Hi sifu, i wonder why there is no one like you guys in my gym. If there is any, my life would be easier, and i will just need to wait for result. Don't need to worry if I'm doing it wrong. But i guess, learning it the hard way is good too, at least it shows how much i want it. Hopefully i can focus and maintain this mindset. As for program, do you have any suggestions which one will suits me?

 
One more thing, as a newbie, is it okay if i take all things such as nasi lemak and chicken skin like you do for my diet?   

Hey guys i'm trying to cut here and i got some school holiday session i want to follow my macros 100% for Cutting.

63kg 170Cm Calories require to maintain 2515calories

Carbohydrates  283g-45%
Protein  189g- 30%
Fat  70g- 25%
Is my macros alright?

By any chance, anyone knows where to get under armor gears in malaysia? Nike pro combat is too overrated.

Everytime you hit the free weights area, you see guys either wearing stringers or Nike pro combat. Have to stand out from the rest of them bro.

Jim Stopanni's workout is not really your average workout. If you follow his program to the T, be prepare to vomit. Its a lot on your cardio.  And WHEN the average joe gets huffing and puffin on this high intensity, they'd drink a lot of water but what they don't realize is, without controlling your water intake, (since you'd be over drinking), you will be induced to vomit.

All the active rest between sets is gonna pretty much empty your energy very fast. 

Kris Gethin's DTP workout is great for the avg Joe or even slightly advanced who wanna try something different. For slightly advanced, may wanna skip the first few weeks because it is meant to get the avg joe started.

DTP works on high intensity and volumes.  It is great for hypertrophy but not everyone agrees with it. If you follow it to the T, you will get serious soreness. Its going to failure (ie unable to complete a full rep after 50+ reps); then you are to go further by cranking out another 20-25 partial reps.  But the program wont have you do that EVERY day. It is quite smart actually. On DTP workouts, you will realize that the week will only have 3 days of weights training. You get plenty of rest (due to the intensity of the DTP).

The 20min cardio before and after (you can switch out separately) and the introduction of 150 twists after several starter weeks. If you are religiously following EXACTLY what the program provides (including the nutrition), yes I bet you will cut. That is a hell decent amount of cardio for cutting purposes. 40minutes a day and almost every day of the week.

Also, by following the workout EXACTLY means that you do not switch up the order of exercise.  For legs day example, KG's workout load up front with quad extensions, curls etc before he hits you with squats.  This is his principle of hitting your legs at several specific angles before ending the workout with a compound squat after the fact that your legs are already tired.  Whereas other muscle groups, he will order it with the large muscle group exercise (some call it for sizing,) and then end with isolation.

In addition, you have to follow the nutrition plan. If you see his workout program nearing the end, like the 11th and 12th week, its 3-4 days of workout only per week, and the workout is lighter. This is because you are suppose to be on a steep carb deficit. This is akin bb'ers cutting towards 2 weeks out of their competition.  Following the nutrition plan is probably the biggest kicker in the series although I must say that, his DTP principle can create mental blocks for lifters.  For example, on a 50,40,30,20,10 pyramid down. You mind can set yourself to hit MAX beast mode at the 10rep set. BUT since DTP reverses the pyramid after it comes down, ie; 50,40,30,20,10,10,20,30,40,50 reps, UNLESS you do not know about the entire set and goes beast mode on the 10rep, you will be likely to use ***** out on the 10, and maybe push at weights at 70% of your potential, because you KNOW the pain of going back up the 50 reps. Thus, this said, you may not be challenging your strength.

Lastly, KG's workout is a 3-4 day split, thus although the workout looks lengthy on some days, it is actually working 2 muscle groups, something similar to push/pull splits.  Thus, you will get 4-5 and as low as 3 exercises for each muscle groups.  This is great for beginners.

So in brief, I'd say KG's 12week cutting DTP is nice and caters to a wide group of people whereas Stopanni's is a bit on the advanced side. 

Eitherway, if you look at the entire program (instead of just watching the video), assess the program and see if you can follow through.  Don't go into it all excited only to half ass and going through the motion.  If you are really novice, I'd even recommend the ladies program for anyone, ie Jamie Eason's program. not kidding!

.....

theoretically speaking, 500kcal surplus/deficit everyday (7 days) will allow you to gain/lose 1lb. You need to make sure the increase/decrease is minimal.

1g of Carb, Protein  = 4kcal
1g of Fat  = 9kcal

Add or deduct 50-100kcals as a rule of thumb per week depending on your goals.

Do the math on your own on how much carb/fat you should add or subtract on a weekly basis.

It's tedious but it's the small steps that make the big leaps in the long run. It doesn't matter to me what kind of carb sources your carbs come fruit, pick the one you like and get it in.
May I ask why did you lower your protein intake? and how much did you lower?

For carbs, how long did you take to increase over 100g?

i have questions for sifus here.. im now on a serious mode to burn more bodyfat to reveal my muscles so i wont only have the size but no definition. so how is fat burner vs testosterone booster? might wanna add one of them into my supplements already. thank you sifus

The only testosterone booster proven to work is testosterone itself

i just went all beastiality and imagined a horse having its way with ...... and the end result will be same -- sperm in butt..
demm..  no gainzzzzz

Men's physique is f***ed up though. Wtf how do they rate the competitors anyway. Steve cook reportedly didn't make the cut because he was looking too hard and muscular. Wtf does that mean. The guy in 1st look so much smaller and less proportionate compared to cook.

Men's Physique and Bikini classes are bullsh*t in terms of judging criteria. I doubt the judges even know what they're looking for because from multiple shows, it's like they change their minds each time.

Could've sworn I saw a @darklight79 twin at my gym today.

Doing weighted chin-ups?

@darklight79
Hi. In your opinion, is high volume or heavier short workouts (6-8reps, 12-16sets and 4 exercises per muscle group) better for mass? I have been using high volume for a year + and feeling like shit for the rest of the day. Now I leave the gym after 50-60 minutes and feel great but am still somehow insecure that my lack of volume will not reap that much hypertrophy? Thanks

wow this place gone dead lately.

time for the regs to post a progress pic? that thread dunno go where already lol. hows everyone doing?

i'll start:

as i am still injured (left knee, basketball, dont ask), i have started trying to squat and deadlift again. did military press, DL, squat, bench on the same day after a week long hiatus from gym. Deadlift : 100kg x 5 (last set, left knee shaking and in pain)
Squats: 70kg x 5 (last set, also in pain)

but its a start. atm my right leg is feeling most of the it as it took over to compensate, and my left knee hurts more than usual though i can still walk around

for the past month i have been skipping leg days and doing hypertrophy based workouts (10 reppers, lower rest times). still being able to look pretty much the same, around 13/14ish BF% with some -slight- development on arms and shoulders.

just a report, no need to pity. injuries comes with sports and its not the first time. i'll bounce around this in time as well.

Congratulation, you might got HERNIA.

If you ever come to singapore NUH, maybe you can find me inside department of Orthopaedic surgery,  shoulder & elbow surgery division,  just tell the nurse you finding Dr Tan. Most of my patient are bodybuilder, and I guess I understand all types of bodybuilding injuries then you. You should understand this, once your body recovered from a serious surgery , your body will become stronger. As your brain are telling your body to react differently next time you lift a single plate of weight,. So , you are likely to be able to lift more heavy then ever. 90% of people who suffer from hernia are result of deadlifting & squatting with improper form or hitting over 350 lbs of weight.  If you are a steroid or HGH user, you chance of getting hernia are higher then natural lifter, why ? Because of oversize guts and intenstines.

There are two kinds of methods AFAIK.

1. Full Body Workout - Trained the whole body in a single training, 3 times a week.

2. Splits (3-day splits / 4 day splits etc) - Train one/two muscle group in a single training, repeat it again the next week.

You can do whichever you want but the most important thing is that you need to let the trained muscle group to have a rest, for at least 24 hours. During that period, your muscle will start to recover from the micro tear that you've put during the training provided you have proper diet.

whats been pointed out is so pointless that there is no point pointing it out 

is it normal to push myself lifting and body feel pain and sore as fked for the next following few days?

how u guys keep up continuing to lift the next day?

/soreasfked