Okok, thanks bros. I squat high bar, but the same logics should apply right?

Toes pointing outwards to activate the glutes..

what hole? Or which hole? Lol.

Back to the topic, depend on your mobility, toe positioning outward do potentially causing you to have excess external hip rotation and injured the hip flexor especially if you squat deep.

Anyway, it could be the stance, feet position, bar placement, mobility issues or that hole that causing the issue.Film your lifts and check the form from time to time.

Hole = the bottom position, thought it is commonly known...

Thanks for the advice

Hi,

I don't really know about body building.
I started to do gym since August 2016. I did it 3-5 times per week.
What I did were jogging 10-15 mins, weight lifting, chest, leg and others. Normally will do 1.5 hours.

Food:-
Morning - Fried Mee with a fried egg or 2 loaf of bread mixed with strawberry jam and fried egg + coffee with 1 teaspoon of sugar
Afternoon - Less rice, 1 vege, 1 tofu, 1 meat
Night - Roller oat mixed with milk and 2 teaspoon of milo
Remarks:- Sometime will eat those high calorie, fried oily things with fren/family... (Once or twice a week)

From 5/8 - 29/11,
Weight drop from 84.5 to 81kg,
muscle mass grow but not much, i cant rmb the exact figures,
fat mass fall but not much too...

Aim:-
1) Lose fat
2) Grow muscle

Questions:-
1) I think my result not really good, anything I can improve?
2) Shd I take whey protein shake?

To all expert here, appreciate if you guys can advise me moving forward to achieve my fitness goal; to be muscled lean & I'm avid runners.
Not so ultra-runners but at range of 10K ~ 21KM la.

Some say those two wont come along; if you're runner or marathoner, you wont get good physique as gym dude.. vice versa.

I did run 5KM on (3-4 times per week) and do some body weigh exercise usually after my run (pull, push, core and legs) & once awhile hit a gym to do some lift (5X5stronglift; squats, barbell, dead lift, and so) and some times plays sports as well (futsal, badminton, basketball..)

I'm now at cutting phase.. 170cm, 72kg, waist measured 30-31', body fat measured 13% (used to be 84kg and 17-18% body fat early this year.. it already been 1 year since I started..)

I dont have proper meal diet; always choose protein and fiber diet, less carb intake.. but calculated my caloric consumption intake, always try to be at deficit side. i drank a lot of plain water & in additional to what i eat, i had my protein whey (1 or 2 times per day, 24g protein per serving) usually early in morning and after workout.

I not sure if i did it right, or need to further improvise, So to all body builder expert here; gladly if you guys can suggest or comment.

Again, my goal is to have a tone and defined body; which also need to align with my running activity.

Thanks in forward

Yes / no

This guy, runs 10km


two wont come along
Yes when you want to be elite and you need to choose one path and go hard.

once awhile hit a gym
Indirectly, it means your result will also once awhile

On the caloric counting part, is similar concept to your running app. You log your pace, elevation every time you run, so know have clearer picture which part is lacking if you don't get the result you expect. And you have more data to determine what you should be working on to improve. Without those data, you can only go by feel which is dangerous because feel can be easily manipulated. To me logging stuff is a way to get to know your body better, everyone works differently, you can only know by try on error with method that people tried previously.

Bear in mind running does burn quite amount of calories, so you will need to fill those calories up if you want to bulk. After all it is the deficit and surplus that matters.

By no means, im no expert, im just a regular that trying to increase my post count

This post has been edited by helven: Nov 29 2016, 08:05 PM

my squat has plateaued for few months. my other presses e.g. chest press, shoulder press, deadlift are all growing..basically everything but squat..stuck at around 50kg

i've tried to do leg press and it's growing as well. (from 40kg to 100kg, 2x10)

any pro tips? everytime i do squat, i can feel it's very intense and DOMS the next day. but i just can't gain any poundage on squat.

I need help guys.

I have been on a cut ever since 2015 May but the process is real real real slow on fat loss. It seems like there is no progress at all but I kept on. At 1400kcal average I broke PR after PR and I was happy with that.

Up till beginning September 2016, I plateau on all my lifts. I got fed up and decided to eat 2000kcal on 2 days of the week,1400 on other 5. I deloaded all my major lifts by 5% and I work back up. I broke PR again and able to add 10kg on DL SQUAT and 15kg BP respectively. My lifts are all more efficient, intensity is high with 40 sec rest in between sets. Body fat dropped like flies suddenly in mid September. I can see 6 packs coming out visibly with potential another 2 at the bottom.

All is weeks before this is good...until Now, up till today, I have not break any PR since 4 weeks ago, my other small lifts are getting less effienct. Body just cannot recover in between the sets. Lifts are less efficient. I cant even complete my last PR for DL and squat. Body fat loss seem to have plateau too.

So I need some opinion. My volumes are high. After 1 hour in gym in the day I will have like 50 chin ups on back day at night, 100 push up on chest day, etc on other days as touch up. I even have some isolation lifts on "supplement saturday".

I want to lift heavy, I want that 8 packs. I can eat. Unfortunately I am mesomorph. I get fat very easily.

So, do I:-
1) cut volume maintain food?
2) maintain volume add food?
3) cut volume add food?
4) any other alternatives?

I sleep enough for 7-8 hours. I watch what I eat.

This post has been edited by lingleeyen: Dec 5 2016, 03:36 PM

Whats your current weight bro?

Last saturday when I weight myself it was 67.5kg.

My best lift stats are as below:-
DL - 155KG
BENCH - 100KG
SQUAT - 152.5KG

All are 3x3 by the way.

My first bulk was dumb. I thought i could handle 2700kcal from my BMR 2100 at that time. In the end I got fat and weight shot up to 80kg from 72kg in 8 months. The wrong calculation on food type calorie did not help. What is my BMR now I don't know. When I was eating 1400kcal weight stagnant at 72kg for very long. That breakthrough to loss 4.5kg only came in this recent 3 months. From no abs to visible abs.

My musle recovery are fine btw. Very rare I have DOMS.

This post has been edited by lingleeyen: Dec 5 2016, 06:48 PM

Bro, there can be many reasons why you are plateauing. Looks like could be due to volume, are you still cutting? I feel that 1400kcal is too low. With that amount of calories, I wouldn't be able to increase my lifts and recover properly at all. I will feel like shit most of the time.

If I were you, I would try to slowly increase my calories while maintaining the same volume. maybe 100kcal every 2 weeks? if your weight is still the same... maintain the same approach until you start gaining weight. after that, maintain that calorie for a while. If you wanna cut then drop the calories slowly again and vice versa.

Depends on your goal man.

Getting close to genetic potential edy. Gonna be slow slow real slow progress ahead.

I am still cutting. Maybe for another 4 weeks. I have not achieve the look I want. I am planning to add total 1000kcal a week average 140kcal a day, deload my main lifts and work it up again. Keep the intensity at 35 sec between set. Just like what I did when I add that 600kcal for 2 days. My bench press is still going up though. Hopefullyit will work.

35 sec interval between compound lifts? Im not sure why would u wanna do that... To maintain fat loss?

What are your macros like?

35 sec in between other lifts. If I can do 35 sec between compound lifts I will do that but I cannot cope with that. Compound lifts of 3 sets normally will take 20 min total.

At 1400kcal, macros will be P 140g F 60g C 70g. Raw salad vege is free food. I don't count those calories. Refeed on carbs on a bowl of noodle/ rice on days I have 2000kcal.

How frequent di you train? U did not mention cardio? Skip totally? If you do, then incorporate back cardio workout. Not for fat loss but so u can eat more. U shud know how low carbs over extended period of time will do to yr body.