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You might be lactose intolerant if the protein shakes are killing your appetite.
I used to have a small appetite and, although it's a lot better now, I'm still am not able to eat as much at once as I would like. The things that helped me are
1) Don't skip meals, you should eat regularly, whenever you get hungry. Because our appetites are small there's a limit to how much we can eat at once so 90 minutes is going to set back our next meal too, and if we spend another 90 minutes being hungry before we eat again we've had 2 meals in a time we could have had 3.
2) Find a better gym, where you can bench, squat and deadlift. These are by far the best lifts, when you start doing them regularly you'll feel like all the time you spent in the gym before you did them was a waste of time.
3) You have to eat more calories than your body burns to produce muscle. Toning and harder muscle is a myth and eating a caloric surplus will mean you put on muscle and far, which means your going to put on weight. You can minimise weight gain by not eating too much of a caloric surplus, which will reduce the fat you put on. But if I was you I would just focus on eating as much as possible, if you start getting fat you know you're starting to eat enough can consider eating a little less.
4) That routine looks way to advanced for you. I would recommend some variant of starting strength to most beginners, it'll make you stronger faster than pretty much any routine.
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If you dislike the gyms, try public parks - like Lumpini Park, or the ones inside the National Stadium/Chulalongkorn University (http://www.cusc.chula.ac.th/newweb/page%20sanam/fitness2.htm). Although, I don't do weight training so I don't know if you'll find what you're looking for. You could find other people with similar interests. Meet other people and tag along when they eat lunch so they would introduce you to different places.
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On December 01 2013 00:13 Kaeru wrote:Show nested quote +On November 30 2013 22:47 HereBeDragons wrote:
If you dislike the gyms, try public parks - like Lumpini Park, or the ones inside the National Stadium/Chulalongkorn University (http://www.cusc.chula.ac.th/newweb/page%20sanam/fitness2.htm). Although, I don't do weight training so I don't know if you'll find what you're looking for. You could find other people with similar interests. Meet other people and tag along when they eat lunch so they would introduce you to different places. Who said I dislike gyms? LOL! Where did that come from  ?
I meant the gyms' membership plans and stuff. You said you didn't want to commit to annual plans and stuff which is rather expensive. If you don't want to pay for those, then try out the public parks - it's free.
Also, there was an incident with one of the bankrupted gyms (I think it was called California-Wow) a few years ago. The owners' partnerships cheated on each other or something I can't remember and the company went bankrupt so all the plans people paid for 5 years/lifetime or whatever went down the drain. Every single branch shutted down immedietely and some people can't even retrieve their stuff from their lockers since the company shutdown and ran away. Gyms can be dangerous!
Edit, found it: http://www.nationmultimedia.com/national/AMLO-goes-after-California-Wow-management-30207843.html
I think also forgot to mention that Lumpini park is quite popular amongst foreigners, if you want to meet them.
Last but not least, read the news to know you're not going into protest areas before you leave your place
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On November 30 2013 22:00 Kaeru wrote:http://www.dymatize.com/products/gainer/481/elite-mass-gainer/That is what I am using. Gainers and protein is by the way very expensive here in Thailand and the selection is (from what I have seen) way smaller then Sweden. Show nested quote +1) Don't skip meals, you should eat regularly, whenever you get hungry. Because our appetites are small there's a limit to how much we can eat at once so 90 minutes is going to set back our next meal too, and if we spend another 90 minutes being hungry before we eat again we've had 2 meals in a time we could have had 3. Yeah, maybe I should focus on eating more often but smaller meals... Just make sure to never get super hungry... Even if it is a banana, some bbq sticks and a muffin? :D Show nested quote +2) Find a better gym, where you can bench, squat and deadlift. These are by far the best lifts, when you start doing them regularly you'll feel like all the time you spent in the gym before you did them was a waste of time. I don't have any good gyms available within a close range. And most gyms here are quite expensive and require 1 year sign-up. I don't think I will stay in Bangkok for so long... The gym I go to is just a few floors down from where I live, takes 1 minute to go there... Even if I can't do bench, squats and deadlifts I decided that this gym will be more beneficial for my training... I totally agree that bench, squats and deadlifts are absolutely superior exercises and missing out on them is really a shame... Hopefully I will get access to a better gym in mars when I move to another condo. When I trained in the national team we had regular tests for bench, squats, deadlifts, 8km running and VO2 max tests... Show nested quote +3) You have to eat more calories than your body burns to produce muscle. Toning and harder muscle is a myth and eating a caloric surplus will mean you put on muscle and far, which means your going to put on weight. You can minimise weight gain by not eating too much of a caloric surplus, which will reduce the fat you put on. But if I was you I would just focus on eating as much as possible, if you start getting fat you know you're starting to eat enough can consider eating a little less. Actually you can train to get bigger muscles or train to get more compact muscles. On the calories I agree and my calorie intake right now is way too low... I keep a training log, maybe I should start with a neutrition log as well... I have thought about it before but never took it serious. Show nested quote +4) That routine looks way to advanced for you. I would recommend some variant of starting strength to most beginners, it'll make you stronger faster than pretty much any routine. This workout is fine for me, I am not big or buff, but really not a beginner either. This routine is also really intense and I like that, makes me more motivated. I was lactose intolerance and felt it when I lived in Sweden, but I didn't feel it at all since I moved to Thailand... Maybe there is something different with the food?
I'm not surprised that powder makes you feel nauseous and kills your appetite. the long chain carbohydrates, egg protein, and "milk protein" (probablu including casein), along with the additional additives are a huge load for your stomach to handle. it's also 600 calories per serving. you should try and find a good quality, simple whey protein isolate (not concentrate) to supplement with. the isolate removes the lactose and fat from the milk so you are left with the fast digesting whey proteins only.
that dymatize stuff will take a toll on anybody.
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Get a stick and two little kids to hang from it.
Squats acquired.
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On November 30 2013 15:05 Kaeru wrote:Show nested quote +On November 30 2013 07:05 GoTuNk! wrote:
That routine is something a bodybuilder should be doing getting ready for a competition, it is in no way something you should do (since you are begginer lifting weights; that is, you can't squat/bench/deadlift properly) and specially cause you don't want to get "big"- The reason I don't do squat/bench/deadlifts in the routine are because I don't have access to that in the gym I am at (yeah sucks)... I have had training with olympic trainers on how to do squats and deadlifts at the time I trained Taekwondo. I am far, far away at being an experienced lifter - but I am not a beginner either I guess... The guy that does the routine, that's the body proportions I want - not as toned as him. That picture is obviously not taken off-season . Show nested quote +Provided on how hard you train and how your body weight composition, pizza and cake are ok sometimes. I might add in 2 days a week when I can eat what ever I want. Currently I stay 100% away from "unhealthy" stuff, I think this has been way too extreme for me since I ABSOLUTELY LOVE pizza, cakes and stuff like that. Think I had a snickers 2 weeks ago and that's about it when it comes to sweets...  Thanks, I'll read it tonight!
For nutrition, everyone has their own way. When i'm bulking i down 1000+ cals of milk and i'm OK with that. but whatever works for you. Remember to get enough protein and a fairly balanced diet + cals and the rest works out. If you want more mass, eat more, however you manage that is really up to you
As for the program, it sounds like a bad program for you
Honestly, i don't know your numbers but for someone who weighs 70kg, is probably quite ectomorphic (given your starting and now current weight), probably a full body workout routine 3x a week will give you much more gains in both strength and size
Either some variant of SS or texas or w/e (not smolov lol). For example, 2x squat, bench and deadlift a week each staggered over 3 days doing a heavy low rep (6x3) and a volume (5x5), and then filling your spare time with all the usual assistance (OHP, rows, pulls, dips, YWT, etc.etc.etc.)
The routine you posted is the kind of routine someone who has been bodybuilding for 5 years and want's to lean down to a competition would do.
Not to mention whomever you may be aspiring to (i don't know who) may or may not be on large amounts of gear (steroids or some variant) + has years of training + genetics behind him.
edit: also if your gym doesn't have the equipment for bench/DL/squat, it's not a gym. find a new one
Lastly, if you're looking for "toned and hard muscles" theres no such thing. You bulk, get big, and cut. If you wanna look like that guy, and i don't know what your BF%age is right now, but it sounds liek you're going to need to add another 8kg of mass and then lean out VERY CAREFULLY
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EPT
