Any tips on how to do squats for my quads and hamstring at home?  Only have two 5kg dumbbells at home

guys. how to mix whey properly? i put hot water in it and it all turn to clumps.

or am i only suppose to use cold water?

can COD to nearest putra LRT.. I don't have transport. pm best price for 2 set 10kg customize dumbbell.

do we have a thread of summary workout, which workout to build muscle, and which workout have more cutting shape impact for chest, triceps, back, legs, etc.

Form checking, anything else i should know of what i'm doing?

Uhmm... I was gonna ask if he was pooping too. Looked like that till i saw the post properly.

i dont think it increases that easily. do it?

i dunno just always feel hungry. like now i am hungry.
even though ate my dinner around 7.

nice to see another fasting guy here
stay more alert whole day aye ?
i can fast up to 20 hours

i will take that as a yes. because i dont feel very tired after ss. onyl my legs feel sore.

i guess i am not working hard enough

Hey guys, would appreciate your opinion on my Low Carb Diet.

1.2-1.5 protein/lbs. 0.35-0.5 fat/lbs and I fill the remaining with carbs. Current weight of 150lbs.

Meal 1
40g Whey
156 kcal, 3.3g carbs, 32 pro, 3  fat

Postworkout
30g whey
60g Oats
4 Eggs whites
387 kcal, 38g carbs, 43g pro, 8g fat

Meal 3
150g sweet potato
150 chicken breast
Veges (Bean or Broccoli)
1 tbs of extra virgin olive oil
425 kcal, 32g carbs, 37g pro, 15g fat

Meal 4
5 Egg Whites
2 Egg Yolks
1 slice of low fat cheese
210 kcal, 4g carbs, 25g pro, 11g fat

Meal 5
120g Salmon
Veges
1 tbps of Peanut butter
345 kcal, 4g carbs, 30g pro, 22g Fat

Meal 6
150g chicken breast
20g Almond
Veges
275 kcal, 4 carbs, 38g pro, 11g Fat

Total: 1840 kcal, 99g carb, 207g pro, 69g fat
(Note: I excluded the kcal for the veges in here)

Q: Should I reduce my kcal each week? What do u think of reducing around 100-200 kcal per week for 4 weeks. How would the protein and fat ratio be like for a low carb diet?

Please critique. Thanks.

Guys, anyone with a high carb high protein medium fat on workout days then low crab high protein high fat on non workout days. Do this effective?

Guys, wanna ask. Do you guys eat when u feel hungry? or you all follow the time u all set to take in the meals and ignore and waited till the time u all set eventho u all are hungry?

Quick question guys, how do u guys estimate how much daily calories intake u should take?
I'm 170cm, 53kg, wanna increase, i use online calculator but comes out various figure....

did wrong on abs workout, inhale and bend body for 2 mth. does it really impact?

since i started gymming, i notice that my armpits sweat alot.  wana know if that's my problem or the BB'ers also encounter the same issue.

Hi, does anyone here know where to get that microwave oven looking dummbells[COLOR=red], those rectangular square dumbbells which are often heavy 30kg-50kg each?