hi all, seek your opinion on my workouts. I'm just started try to digest as much as possible on the sticky and googles..i'm lost with lots of info around...thanks in advance for the advice

1 day :

DB flat bench press = 8.5kg (3x15,15,13)
DB Fly flat bench = 5kg (3x12,12,10)
BB flat bench press= 20 kg (3x10,10,8)
DB one arm triceps extension= 2.5kg(3x8,8,8)
Lying BB triceps extension= 5kg(3x8,8,8)

2 day:
Bent over BB row = 20kg(3x15,15,15)
One arm DB row= 7.5kg(3x15,15,15)
BB deadllift = 20kg(3x12,12,10)
Seated DB concentration curl = 7.5kg(3x5,5,4)
Crunch flat bench 3x5,4,4

3 day:
Barbell Squat- (4 sets of 15, 10, 8, 6) reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Barbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Barbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

4 day:
Seated Barbell Shoulder Press- 3 sets of 15, 8, 6 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Barbell Clean and Press- 3 sets of 15, 8, 6 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

day 5,6,7 : rest
Diets:

morning:
630am myfusion hydro 1 1/2 scoop (54g)
730am bread, 2 x whole egss

lunch:
1230pm :rice,chicken,red meat,

afternoon
5pm: myfusion hydro 1 1/2 scoop

830pm : workout

1030pm : myfusion hydro 1 scoop, 1 whole egss

if i were to be shoot, shoot me with good bullets i appreciate it!

I weighted 69 KG, 168cm

Hi all,
I'm taking Whey. I'm 68kg. How many scoop should i take per day for ON 100% GOld Whey?

Please advice

Sifus, here goes,

Objective, loose weight and make lean muscle.
Current weight 68, height 165cm, BMI 25

Breakfast = Lowfat milk + Oats

Lunch = 1 slice of bread and apple + 4km incline run 5 times a week + Light weight 5 times a week (the beauty of having gym in the office )

Dinner = Fresh cut fruits

Thats all.......been doing so for 3 weeks......
My ON 100% Whey just arrived today....first time bougt.....so dunno how to consume

For best results from personal experience, eat some carbs + protein around 1 hr before you hit the gym.

I've had some crazy workouts after popping off a proteinplus powerbar as pre-workout.

I also found, in a pinch, a plus-size snickers/mars bar is a very tasty and energizing preworkout

I'd go with a boost too. Although, taking that would result me in running like some hyperactive kid instead.

hey guys...i just checked my body fat percentage, 13.8% ...is it good or should i decrease my BF% to under 10% ? btw, i'm 19 years old...2 weeks ago when i started doing workouts, my BF% was 14.9...now 13.8 ...i read some articles it says that losing fat and building muscle are different things...should i build muscles at this BF% or continue reduce the BF% till i get under 10%?

Pop Quiz? ( just for fun )
[attachmentid=2937300]
Prepared this for lunch
Australian Beef Knuckles ( forgot the weight, came up to around RM12 for the beef itself ( Carrefour )
1 Brocolli
3 Eggs ( 1 egg yolk )
Portuguese Chicken Spice
Basil
Pepper
Cayenne Pepper
Hunt's Original BBQ Sauce
Lea & Perrins sauce
Olive Oil
Pan-fry method

How many calories?
How many grams of protein?

Hmm 
Approx calculation
400g Australian Beef Knuckles ( forgot the weight, came up to around RM12 for the beef itself ( Carrefour )
1 Brocolli
3 Eggs ( 1 egg yolk )
1/2 tbsp Portuguese Chicken Spice
1 tbsp Basil
1 tbsp Pepper
2 tbsp Cayenne Pepper
2 1/2 tbsp Hunt's Original BBQ Sauce
1 1/2 tbsp Lea & Perrins sauce
4 tbsp Olive Oil

thanks bro! What do you think is the min carbs macro i shud aim for to optimize fat loss?
can i take like oranges or banana?

I'm intend to drink 1 bottle of Gatorade (not cold) or 100 plus (not cold) everyday after each workout. I need to stay fit and focus at night. Any dangerous effect?     

I still confuse at calculating calorie.. Let's use HL milk as example.. Stated there is 500calories and 50g protein..
The 50g protein x 3 = 150 calories is already in the 500calories or 650 is the correct one?

I'll google for healthy oil then but i don't think its possible cause normally i eat outside..

around 1700-1800kcal based on myfitnesspal, i keep track everyday.

is that too much or too low? as i want to get rid of that layer of belly fat.

guys, who have successfully diet to below 10% bodyfot from about 20% bodyfat. Care to share how you guys do it? do you lose alot of muscle? im eating so little but the weight is not moving much.