I see, yes I've heard of Dr. Norton's PHAT, but 5 working days in a week is a bit too packed for me as I can only allocate 3-4 days at most in a week, since I work till 7pm, and on some days I have to work OT, while I try to take at least 1 weekend day off. I understand the concern about muscle imbalance, but I've been training for close to 2+ years now and I'm quite confident in maintaining unilateral muscular balancing, because I usually do db bench presses, shoulder presses, curls etc instead of doing bilateral movements. I'm also a fan of the Hammer Strength machines 

So muscular imbalance issues aside, would you say that the original 5x5 or the modified version posted above is more effective in helping me to gain strength that the original routine promised, while at the same time gain some shape around the areas not directly targeted by the original routine? 

Oh, yeah I totally got that wrong. http://forum.bodybuilding.com/showthread.php?t=135564721 is this the thread you were talking about? My rear delts are noticably weaker than my front delts so I've been doing FST-7 from time to time on my rear delts to strengthen them. Thanks for all the advice man. 

does keto diet of high fat low carbs cause constipation? it has been debated between a few nutritionist but i've never really tried it so i dunno..

Any recommendations on a 4-day split?

oh is it!! that's news to me....so u can pack on vege without considering their macros? that would be great man. on keto, i get hungry all the time..
i just found out from a doc that Keto diets are used to stabilize patients having fits. that's something huh.

Guys, I'm having a routine as follows. Just did my pulling yesterday, but I felt great today (newbie). So I'm wondering if it's okay for me to do my push day today and legs tomorrow followed by an offday after legs. Then start off again on pull.

Pulling (Back/Biceps/Deadlift)
off
Pushing (Chest/Shoulders/Triceps)
off
Lower Body (Legs)

to

Pulling (Back/Biceps/Deadlift)
Pushing (Chest/Shoulders/Triceps)
Lower Body (Legs)
off
Pulling (Back/Biceps/Deadlift)
Pushing (Chest/Shoulders/Triceps)
Lower Body (Legs)

Thanks man. However, I would like to stay on my current routine but wondering if I could switch up the frequency of the workout up a notch. Not permanently (maybe until I hit a plateau) but was wondering since I felt great today after my yesterday's workout.

Actually, is "squat" really important because at the same time i understand that it has the rather same effect as doing the leg press but it's much more beneficial to the body (spine) where the leg press can't give?

Charles Poliquin and a lot of strength coaches recommend the leg press. Sometimes certain people really cannot squat due to biomechanics, injury, preference. What's the problem? It's not a must but it's an awesome lift tho.

liposuction? mind to elaborate?

newbie....

I seldom get muscle aches or soreness a day after a workout, isit because my workout is wrong OR i have been undergoing a good recovery? It feels like if i do biceps on monday, i'm able to do biceps again on tuesday. Lol. My typical workouts are for example, back and biceps day, i'll do 6 back exercises and 3 biceps, 3 set each, weight increase, cardio acceleration ( cardio in between rest period ). I lift as heavy as i can too, 12 rep, 10 rep, 8 rep. My current supplements are fish oil, tonalin CLA, whey protein and BCAAs. Thanks.

Just start hitting the gym for 2 days. As I'm not having any friends or trainer to advice I think I might doing many exercise wrongly. As example, yesterday when I'm doing biceps, today instead of feeling the pain at muscles, I felt the pain at the joint between bicep and forearm. I try to get some guidance from someone in the gym, but they are busy doing their stuff, so I don't want to disturb them too much. I'm totally a newbie, I don't even know the machines names. I know I can learn many things online, but it is totally different when I practically doing it at the gym. I guess I'm not that type of fast learner when it comes to this.

After finished working out, I talked to this one guy(looks experience to me) seeking for his advice on what can I do. So he start asking me whether I want to bulk up a lot or just getting some shape to my body. As my body is normal to skinny(athletic) type, I said to him I want to bulk up a bit and then having some shape. Then he gives me some advice including regularly workout 5 times per week, discipline, concentrate when working out, and don't give up early when I can't see result in 2 or 3 months. I understand that things, but before this I read some articles provide by Sifu DL regarding workout planner for newbies and in a week, one should only working out 3 times. Actually I'm looking for some advice from many experience sifu here, how do I start? I don't want to make that no trainer and friends thing as an excuse to not working out. But at the same time I don't want hurt my body by doing something wrong.

Pog and not matt ogus?!!

So, if i workout 5times per week also, it does not affect my muscles growth? Because previously someone said I need 3 important things when I want to build muscles 1)workout 2)food & nutrition 3)rest .

>>I'm the one who said it so obviously I will said no, it will not effect your muscle growth. The rest part means that you need to have adequate sleep in order to let your muscle to recover. If you are going to the gym 5 times a week but you train different muscle group on each day (Leg on Monday, Chest on Tuesday, etc), you are giving each muscle group at least 6 days of rest. Enough to recover.

I try to check youtube before, but when i'm in gym, the situation is different, i can't follow the technique except if someone is there to guide me.

>> If you want it really badly, you need to do it. Or you can just pay someone to coach you. For me, I don't have much money to afford a coach so I learn all the technique myself. Take a vid of yourself doing the exercises then compared it at home. Btw, I started with Stronglift 5x5, all compound exercises.

As for the rest part, that is the reason i ask is it okay if i workout frequently which means i will have less rest and afraid my muscles growth will be slower. And, do you think i should take supplement now or just workout first and take the supplement later? btw, thanks a lot bro. or sis? 
>> Refer to the 1st point above.

I really push up to the point where i'm unable to lift anymore. Lol. Always hit the perfect 6 or 8 reps for my last set, with slight assistance.

I like Ogus. He earned to right to be arrogant you know. At least he's not douchey like jeff seid. Watch them for the entertainment. They are just bodybuilding trolls. Got to love Chris Lavado's conditioning. So sick that you'll be questioning if he's still natty or not.

Any good substitutes for Barbell Rows ?

I'm thinking of ditching them in favor of machines or cable rows as i can't feel it hitting my back much and the stress it has on my lower back.

Tried following a few instructions online but it just feels uncomfortable for me

Don't really get this part , but i do pull my lats back first then pull it up with my fore-arms. Still don't feel anything in my back , mostly on my arms and shoulders.

Any good substitutes for Barbell Rows ?

I'm thinking of ditching them in favor of machines or cable rows as i can't feel it hitting my back much and the stress it has on my lower back.

Tried following a few instructions online but it just feels uncomfortable for me

bought fat gripz

did it for warm up for pull upz, rows, deadz and heavy hammer curlz. Basically for pulling stuff for warming up and not work sets ( except for pull upz and hammer curlz )