strength or hypertrophy?

why not both, workout same bodypart twice a week, first day for strength second day for hypertrophy ?

I've decided to start cutting next week. My current bf % is 18%, planning to cut till 12% and start bulking. Any tips? regarding on diet and weight training. Isit recommended for me to do HIIT and start on high reps training instead of sticking myself doing cardio for a long time? My plan stack :- Syntha-6 and Atomic 7 (BCAA) and green tea

Would you recommend me to 'change' my goal, since bulking isn't working well for me. I've pushed as hard as i could everyday in the gym

A lil form check on my smith squat please. Should I go lower to break parallel? I've read about how it's dangerous to squat above parallel and it's gonna hit the patella very hard.

PHAT? Aside from 'Pretty hot and tempting', I don't know what that means

Also, for someone who can't bench 135, and has been lifting for a year, would you recommend a strength oriented workout or hypertrophy? I've been working out for a year now. I just want to gain a little size and be lean for the most part, not going for the superbuff look after a certain point.

Also,  I'm away from gym nowadays and only have a barbell where I'm at with really light weights - only fit for isolation. Is an isolation-only workout good for anything?

I did google it, let me share with you my findings 

Urban Dictionary: phat
www.urbandictionary.com/define.php?term=phat‎
Phat does mean Pretty Hot And Tempting,

Phat - Wikipedia, the free encyclopedia
en.wikipedia.org/wiki/Phat‎
Phat may refer to: Phat Wilson (1895–1970

Phat Girlz (2006) - IMDb
www.imdb.com/title/tt0490196/‎
Rating: 2.6/10 - 7616 vote

guys, im planning to do cardio to lose fats and make my abs become visible but i have a question, is it ok if i take a scoop of whey protein immediately after cardio?

because from what i've read is calorie deficit will cause muscle loss so it should be good if i take whey protein after cardio right?

Hi bros. Is it ok to squat 3 times a week? Basically I squat at the start of every session, with almost 10 sets each time

but when calorie surplus happens, our body will burn our muscles to provide us energy right?

sorry bro, typo, should be calorie deficit. 

currently i'm building my body and i wanted to get 6 pack, therefore, i've decided to do cardio such as swimming or jogging to lose body fat and make the abs become visible because it's pointless if we do abs exercise without losing the belly fat right? I've read some articles saying that calorie deficit can cause muscle loss, so my friend told me that i should drink whey protein after jogging to prevent muscle loss.

So what you are saying is calorie deficit doesnt equal to muscle loss if i maintain my proper diet?

What i usually eat, for example,

8am - 5 teaspoon of oat + 2x banana + coffee + 1 egg (pre workout)
11am - 2 scoops of whey protein (po workout)
2pm - white rice (small) + vege + chicken breast/ chicken + fish
5pm - 2 eggs + fish/chicken breast + 2 slices of whole grain bread
8pm - chicken breast + fish / chicken breast / fish + vege
10pm - tomatoes + 2 slices of whole grain bread
pre-bed - 1 scoop of whey

As for deadlifts, how much weight should I lift? Same goes for bench press.

u do 5 sets for 25 x 2 and 5 more sets for additional 10lbs? or u add 10lbs for next session/day?

630mg caffeine.... 

how workout? feel pumped?
i stop for 2 months. taking too much pre-workout, cant get the feel even with 400mg caffeine.. zzzz

u can split the pills throughout the day.

Crazy ah... Could have landed you in the hospital if you had unidentified problems.... Anyway just curious what time did you consume the caffeine. If it's 8-9hrs before sleep time it should be fine?

Wtf, 630mg of caffeine. My heart would probably palpate till it explodes out of my ribs.

I'm good even with 135mg of caffeine.

This?    Heartache though...abusing it with weights.... Then again it's supposed to carry 40L

https://www.thule.com/en/my/products/luggag...ule_85854214216

Guys, I need some consult here.

I got wrist sprained during workout few months back and went for sinseh / tit dar right after that after few treatment. It was okay after then but now the same spot pain again.

I was told that my forearm veins were 'fused' which caused the pain.
Is there any other treatment can be done to get fully recover from this pain?
Or do you guys have any recommendation of treatment centre around Klang Valley area? Thanks!

Add on: Does wrist wrap can totally prevent the pain, just say in long term and recover at the same time?

That guy just asked me to quit weight training instead 

and no from then on, no malaysian was taken seriously on TNation

Newbie from Malaysia