Well, obviously no man. The 'compress' biceps is just like what you done for all the curls. Is that when you do the concentric movement, you are 'compressing' them muscles.

Just look for the logic here. If you said that by doing it would stunt your muscle recovery, I shouldn't walk after I've done a leg workout right?

The flabby part should be a good indicator of you are losing fat. That part of your body becomes flabby because of the stretched skin.

Sometime less is more. If you become too greedy to have everything in a short time period, maybe you won't achieve even one goal. Remember, your body need a rest too. If you do exercises without having sufficient rest, your body might take the tolls and it will cost your dearly.

As long as you have calorie deficit in your diet, your body will burn the required amount of fat in your body as fuel. But remember to not to have too much of calorie deficit because your body will start to burn away those muscles thus lowering your body capability to burn those fat.

Try to read some of the threads here man. Your questions have been answered like so many times. That is why people are ignoring you. Do some comprehensive readings because if you are asking that kind of questions, you would start to ask more questions and we don't want to spoon feeding here.

No offence man.

Sleeping is not a requirement for losing weight. You need to have a good exercise routine and a balance healthy diet. That is all. Maybe sleep is contributing a bit to the fatness, but I doubt it contribute much.

It means that your lean body mass is increasing and your body fat mass is decreasing. It always happened to most high body fat beginner whose started to weightlifting.

Do you eat peanuts as I advice you to?

What do you mean by 'getting used to'? Are you not experiencing DOMS like you do the first time? Then it is good. Are you not losing weight as fast as you always do? That is bad but it is not your routine's fault but it is your diet. Hope you can give more detail on this.

What is your goal actually?

By increasing your muscle mass. Muscles mass contributes a lot to metabolism value.

You lose fat while gaining muscle. It always happened to beginner who have high body fat percentage.

You are doing too much in a week and by adding that night HIIT/kickboxing, you are putting a lot of stress to your body and you didn't have enough time to recover. Pro bodybuilder might get away with this because they have the steroids, to faster the recovery rate for the body. Even most of them only train one muscles group a week, avoiding overtraining.

I don't know about the effects of overtraining but it seems that it is a very bad thing to happen to the body.

p.s: sometimes, less is more.

This would be the cause of muscle loss.

not BMR. It supposed to be less than TDEE @ calorie maintenance. The TDEE value can be get by multiplying BMR with activity level according to Harris Benedict equation. Eat minimum of 80% from your calorie and eat at least 1g of protein per 1lbs body weight.

It is ok to split however you want to split but having not a single day for complete recovery is somehow putting lots of stress and fatigue to your body. True that you have 2 days in between the same muscles group exercises but the accumulated fatigue is always add up regardless of what muscles group you are doing.

My suggestion would be a 4 days split:

Monday :- Chest, Triceps
Tuesdays :- Biceps, Back
Wednesdays :- Rest day
Thursday :- Shoulder and Abs
Friday :- Legs
Saturday :- Rest day
Sunday :- HIIT / Kickboxing

p.s: it is just my 2 cent thou

Well I'm guessing that you still have a need to go to the gym everyday. Why?

1. Abs are the same as with every muscles in your body. It doesn't have better recovery rate than other muscles nor you need to do it everyday.
2. Yes you can. Alternating a triceps exercise with a biceps exercise is a good idea.
3. Not giving your muscle enough rest.

p.s: If you can do kickboxing after a leg routine, then you didn't do enough for your leg.

You make your own routine? It seems so because it is not organize and squat and deads on 5 consecutive days even on the leg day. What are you going to do for you leg?

1. Well, I tell you that you need to take steroid to build muscles. Else you won't grow any muscles. Am I right?
2. Sure you can. It depends on how you arrange your exercises. Just make sure that you target your biceps from all available angle.
3. There is no too much of a volume. It depends on your body. If you need a lot of volume to see improvement on your leg, then do lots of volume for it. What you need to do is letting them having enough rest. Can you run for 10 KM each day for 7 weeks without missing any day? Sure you can't right

Your welcome but it is totally my opinion. Just I want to stress out that do have at least ample time to let your body recover. Better safe than sorry.

It is ok if you know about what exercises you need for your leg or other muscles group. If you don't, you might create a workout which accidentally leaves out a single muscle thus making it lagging behind. I greatly suggest that you follow a well constructed routine depending on your goal; either hypertrophy or strength.

You can, if you do light weight squats. The most I can do is three days a week squat when I was on stronglifts; when each day there is only three exercises. Now, I only do squats twice a week and maybe a deadlift every fortnight. Include squats on your leg day and deads on your back day.

and...

nope. consuming more calorie than your calorie maintenance does.

Well how about, if you overtrain and you get injured? That would cost a lot of money too. On top of that, the gym membership still continue.

hungry level is not the indicator of high metabolism. by your logic, eating not frequently (3 meals a day) makes your stomach didn't automatically digest the food. Is it?

I guess that you ate a lot of kuih bahulu right? Hahaha. Just Joking.
Anyway, maybe you do store some fat on the waist area. BMI is not a good indicator of a person's physique nor his health condition. If you don't like your tummy being that way, you need to shred them fats off.

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Added on August 4, 2012, 3:12 amSomehow Antoine Vaillant 'secret' drink is warm water+lime/lemon. He said that it help with digestion and absorption of nutrition

This post has been edited by alien9: Aug 4 2012, 03:12 AM

Because sit ups is not going to reduce your tummy size

Sit ups, crunches, reverse crunches do help those abs muscles grow but if you had that layer of fat around your tummy, then it won't appear. To lose those fat, you need to have a better diet.