I have another question, let say I've been monitoring my calories intakes for a couple of weeks without going to the gym and I've found the perfect weight increment (0.25-0.5pound per week) calories intake, do I increase more calories intake if I were to start doing resistant training? If yes, how much calories should I add on top of that?

To all expert here, appreciate if you guys can advise me moving forward to achieve my fitness goal; to be muscled lean & I'm avid runners.
Not so ultra-runners but at range of 10K ~ 21KM la.

Some say those two wont come along; if you're runner or marathoner, you wont get good physique as gym dude.. vice versa.

I did run 5KM on (3-4 times per week) and do some body weigh exercise usually after my run (pull, push, core and legs) & once awhile hit a gym to do some lift (5X5stronglift; squats, barbell, dead lift, and so) and some times plays sports as well (futsal, badminton, basketball..)

I'm now at cutting phase.. 170cm, 72kg, waist measured 30-31', body fat measured 13% (used to be 84kg and 17-18% body fat early this year.. it already been 1 year since I started..)

I dont have proper meal diet; always choose protein and fiber diet, less carb intake.. but calculated my caloric consumption intake, always try to be at deficit side. i drank a lot of plain water & in additional to what i eat, i had my protein whey (1 or 2 times per day, 24g protein per serving) usually early in morning and after workout.

I not sure if i did it right, or need to further improvise, So to all body builder expert here; gladly if you guys can suggest or comment.

Again, my goal is to have a tone and defined body; which also need to align with my running activity.

Thanks in forward

my squat has plateaued for few months. my other presses e.g. chest press, shoulder press, deadlift are all growing..basically everything but squat..stuck at around 50kg

i've tried to do leg press and it's growing as well. (from 40kg to 100kg, 2x10)

any pro tips? everytime i do squat, i can feel it's very intense and DOMS the next day. but i just can't gain any poundage on squat.

I wanted to bro. I train in Shah Alam 5 minutes from office during lunch. I don't go to Klang anymore. Night time is reserved for daughter and GF. So only Saturday. But I can't go all the way from Puchong right. And in this era, I am the remaining ones who don't have FB. Keke.

Worse still is when waifu or GF thinks that you are in gym for jolly jolly, not supportive and thinks you neglect the family and eat like an idiot when you cook and watch macros (less fun when eating out) and sleep early (no time to "talk" to them).

Not all partner understand that kind of dedication we put in the gym. They think that gym is all about you yourself and what you do affect them.

1) Not supportive - They think it is all about you, you are self centered and you look at the mirror more than you look at them.
2) Neglect the family - That 1 hour you spend in gym, that 30 min you drive there and come back, the time you prepare your food can be used to help them wash their plates and look after kids, or wash the car porch
3) When you cook and watch macros - They will have less chance to eat the same food with you because they don't like the food you cook.
4) Less fun eating out - I can settle with a steak or 2 steaks but you can have the ice cream all by yourself. They will think what happened to that sharing of "sweetness" that we used to have?
5) Sleep early - When we are tired we want to sleep at 10 or 11. You want to start talking at 11. I no talk to you, you no happy say my training affected "our time".

Oh well, at least thats what I get when I don't have a supportive partner. To ladies or partner out there, this person slaved themselves in the gym to achieve what they want to achieve. In a way they are exercising. They are not out there jolly jolly drink beer play pool throw darts. Be supportive and talk about time management with them instead of accusing them this and that. They take great pride in what they achieve in the gym.

Guys, is this possible? My friend started going to the gym 3 months ago.

Before:
Bodyweight: 70kg
Fat: 44kg
Muscle mass: 12kg

After:
Bodyweight: 69kg
Fat: 14kg
Muscle mass: 30kg

He used that InBody machine you see in the commercial gyms. So probably not that accurate but those numbers are way out there. And even before, while not skinny, he didn't look obese. I said the numbers don't look right at all but he said he's seeing consisent progress when he measures every two weeks.

Hello guys, I recently started doing some workout (few days) to get a normal body shape, not those with big bicep etc, just regular body, or in a simple word a man's body. Medium biceps etc

It hard for me to do it as I lack discipline, so what I currently do is I integrate the workout with my hobby.

What I do is
I love to watch anime, So everytime before I stream a new 30minutes episode, I will

10 push up
15 squat
45 seconds plank
Sometimes at the morning I do HIIT, where I run as fast as I can for 20seconds and followed by slow run and repeat

My bodyweight is 72kg and my height is 1.75m
Does my routine works well? Everyday i watch 15+episodes average

Not to mention I only eat one big meal a day, and that big meal is rice (one fist size) and other dishes. If I hungry, either I just drink water or eat biscuits with milo

I don't understand what you're eating and perhaps you didn't even count your macros and calories

I eat fast food almost everyday along with solid foods and still being lean

i understand that count the calories in/out is 1 of a major in workup journey, but everyone need to start somewhere right?

there's no way for me to study how muscles work, how to plan my routine, what should i eat, how much calories apple has... etc then only start to hit the gym, it would be too late.

i mean come on, it could be take years or ur whole life just to 100% understand about bodybuilding, that's why i always advise people to take ACTION first. you can learn while u doing it.

Learning from your mistake make your have a better understand why u should do it in proper way. it's not everything need to learn from textbook at initial stage.

like i said earlier, i havent study on counting macros and calories yet.
information given above might not in 'bodybuilding-term' (if that is a word), i'm still learning, and please go easy on me    cheers

Hi All,

Anyone experience 1 shoulder is higher than other?

Gym few days and found my left shoulder is higher than right shoulder.

Any good ways to fix it back?

Typo isit? If u managed to trim your bf% to 6% you should be advising us not asking what we think.

Recently I dropped my bf% fr 20% to 12.5% and it was really taxing both mentally and physically. I cannot imagine dropping to 6%. 

I used to do 3 sessions per week but abit different fr what you planned - I worked one big muscle w one small muscle (sort of like push, pull, legs) :
Monday - chest + triceps
Wednesday - back + biceps
Friday - legs + shoulders

I don't think you can work Chest and back on the same day without sagging off at the tail end of your workout.

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?

I think you are correct.

My shoulders and biceps/triceps grew.
But my chest...men boobs and skeleton 

I used to do floor press (36kg barbell) but after a few months my right shoulder can't take it anymore.
So, I change to push ups only.

Still doing deadlifts with the 36kg barbell.
Does eating diy pancakes helps?

Recommend me a good brand