Ive mixed whey with warm water around 65C and it is much harder to mix compared to room temp water and cold water

Lol who closed the gym etiquette thread? Btw. This samydavis. Very unhappy and troubled individual.

Feel kinda sorry for him. To the regs, try not to provoke him too much. I feel that he has a lot of underlying issues and is taking out his frustration out here from the way he gets so riled up at the smallest perceived insult.

Peace be upon him.

k enough of ur trolling.
u too seem to have some underlying issues as pointed out by dk...

guys need some tips. in my entire life (as far as i remember), my BF never lower than roughly 15%. issit possible to drop lower wit d usual diet? or i need do extra work to break d plateau.

I am not sure if I am doing it wrong but does anyone else feel like a bruise pain where the bar sits on the base of the neck? I noticed it when I was doing squats and even normally when I touch it, it feels like a bruise.

curently i start wit 20% caloric deficit. u mean later i shud bump up bc to 10% for quite sometime b4 see result? or i jus maintain at 20%?

Your program sucks. I'm being brutally honest. Not rude.

may i know whats wrong with it? too many sets/reps? overtrained?

how can i improve?

Usually, when weighing your food, do you guys measure it raw or cooked?
I did some reading and most people did it raw, if I were to make meal preps do I just divide the portion evenly after cooking them and get the calories number for each meal by dividing the total raw weight into the amount of portion I am making?

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.

Not all partner understand that kind of dedication we put in the gym. They think that gym is all about you yourself and what you do affect them.

1) Not supportive - They think it is all about you, you are self centered and you look at the mirror more than you look at them.
2) Neglect the family - That 1 hour you spend in gym, that 30 min you drive there and come back, the time you prepare your food can be used to help them wash their plates and look after kids, or wash the car porch
3) When you cook and watch macros - They will have less chance to eat the same food with you because they don't like the food you cook.
4) Less fun eating out - I can settle with a steak or 2 steaks but you can have the ice cream all by yourself. They will think what happened to that sharing of "sweetness" that we used to have?
5) Sleep early - When we are tired we want to sleep at 10 or 11. You want to start talking at 11. I no talk to you, you no happy say my training affected "our time".

Oh well, at least thats what I get when I don't have a supportive partner. To ladies or partner out there, this person slaved themselves in the gym to achieve what they want to achieve. In a way they are exercising. They are not out there jolly jolly drink beer play pool throw darts. Be supportive and talk about time management with them instead of accusing them this and that. They take great pride in what they achieve in the gym.

there is a machine in midvalley celebrity fitness, stand there and grab the handle

Those machine not accurate. Do you think it can detect your overall body fat by just grabbing the handle?

ya that shows BF% has to of cos be taken into context with muscle mass % also.
no point having 8% BF when muscle mass is like 20%...will probably look like malnourished skeleton

Heh told him it was impossible to have 62% body fat. That's crazy obese.

Anyway this has got me thinking - how do you guys measure your body fat? I admit I use the InBody machines for measurement but only because that's the only choice I have. Used it mostly for trending and tracking only.

after some googling, m gonna go wit Jason Blaha's ICF 5x5 Novice Program. lets see how it goes.

lol. no time to think n tweak here n there. 

or else u write 1 for me. need 3days program. main criteria is minimal works but optimal muscle growth.

Deadlift
I'm at 110kg for the past few weeks, but not because I can't lift it. My grip strength is preventing me from lifting more. In fact even with 110kg I find it really hard to complete 3 sets of 5. Usually my grip weakens at the end of the second set, and it gets very hard in the third set. I know about the mixed grip but I don't feel like using it in fear of busting my biceps if I setup wrongly. Should I start using straps? Feels a bit early to me...

First time taking a break this long, so I'd think I'd better get back with some noob programs to build some strength too.

Last tried to do a pull up, I can't even do 1 single pull up. I have been having a sedentary lifestyle for this 2 years, not recommended. Now I have to start it all over again, just hope it will come back quickly.

Much thanks, you reminded me about something important in your post, I will start training next week, hope I can post a progress in the progress thread. It's been a while I posted in HnF, the last time I posted was with an old account haha

i understand that count the calories in/out is 1 of a major in workup journey, but everyone need to start somewhere right?

there's no way for me to study how muscles work, how to plan my routine, what should i eat, how much calories apple has... etc then only start to hit the gym, it would be too late.

i mean come on, it could be take years or ur whole life just to 100% understand about bodybuilding, that's why i always advise people to take ACTION first. you can learn while u doing it.