well i just start a week ago. like only 3 workout sessions.
only after doing squats my legs feel them.
did military press and chin ups pendlay rows. and now i feel fine. like i could go do another workout.

Im curious, how much poundage did you press, how many chin ups and how heavy was the pendlay row

i see youre doing SS.
if your overall goal is bodybuilding/physique related, i discourage you from using that program. just stick to a 3day split.
seriously, save yourself the time that i couldnt.

Pendlays. Boo.

Guys....my body fat is about 20-25%. In order to really get those muscles out, I have to run a lot more??

For now I should just focus on cardio more often?? Very frustrating seeing my flabby triceps....

Don't look at them then.

Have you heard of these things called stickies by the way? They're not a new concept.

Hey guys, I have been lifting for about 6 weeks now and recently looking in to darklight's post on the "Starting Strength" program. I'm thinking of embarking in to the program but I'm just curious, what are the effects, pros/cons if I were to modify the routine to 8 reps? Will it in anyway retard the program?

Hey guys, would appreciate your opinion on my Low Carb Diet for my cutting phase.

1.2-1.5 protein/lbs. 0.35-0.5 fat/lbs and I fill the remaining with carbs. Current weight of 150lbs.

Meal 1
40g Whey
156 kcal, 3.3g carbs, 32 pro, 3 fat

Postworkout
30g whey
60g Oats
4 Eggs whites
387 kcal, 38g carbs, 43g pro, 8g fat

Meal 3
150g sweet potato
150 chicken breast
Veges (Bean or Broccoli)
1 tbs of extra virgin olive oil
425 kcal, 32g carbs, 37g pro, 15g fat

Meal 4
5 Egg Whites
2 Egg Yolks
1 slice of low fat cheese
210 kcal, 4g carbs, 25g pro, 11g fat

Meal 5
120g Salmon
Veges
1 tbps of Peanut butter
345 kcal, 4g carbs, 30g pro, 22g Fat

Meal 6
150g chicken breast
20g Almond
Veges
275 kcal, 4 carbs, 38g pro, 11g Fat

Total: 1840 kcal, 99g carb, 207g pro, 69g fat
(Note: I excluded the kcal for the veges in here)

Maintenance Calories: 1950 kcal

Q: Should I reduce my kcal each week? What do u think of reducing around 100-200 kcal per week for 4 weeks. How would the protein and fat ratio be like for a low carb diet?

Please critique. Thanks.

This post has been edited by NaDou: Mar 11 2013, 10:19 PM

look good.
i said "look" good coz u didn't mention ur height. so we don't know about ur maintenance calories.
and what your purpose of this diet? bulking or cutting? without this, hardly for us to give any opinion.

Added those info in. For Cutting as it is a low carbs diet. Thanks

Bolded bit: include everything in your diet into your calculations, no point tracking macros/calories but excluding certain things. And your macros look alright. Monitor your weight for a week, and if you lose about 1lb or so, stick to what you're eating. When weight loss begins to stall then adjust accordingly either by lowering calories or increasing cardio. I would say increase cardio as it means you can somewhat maintain satiety and get into a deficit.

yes cardio is very efficient for one to get fit, lose weight and shrink the body size but not for muscle mass. the more muscle mass you build the more fat that your body will burn them. lift weights, shorter rest in between reps and sweat. you can also watch some videos on youtube which teach you 5-10mins belly fat burning cardio

Does it cost a lot to have this meal plan?

I'm always eating below my BMR. Will this be bad for my muscles? Will it get depleted by the body? Maybe I should eat below my BMR but eat more protein to ensure my muscles are maintained.

Basically when I'm at the gym. I'll do 30 min of cardio on the treadmill then move on to weights. Got 2 goals to achieve so far. 1 is to get those abs and in the meantime work on my arms and chest to get stronger.

If BMR, yes. If TDEE, depends. If too much, it's bad. If just a lil bit lower, for weight loss is good.

fat burn as a whole meaning u cannot target to burn a specific part. since u got high BF% u should do more research on how to burn BF%. trust me if u wanna get stronger u should lift weight first only move to cardio. this way its alot more efficient.

ps : cardio is not the best way to burn fat.. *raise your metabolic rate

This post has been edited by law1777: Mar 12 2013, 03:31 PM

I have about 20% body fat. Actually my primary goal is to build up stamina to run more.

I'm 180 cm (6 feet tall I guess)

Weight 100kg

My arms are pretty big so lifting heavy weight is manageable. As for now, focusing on triceps more. Kickbacks should be good right

hmm sounds like u want stamina more than u want a lean built body with nice shape. well i dont think u need to lift weight to make u run more

I want both but stamina first