can see from the table, the yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient.

The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin (3 items).

The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.

It should also be kept in mind that the yolk of an egg is smaller than the white. Where the white contains a slim majority of nutrients, such as protein, this is not due to a greater concentration in the white, but simply to the fact that there is more white in the egg than yolk.


Egg Yolks Would Resolve Americans' Most Common Nutrient Deficiencies

According to the Executive Summary of the Third Report on Nutrition Monitoring in the United States by the Interagency Board for Nutrition Monitoring and Related Research of the Federation of American Societies for Experimental Biology's Life Sciences Research Office, the following is true:


Most groups have a deficient median intake of magnesium.
Several groups have a deficient median intake of calcium.
Children aged 1-2 and most groups of females have a deficient median intake of iron.
Blacks over the age of 16 and Mexican-Americans over the age of 60 have a deficient median intake of folate.
All age groups and races have a deficient median intake of vitamins A, E, B6, and copper.

Considering this information, the importance of the egg yolk and relative unimportance of the egg white becomes even more clear. The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E.

The white, on the other hand, is only useful as an added source of magnesium, or if the diet is on the whole deficient in protein. The simple addition of an adequate amount of meat in the diet would provide for both.

Finally, eggs are an excellent source of carotenoids. These are primarily highly absorbable forms of lutein and its partner zeaxanthin. These carotenoids accumulate in the back of the eye and appear to protect against age-related macular degeneration. There is no RDA for them, as researchers are still trying to understand their importance. All of the lutein and zeaxanthin in an egg is contained in the yolk.



Egg Yolks Contain Essential Fatty Acids DHA and Arachidonic Acid

One important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer's. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism.

According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no EPA. As I describe in my Special Report, How Essential Are the Essential Fatty Acids?, DHA and AA are the two fatty acids essential to humans and other mammals, while EPA interferes with the body's use of AA and probably does not belong in the mammalian body at all.


Animal foods from animals raised on pasture are likely much richer in DHA. In all eggs, both the DHA and AA are contained in the yolk.


To Cook, or Not to Cook? The Benefits of Raw Egg Yolks

Many people believe that the health benefits of egg yolks are greater when the yolks are consumed raw. Heat destroys enzymes, reduces the amounts of certain nutrients, and may make the amino acid cysteine less available, which is needed to synthesize the master antioxidant of the cell, glutathione.

Those who eat raw egg yolks report easier digestion, increased stamina, and resistance to illness — not to mention a quicker snack if they're on-the-go.

That said, there is little evidence beyond such anecdotes that egg yolks are truly more beneficial when consumed raw.

There is also little evidence to support the common belief that consuming raw egg yolks is dangerous. Please see Dr. Mercola's article on the safety of eating raw egg yolks if you are concerned about this.

Raw Egg Whites Contain Digestive Enzyme Inhibitors and Anti-Nutrients

Raw egg whites should not be consumed. They contain inhibitors of the digestive enzyme trypsin, which are destroyed by heat. Consuming 100 grams of raw egg white with one egg yolk compared to consuming the same food cooked was shown in one study to reduce protein digestion from 90 percent down to 50 percent.

Raw egg whites also contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy when biotin status declines.


Residual Egg White Avidin — Cooking Does Not Fully Destroy the Anti-Nutrients
It is a myth that light cooking completely destroys the avidin.

According to this study, poaching eggs only destroys one third of the avidin while even frying leaves 30 percent of it behind.

This raises the question of whether there is a net nutritional advantage to eating any egg whites at all. Most likely, it depends on the individual person. There is controversy over whether biotin produced in the intestinal tract is absorbed — if intenstinal biotin production is indeed nutritionally important, then people whose intestinal flora are less avid producers of biotin probably need to be more concerned about the potential adverse effects of consuming egg white.



Finding The Right Kind of Eggs

Pastured eggs, meaning eggs from chickens that are free to forage for grass and insects, are of much higher nutritional quality than eggs from confinement chickens. The marginal increase in value, of course, is found mostly in the yolk.

Insects provide a higher DHA content, found exclusive in the yolk, and grass provides a higher vitamin E and carotene content, also found exclusively in the yolk. Egg yolks from pastured chickens are thus a powerful supplement to a healthy diet — a super-food — providing necessary nutrients in which the Standard American Diet is deficient.

To find a source of eggs from chickens raised on pasture, you can visit LocalHarvest.org and do a search for "eggs pastured" or "eggs grass fed" with your zip code. You can also visit EatWild.com and click on your state for a list of farms that pasture their animals.

Additionally, you may be able to find roadside stands in your area that sell eggs from pastured chickens. Be sure to inquire about the farming practices, to make sure that the chickens are able to forage for both grass and insects.


Back to the Basics: Taste!

The truth is that most satisfying meals one could make with eggs just don't taste right without both the yolk and the white. Most baked goods come out with a richer taste and a better texture when the yolks are included. Food should provide good nutrition — for which inclusion of the yolks is necessary! — but it should also taste good.

Food should be fun. It should be rewarding to cook, delicious to eat, and relaxing to indulge in.

The anti-cholesterol establishment upholds its poor theory and unjustified conclusions only to condemn us to a bland and unsatisfying diet, the cornerstone of which is "light cooking" with bland and taste-challenged "foods" like the notorious, emasculated, yolkless egg white.

Fear not.

You are now armed with the raw facts from the USDA's nutrition database that shows that missing out on the egg yolks means missing out on the nutrition in your breakfast. Take heart in this the next time you enjoy the incredible, edible egg yolk.