Selling OT !
btw i dropped 4kg
guess water weight

Arch a little bit, just enough for your hand to slip through
Aren't you supposed to load carbs on certain days? Or were you trying keto?

And what did I miss on the newbie thread about having too big pecs?

just wanna check with you guys.

i try not to overtrain, so i'm only doing 3 exercise for my back:

lat pulldown, db rows, deadlifts. all of it are in low reps and high poundages.

is this enough? or should i add more exercise?

is everyone feeling tired all time when cutting?
or i cut out my cals too low ?

cos i'm afraid there are parts of my back that i don't train.
nice. might wanna try your routine.
yeah. me too. feel damn exhausted in the office. thank god i can still maintain my strength in the gym.

For me i dont really care , i eat the same amount of protein, carbs and fat with a ratio of 40% 40% 20% on workout and non workout days. Just eat clean, train hard and rest hard.

Morning - This is where i take the most carbs, this is also my pre workout meal
Afternoon- Postwork out shake and 1 hour after that Lunch , Moderate Carbs with protein.
Snack- The same as lunch. Moderate Carbs with Protein.
Dinner- Same as lunch
Snack- Low Carb with protein
Before i sleep - Minimal Carb with protein. E.g Cottage Cheese.

My staple food

Protein - Chicken Breast, Kangaroo, Fish , Whey ( only for post workout ).
Carbs - Brown Rice, Brown Bread , Veg, Dextrode( post workout only).
Fat - Egg Yolk , Peanut Butter, Olive Oil.

Remember practice portion control also. Reason why i only take whey after my workout is because thats the time where the body needs it the most , other times try to eat whole food nothing beats real food.

Empirical research especially controlled trials (not talking about observational or behavioral studies) gives us a pretty good idea of what is true and what is propaganda. For example, the claim that meal frequency boost metabolism has been debunked numerous times by metabolic ward studies, yet that misinformation still gets perpetuated.
Supplement companies usually makes bogus claims which can't be substantiated. If they did cite a study, it is usually funded by them, with poorly designed methods and not peer reviewed.

Well I agree, we don't need to be talking about insulin and what not. That crap does not matter. However, there is misinformation being perpetuated, and I feel the need to address it. Probably shouldn't waste my time with it, but I guess like most people, I'm very sensitive to bullshit.

So If you're trying to say forget the nonsense we can't control and just eat right, train hard, then hell yeah! I agree.

Guys I just wonder a question about BB, can core strength training be consider as part of BB or it is actually is?

Okay thanks guys, but just wanna ask, my body fat is 20%, is it a bit too high? If I clean bulk then I should be losing my body fat % and gain muscle at the same time right?

I know we are supposed to eat more during workout days and eat less on rest days. But I notice I have been doing the opposite thing. Since I do not workout on the rest day, I have the 'spare time' to feel hungry and ended up eating more. Any advice on this?

hows progress? pics pics pics!

How do you usually prepare your veges? Boil or stir-fry? Its hell lot of works to do with vege..cutting, trimming, washing, etc etc. Meat is much simpler

Is it ok to work out twice per day ?

10 minutes after your weight training session is fine just dont go up to like an hour or so on your cardio on the same day.

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Added on March 12, 2012, 11:09 pm

Great job man. so whats your bodyfat around now ?

what IF I do it? will it shun my growth? as I like to push to failure

Yes, for BB point of view yes, we need to let it grow.

because I have a few friends who is from muay thai. His bicep,forearm is smaller than mine, but his grip,push is better than mine.

why? he push to the limits though DOM is present

5ever mirin

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Added on March 23, 2012, 7:44 pmHey guys any good isolation to add on my supplementary? currently doing 5/3/1

eg: 5/3/1 OHP, 5x10 OHP, 5x10 Pull Ups ( usually this will took me around 45 mins )

and Isolation

Preacher Curls, Zottman Curls and BB curls

Db raises, some shoulder works

good/bad idea?

need the aesthetic looking now, anyways don't bash this is my first time
doing ISOLATIONS after finishing Stronglifts and this is my
third month on 5/3/1, just need to waste my time extra 30 minute because
my hostel and gym is very near Lol