thanks, know any useful information or sites / books about meditation , and breathing techniques?

I would troll amazon.com and search for books about meditation and read the reviews. I have purchased a few over the years from there, but the greatest information ever was given to me by several different yoga instructors. I would ask a few of them if you know any.

My diet nowadays only consists of
wholewheat bread with either eggs/tuna/crabcake salad inside it
apple slices, banana, grape, peach
sweet bell peppers
carrots
brown rice
and chicken (its deep fried sadly)

My buddy SimCity gave me a couple suggestions on my dietary but its been like a week and still haven't had a chance to follow it to the dot yet.

What would you recommend for me to take and stay away from?
Can a poor diet prevent me from going higher in weights?

Also what would be the average weight a guy my age/size should be working on each workout? Because I'm going to a small gym + early morning, I don't meet up with any trainers or fellow gym members to ask around.

would skullcrushers give good results as well?

For the diet, follow the one illustrated here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide


as far as the exercise routine goes, you just need to do as much weight as possible in order to work your muscles sufficiently. In other words, if you are able to get 6-8 reps at maximum effort, that is good. If you are doing 15 reps and easily able to do more but you stop, that it not good. The amount of weight you use depends on your strength. The only way to get stronger is to gradually lift heavier and heavier weights for more and more reps. Right now you can try to start out in the 6-8 rep range with maximum effort so that by the 8th rep you are at complete failure.

yes but they do not isolate nearly as well.

For an hypertrophy routine, what would you suggest if i do 2 a days and 4 exercices of each muscle

1: Chest / Bi
2: Back / tri
3: Legs / shoulders

With the routine you posted, it has like 8 exerciecs for each muscles and its too time consuming for me

Thank you so much for your help Raynor, I will come to you again later for further questions ^^

Take the existing hypertrophy plan and do the FIRST 4 exercises for each muscle group. The exercises are listed in the order of importance.

can asparagus provide all the daily greens i need? I eat about a pound a day