Hello everyone, I'm new here and just started gym last week doing isos. Starting anew next week doing compounds.

calories.

1. Neither are really necessary. But while BCAAs are useful, there happen to be a number of conflicting studies with regards to glutamine.
2. Yes, in other words continue lifting heavy. None of that 20 reps for cutting nonsense.
3. You could do that, but it's not necessary nor is it more effective than eating when you feel like it. Calories in vs calories out.
4. Could do, since it'll mean you get to eat a little more to help with satiety.
5. Well, yes and no. Yes in the sense you'll likely lower carbs/fat to decrease your overall caloric intake while sticking to 1g/lb BW of protein. No in the sense that there's no need to completely cut out carbs. Like I said, it's the overall caloric intake from all 3 main macros that counts, not the amount of an individual macronutrient.

Hey, is creatine a good supplement for beginners? This will be my forth week, I'm 173cm, 61kg. Planning to hit 74kg by year end.

Btw my friend told me that creatine will only help if I take it constantly without break. If I stop using creatine, my body mass will decrease and same goes to my muscles.

Ok, so based on your experience. Besides having more energy after consuming creatine, what other benefits does it brings to the consumer?

I would take BCAA's pre and/or intra. But mostly intra.
Protein anytime during the day when needed.

Both. But it's still optional. Whatever works on you.

Wow. That's a lot of protein. How's your diet like? Man. 10lbs of protein can only last you like what.. Half of a month?

Sounds good. As long as you meet your protein needs.
What BCAA you using btw? Protip: Use heaps of ice, and ice chilled water for extra hnggggg taste. Won't regret. You could actually drink your BCAA any time throughout the day lol. I sometimes have it if I feel like having some tasty chilled drink haha.

do you guys get your girl to lift weights?

my girl wont.
i tried for 2 years already! how ah?

Hopefully not. The a large majority of the current society seem to think that muscled men are scary. She's no different. Anyway, she'll have an easier time changing her mindset compared to her changing mine.

Nicholas, I believe my gf is your senior though. Bad luck case for both of us eh?

Ah thanks for the heads up! Btw, I wonder when should I train my leg coz I play futsal mostly every night around 8.30 to 10. Now my workout schedule is

Mon - Back
Tue - Legs maybe?
Wed - Chest
Thu - Shoulder
Fri - Biceps, triceps, arms.
Sat - Rest
Sun - Rest

Monday is international chest day. How could you put back on a monday?!

Monday is actually International Squat Day for me.
Chest only on weekends

Hi guys, i'm wondering which takes priority, weight? or reps?.
here's my question.
approaching last sets in a routine, let's take a standard benching for example, if i'm supposed to finish 8x135, but on the 6th rep i'm dead. What should be done? bearing in mind that maintaining form takes precedence. Should i stop at 6x135? or drop to 125 and finish up the last 2? would the last 2 reps with lower weight be benificial?

sounds like you're undergoing a good recovery. isn't that good hahah, mine is the complete opposite of yours.
my volume is pretty much of half of yours. 3 sets for each muscle, and I still feel the soreness when Im warming up for the 2nd workout of the week which falls on the third day. prolly something wrong with my diet.

either your workout turns into routine (ie not intense enough) or you are playing with light weight or your form is not solid enough.

A few things you can consider here.

1. You have a good recovery. Tons of protein in your diet (according to your journal) + BCAA do helps.
2. Maybe your training ain't enough, less intensity, low volume.

Like me, whenever I train my favourite bodyparts which are the legs and back, I will almost always get the DOMS on the next day. Sometimes, the DOMS subsides within 2 days. Biceps? Well, I can train it 5 days a week because I don't train my biceps as hard as my legs. Maybe that's the reason.