Hi bro, I think you can do recomposition.
Basically, lose fat and gain muscle at the same time.
You have to eat at slight deficit, aim to lose 1kg per month.

Don't "focus" on anything. Eat a moderate~clean diet (eat clean no need count calories). Bread/Nestum/Milk/Eggs/Chicken Rice/Chicken Breast/Fish//Oats/Healthy Nuts are a good start.
Do PPL, training 6x per week.
Focus on slowllyyyyy gaining strength while keeping good form.
Pick exercise that you feel comfortable and like doing, injury prevention is key.

Keep doing this, you won't see any change in 3 months,
some change in 6 months,
and a huge change by 1 year.

Anything more can DM me.

This post has been edited by Armesh: Oct 28 2017, 10:52 PM

How do you guys usually track your macro when eating outside (for example nasi campur)?

Guesstimate, eg one portion of rice, fried chicken breast, one portion of vegetable, half portion of omelet.

Approx 620 calories, 30g protein 86g carbohydrate 24g fat

To get more accuracy, you will need to weight the portion

i only know how to estimate protein like chicken breast and eggs... the rest i just finger-crossed i don't eat too much.

True, especially with the gravy and oil in the vege. Very hard to guesstimate

Dumbell Chest fly, should i drop this from my PHUL routine

Didnt feel safe doing when going above 12.5kg

Felt more chest activation from push up

Cheers

Personally i dont do chest flyes with dumbbell. I do it standing, with cables. Maybe i do it wrong, but it always hit my front delts slightly more than it does to my pecs, at least it feels so especially the eccentric part, so with dumbbells i would be asking for shoulder injuries.

I think if u have to do it with dumbbells, do it only with weight that u can absolutely handle the eccentric part of the movement.

let's say a newbie guy has been lifting consistently for the past 3 months. he weighs himself everyday and his weight fluctuates between 66.5kg-68kg. his lifts especially compound lifts have been stagnant without any significant increase in strength during the period. his body measurements however increased by 1-2 inches (including waist unfortunately) except for arms where they remained constant.

what would you advice to said newbie?

asking for a friend.

Not enough volume (sets to failure). Do PPL train 6 times a week.

This post has been edited by Armesh: Nov 18 2017, 06:22 PM

3 months? Come back in 3 years

kaka... i find after the newbie growth then it will be hard to maintain the growth velocity even if you count all ur calories etc etc.... its absolutely normal else you will be The Hulk.... then after seeing no progress, newbie generally will stop lifting and it end there..... thats what i noticed in my gym.. new faces off and on....but doesn't last 6 months.....

Hi all, I have started lifting about 2 months ago following Stronglifts 5x5. 2 months passed I did see a little improvement. I am 26 y/o, about 67kg, 173cm.

So far so good but I did plateau at OHP at about 30kg, deloaded and picking up again..

The thing is I only have 1 hour of workout time (7-8am) as the gym near my office opens at 7am and my job starts at 8.30am. Due to the warm up sets and 3 workouts in a day, 1 hour is getting insufficient.

I now only hit the gym on Mon/Wed/Fri as per Stronglift. Is there any recommended routine that can suit my 45min-1 hour session?

Sup guys, been hitting gym for quite awhile but decided to start log my workout routine recently.

Workout log

Thoughts and suggestions are very much appreciated

y no legs? y so many arm day? which program are u following?

Severely damage my legs from Penang Bridge Marathon, trying to take a break for legs for a few weeks. But yeah, need to add more legs into the list.
Currently I'm more focused on upper body, but afaik I'm only hitting arms once or twice a week. As for program, well it goes like this:

Monday - Chest / Lats
Tuesday - Biceps / Triceps
Wednesday - Shoulders / Lats
Thursday - Chest / Triceps
Friday - Legs / Biceps
Saturday - Shoulders / Lats (Depends)
Sunday - Rest

Not sure I'm doing it right tho, there's gains of course, but any improvements are welcome.

I have the same problem. Try splitting your workout to more days. I'm not sure how you gonna do it with Stronglift though. Maybe try a different newbie program.

I deduct 1 - 2 exercises and move them to another day. In the end I still hit all bodyparts about twice per week. So I goes to the gym more often but workout duration shorter.

Try to read Greyskull LP/ GSLP. It's a very flexible program, suitable for newbie and better than Stronglift 5x5 in my opinion. I used to do Stronglift, Wendler 531 and Madcow but so far GSLP is the most suitable for me.

Not a fan of going to the gym > 3 times/ week but this routine program caught my attention:
https://www.t-nation.com/training/the-best-...natural-lifters

There are "easier" alternative for squat and deadlift.

Good read Thanks
And also, I workout in my company's gym, so it's kinda my go to places whenever I'm stressed out.