I lift 14kg for biceps.(i usually put more emphasis on biceps and less on triceps and abs.) Following is my daily schedule: Morning: At 7:40am 3 egg white, 1 cup of tea(it also contains milk) with chocolate biscuits containing 24g trans fat.(Maybe its trans fat,chocolate biscuits are my weakness:( ) I go to my college and come back at 12:00am. At 1:00pm 100g meat 1 cup of tea(it also contains milk) with chocolate biscuits. At 3:00pm Banana shake 200ml or more. At 9:00pm 1 pakistani roti with salan. 11:00pm 150ml milk
One more question please,how many sets for how many exercise for hypertrophy.