Thank you for your replies. Well i think my diet is ok. I try to stay away from unhealthy fats like chips etc. and eat fish like sushi alot. Its hard to stay away from fried food in that my culture eats very oily food and alot of fried delicacies. My problem is that when i think im gaining a few pounds, i hit the gym my weight goes down to about from 206lbs to 202lbs. I eat whole grain bars for snacks and 2 full meals a day, no breakfst. For my exercise regimen, i hit the gym 5 times a week.
Day 1: Chest and triceps
Flat bench(dumbels) 190 lbs X10
210 lbs X10
220 lbs x10
Incline bench(dumbels) 140lbs x10
150 lbs x10
160 lbs x 10
and other chest workouts dont know the names but i work on chest maybe for 1 hour and half then triceps.
decline bench (dumbels) 170lbs X10
dips(own body weight 3 sets of 10)
seated dips(hammer machine) 180 lbs x10
230 lbs x10
320 lbs x 6
320 lbs x 6
skull crushers 3 sets of 10
Day 2: Upper back and shoulders
I dont know the names of the exercises but i also use the hammer machines.
Pulldowns: I heard that pulling lower down more by the sternum area increases the width of your lats, so that what i do.
Military press( behind the neck)
Shoulder press(dumbels) 140lbs x 10
160lbs x 10
Shoulder pulls( i think that what its called...)
Day 3: Chest and biceps
flat bench(bar) 3 sets of 10
dumbel curls 60 lbs x 10
70 lbs x 10
80 lbs x 7
dumbel Preacher bench same weight
hammer curls 80lbs x10
100 lbs x10
other curls not sure the names are but all 3 sets x 10 reps
Day 4: traps and "abs"(i try to lol)
shrugs and hammer machines and other traps exercise dont know the names.
crunches and sit ups
Day 5: Lower back and legs
stiff legged Deadlifts 185lbsX 10
Lower back raise?? i think
lower back extension machines
Squats( olympic style) 135lbsx10
and another lower back exercise but i also dont know the name.
Leg press 270lbs x10
calves standing raise machine(3 sets of 10)
I apolgize for my confusing information.
I think for my weight size, my strength is not that great, that is why i want to increase some more.
Hey lostinthought, what would you recommend for prohormone and the cycle that i should do. Also any preventive measure for my body before doing it.
ive also been looking at T-Nation store and contemplating on TRIBEX-gold and Alpha Male. Any advice on these?