I find it weird when guys come in and say they do so and so then asks us if it's enough.

Man, we cant tell you if it's enough. Why don't you tell us after going through the w/o how do you feel? If you still feel like you can run a mile, the answer is obvious. If you're dragging your ass out of the gym, then again, answer is obvious.

i do 5 exercises, 2 sets each. sometimes i dun do dead. switch them around. back has too many exercises to play with.

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

how is your diet looks like

what are your cals intake now?
looks fine to me

Hi guys, need some little help here to start my journey.
Some brief introduction, I'm a fatty, not always a fatty but since 3 years back due to the lack of exercise and massive appetite, supper and leg injuries.
I'm 21 years old, my height is around 178cm-180cm and I hit 90kg this year (2012) and that's the time I tell myself I have to start working out, even my 5 years gf is complaining already.
So here's the question,
1.) I have leg injuries around the hip parts. I'm not sure what part it is, it's not consistent, sometime pain sometime not. I can jog no problem for today and tomorrow will walk like a crippled man for only 5 minute warm-up jog. << One of the reason why I stopped exercising. What cardio I can opt for instead of jogging? Cycle?
2.) How should my diet be? I think I have a low metabolism rate too, or maybe low-mid, not too sure. I mean how should I eat (my target is of course cutting my BF to below 10% and with a toned body, not too big, but bigger than just lean.)
Something like this?

3.) I'm a veggie-hater (I DONT EAT VEGE AT ALL EVEN A LITTLE) , I know it's not good but I know I have to change already, any recommendation for a starter ? Which is not too heavy on the taste? Should I go all veggie for diet? Of course with proper protein intake (eggs?)
4.) I'm a smoker for around 4 years, will it affect my cardio? I know it definitely will but it's really hard to cut it out completely in a short time, so can I actually smoke less and still do cardio ? (Getting lost of my point -.- but I hope you can understand, not a good English speaker)
5.) How to count calories? This is seriously bugging me, people say keep your calories <2000 for example, the problem is I don't even know how to count it. Say nasi lemak, how do you count in accurately?

Hope someone is kind enough to answer all my questions, would be really appreciate it! Thank you in advanced.

Looking forward to join you guys when I'm all ready and start my journey ;D

quick question guys, how many warmup sets do you guys do with SS?

say my 5RM for squats is 200lbs, how should my warmups be like?

also do still do warmup sets for my bench and deads?

Hey guys, im facing a serious problem now. Started cutting for about 2 months and managed to drop around 7 kgs ( from 97kgs to 90kgs). Right now i'm still on the same weight and its hard to drop. I tried reducing my food intake and yes i did drop a bit (88.5kgs) but once i continued to eat normally, my weight increased back to 90kgs. Any advice ?

but i assume that your bf% is already low right ? i really dont know what to do about my situation.

I followed his program last year but was using light weights as I just started training.

erm hi guys.hope this is the right thread to ask.if not pls redirect me to the right one

im 23 and currently down to 68kg from 77kg in a year.not eating properly i guess since started working.
i work out then but nutrition wise i just eat lots tuna chicken etc2.results are there but not really significant.and now im 68kg and slim and skinny again.

im more into body toning and a bit of mass gaining.what would u guys recommend me for supplements?protein and fat burner?

thanks

Is this the only thread youre reading? Theres a supplementation thread in this section. Do your own research.
Celltech and nitrotech.

Hmm, i WAS bulking, but im planning something right now. Am somewhere in between. Ive recently been adviced on how i should progress from here on and im still grasping on the idea.

Plus im joining a 15 km run. No way in hell im gonna bulk atm lol.

You bulked too aggresively imo. Cutting shouldnt be all that hard.

Well, I guess technically with less you still get gains..

But look at it this way, the amount of protein intake determines how much muscle you gonna build. Taking lesser than maintenance however will cause muscle loss?

Would rather have a protein surplus than lack of it.

leg day today

after watching and reading dave tate's stuff ive managed to increase my squat from a pathetic 170lbs to a decent 200lbs x 4 in a day, on a cut and empty stomach no less.

mind=obliterated..dave tate is a wizard.