recently got myself into bb, 2-3months progress, turning 18 this year btw

April 2013

June 2013




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my arms are really really small..

Thanks guys, the compliments are very very motivating.

@gamerfr3ak
i went from eating really shit to a clean diet, allowing cheat days on saturdays/sundays as my family won't cook on the weekends.

i try to down 4-5meals a day, usually heavy breakfast. 2shakes a day, first month was using muscletech, now on ON gold whey and dymatize's creatine.

I'm a short guy, only around 170-172 cm, didnt measure recently sorry, haha. Currently weighing in at 70kgs.
I dont have a definite programme which I follow to, I just workout 6days a week, sometimes twice a day if i feel energetic. Cardio only when friends ask to play football/futsal/go running. I alternate body parts training days every week. Let's say I train chest on monday this week, I would train on other days the following, try to give my body a shock, and sometimes i train one body part twice a week, alternating them too.

As for calories intake, I used to count them with MyFitnessPal app on my phone, I gave up as I was too lazy  so I just eat in portions that I feel is right, usually 50/30/20. Have a goal, it'll make things easier. To me, if there's visible results = you're one step closer to ur goal. cheers!

Lol. Thanks. It's aight. I know i can still do better.

I had 2 lower back surgeries from an accident and fractured 2 wrists from a.rollerblading incident. But i have deadlifted raw 525lbs. So i need a belt and straps. I have never done military presses before. This is my 4th session so i don't know if my back will arch or not. But I'm not willing to take the risk.

Above is my current progress pic.
Everything seems to "slow down" beyond week 2, despite the same diet/routine

Im currently wondering how to intensify the routines/diet to get bulkier

*Im at a very kampung area, no gym in 80km radius

good luck n stick with it brah

ya, almost no fat intake ma
but after day 15, everything so slow....

u mean 15% fat?
I am still at 20% I think

Sorry was away
I cycle my carb intake throughout the week with consistent protein n fat intake

Example of my one day meal is
Morning
Steamed Skinless 100g Chicken Breast with vegetables
2 Kiwi
Oat

Lunch
Steamed Skinless 100g Chicken Breast with vegetables
Wholegrain bread X4

Tea time
Protein shake (easy to prepare at work)

Dinner
Steamed Skinless 80g Chicken Breast with vegetables
Banana

Supper
Protein shake (as additional protein)

The oat and bread will varies between high and low carb days

Edit - 2 pills of fish oil capsule before sleep

After nearly 2 months of below diet, I am actually starting to get addicted to it 

Morning (tastiest meal of the day):
- 3/4 Cup Rolled Oats with chocolate Protein Powder mixed in (No instant or quick bull)
- 1/2 can Ayam Brand Tuna in Mineral Water
- 5 boiled eggs (only 2 yolks consumed)
- black coffee no sugar
- sometimes half tea spoon Steffi low fat peanut butter.

Snack
- 1 can Ayam brand Tuna in Mineral Water <-------srs? your mix em together and drink em?
- Almond nuts or a piece of low fat cheddar cheese

Lunch
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and brocolli
- medium serving homemade boiled kidney beans (no salt)

Snack
- 1/2 steamed chicken breast (no salt no skin)
- small serving homemade boiled kidney beans (no salt)
- almonds or chestnuts
- black coffee no sugar

Post workout (immediately after workout)
- Dymatize ISO 100
- Creatine
- 1 green apple

Dinner
- 1 1/2 Steamed chicken breast (no salt no skin)
- huge serving spinach and broccoli

Supper
- Casein Protein
- almonds or chestnuts (yes, these are my snacks and comfort food).

Progress: 1st week into mini cut.

Now it's into 2nd week (Body weight: 66kg) Next 9 days will be end of cutting.

Lol. Let me show you some crazy shit. Viewer discretion advised. Yesterday Wednesday 25/12/13 pm at 75.5kg. Today Thursday 26/12/13 am 73.4kg. Showing thumb sign as proof. Anyway, it brings me back to the theory about homeostasis. Trick your body into believing that staying lean is the natural state of things long term and it'll work hard to get rid of whatever shit you put in there, UP TO A CERTAIN LIMIT! Lol! I have limits contrary to popular belief.
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Lol thinking of changing to upper body/lower body training soon. 5 to 6 times a day. Some times 3 lol

Lel i'm currently doing the same split as you bro but 4 to 5 times a day  How long u've been working out?

lol anything wrong? 

Current progress,

i'm having hard time to gain my arms size,
it seem like it never grow anymore,
i need guide from all the senpai!