hi..im duayne. and im just new here... im sorta kinda like a semi beginner in lifting weights.. i started lifting weights 3years ago. but stopped after a year. then i came back lifting again only this past 3 months.
also, i stil have some of the cuts and muscles that i develop 3 years ago.. but my problem today is, i cant get enough mass (or should i say, i dont get fat/bulk).
im into protein diet right now (egg white, tuna, oatmeal), but still i dont get enough mass. im not into supplements as of now. :P
questions:
is the beginners workout here still applicable for me?
if im goin to do a 3day split, do i have to lift heavier weights?
what is a good 4day workout (mon, tue, off, thur, fri, off, off)?
how do i do a right protein diet? what to eat and how many time a day, and how much do i have to eat?
thanks...
-duayne
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