Pic or it did not happen brah. 5.7% is a super number. Thats 21% reduction.

would like to see your 5.7% bf as well

now can we go back to my question?


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Wow impressive development for 9 mths esp the forearms and delts. That being said, I doubt you r at 6% closer to 10+% but still very fast progress.

Go ahead and try the push, pull & leg for 3 session per week and see how it goes. Imho to maintain your physic it has more to do w diet than work load.

How does jefit app measure bf%? I have the pro version and it only allow recording my measurements

i use ios and it can calculate when we key in caliper measurement

Ya, maybe built long time... only recently gym only found out.

Thanks for the video, do you advise shall i stop gym and fix the shoulder first?

While many would agree this isnt 6% body fat, that is not the point here. To answer yr questions,

if you have only 2-3 days to workout, then its full body workout. Not some bro split like the one u r proposing.

I cannot advise you on this because I'm nowhere near a physiotherapist nor professional, im just a regular kb warrior that hides behind the screen lmao.
It needs to be fixed but don't think you need to stop workout entirely but you can take video of the exercise such as bench press because to see if it affects your form. Of course, avoid letheral raise, shrug, these area obvious exercise that will make the imbalance worse. just my 2 cents.

1st thing to do, common sense, find out why it happens, avoid do things that make it worse.

lol, that one is 6% bf?

Good advise - full body workout w heavy compound lifts every other day something like strong lift or 5x5 will pack on some lean mass for TS.

Nice. Go for full body 3 days a week. Monitor the body weight. Adjust your food intake.

Left is 27%?

Right is 6%?

Whatever, it is good progress.

Thanx. Maybe figure not correct, but i just use the same method to calculate before and current.

Anyway, full body means work all muscle group? So 1 muscle group how many exercise?

This is how i usually plan mine. others may feedback if they want to:

Big Muscle Group: 120-150 reps in total.
Small Muscle Group: 60-90 reps in total.

How many sets? Rest period? depends on your goals

Full body means all la. but plan it wrongly and you will be tired all the time.

This post has been edited by unclemike: Jul 6 2017, 09:34 AM

SS 5x5 will be 3-4 exercise only I think. Squats, OHP, BP, row and deadlift. U do squats every alternate day. The other details I can't remember. The gist of yr exercises revolves Ard compound movement

Hi guys, I am new to body building. I think my body fat currently is very high...30%? What's the proper diet to reduce the body fat? Best if can give me some example. Egg and chicken breast?

Usually I eat outside and don't self cook one.

Thanks a lot for the advice!

Appreciate it.

Will check physiotherapist 1st.

If u choose 5x5 then it's 5 compound exercise per session (squat, ohp, deadlift, bentover row & benchpress) but I did add some isolation exercise for side delts and arms.

Some research stated that it is more effective for natty lifters to train their muscles two or more times a week so in theory full body workout 3 times a week build more mass than Bro - splits.

I stopped doing 5x5 coz the thought of squatting or deadlift everytime I go to the gym gives me nightmare.

This post has been edited by rakyat: Jul 6 2017, 08:03 PM

eh... can you explain again why you stop doing the squat and deadlift? personally i find squat, a good warm up session for the rest of the workout...

I did not stop squatting and deadlifting, just changed from 5x5 to brosplit so instead of doing it every gym day, I only squat once a week (deadlifting I only do every other back day so every 2 weeks)

Reason is I feel nauseated after squatting ( I don't go that heavy, just try to keep the reps high)

Funny thing half squats used to be my favorite exercise when I was ego lifting a while back.

Deadlifting - I feel pain on my glutes and lower back (poor form?) so do it less often

5x5 do get repetitive after a while and everyone else in the gym is doing brosplit or push, pull, legs.

Try telling a noobie to do 5x5 or full body workout and he will give u a dirty look like 'r u kidding?' Phil Heath is doing 6 days split wor..... So if you cannot beat them, join the brosplit gang

This post has been edited by rakyat: Jul 6 2017, 08:21 PM