It's typical to not get as much depth with a low bar squat compared to high bar but you should still be able to get to parallel at the very least. Switch to a high bar setup and see how things go. It's likely a mobility issue if you still can't get past parallel.

Many thanks, that helped

No joke, brah. I've had friends who could only get a bit lower than a quarter squat before falling forward/backward. Their mobility was that bad

No worries.

This post has been edited by -Dan: Sep 4 2013, 10:16 PM

......

First world problems =.="

anybody workout at Kota Damansara area>?

afaik there no rule of stating that your toes cannot past your knees on squat. Since each of us has their own build and mobility, it will occur one way or another especially when doing ass to the grass. The important thing is to go at least parallel or below to prevent the stress on the knees.

Several things that I always keep in mind when doing squat are that to always push the knees out, press on the heels and keep the body and back tight. As the low bar vs high bar I also dont have much idea but here is one of my bookmark when I started to do squat few months back.
http://nicktumminello.com/2012/05/back-squ...w-bar-position/

I also have some mobility where that I cannot narrow stance since my heels will go up on descending and I will have stability issues. So I take a little bit wider stance than shoulder width to solve the issue. Currently learning front squat and find out it is much2 more challenging than back squat.

Thank you sir for the tip and the link.

anyone interested in on whey 10lbs double rich chocolate? letting go for rm 300 on behalf of my friend . thanks

I kinda knew it in my guts. But I'll throw this question out there to get confirmation.

2000 calories for a 175cm, 74kg with around 20% bodyfat. Too low right?

i was wondering did anyone use that suicide grip when doing barbell bench or any kind of exercises?

Don't you think there's a reason it's named that?

Squat and dips. Felt more natural to me.

1) No male should at any point in time be under 1500kcal.
2) Whether or not 2000kcal is too low for you, depends on you. Some people have better metabolism, some people don't. Some people diet on 400g of carbs and it's considered low to them and some people have to diet on 50g of carbs and that's still too high. It all depends on you. It's all about how your metabolism works and how it adapts to your long term caloric intake, bodyfat settling point and Non-exercise activity thermogenesis (NEAT).
3) Are you gaining weight or losing weight on 2000kcal? If you're gaining and your goal is to lose, then it's too high, if you're losing and your goal is to gain then it's too low. If at any point you think your calories are too low, check point #1. And don't make big jumps, make sure it's slow steady deficits and surplus.

Thanks for the info man. I've read about those already and I'm not gaining weight. Though my situation is as follow.

- I can see gains. Pecs, arms and legs. They're getting slightly bigger.
- My scale is not moving much. Pretty much 73-74kg.

I've further read about this and some people call this "re-comp"? Gaining while losing fat. I guess I should up the food intake then and/or have some supplements for the ease of consumption.

Edit: Oh ya, and I've been working graveyard shift for almost a month. I counted my daily macros, it's lingering around 1600calories or so. Damn. I need to up my food intake during the night then.

This post has been edited by GameFr3ak: Sep 7 2013, 05:46 PM

Weight yourself out everyday, for 7 days and find your average weight, do this over 2 - 4 weeks and compare each week's average weight in. Then you will know whether you've gained or lost.

What I'd suggest you do is, if you weight remains, try adding 5-10g of carbs OR 3-5g of fats. Then see what happens next week.

Go to youtube, look up 3DMJ and biolayne. Watch their lean gaining, fat loss, metabolic adaptation videos.

I've neither gain or lost weight for sure(though I've noticed some muscle gains). I've been monitoring my weight for over a week. It fluctuates around 73-74kg. I started at 70kg or so but that was quite sometime ago. Looks like I've plateau at around 74kg. I calculated what I usually had for the day and it looks like I'm only at around 130-150grams of protein where as my target is around at least 163grams.

My average fat per day is around 37g and carbs around 170g. Prolly should up my fat a lil.

Will it be possible that I'm going through recomp (some newbie gains + some fat lost) or I'm not having enough protein?

This post has been edited by GameFr3ak: Sep 7 2013, 10:10 PM

Guys, something went wrong. I did shoulder workout last saturday (2days ago). (military press, etc)

And my left bicep got sore.

It's my chest and triceps training today, i cant even finish a full set of bench press. i tried other workout, cable fly, etc. Cant even finish a set as well. My left bicep is still pain. Instead of wasting time in the gym, i left. When i drive, i can feel my left shoulder joint literally dislocate when i turning the steering. And now i can voluntary 'dislocate' my shoulder joint and feel the clicking inside.

I cant stretch both of my arm straight now. Right hand straight. Left hand straight for few seconds. and "tuck" dislocate. LOL. i dont feel any pain. at the joint.

whats going on? :/

Monitor your weight longer. Water fluctuations is inevitable. I can't remember the exact number but each gram of carb you take in, draws in a certain amount of water.

It's hard to say if you're going through a recomp. What I'd suggest you do is push your calories up over an extended period of time.

130/150 -> median at 140g P = 560kcals
37g F = 333kcal
170g C = 680kcal

Total = 1573kcals.

Are you eating enough ? You tell me. Either your track or you don't track. Work with ranges and don't guess. You're not good enough with eyeballing yet. As you go along, you'd probably have a better idea of your meal portions.

Key points
1) Add calories ( carbs, fats, protein) SLOWLY
2) Monitor your weight daily and average them out. Once a week is good, but averaging them is a more accurate reading of how much you weight
3) Track your macros properly if you wanna track them. If you're too lazy to track all of it, just get to the required amount of protein that you need and fill up the rest of your calories with carbs/fats.

Soreness is okay. Pain is not. If there's pain, tender to touch, ice it. Let the swelling go away. If it still hurts, seek medical advice. Non of us here is qualified to give you any medical advice. And besides, no doctor would give you advice without doing a proper examination of whatever pain you have.

Thanks for the advices.

Would like to add that I've purchased my first protein supplement to help get enough protein in, between big meals.

Would monitor my progress for another week or two to see if there's any changes. If it's the same, I would up my calories with some sweet potatoes or some other good stuff. Yes, slow pace 300-500 calories.

This post has been edited by GameFr3ak: Sep 12 2013, 08:30 AM