Your chest is kind of lagging bro. Is that your weak part?

dont see much change except the hair style lol

the second pic is probably flexed

Me too brah and we're all gonna make it lol. Ur lean bulking right now?

nice stuff. obviously d right side r more shredded. but i like left side. mayb bcoz of d hairstyle..lol

Wow , what's your current stats and how long did it took you?

nice. good job brah

As always, good steady progress!

Lol weight and bf % . Lookin good btw

and height

Am not sure how many years he train seriously. Yeah you are right, it takes like 4~5 years to be near genetic limit.

I feel the table on the site is correct. Omar Isuf, Luimarco, and even Darky failed to surpass those numbers. You can try a crosscheck yourself.

However I do think that there may be someone with supreme genetics and large frame who may exceed the chart by ~5lbs.

2 years of training and he reached his genetic limit? Do note that some of you didnt see any progress on him in that before or after pic.

Come on, doubt that the table in the site is correct.

Too many people blaming they reached their "genetic limit" before they even give out their 100% to both training and diet. C'mon guys, lift people up instead of putting people down.

Great progress fas!

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.

Me too. I'm the kind of people who need hard proof facts and that website lacks on it. The chart is just a mere dribbles IMO.

Btw, great achievement you got there.  Prolly should try advance training for your next routine.
+1. They worried about everything without having even covered the basics properly.
I did PHAT a while back and I did it as per, no volume reduction,  fasted training. All good. A friend of mine tag along for the Leg Hypertrophy and he puked afterwards.

IIRC,  Dan tried it as well.

well, have to see your numbers in your lift.

you cant be lifting sissy weight and get that huge.

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?

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.

Think, But Don't Over-Analyze

When you are enthusiastic about bodybuilding, or any sport or hobby for that matter, you want to know everything you can about it. You want to know what's the best exercise, what rep range will give you an edge, how to best structure your split so that you eek out every gain that you can. This thirst for knowledge is a healthy one - and is a sign that you are thinking, that you care.

But it can also hold you back. With the wealth of information available, especially in the internet age, it's all too easy to get caught up in the minutia, to start wondering if this or that exercise will pack on the size better, whether XX supplement will be the difference between success and failure. The next thing you know, you're spending too much on supplements, switching up your routine every other week to use that new magic routine you read about, or getting discouraged over results that don't seem up to par with the promises of the muscle mags.

The 80/20 Rule

Dr. Joseph Juran, working on quality and management principles in the 1930's and 1940's observed a universal principle that he called the "vital few and trivial many", in which 20 percent of something is responsible for 80 percent of the results. This became known as the Pareto Principle, or the 80/20 rule. This rule means that in anything 20% is vital and 80% is trivial. For example, Juran observed that 20% of the people owned 80% of the wealth. Or that 20% of defects caused 80% of the problems. You can apply this rule to almost anything.

The value of the 80/20 rule is that it reminds you to focus on the 20% that matters. You should identify and focus on these things. So in bodybuilding, what are they? I would say that the 20% that matters includes:
Researching & following a good, fundamental, bodybuilding program. (Not a perfect one, it doesn't exist).
Putting in hard work in the gym, consistently, over a long period of time.
Following the rule of progression, and ensure that over time you are lifting more weight, more reps, or more sets.
Having good nutrition. Eating enough good stuff, and not too much bad stuff over the course of a day.
Getting adequate recovery.
Adjusting your plan periodically, based on your results and your experiences.
Which basically means: Train. Eat. Rest. Repeat. Week in and week out. Focusing on the basics will give you 80% of your results.


So if that's the important 20%, what's the 80% that's trivial? Well in my opinion it's details like these:
Should I do 3 sets of 8 reps or 5 sets of 10 reps?
What's better, 1.25g protein per pound or 1.37g/lb, or 1.5 g/lb.?
I'm doing BB curls, should I be doing DB curls or EZ bar curls instead?
What's the best angle for incline barbell presses?
If I don't get 30g of protein within half an hour after training, is my session wasted?
How much should I be lifting for my height / weight?
Are DB flyes better than using the Pec Dec?

Etc. Etc. Etc. Honestly, that stuff doesn't make a difference. Or rather, if it does it makes a relatively small difference (20%); or only makes a difference for a relatively small few who are at the limits of their physical development. For most of us average Joes, it just doesn't matter! Sure, if you have a wrist issue, EZ curls may bump into that 20% of things that matter, but in general it doesn't make that much of a difference.

The muscle mags would like to convince you different, since they want you to continuously tune in to find out if you're doing everything right. If you're "in the know" about the latest "hollywood workout". Whether you're missing a miracle supplement that just got invented in a secret Swiss lab.

That way lies madness, my friends.


Objective Evidence

So how do we know this is true? Well, first of all look at the wide variety of workout programs, splits, exercise selection, training frequency, and equipment recommendations from various top bodybuilders over the years. Do they all agree? No. Do they recommend all the same things? Don't think so. Do they all train the same way? Nope. But it's not the 20% they disagree on, it's the 80%. Which stands to reason, since the 80% only makes a small difference, and most of that is individual anyway. What's right for one person is not always right for another.

But they all agree on the value of the big, compound movements. They all preach eating enough, eating right, getting enough protein, and having intensity in the gym. They all agree that results take hard work and consistency and a balanced workout routine. They agree on the 20%.

As further evidence that sometimes the small things don't matter: how often have you seen some dipstick in the gym using terrible form doing nothing but crappy curls and yet having jacked arms? It happens. Sure, he might get injured periodically. Sure, he might have no calves. But when it comes to those arms, he's doing at least 20% of things right.


Final Thoughts (Cliffs)

So what do you take away from all that? It's simple: do your homework and spend your time and effort on the 20% of the details that matter - that's Thinking. Don't waste your time sweating the 80% of the trivial details that make little or no difference - that's over-analyzing.

I don't pretend to have all the answers, and you should figure out what those "20%" things are for yourself by reading and thinking. But once you do, focus on that and don't let the "80%" of minutia derail you from what really matters.

how can one press DB 45kg for 6 reps and BB 140kg for 2?
idk, the weight gap is just weird

Bro,
You bench number is impressive.
How did you progress from 80kg to 140kg in 10 months huh?
That's quite a lot.
Any special routine to share?

Any why's your squat the same as bench?
Injury?

Tug of war, it's ridiculous but it's my thing. It's nothing but a battle of pure strength. There's a ceiling collective weight (600kg for a team of 8). We have to spread the weight evenly between us, and if someone is overweight, others must pick up the slack by losing more weight. I can't do that to my team.

thats a rather weak deads compare to your impressive bench

you do those power lifting style bench where you arch your back like "n" shape with shorter ROM or flat back bench??

not really a battle of pure strength. its alot of skill and strategy as well. i am too in a local tug of war team.

What is TT session?