oww my bad..

now i understand, i think..

means i need to bulking first right?

thanks dude, really appreciate that..

correct.

i still find it hard to control my diet ...bulking from 68kg - 84kg ...before BF 11% after BF 23% ...i think most of the 10% BF increase went to my tummy...

and how much muscle mass do you gain throughout the bulking phase? if you got a great amount of muscle mass, than it is good. but if it is 75% fat and 25% muscle mass, than you should have a 'cleaner' diet.

i'm probably stating the obvious here..but the biggest challenge most malaysians have when it comes to bodybuilding is the diet.....
tempting food all over the place....hence bulking is a damn dangerous game to play...
BUT!!! no excuse...

yeap, I know what you mean. sometimes I wanna kill my friend (who I'm struggling to assist, being miles away... lol). watching his facebook page with all kinds of greasy crap uploaded, then he says to me "cannot lose weight la..."... yeah, OK buddy

possible to cut if eat normal economic rice? not the greasy type la.

look at christian bale...

there is no use to have 6 pack when your body is skinny... not proud at all...



put some mass... and you will look delicious

What's the use? He get to that anorexia and got himself a few millions dollar for that film. But then, he is doing what he does best which is acting. Why don't you see his body in Dark Knight series?

yes, his body in dark knight was nice... but i prefer his body in the second picture...

thats why i said need to put some mass to body... the 2 picture i showed are from the same person... both christian bale... when he is skinny... he has his six pack... its visible... but not nice... but when he put mass to his body... the six pack looks wonderfull...

This post has been edited by myxzspzlx: Oct 15 2012, 04:58 PM

hey guys went through this whole sticky..thx a lot for the info...cleared all my doubts but except for one...okay i know that your six packs wunt be visible till u get rid of ur body fat to maybe about 10-14%...i have some belly fat which im working now to get rid off..my question is if i do ab workout now will it have a negative impact on my stomach...coz some say it will push my stomach out or sumthing like that...is it true...coz if it has no effect on my tummy, im planning to do ab workouts as well to start strengthening my core so once my body fat is low it will be visible....sugestions and opinions guys..

Push your stomach out, what do you mean?
Like your abs sticking out, as if you're flexing forward to stick out your gut??

i would just like to know whether i can do ab workout now even if my body fat is high...

You can but it won't show.
People get frustrated because no matter how much ab workout they do they can't seem to make the 6 pack happen, or that their abs get bigger without the 6 pack showing.
That's because your potentially good looking 6 pack has been developed under that thick layer of fat, but it cannot show itself. Having thicker ab muscles but with just the same amount of fat may make your midsection appear bigger. Just keep working on it and lose those fat. Watch your diet, and a few INTENSE cardio wouldn't hurt. I have to emphasize intense because a lot of people lose muscle when they do cardio, when the problem is that they spend time on it for too long and do not reach enough intensity fast enough. To get my heart rate to the ideal rate (~75% of max heart rate), I'd do pushups (harder variations, like diamond, typewriter or plyometric....even pullups) or anything else with medium intensity for about 5 minutes, before I go for a fast paced jog. In total I spend only 20 or so minutes on cardio. This depends on your level of fitness to start off so be careful not to push yourself too hard. If my cardio falls at the same day as my workout I do cardio after workout and make sure that in total (plus workout) it does not go over an hour. I have been doing cardio along with my workout ever since I started working out. Still gained 11kg of lean mass in a year, and I'm an ectomorph. I am still quite small for my height but I'm getting there.

The easiest way is to control your diet while doing your regular workout. Both ways work but I prefer doing the cardio as it builds cardiovascular health and an overall better athlete.

This post has been edited by tunertoobe: Nov 5 2012, 01:12 PM

ok ive 1 question. lets say im done with my cutting phase n got shredded, but unfortunately im not comfortable with the size (smaller than i thought). do i have to bulk up again or just keep on lifting weight with proper diet?

So you want to get bigger?

Bulk and cut again. You will find that most serious body builder go through that cycle - that is how it works.

Alternatively, do a lean bulk (some people detest cardio so that would be your choice if you don't want to cut).

QUOTE

or just keep on lifting weight with proper diet?

This is maintenance or lean bulk.

Research then choose your method. Good Luck.

from my limited knowledge with bodybuilding routines, you would be at your weakest at this stage if you've completed your cutting phase and are shreadded (<10% bodyfat for males).

therefore, you cannot be expecting to lift the same amount of weights as you did pre-cutting and as such, your poundages will need to be dropped back maybe 10-20% and then from there slowly increase your poundages as you increase your weight. keeping fat gain under control would be your main concern here and as such, you might be better off going for a cleaner bulk focussing on getting in maybe 20% more calories than your maintenance.

if you want size, skip cardio in the forms of long distance running and all that. just take 20 min walks every other day. if you have a dog, you can walk him/her as part of your cardio.

i dont hv a dog. can i walk my fish? hehehe.. just kidding. great advice guys, thanks! what about 15 mins intensive running post workout? will it 'eat' my muscle?

He answered you already.

And DONT do intensive cardio after weight training!!! You risk catabolism-bloody counter productive when you are trying to bulk. If you INSIST on doing cardio right after then keep it low-moderate intensity. It can assist a little with recovery..

Besides, why on earth do you want to run intensively (unless you are a runner?) when you are trying to bulk if you don't have to?

I'm looking for gym buddies or partners in Bandar Tasik Permaisuri, Cheras, Kuala Lumpur. I'm a beginner and for those who are looking for partners can e-mail to me via aswadikl@yahoo.com ASAP.