23/10/2012 I did my first workout yest and i am starting from scratch , i am not adding the barbell weight as the gym doesn't have standard Barbells the one they have is abt 17kgs and the only place to squat is the smith machine , i know lot of cons but that's the only gym i can afford and at least i'm squatting right ? My diet well its more like 50% carbs and 25% of fats and proteins ( around 100gms ) consisting mainly of milk , soy , cooked vegetables , peanut butter etc . DAY 1 SQUATS 10KG 5X5 BENCH PRESS 10KG 5X5 ROWS 10KG 5X5 Tomorrow is Deadlift day lets see how that goes .