Malaysia biasa lar, the land where Mass Gainers paling laris and shit like MXT Muscle Terrorizer sells, while no one knows what is the caloric surplus.

The 3D delt thing kindda stupid lar actually, however I still trust the chart since I haven't found a natty who exceeded it.




All natty brah...

Moving away from the roid.genetic limit talk.

So this entire 2 years of training, did you track your calories/macros quite accurately everyday?

Did you started on a fullbody routine then gradually moved on to a push/pull/legs split? Or did you did a 3~5 day bro split the entire 2 years?

Woow damn 3400++ cals. So you eat out at subway for easy tracking? Nice idea. I normally pack chicken rice in the morning to work and just buy a salad/veg outside.

Since you ran PHAT, i have a question. A while bek I was doing research on volume and heard that PHAT's volume is too high for naturals, do you find this true?

Read it at a few sites and opinions of people at BB forum. I can't experiment it myself since I am a beginner. Anyway I always kindda doubted that the volume is "too much" that's why ask your opinion.

I also practice IIFYM, just that if I eat nasi lemak, nasi campur all that I scared underestimate calories and gain extra fat, somehow bothers me in my mind if the rice is 150g or 170g or 180g... lolz.
I'm like 57kg 12% bf rather lean bulk accurately scared to fuck this up by playing around.

Thanks for the input. I guess volume tolerance vary alot from person to person and PHAT is realistic.

About the chart, there's only 1 way to find out for sure.... will report back in 4 years.

I'm gaining 1kg per month, think it's pretty decent. I'm running a 2 day split and making progress from workout to workout for 2 months now. It's just that I like to research/discuss complicated shit like ideal volume that I'll never use anytime soon due to interest in the field.

The only pain in the ass I face is weighing and eating all my food to make sure I hit my daily calorie goal +-50cals to make sure I gain exactly 1kg/month, not more not less. Naturally I am an under eater, so if I dun weigh and track all my food, I'll under-eat and make no gains. On the other extreme, if i keep stuffing myself, I fear I end up gaining 3kg on some months and end up 20%+ bodyfat too soon....

So I have to pack my 2 afternoon meals if I leave my house. Sometimes I do eat out like some burgers at McDonald (they write the cals on the packet) and sometimes I just save 900cals before a binge like company dinner during CNY. I wonder if eye-balling some of your meals on a dailyeee basics and still making gains is a skill that comes after 2 years of training?

This post has been edited by Armesh: Mar 15 2015, 02:26 PM

Ahhh... I'm just the guy who thinks too much and reads too much always. Cant deny this.

Anyway still making maximum gains so doesnt matter.

Oh shit... I only bench 40kg, but for reps.

90 days ended.



This post has been edited by Armesh: Apr 10 2015, 07:23 PM

Start 54kg. End 58kg.

This post has been edited by Armesh: Apr 10 2015, 08:50 PM

Keep training for... as long as I can...maybe lifetime.
Currently aiming for a 225x5 bench by next year January (1 year of training).
Best part is currently my maintenance cals is now 2450 cals per day. Fuck me right...

1 thing I curious is, I actually bulked at +1~1.5kg per month. This is because as a natural i can only gain around 11kg of muscle / year so around 900 grams muscle per month. So I feel that bulking faster will result in excessive/useless fat gains. So most also i go +1.5kg per month. So I am wondering why you suggested I should have bulked harder?

Reference:
http://www.bodyrecomposition.com/muscle-ga...potential.html/

The further into training, the slower your muscle gains, even more SLOWER you should bulk.. E.g in my second year of lifting I will bulk at 500g/month

Reference:



This post has been edited by Armesh: Apr 10 2015, 09:51 PM

Cause I don't have to haha. Anyway to answer your question, I practice this:

https://www.youtube.com/watch?v=17EfPCAnAos...toDorIvxz7Vnve_

This post has been edited by Armesh: Apr 10 2015, 10:00 PM

Purposely caved in to better show front delts and arms.

Anyway i have kyphosis ever since kindergarten. Been hunched back till i was 16. Genetic, my dad and grandfather also had this.

I just keep my push:pull ratio 1:2 and never had shoulder back problems, also try to consiously walk and stand straight always.

Yes, you should cut until you are like ~65+kg.

Cut until 10% bf, then bulk to 15%, once hit 15 cut back to 10. Repeat forever. Never go above 15% ever.

Judging from pic/definition, around 11~12% maybe?

I do this way:
https://youtu.be/K-aRoEdDqNE

Adding 5kg to your Deadlift per month also good edy... cause you seem almost pass intermediate. If you are not a Powerlifter, no need deadlift also.

+ in the gym, unasked, while you're working out, touching your hands/bar/waist and disturbing your set. This is forum.

This post has been edited by Armesh: Apr 27 2015, 01:02 AM

Never care bout what people say.

Go infront the mirror, take off you shirt, and think yourself will she masturbate to that? The goal is to make it a yes.

Not Srs. Semi Srs.

What's you're reason for still being natty? Why not do a low dose , be an aesthetic God and hit a legendary 4 plate bench that'll even get Mike O'Hearn mirin?
Considering your profession, riding a bicycle should be fairly easy and safe for you.