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.

This post has been edited by iceman31: Feb 26 2015, 09:14 PM

all look ok for me. as long as you making progress, why not. remember track your progress by taking body selfie every week. Check you weight too. Dropping 1-2 pound per week will be ideal.

I would split the back and legs especially if you have deadlifts and squats in them. It does take a large toll on your lower back if you don't have perfect form and a strong lower back.

i took every month. week i think too much.

im not looking to drop weight, but maintain it and lose my fat. i love my huge size body look.

i see. thx for the tip. haven't started on deadlifts and squat yet. because my core is not strong yet. right now doing leg press, extension, calf and etc...


so my question now should i continue fat burner and consume protein now?

weak core? more reasons to start and do more compounds.

110 to 78 in 2 years is magnificent!
continue your stride and maybe add weights gradually, ull get that zac efron soon enuff!

i know. maybe because there aint no people to guide me in these exercises. but i will start doing it asap!

Thx man, but i know it is slow. I've seen people dropping 30kg in less than 6month. The 2 years i struggle with stress, quitting and many more. My mental is not that strong.

naw man moving forward takes times, doesnt matter if it takes you there slow or fast,
as long as it takes you where you want to go.

x 2. Time. Consistency. Watching calorie intake = win.

Not bad leh....but your food intake can reduce the fat a bit or not?

Sorry arr....your boobs look like my maid's, not that I have seen hers but I can imagine coz she's not that big....a bit like yours.

how to remove that what to call..extra skin i guess..
that looks like boobs and at the belly..
my friend same like you exactly , but then he left the extra skin..
its not fat . its only skin you can tarik the skin . know how to get rid of it ??

No such thing as sorry. I think you're very rude to make comments like this. I respect the threadstarter for having the courage to post his pics and ask for help. If you have nothing constructive to comment, don't post!

You don't call a spade, a spade? He's done well and I mentioned that too. Get off your high horse and enjoy life a bit.

Perhaps you can answer arukl94's questions on how to reduce skin tags and what not. Its a fact of life that these things are present, you have to admit. Then you'll be more constructive.

So tell me. WTF does -------------> "Sorry arr....your boobs look like my maid's, not that I have seen hers but I can imagine coz she's not that big....a bit like yours." <-------------

Don't give me crap. I'm screenshotting this. And lemme post this on a public bb forum and see if people think your comments are legit.

It says exactly that. He has man boobs resulting from losing weight or is no one else seeing that. Only you want to be a hero and say hey, man....lovely bod you have there. WTF?

Get a life!

That's not the point he's trying to make.

It's about being helpful and providing constructive criticism instead of pointing the obvious
on someones else's insecurities.

its like you saw one guy who had a lot of pimples and say "hey sorry ar, but you look like
my indon bricklayer who have lots of pimples"
of course its pointing out the obvious everyone can do that,
and it is rather easy when you are typing behind a computer screen and make that kind of comment.

but if you take even a second to think, logically, it's not one of the right thing to say.

like the old saying goes 'if you don't have anything nice to say, don't say it'

if you still haven't know these online manners, i'm just enlightening you on how it's suppose to be,
not being offensive or whatsoever

If you have nothing nice to say, don't say it. Unless you have the intention of saying it.

Eg. You post a pic of your gf or your mom, and I say, yeah man, I'm sorry i know she's your gf but she looks like crap, she should get plastic surgery ----->"just sayin"<-----, so that she'll look better y'know? or.... hey man her cellulite looks like Jabba the Hutt ----->just sayin<----, but yeah she can do better, and well done actually being able to get a gf, cos it's constructive criticism.

So whatever context you want to take it right? So why give a stupid example like someone's boobs looking like your maids? So hey? You actually seen your maid's tits? I'm sorry but if really, IF you did see your maid's tits, there is something seriously wrong with you.

So you tell me to get off my high horse. I'll tell YOU, to get your eyes off your maid's tits and enjoy life a bit. Unless you're enjoying life doing that la?

This post has been edited by darklight79: May 11 2014, 07:46 PM

If you know my maid, you'll know you won't want to look at her for the shortest of time.
So please don't assume to tell me anything.

You need to get a life and lighten up.

Please give your constructive criticism to the guy who asked after my first comment which was in jest since you're so butthurt about it. How do you know I don't have man boobs either and from one with the same boobs to another? Geez.....you're too bloody serious for your own good.

Guess it's down to manners and etiquette which you don't have. You're prolly one of those who lacks a slap each time you talk. But i'm not judging..just saying.

Sure, you and whose army?

Srsly, so much keyboard warrior blood in you.

I just made a comment, someone wanted to be a hero and the poor TS still doesn't know what to do next (based on the title).

My comments were directed to TS not the other hero. So just leave it at that and stop derailing his thread.

manners and courtesy while commenting is still essential,
sighs if you still haven't realize what you did was wrong.
then there's no need of any further discussion.
Stay in denial, it but know that many don't appreciate this kind of attitude
be it in internet or real world. tata!

Hi TS.

Stop jogging immediately. On Sunday when you wake up don't eat or drink anything - zero - except WATER. Do a power-walk for 1-2 hours. Don't walk too quickly, fastest should allow you to talk slowly on the phone.

If you wanna look like Zac asap, try do this every day. You won't burn muscle. Here's a vid to convince you:
http://www.youtube.com/watch?v=3YNbL7lMZqE
another
http://www.youtube.com/watch?v=9aAQaGQ1oyE


Your diet - drop the rice and chocolate. Replace with a bit more chicken and green veges. Keep the fruits. You can have 1 fruit non-workout days, 3 fruits workout days.

Humans don't need much sugar carbs, read this:
http://www.bodyrecomposition.com/nutrition...o-you-need.html
75g carbs rest days, 150g carbs workout days.

This post has been edited by Owen: May 15 2014, 04:13 AM

Hello guys,

Sorry for the sudden MIA, went for holiday. I opened up my phone to check on the thread suddenly there were negativity and fighting around.

Thanks people for backing me up and its okay.

I know my boobs looks so disgusting. I walk half naked around my house also got scold by my own mom. Without the picture, i cannot show my progress. my current look.

So yeah, lets keep the thread clean and now more fighting


I still watch my calorie intake. I miss out some of my workout day due to being extremely busy or broke. But if im broke i just go for body weight training (push up etc) in the park.

Hi!

Alright. I will try power walk after this. Low intensity training.

Thank you for the video and link. Reading it thru now.

Hey bro first of all i would like to apologize if my question earlier has offended you in any way , i have no intention to do it . i asked because i really do respect your effort and determination on losing weight that much . a friend of mine is exactly like you and i really understand on how hard to lose weight and see the progress .

i wish if you or anyone else have any personal experience or know the way how to get rid of the tag skin please share it with me so i can share it with the people i know

this is my friend's dirlls..5 months progress


Keep on going bro you're making really good progress , and i mean it .
Wishing you all the best and never give up

You're absolutely right. I only disagree with jogging if one is over 13-15% bf.

I disagree. You both are not right nor are you both wrong either. Just seriously misunderstanding the concepts of fat loss.

This is such a motivational post for me. Thank you! I my self trying to get rid the tag skin and extra fat inside it. I will let you know in 4months time!

So the current hit i have been doing is something like this.

200m jogg
200m walk
200m run
100m sprint
then repeat.

the idea i get for hit is something to do with increase and decrease your heart rate at a period right?

Are you talking about the concept of diet? I think we can all agree to that.

We're talking about fat loss while maintaining as much muscle mass as possible.

you can still lose fat without cardio

I've dieted down to below 8%. Naturally. While still being able to maintain a 1000lbs total in the big 3 lifts. One of them the deadlifts being triple my bodyweight. I think i know what muscle mass preservation means.

Not saying you don't. But your posts in the thread lack details other than caloric deficit. Which we all agree is the bottom line.

My recommendation to the TS is fasted walking for people with a high degree of bodyfat percentage (alot of Msians are). This was recommended to me by a local pro bodybuilder and intl bodybuilders say the same. People can lose fat with weight training and zero cardio, but its crazy slow if hormones are out of whack.

So if it's recommended by a competing bb'er it has to be true? Disregarding the fact that they might be on AAS (not to say i have anything against AAS users) Do you want me to start linking to you prominent international nutritionists, physique IFBB competitors, natural IFPA competitors who say otherwise or say it's a mixture of both?

Explain to me what you mean by "hormones out of whack" in physiological and medical terms please? Cos as a doctor I'm curious to know what you understand by that? Metabolic damage? Have you researched the Minnesota studies, etc? What about central nervous system fatigue, adrenal fatigue etc?

The bottom line is = constant deficit for his bodyfat level. The basic law of thermodynamics apply. Energy equation balance. At his bf%, any sort of cardio will get the job done. It changes as he progresses to varying degrees of leanness.
All he needs is a sound training program (stickies).
Standard weight loss tactics (stickies).
Etc etc

Bro, I respect your determination and your courage to post your photo up here. Keep it up!

Didn't mean to disturb your ego, Doc. I'd rather you just read and stay relevant to the thread. But I'll humour you this last time.

25% body fat
Fat guy = low tes, high est, insulin issues, leptin issues
Then goes on a diet and with workouts - just like the TS.
Still a fat guy = lower tes from diet, high est from excess fat. No energy to workout from low test and insulin resistance - quits. Or binges from leptin resistance - stays fat.

This cycle should be obvious to you as a doctor. It certainly is to anyone treading 20-25% bf, that is, the majority of the population who sits on their ass at work, drives, eats, sleeps with zero exercise. The only people who don't face these problems are the ones who maintain being at least moderately active - people like you I suppose.

CNS and adrenal fatigue - What of it? Sure if the TS keeps on pushing it like he's doing now he'll fall right into it like I did. Then most likely quit since he's hungry as a whale or pig out and fill up his fat cells again.

Calorie counting - if you had bothered to read what I wrote earlier, you'd know that there's no argument with calorie counting. Everyone will lose weight applying it. So your first response was neither here nor there to begin with.

Bottom line:
I'd rather listen to pro bodybuilders who tells me their drugs and cycles. Most of the ones I personally know don't take anything hard when they're off-season cutting because they've tried every trick in the book. Cutting is easy for them. They tell me that after nutrition, fasted brisk walking is optimal for aerobic routine. Least risk of injury, direct fat utilisation, no hunger pangs and enough spare energy to train the same day. As a doctor you'd know that tes levels and fat oxidation is highest first thing in the morning. You'd also know what doesn't happen when someone is exercising in an insulin-raised state. I hope my point is blatantly clear to you now.

After 2-3 months my log proves that this IS faster than just calorie counting and easier for the dieter in practice. The funny thing is, it's an old bodybuilding conditioning routine since pre-Arnold days - when trainers weren't as fat as they are today.

High oestrogen ? And how does that happen to a male individual ? no energy to workout from low test ? Don't u get that from ur calories ? Insulin perhaps does play a role in ur glycogen levels , but i dont see how test levels affect ur energy intake especially when u state that "no energy" from low test lol .

No. Brings me back to the point, just cos it worked for pro bodybuilders.... it has to work for everyone.

"Because it worked for me," is not a valid argument. It's an emotional response given by someone who has no actual facts to substantiate what they're saying.
How can you improve something if you can't accept opinions from people. There are also things from science that is blurred.. So don't base your research in one direction.That's why there is broscience.
Broscience is not science. It's the bodybuilding equivalent of "the earth is flat." It looks at the easiest solution, without taking into account actual anatomy and physiology.
"Science is always changing," though, is the cry of people too stubborn or lazy or stupid to take the time to learn the science. Dismissing data because it doesn't agree with your particular bias, under the guise of "science is transient" fools no one.
It's also often rooted in the incorrect stance that "if some is good, more is better" (ie, protein consumption, meal frequency, glutamine, etc.)

This post has been edited by darklight79: Jun 6 2014, 12:20 AM

Excessive LISS = has been shown to reduce metabolic rate overtime. Metabolism adaptation occurs. You get to a point where you need that same amount of cardio just to maintain that weight.

Your body doesn't recognize a deficit from caloric restriction or increased activity.
Insulin/insulin spike is insignificant on a caloric deficit. People often think about pathways and the classic example is insulin. People say “I don’t want to release any insulin because it will totally block fat burning.”. The idea that if you release any insulin at all then the body totally shuts down all fat burning is completely false. It is a graded response. Metabolism isn’t a case of using on and off switches; it’s more like dimmer switches. For example, even when you are burning fat, you are actually both losing and storing body fat simultaneously. Both processes run at the same time and one is never completely on or off. It’s just that the emphasis dramatically shifts so your overall net is fat loss. Just as if you are building up muscle proteins, as you are synthesizing new proteins you are also degrading them at the same time. The body is always doing both at the same time, it’s just the ratios change and the emphasis shifts. You can’t think of metabolism as simply on and off! It is a continuum.

Btw, next time when you make an argument, try posting references to studies to back up your point. Not... "because it worked for me" and "because it worked for pro bodybuilders"


1) Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: A Meta-Analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2011 (in press).

2) Bell, GJ, Petersen, SR, Wessel, J, Bagnall, K, and Quinney, HA. Physiological adaptations to concurrent endurance training and low velocity resistance training. Int J Sports Med 12: 384–390, 1991

http://www.nbcnewyork.com/blogs/go-healthy...-124652964.html

http://well.blogs.nytimes.com/2011/06/27/d...-burn-more-fat/

Abstract :-

http://journals.lww.com/nsca-scj/Abstract/...mize_Fat.3.aspx

This post has been edited by darklight79: Jun 6 2014, 12:48 AM

Hey Owen!

Your points on TES, EST, Leptin etc are all valid. However, situations are RARELY (if ever) textbook perfect.
There's also too much assumption that we're currently playing upon.

The two important questions we need to know are this:
1. What type of training is TS currently undergoing?
2. How drastic of a caloric deficit is he in?

I agree that caloric reduction (Be it in the form of cardio/ diet) is the most important step in weight loss. But going on a too drastic restriction is what leads to the problems you mention. From his previous split of 5 days training on top of caloric restriction, i assume that he's setting his hormones on a kamikaze mission.

I would recommend this, TS. Find your maintenance calorie using this site: http://www.1percentedge.com/ifcalc/, and cut your calories accordingly (I personally perform well with no strength reduction with a 25% deficit daily). Only then, if you find the need to create a caloric deficit THROUGH CARDIO, then do it. I used to be fat (Not that it should be a reason you take this advice), and i f***ing loved to eat. And on days when i do 45-60mins of cardio, my appetite goes down drastically.

In regards to your training, start revolving it around strength training (there's a lot of powerlifting programs out there: Starting Strength, 5/3/1 etc) rather than high volume pump based training.

Track your progress, get stronger. On top of a proper diet (hitting macronutrient targets, NOT NECESSARILY Brown rice, broccoli, chicken breast only), it would be hard for you not to see changes in your body composition.

Hello guys,

So here some update.

My calorie deficit



I change abit my diet.
Morning - 4 half boiled egg and 1 milo kosong. ( no sugar no condensed milk this make me super full.)
Afternoon- Normal nasi campur. (1/5 rice - chicken varies. but once a week only i take fry chicken)
Evening - Fruit. Not that much cuz sugar high.
Dinner - Boiled chicken breast, broccoli and another 4 half boiled egg



My workout

Normal weight training. 4 sets. 12/10/8/6. lightweight + medium weight that i can do without exerting my self.
Im doing squad, deadlift now. After gym session i will go for 10-15minutes normal pace walk on the treadmill.

I have been eating chicken breast for almost 2 years. Now my tummy like chicken breast more than thigh/drumstick.

Anything im missing?

your goal body, right?
you dont even have to lift brah.
continue losing that weight first.
do some minor curls, benches, and abs.
dont row, squat or deadlift.
youre good to go.
though if you do want to squat and deadlift, just do them anyway.
starts with the bar. then progress accordingly (5-10 pound per week).
these 2 is for your core, if you avoid them, how to train your core??
forever coreless?

btw, your diet have to change periodically because your body is always changing, in this case, losing weight.
ideally once per week.
evaluate your progress. count back your tdee.
check your planned diet and increase your deficit.
dont have to go big on the deficit. just a few 30+ cal of deficit per week.
slow and steady.

and about the other guy, unless you go for sport and competitions, you dont actually need to concern on those details much.
details are just details.
fat men arent women.
their test level is just fine albeit on the lower end of the NORMAL range for a guy, which ts is.

and insulin/leptin issues is negligable as theyll subside as long as ts do with what youve mentioned, active lifestyle.
if works/current lifestyle cant make you to change into a more active lifestyle, then be a strawman for making such a strawman argument.



heres your prob. your diet doesnt change much.

This post has been edited by xelrix: Jun 15 2014, 06:32 PM

thanks man for the words!.

about the diet, i should start putting fish and steak?

i dont know, why should you?
its easier if you have a log on your diet. this way, you can know what to avoid, what to add.
btw, i would suggest more vege. they have fibres, minerals, and low in calorie.
means you can gorge (moderately, of course) on them and be full without worrying much about overdoing them.
steamed/boiled broccoli, spinach boiled in herbs, raw carrots, stir fried kangkung in a little of olive oil, plain salads and ulam.
dont use sauce and dressings, these are major calorie bloater. these includes belacan. well, you can use them but dont use too much. by that i mean just to taste. learn to use herbs and spices in your cooking.
and plain salt.

try to avoid nasi campur. the lauk is usually cooked in so much oil, msg, sauces, i swear you could gain 1%bodyfat just by looking at them.

and avoid cheat day and any snacking.
and milo. whats wrong with plain water?

Cheat meals is a good way in breaking plateaus LOL

alright man, i got some idea from you.

before this i used to eat my broccoli with ranch sauce. and now i just eat it plain.

my target calorie per meal is less than 600kcal.

and i know how bad is nasi campur is. i try not to break the tdee while eating them.

really? why is that?
my cheat meals usually something to do with desert that i bake my own.

Basically when u go on a calorie deficit , ur body adapts to those conditions due to homeostasis , however when u bumped in loads of calories after a long period of calorie deficit , ur body adapts to the new conditions again, this prevents ur body in staying in the same conditions , hence breaking plateaus . Correct me if my facts are wrong lol Might not be accurate though .

heres something to think about.
if our body adapt to a LONG period of dietery changes, what makes it revert that adaptation SUDDENLY to 1 DAY of change?

Honestly i have insufficient evidence to support my theory , but instead i'm applying what I've learnt. I believe it has to do with homeostasis that regulates our body functions in terms of glycogen levels , cell development , etc.. , when we go into a calorie deficit "mode" , our body tends to counter against these conditions , as we know the amount of calories needed for each individual plays important roles in our body , like organ functions , gland secretion , body movement (muscle contraction), etc... A similar concept is this , when we use a weight for a long period of time at the same amount of sets and repetitions , wouldn't ur body adapt to these conditions as well ? Hence , little to no growth , provided that his diet plan is the same as before. Well , what if we revert those changes and increase the poundage and volume , perhaps heavier weight with less rep but more sets or more reps but less sets (however we change it) and again with the same diet (yes, although he might reach plateau again if his diet is crap). I believe such concept could also be applied in nutrition as that is the important factor that powers our body. We're talking about a cheat meal once a week , not a cheat meal once a month , if it is once a month , i don't think it will make much changes .\Like I said , this theory may be wrong , but hey should be fine to voice certain theories.

Plus, who doesn't like cheat meal ? cheers!

well. resistance training, either for endurance or strength, isnt homeostasis. homestasis is really about our body changing biological parameter optimal for tissue SURVIVAL. and this has to be CONSTANT.
if by that theory of yours, then theres no purpose in weight lifting at all because our body will do anything to keep, for example, weight, at a constant kg.

cheat days and "muscle confusion" are psychological at best.

i suggest you read up human physiology and some basic sports medicine.

You're a sport med and physiologiest i pressumed ? Thanks for correcting my point there . Ur point is indeed logical and true , both homoestasis and resistance training is different , i mentioned the CONCEPT and didn't say they were the same , might be a misunderstanding or something. But don't u think it can also be applied in nutrition? like what i said , nutrition is an important factor that powers our body .Since like what u said , it changes biological parameter optimal for tissue SURVIVAL . Wouldn't the body try to counter these changes in order to support the amount of calories taken in for organ functions since u're in a caloric deficit for a long period of time ?

just a procrastinating med student.
look up physiology and biochemistry of metabolism/starvation.

Lol that phrase . But wouldn't this be under Nutrition and dietetics too ? since it does involve food . Btw , UGPM .

is this it?
http://www.bodybuilding.com/fun/par30.htm

i dont know how actually that work as the article doesnt really talk much about the science behind it.
most probably its just for psychological reward.
but in that article, he keeps on stating the basic:
keep to your protein and caloric requirement.
as long as you stick to that, whatever your diet is, it will work.

its not really that hard to enjoy life and be healthy.
keep a good level of activity (no sedentary/couch potatoes lifestyle), choose healthy food (good nutrient calorie ratio) and most importantly, eat in moderation (take only what you need, stop eating just before you feel full).

and learn to cook or eat good food (a great wife/gf or a great restaurant)

This post has been edited by xelrix: Jun 19 2014, 11:11 PM

Just some update.

losing belly fat is alot harder than i thought. Fat is still there but i see alot of changes on my leg and upper body.

as for diet Now im cutting all my sugar drinks except chocolate milk. No more green tea, no more drinks involve sugar/condense milk

my routine
monday - chest & tricep
tuesday - rest
wednesday - cardio (swimming or hit)
thursday - back & bicep
friday - leg & abs
saturday - rest
sunday - shoulder.

after these normal routine workout i will usually walk or LISS on treadmill. about 10mins. Now im changing to hit.

and doing deadlift and squat is sooo fun.

Thank you guys! i will keep on training and pushing my self. Hopefully a decent result by end of this year

Care to explain a lol bit more about your diet?

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!

hmmm. then i might push the shoulder to saturday. free up sunday for rest day.

usually my rest day is the day when i catch up with my assignment and all. and when im free i will do hiit around my neighbourhood and finished up with some burpees and skipping rope.

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.

yup. eyeballing for the past 3years. i guess my eyeball is wrong now.

AWESOME! If you already have these information, then your end year goal should be achieveable. Just make sure that you eyeballing the food correctly because under/over eyeballing might leads to undesire outcome.

And yeah, shoulder before chest day is not recommendable. Might need to switch it up to other days.

My previous progress was going from 95kg to 74kg(current)...currently at a 16% bf .. calories deficit but ofcourse not that much deficit like ppl who are preparing for a show. My workout consist of high volume and high intensity. DIET part: i dont really give a shit .. i just eat what i can find . all i care is that i hit my macros .. no clean eating. i dont take too much rice, because i prefer to eat meats and veges.( not because of what studies but it is just my preference , I dont like white rice). ur workout seem to be ok but i suggest u include more rest days. training 6 days for me is too much ..

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 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.

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.

This post has been edited by iceman31: Feb 26 2015, 10:50 PM

You're not skinny fat just fat only.

okay cool. i guess whatever im doing before fail. let me really watch my diet and workout this time.

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!

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.

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.

This post has been edited by Armesh: Mar 1 2015, 12:18 PM

drillz or gtfo

Umm no

i accept your replies as a lies.

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