Thanks for the advices.

Would like to add that I've purchased my first protein supplement to help get enough protein in, between big meals.

Would monitor my progress for another week or two to see if there's any changes. If it's the same, I would up my calories with some sweet potatoes or some other good stuff. Yes, slow pace 300-500 calories.

I see your point, ya I wasn't being clear enough. It's just a few examples of what I'd add to up the calories. Not strictly one sweet potatoes.

300-500 is not slow? Hmm...so 100-200?

I've a query guys. I started lowering my protein and increasing my carb intake.

Before, I'm taking in +- 200g carbs, currently increased to 300g+-.

However, I find performance and progress stagnating and decreasing slightly which is ironic.

Stats : 178 cm - 70kg

Eating plan - Training days - 10% above maintenance
                - Rest days - 30% below maintenance ( Low carb on rest days - 100 to 150g)

Deloaded for 5 days but still the same.

For example, military press stuck at 115 lbs x5 and squat at 230 lbs x5 for close to 2 months already.

Diet problem or workout routine problem? I've been doing mostly the same routine for 3 months already.

Hey guys, I've been doing one arm DB rows for a while now. I started with 14kg for 2 sets of 12 reps, way back in August this year. I've then progressed to 18kg for 2 sets of 12 reps in September 2013.

Don't think there's any problems with form as I don't have much pain at all on my back. Mostly weak arms/grips giving way at the 10th rep or so, so I usually cheats my last 2 reps.

I started trying out 20kg at 3 oct. And I've been having this weird pain when I turn my torso in both directions (pain is more apparent as I turn left). There's no pain when I turn my torso slightly, it's the movement like when you're in the driver's seat and you're trying to reach the back seat to get some stuff that type of torso turning.

I understand that 20kg might be too heavy for me and I've been cheating by turning my torso ever slightly to bring the weight up. I'll drop the weight back down to 18kg for this movement.

I've been told that I have to go heavy on this otherwise it won't do shit. I'm sorry for the long write up, so my question is, what is your best tip to do this movement with heavy weight. How do you avoid turning your torso to deal with the heavy load? Do your flex your abs all the way?

ps: I do my rows on a bench.

Cos too heavy form breaks down delts come into play. You raise your delts to complete the rom and thus,  torso turn

I usually do back first before moving to arms, I tried switching it up yesterday as I felt that I haven't progressed much on my arms. I am using straps with rows. Oh no, they ain't muscle soreness for sure. Could be strain whatever (not very knowledgeable in this) or worst... 

I contract my core and turn my torso as I did to replicate the pain, and while the core is contracted the pain is not there.
Sorry for not being clear but you've misunderstood. The torso turning as if to grab something in the back seat is how I trigger the pain. It's not how I do it for the rows. Yes, I knew that my torso and back should remain stationary throughout the exercise. Based on how I trigger the pain, I figured I must have somehow turn my torso slightly to bring the weight up, this for sure is putting all them stress on my spine; especially when my core is not contracted.

The pain is clear, not very sharp but definitely not of those muscle soreness. The pain is most apparent when I relax my body and just turn my torso to either left or right (I have to grab something to over turn a lil bit). If I turn it without relying to any support to overturn, I don't feel a thing.

My warm up actually comprises with series of stretches. However, I think I've neglected my back. I'll be researching about back stretches. I'm glued to a chair for over 90% of my daily life (srs), for sure my back is screwed up to an extend.

just do anything that would work around that injury. cant really say until you've tried it
for me i go to this massage parlor nearby my place. not a sports massage per say, but the masseuse pretty good at focusing on the area in pain.

Which doesnt? Never took that service though so can't content how good it is. The masseuese I take usually the strong type lol.

im in dilemma to buy supplements for my next stack.
currently i already bought ON 100% whey.
now planning to buy casein, multivitamin, c4 ( preworkout ) and fish oil ( i can get this at any pharmacy )
let say my budget is rm250, which 1 is more important to buy? plus i already gt some leftover creatine from prev stack

you've been trolling a lot lately... stress at work? if yes, i heard that shisha helps. fyi.

also, that @ function isn't working.. i stumble upon this post when doing a casual browse, lol.

nobody cares.     

so you, your gf and the massage lady had couple of massages in one room? look who's chillin even more? lol

use some ICE therapy too.

A question

I have started doing squats for almost 2 months now but every time my knees hurt.

Like now it's been like 5 days after doing squats but still hurting. Is it normal or did I not go low enough? I was told that its bad fr the knees if one didn't squat low enough( thigh not parallel to the floor) which I did and I made sure i did not lower myself too fast.

Any ideas?

Hi guys, got a question here, been doing many heavy compound lifts now, as long as I don't experience any pain, does that mean I'm doing it right (correct form) ?

To those who has a straight lower back and minor scoliosis

May i ask...

How do you guys do compounds such as clean & jerk, squats, Deadlifts etc?

Currently I'm just focusing on straight leg Deadlifts or sumo Deadlifts
Squats my Olympic bar tends to be ahead of my knee and...
Clean and jerk
Heck, i cant squat properly. I tend to tip-toe whenever i squat. When the weights are above belly button level and when i try to squat, i tend to lose balance and fall frontwards. One of the reasons why i hate those toilet bowl-less toilets.

Need advice!

Anyone know where I can buy a foam roller in KL? Been wanting to get one but never got to it.

You into S&M?

Feels good man.
Thanks for the price range. Just found out there's a fitness shop in BSC. Will check it out later.
Which size is your btw?

Why are you talking about your schlong here!!!

Lmao. Cheeky.

Lacrosse ball. Never regretted getting a pair. Can put them both in a sock, tie it up and roll my lower back (really good right now as my back's been acting up again as of late). Plus they're good for just generally getting more concentrated pressure on an area.