Uhuh....? No shit?

Just FYI, am no ectomorph here buddy hehe

Haha, dude, it was a joke really

http://instagram.com/p/ak4GisCBrd/

http://instagram.com/p/ak36-FCBrO/

15/6/2013

I have really small bones.. and my leg aint growing despite I do train them.. I've tried everything from 5x5, pyramid, drop etc

HOW?

My ankles, wrist, knees bone are real small..

How do i upload pic to the post directly?

TQ

Im on IF and low carb diet on non workout day. Almost 1.8k daily (deficit of 200-300)

Still have belly fats.. Sigh..

Body recomps usually happens on a deficit. It CAN happen, but it isn't easy imo

My target now is to achieve a <10% bf while building muscle.

I forgot where I read this but it is possible, like mike said, it is difficult.

other parts are growing just not the wheels. thats the problem

will look that up,, btw, can this be trusted?

http://scoobysworkshop.com/expectations/

Note 6) There is a point of diminishing returns with lifting weights. At first, the strength and muscle mass gains are very rapid (the newbie effect). In each subsequent year, the gains are less and less until at some point you reach your genetic maximum and all gains cease despite intense workouts and flawless nutrition. How long it takes to reach the genetic maximum depends on many factors including genetics but most importantly on the intensity of the workout program. If someone lifts casually and does a whole body workout for 30min 3 days a week, they will never reach their genetic max. After 20 years, if they get serious about lifting, they could have a second chance at the newbie effect and spectacular gains despite their “ole” age. On the other hand if a teen starts professional powerlifting at age 16 then they might hit their genetic max very early, perhaps in as few as 6 years.

very interesting in deed

takes 2 years, from 13% to 17% bodyfat lol..

haha last time is skinny until got 6 pax. so its not really a proud thing 

@Alien9, Do you have any progress pics of your own to show? Would love to see them 

im taking in quite clean ady. less fat and salt and such.

i have not eaten any fast food or friend food the the past few months already.

i calculated my daily caloric intake also like insufficient to gain weight.

i also duno how i gained fat.....dem.....nutrition is the hardest part here

According to scoobyworkshop calculator. I need 2218 cals to have a clean bulk

I calculated before, I dont think my diet touches the value above. But im gaining fat.....Sigh.....what can I do?

I'm thinking of switching back to mass gainers(anabolic peak) instead of whey to hit my caloric goal.

My meals revolve around below.

Breakfast
1 cup milo with oats
multivitamins, 1g Vit c, and 500mg Vit E

reach office
2 scoop met-rx natural whey, 260 cals,46g protein
1 apple
1 medium sized tomato

lunch
1 slice pan fry sting ray
1.2xcup white rice
vege

or pan mee noodles large or any noodles(large)

or chicken rice breast add small rice and extra chicken

or mixed rice with lots meat and vege

tea time
120g steamed chicken breast
1 medium tomato

dinner
1 cup white+brown rice
280g steamed chicken breast
vege

or anything revolves around that

1-2 hrs before sleep
1 cup of anlene milk with oats

Before and After!
Comments and critique please, I know my body fat is very high, gonna start cutting soon.

Is that what they call a sumo deadlift? I've never tried pulling with my arms inside of the hips coz it kinda feels that I'll snap my back anytime lol

Told y'all I would nail it this week. With a smile too. =) Btw, waist is now 25.6 inches and at 71kg bw.

C'mon la, the diet way too strict, way too strict. I eat pizza KFC and desserts too. Just learned to ate cleaner. I meant I followed the workout exactly, sorry for the misunderstanding caused.
Now back to the ques, I want to be lean, and also be bigger. So could you shed some lights on cutting or bulking first?

hmm do u mean mix ayam brand tuna with mineral water ?
how did it taste ?

thanks for the light up, will go and search for it  

Left: September 14th. Right: November 14th.

Made some progress, cut down from 82kg to about 76, I believe.

Glad you asked.

Got it checked out about 6 months ago. Apparently it's not too uncommon for teenagers. Doc said it'll pass with time, who knows.

It is kind of a b*tch tho, but whadyagonnado.

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!