Not discrediting your efforts at all. It's just that it baffles me when someone of your body type/size is doing concentration workouts (biceps/legs) when you should focus more on compound exercises.

Also, pro tip: cardio is NOT a good way to cut down fat. Strength training is. I don't even do cardios, maybe the occasional 10 minutes jog with my gf once bi-weekly.

If you think you should do cardios once in a while 'to take care of the heart', then most likely you've been working out like a girl (read: not intense).

Personally I'm 65kg @ 8% bodyfat, although still below my target 75kg, I look ripped and people could instantly tell I workout. And you know what? I've never even tried to 'build' my body, I go to the gym day in day out just to build my strength as a powerlifter. Not trying to brag, but that's how it is. And no, it's not genetics, I've been skinny and underweight my whole life.

drillz or gtfo

Umm no

Not discrediting your efforts at all. It's just that it baffles me when someone of your body type/size is doing concentration workouts (biceps/legs) when you should focus more on compound exercises.

Also, pro tip: cardio is NOT a good way to cut down fat. Strength training is. I don't even do cardios, maybe the occasional 10 minutes jog with my gf once bi-weekly.

If you think you should do cardios once in a while 'to take care of the heart', then most likely you've been working out like a girl (read: not intense).

Personally I'm 65kg @ 8% bodyfat, although still below my target 75kg, I look ripped and people could instantly tell I workout. And you know what? I've never even tried to 'build' my body, I go to the gym day in day out just to build my strength as a powerlifter. Not trying to brag, but that's how it is. And no, it's not genetics, I've been skinny and underweight my whole life.

i accept your replies as a lies.

I don't need someone over the Internet with grammar deficiency to verify my credibility. That, and the fact that I don't give a single shit what people think of my body because I'm not a bodybuilder.

And don't even lift.

OP I'm sorry for derailing your thread a bit but this POS above me panas bontot sangat kenapa tah. FYI I don't body-build, but I do lift weights, in form of powerlifting. Raw total @ 460kg, it isn't much, but I do it for myself.

Btw keep updating us with your progress OP.

ICF is a complete piece of shit broken rubbish trash. Please do not run it.

I ran it for 3 months on a 600~ cal surplus, so I know.

TS, how long it took you to lose your weight?

OP I'm sorry for derailing your thread a bit but this POS above me panas bontot sangat kenapa tah. FYI I don't body-build, but I do lift weights, in form of powerlifting. Raw total @ 460kg, it isn't much, but I do it for myself.

Btw keep updating us with your progress OP.

I see, may i know what routine are you following?

all this while i've been following something like this

http://www.bodybuilding.com/fun/steve-cook...ge-trainer.html

with some modification.
quite long. I stalled at 78kg. That is when i opened up the thread . Now around 74kg. I prefer being tall and bulky.
its okay for derailing the thread.

you are on icf routine?

I see, may i know what routine are you following?

all this while i've been following something like this

http://www.bodybuilding.com/fun/steve-cook...ge-trainer.html

with some modification.
quite long. I stalled at 78kg. That is when i opened up the thread . Now around 74kg. I prefer being tall and bulky.
its okay for derailing the thread.

you are on icf routine?

Honestly, I don't think that the split programme is efficient for natural beginners it MAY work on some. Why not consider strength programmes instead? Like Stronglift 5x5 by markrippletoe?

There's also a new programme that's recently out,not entirely sure on its effectively yet or whether it's a decent programme,I'm halfway through the ebook, it's called the Bulgarian Mannual by Greg Nuckols & Omar Isuf.

No, that's not for beginner nor intermediate.

Yea I thought so, just went through half of it . But what's your view on it?

The original Bulgarian Method need a coach to check, fix and improve your lifts and since the new one doesn't have, it rely heavily on the individual to check, fix and improve the lift which already shown that it's not even for intermediate.

But I like the idea of squatting more if you want to have big squat number which also applicable for any lifts hence the reason why I like PHAT due to having twice a week squat, deadlift and bench press.

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

I've noticed from the previous posts about your diet is that they are terrible, really. Looks to me it's for someone trying to gain mass, not lose them. Have you calculated your calory intakes? And what are those calories primarily made up of? Carbs? Fats? What about vitamins and minerals? Those are the things you have to watch out.

The original Bulgarian Method need a coach to check, fix and improve your lifts and since the new one doesn't have, it rely heavily on the individual to check, fix and improve the lift which already shown that it's not even for intermediate.

But I like the idea of squatting more if you want to have big squat number which also applicable for any lifts hence the reason why I like PHAT due to having twice a week squat, deadlift and bench press.

I see. Same here too , squatting every day though, sounds really taxing . Especially using 85%+- of your 1rm

every1 r pouring in their 2 cents..lol. wat TS wan is simple.
to reduce BF + toning/build muscles.

its 2 different thing.
if u been stalling, its time to reset back cal intake to tdee for awhile b4 reducing cal by stages. or u could slot in minor cuts to clean bulk diet at nett tdee.

its all ab cal. nothing to do much wit workout program.
n btw, mayb u wanna try skin thightening cream those after pregnant use. it does really seems u hav drastic weight losses    anyway, mayb some forummer can gib some feedback whoever had gone major weight cutting.