I don't think you should go to failure for deadlifts. Form is very important for deadlift or you might snap some shit up.

If you want to be stronger then you should do lower reps range but with heavier weights and keep doing them with progressive overload. That is how you can get stronger.

ditto on that.

progressive overload in each sets? or session(day)?

or any way is fine, as long as progressively i'm going heavier (with correct form of course.)

btw, when having DOMs, do you guys still workout the same muscles with same intensity or go lighter? or don't at all but focus other muscle group instead?

Each session (day).

It depends. For beginners, better to rest first and focus on other muscle groups. How many days of DOMs are you talking about?

You should have a proper program with proper progressive overloading plan........

DOMS don't mean much to me personally... Unless it's VERY severe like making me unable to move properly

I only get DOMS when I have been skipping w/o for sometime, or when my routine is more intense than usual.
If I've been skipping w/o and kick start back, DOMS can last up to 5 days (3 days severe hard to move). Else it's just 1-2 days of slight discomfort.
And I don't get it the day after w/o, but 2 days after.

OK thanks.

Am planning to start with this routine. Any comments?

2 days only in weightlifting? Might as well dont do at all.

recommended at least?

At least 3. Try to go for 4 or more if you can.

https://forum.lowyat.net/topic/371250

I just started lifting, I'm 72kg, 173cm, more fats on chest, belly and thigh. Not aiming to be too bulky macho guy, just slightly muscle body size. I wasn't sure about my food intake and would like some advice, because mostly I found online, are either too big portion or just too much calories and meal intake a day for those really macho ones.

Breakfast
4 table spoon of oat
1 glass of hl milk

Snacks
1 pack of 3 Munchy's flavored oat krunch biscuits
1 apple

Lunch
Economic rice 1/4 of the plate
3 vege 2/4 of the plate
1 chicken breast of fried/curry/flavored without sauce

Snacks
1 Apple
1 glass of hl milk

Or

Potato & carrot slice half bowl

Dinner
Pasta half bowl mostly added with ingredient below :
Spaghetti/carbonara/olive oil, 2 tablespoon(either flavor)
Chicken breast slice/tuna in water
Mixed herbs
Carrots/potato

Pre and post workout
2 banana or 1 glass of hl milk

This post has been edited by KahHoong: Apr 5 2016, 04:45 PM

First, you need to know your TDEE. How much calorie you need to maintain, so that you know how much calorie you need to cut.

Then, you need to know how much total calories are the food you ate through out the day if it meet your fat loss calorie requirement.

i think your gym program is okey..since your WO just for 2 day..split program (upper n lower) is acceptable..
try to focus what you what first..get stronger or more endurance? dont been greed to get both..its just like your drive a car n want to turn right n left at the same time..well its not totally impossible, but its hard
form my observation on your regime..i think endurance if fitter for you..(cycle for 40km, running ect)
you dont need calf raise...running n cyclling already help you raise them..try to limited leg wo..but give some attention on mobility more
my suggestion is
wo a:
OHP
BP
dip
pull up

wo b
DL
SQ
abs (abs roller is the best,plank)
back extension
some mobality work..

been tracking my macro for sometime but i found it very difficult to keep my fat intake down..
Usually it will exceed my targeted 30%, not sure whether I estimated them correctly...
Due to work I have no choice but eat outside frequently, eg. economic rice, nasi campur..i find it very hard to estimate calories & macros for outside food.

The only thing i do is avoid food that I see oily, more vege, less gravy, more lean meat, no fried stuff..but still it was high.

Chincai look already can see insufficient protein and fat.......read above about your TDEE and counting macros.......

Fat is actually fine man.......you don't have to avoid them as long as it fits your daily goal..........eating out is very hard to calculate la... maybe bring your own lunch?

thanks mate...well i just have to make do with what I have...trying with 50:25:25 (C:P:F) now.....hoping to gain some muscle mass while roughly staying not too far from current weight...lets see how it goes.

Nice diet chart.Some times i think not only diet follow a diet chart, doing an exercise is given best result. One of the most entertaining sports out there is road biking. The beauty of road biking lies in its ability to suit the needs of different people, whether that is leisure cyclists, commuters, or even people taking part in exercises.

My diet plan to lose my body fat from 30% to visible abs.

Morning 2 half boiled egg with kopi ais at Mamak

Lunch Wheat bread chicken slice from subway, or 3 fruits, or porridge depend on which day.

Tea time ( still looking for things to fill in, any good snack i can get? Biscuit or bread from bread store? Dont want something like apple or too troublesome since i going to eat at my work desk.

7.30 pm (work out abit, push up around 100 times, squat abit, cardio abit, Dumbelll abit)

830 dinner ( 1/2 plate rice, mostly 3 pcs chicken breast, egg and 1 vege)

Please advise.

Calculated TDEE using TDEE calculator, currently is 2284 cal, need to adjust to 1.8k cal. If lower should be okie right if i want to lose fat?

This post has been edited by hpares: Aug 8 2016, 11:28 PM