Milk for a Post-Workout Food

Most people use protein powders as their post or pre-workout food for optimum muscle repairs without the added fats or carbohydrates. But for those who want a mass building alternative to protein powders or weight gain powders, I just read an interesting article on milk as a post-workout food:

Click here for Article

Personally I am consuming around 400ml of HL low fat milk pre-workout which consists of:
22g of Carbs, 20g of protein and 4g of fat

Let's see if I make any gains from using milk as a supplement as opposed to using protein powders.

A New Direction

This blog has been dead for a really long time. And it's about time to revive it.

For the past 3 months I have been actively working out at the gym following a strict routine as well as keeping my diet in check.

I've decided that I'll be using my blog to track my workout progress, list some of my findings on body building as well as other useful fitness facts. Should be a good source of motivation for myself to keep pushing

Current Gym Routine:

Mondays : Chest (C) & Biceps (B)
Decline Barbell Bench Press : 3 sets of 8-10 reps (C)
Incline Dumbbell Press : 3 sets of 8-10 reps (C)

Flat Dumbbell Press : 3 sets of 8-10 reps (C)

Dumbbell flies : 3 sets of 8-10 reps (C)

Dumbbell Concentration Curls : 2 sets of 8-10 reps (B)

Dips : 3 sets of 8-10 reps (C)

Straight bar curl : 2 sets of 8-10 reps (B)

Push-ups : 3 sets to failure (C)

Tuesday: Cardio

Sprint Training (High Intensity Cardio)

Wednesday: Back

Dumbbell pullover : 3 sets of 8-10 reps

Close grip pulldown : 3 sets of 8-10 reps

Wide grip pulldown : 3 sets of 8-10 reps

One arm row: 3 sets of 8-10 reps

Barbell deadlifts : 3 sets of 8-10 reps

Body weight rows : 3 sets to failure

Thursday: Shoulder (S) & Triceps (T)

Shoulder Dumbbell Press : 3 sets of 8-10 reps (S)

Side Raise : 3 sets of 8-10 reps (S)

Side Delt Cable Raise : 3 sets of 8-10 reps (S)

Reverse Dumbbell Flies : 2 sets of 8-10 reps

Triceps Pulldown : 3 sets of 8-10 reps (T)

Lying Triceps Pullover : 3 sets of 8-10 reps (T)

Seated Dumbbell Press : 2 sets of 8-10 reps (T)

Friday: Rest Day

Saturday or Sunday: Legs

Squats : 3 sets of 8-10 reps

Narrow Leg Press : 3 sets of 8-10 reps

Leg Extension : 3 sets of 8-10 reps

Stiff Legged Deadlift : 3 sets of 8-10 reps

Leg Curl : 3 sets of 8-10 reps

Calf Press : 3 sets of 8-10 reps

Calf Raise : 3 sets of 8-10 reps

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This would be my routine for the next 6 weeks.

It is based mostly from Dorian Yates program with some minor adjustments and extra sets:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

Current body weight:
58-59kg

Target body weight by the end of December:
60-61kg

Song recommendation of the day:
Skrillex - First of the Year