Ain't no expert but I think having shoulder day before your chest / tricep day is bad. You could plan your cardio on your rest day.

Basically these what i usually eat if im outside. If im in my house it will be alot easier because i can cook.

For Lunch

This is what i usually eat for dinner!

Do you know how much calorie you need, how much calorie deficit you have, protein/carb/fat intake?

this is based from my iifym

Do you know how much calorie you need, how much calorie deficit you have, protein/carb/fat intake?

this is based from my iifym

when you eat out, how do you know how much you're eating? By eyeballing?

sorry sorry i read wrongly.


TDEE is around 2.4k
BMR around 1.7k

and i usually eat around 1.8k.

i hope i get it right this time.

Hello guys!

I need help in my next phase part.

First of all, until now my height is 178cm and my weight is around 78kg plus minus. I have gone down from 110kg (the highest weight i have experience). It took me 2years to go down. Too make it short i have been dieting + 2-3 cheat days. Cheat days by means eating kfc, pizza and lots of craps. But i still diet (eat those crap not above my calorie deficit). I do all kind of sports Jogging, Swimming, Futsal and rarely went to gym due to money problem. Rm5 per gym is expensive for me.

Here is the picture of me till date.


Now im starting my gym back, Lifting weight here and there.

My workout plan is something like this.

Monday = bicep,tricep,arm abit of leg.
Tuesday = Back and leg
Wednesday = Chest and treps
Thursday = Shoulder and abs
Friday = Jogging/Swimming
Saturday = Rest
Sunday = Jogging

My Diet.

Break Fast-
3-4 Half boiled egg

Lunch
Mix rice. 1/4 rice. 2chicken (breast) . veggie. and what ever is served.

Tea
Dark Chocolate, Fruits,

Dinner.
similar like lunch

Supper.
Yoghurt or 3-4 half boiled egg if i went for gym.

My target is to have lean body something like zac efron.

So the question is now should i continue taking fat burner? Im currently taking grenade when ever i hit the gym. Grenade Black Ops looks good.

Should i take protein shake now? The current protein i receive now is from my diet. If i should take protein, What protein should i consume?

Is my workout plan okay?
Thanks guys for your help and sorry for the disturbing picture.

You're definitely on the fat side. Honestly though, you don't look like someone who goes to the gym at all. You know what, remove the cardio and the isolation exercise such as bicep etc. You don't need them. Do heavy resistance training and control your diet. Id highly recommend you take on powerlifting.

Hello Master, Sifus and friends. 

Here is my update log. 25/2

After reading a thread https://forum.lowyat.net/topic/3506524 by GameFr3ak

Am i know consider skinny fat?

My current stats

Height : 178
Weight : 74kg
BF % : 19. ( I use the caliper)
Waist : 87cm

My fat mass should be 14kg am i right? Weight x Bf. And Leans Mass is 59kg calculated from http://www.bodybuilding.com/fun/lbm_calculator.htm

Pictures.



Stumble upon this website http://www.muscleandstrength.com/articles/...ilemma-bulk-cut which the test subject have similar stats. My question now i should be on bulking program or continue cutting until those visceral  fat are gone ?
My current diet within 1700kcal

Breakfast
2 white eggs, 1 whole with wholemeal bread. or Protein pancake with banana slices

Lunch
Brown rice! Brown rice is really yummy, Why only now i discover it. Grill chicken with lots of veggies, broccoli and asparagus . Additional omelet if im hungry

Evening
Nuts. Cashew, peanut , or any nuts and whey after workout.

Dinner
Same as lunch, Minus the rice. Sometimes tandoori or salmon.

Before bed.
Casein

Right now is my current semester so i have alot of time to cook and workout.
In advance i would to thank you all for the opinion and teaching for me to achieve my current stats. I know im very far from my goal but at least i can see alot of progress.

You're not skinny fat just fat only.

do 5by5 icf that kind of stuff?

i may not look like im not going to the gym, but as far as im concern i can finally do pull up and chin ups 10 reps each set. took me awhile for that.

You're definitely on the fat side. Honestly though, you don't look like someone who goes to the gym at all. You know what, remove the cardio and the isolation exercise such as bicep etc. You don't need them. Do heavy resistance training and control your diet. Id highly recommend you take on powerlifting.

Did you lose weight very fast? It seems like you have excess skin which is why people might think you're fat.

Dude, it's good that you can do 10 reps on pull up. I can't even finish 8 reps.

IMO, forget about BF% & split training. Just eat at maintenance & work on your strength first. Once you have a decent muscle mass &  strength, cutting is a piece of cake cause you will be working on a greater volume.

Did you lose weight very fast? It seems like you have excess skin which is why people might think you're fat.

this is really discrediting his hard work. hes definetely done his work. jus it was covered by thick skin.
i agree on this.

it was really hard at first. but having a chin up bar that stick my door really helps.
fast? not really. it takes time.
found this article online. is it because my body full of water?

http://www.bodybuilding.com/fun/water.htm
starting my icf workout this monday!