I normally dislike assisted people often due to the stupid advice they give. For example giving body part splits to newbies and this guys dun knoe jack shit about periodization and all that. Very rare to see anabolic user with real training knowledge...

alright, thanks dude. i did not set any targeted weight as i been working out for only 1 month plus. My goal of now is cut off all the fat to around 10% and start clean bulking.
ya, of course 10kg would make me skinny. haha.. i only intend to cut off 10% bodyfat, maybe 5-6kg? and start clean bulking. 

u from kajang eh, any chance that we maybe are working out in the same gym ? 

which part u from, sg.chua, saujana impian, mutiara heights, kajang 2 ?

so you are bulking currently?

did you actually calculate your macro intake and calorie deficit?

ya, probably i will lose some gains but i am going leaner, and start clean bulking again coz i read somewhere saying that if our body fat percentage is lower, we are easier to put on some muscles.

Actually it's quite simple, it's best to start skinny as f***, like all bones at 11% bodyfat so you can bulk for 1.5-2 years before you need to cut.

Second, if you fat or chubby... maybe got tummy abit and at 18%-25% bodyfat, but malas to do an initial cut before training, you can eat at maintenance (keep weight constant, it's called a recomp) and train for 1.5 years until your bodyfat % reaches 11%.

Third, you can cut and become a super skinny faggot skeleton before start training, so you can do the great 2 year bulk.

Really appreciate it to hear that someone somewhere found my knowledge useful 

bukit mewah ah

quite far lo i at kaki gym 

Please judge, comment and advice so i can be motivated to improve!
 

Just tune down the ego in you. Just because you lift, doesn't mean that you can look down to people who just starting to lift. Keep in mind, we were all like that before.

So share your knowledge like you would want someone who lifts more than you to share their knowledge with you.

Lift heavy, be humble. Be a humble bear.

Fat ass been there done that.
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Skinny ass been there done that.
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Lol, I've worked out with a lot of LYN members mate. I'm a bitch in the forums but bery friendly irl.

im on layne norton phat program, i did record my gain. muscle size grow bit by bit. and i did add to bench, deadlift, squats etc which is also bit by bit. anyway my point is u asked me to study, so is it u wan me to understand something on jim wendler/jonnie candito programs and apply it to phat? or i change it to jim n jonnie program altogether lol im a bit confused

Sifus, care to do a form check for my deadlift? I wanna add more weight but want to make sure my form is correct. Many thanks. 

I am 60kg and this is 80kg include bar

Ok. You can still eat MacD to lose fat. Avoiding fried food or junk food is a quick way to decrease calorie intake but not a good long term solution. They might lose a lot of weight in first few months and eventually stalled.

I'm not trying to be a douchebag that saying everything must be based on scientific reason. Everyone can have their own way to lose fat. But promoting "clean" diet isn't something proud. Restricting food choice caused a lot people to lose motivation half way. At least for my gf and she is happily eating whatever she likes while reaching her goal.

The first difference is that John Cisca—a science teacher in the Colo-Nesco School District in Ankeny, Iowa—didn't eat like a pig. He ate 2,000 calories per day. He also balanced the intake of nutrients based on the FDA's reference daily intake tables by combining different items from the fast food chain's menu

for long pants guy, you lock your knee joint too early, your knee joint and your hip joint should be locked at the same time, if you lock your knee too early, its almost as if you are doing stiff leg deadlift.

take an a4 paper and fold it equally 3 parts, it shall looks like Z shape if look from the side, imagine the top part is your upper body, middle part is your thigh, lower part is your calve.  now hold it vertically, pinch the top part and bottom part and pull it upwards, you will realize both the folded part( the joints) both locked at the same time. thats how your deadlift joint lock should be.you can see short pants guy for referrence his lock out time for both joint is correct

Gains that I'm about to lose T.T:


Still lean.

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This bulk is ending soon. Miss being shredded.

Not that one. The one I saw is Men of Steel held some where in Sentul.

Looks like I will need to look into this BoF. Lets see how it goes. If the date is near, may join both.