eat before workout or not?

just drink 3 egg whites. i will feel very lazy after food for workout amongst other thing lol

Yup i used to do dat...medium meal 2 hrs before workout...but i dunno...made me feel lazy lol.

yup egg whites. not solid but just for the proteins...3 only coz its for just 1.5-2 hours workout.

wut u think?

I need help guys.

I have been on a cut ever since 2015 May but the process is real real real slow on fat loss. It seems like there is no progress at all but I kept on. At 1400kcal average I broke PR after PR and I was happy with that.

Up till beginning September 2016, I plateau on all my lifts. I got fed up and decided to eat 2000kcal on 2 days of the week,1400 on other 5. I deloaded all my major lifts by 5% and I work back up. I broke PR again and able to add 10kg on DL SQUAT and 15kg BP respectively. My lifts are all more efficient, intensity is high with 40 sec rest in between sets. Body fat dropped like flies suddenly in mid September. I can see 6 packs coming out visibly with potential another 2 at the bottom.

All is weeks before this is good...until Now, up till today, I have not break any PR since 4 weeks ago, my other small lifts are getting less effienct. Body just cannot recover in between the sets. Lifts are less efficient. I cant even complete my last PR for DL and squat. Body fat loss seem to have plateau too.

So I need some opinion. My volumes are high. After 1 hour in gym in the day I will have like 50 chin ups on back day at night, 100 push up on chest day, etc on other days as touch up. I even have some isolation lifts on "supplement saturday".

I want to lift heavy, I want that 8 packs. I can eat. Unfortunately I am mesomorph. I get fat very easily.

So, do I:-
1) cut volume maintain food?
2) maintain volume add food?
3) cut volume add food?
4) any other alternatives?

I sleep enough for 7-8 hours. I watch what I eat.

I want to lift heavy, I want that 8 packs. I can eat. Unfortunately I am mesomorph. I get fat very easily.

So, do I:-
1) cut volume maintain food?
2) maintain volume add food?
3) cut volume add food?
4) any other alternatives?

I sleep enough for 7-8 hours. I watch what I eat.


Last saturday when I weight myself it was 67.5kg.

My best lift stats are as below:-
DL - 155KG
BENCH - 100KG
SQUAT - 152.5KG

All are 3x3 by the way.

Hey guys! So I had a back injury a while back and since then progress in terms of numbers has been painfully slow. If anyone has got any advice regarding training with back injury I definitely welcome them. I've noticed that my weight fluctuates 2-3kg so I thought I gained weight but I look smaller, as in clothes are looser. What confuses me is that I do much less work at the gym now, whole body takes just the tiniest bit more than an hour. Is this still considered progress or should I start looking at doing things differently?

Hey guys! So I had a back injury a while back and since then progress in terms of numbers has been painfully slow. If anyone has got any advice regarding training with back injury I definitely welcome them. I've noticed that my weight fluctuates 2-3kg so I thought I gained weight but I look smaller, as in clothes are looser. What confuses me is that I do much less work at the gym now, whole body takes just the tiniest bit more than an hour. Is this still considered progress or should I start looking at doing things differently?

Strained muscle and minor slipped disc

Lifting belt/ knee sleeve/lifting shoes or safety equipment

when should I start investing in them?

just precaution for my knee

still not lifting that heavy,

doing 80kg squat, 50kg bench(5X5), 90kg deadlift (1X5)

hey guys i got a question to ask. my body no longer feel sore after working out, is that good or bad?

when i 1st started my routine i will feel sore the next 2-3 days, but now i dun feel anything or mayb just a bit when i stretch. i did do all my routine until failure.

am i doing something wrong here? does it mean my workout is a failure if i dun feel sore?

my routine is as below

Workout A
-Standing military press
-dumbbell bench press
-seated calf raise
-triceps pushdown
-lying t-bar row
-legs extension
-sit up

Workout B
-Standing military press
-dumbbell bench press
-barbell curl
-wide-grip lat pulldown
-seated leg curl
-seated one arm dumbbell palms up wrist curl
-legs extension
-plank

so im doing this like below

monday - workout A
tuesday - cardio
wednesday - workout B
thursday - cardio
friday - workout A
Sat and Sun rest

Ya I do progress every session as I'm able to do more n more set as well as increasing weight. No I dun wan to get sore but dunno y I have the mindset tht no sore means no workout at all.
I just wan to lose weight n tone my body. Not looking for massive muscle or anything.
I'm throwing in squat every now and then but less coz my legs often cramp up after squat.

some advice would b nice as im a beginner doing everything solo

Guys,

do u feel sore on your lower back after u do deadlift?

ive been lifting for 5 yrs + and recently i cant help but noticing my lower back is getting very sore lately after doing deadlift or racklift.

ive been maintaining 5x5 for quite awhile and when i start to drop my body weight about 4-5kg i can no longer do 5x5 of around 2x my bodyweight. so i resort in doing 8 x 5, dropping 10kg each side.

i didnt sprain my back before or notice any injuries.

is this a sign of my lower back giving up? and i need to do lighter etc....

or my mental is getting weak?

i do use lifting belt.

ps: i have scoliosis

i always take my time doing ample warmup before i move into my real sets.

i am able to maintain all my lifts except for deadlift which is in decline lately.

Thanx. Maybe figure not correct, but i just use the same method to calculate before and current.

Anyway, full body means work all muscle group? So 1 muscle group how many exercise?

Lower back pain...can be because of weak ass.

Weak ass means you shift all the weights to ur lower back. You loose leverage when you are in the hole.

noob here looking to use some drugs for weight loss, anyone experienced with L-carnitine and CLA and which brands or where to buy them?

Hi guys,

I consider myself as slightly overweight, im 170cm with 75~76kg

i've daily meal was rice + bread + coffee with sugar for so many years.

until last 3 day, i've decided to changed my meal plan to:
- totally cut off sugar, salt, bread, and rice from my daily meal.
- take only vege, fruit, tofu, eggs, potato, chicken, sometime a glass of milk or fat free yogurt after 1 hour of dinner.
- 2 days cardio(30min each) + 1 day lifting(1 hour)

what surprise me is that I dropped from 75.7kg to 73.4kg.

so, my question is, is this a good way to diet & cutting? can i continue to eat like that?

how do i know the one i burn was actually fat not muscle?

is there any side effect if dropping my weight that fast?