Good Afternoon Sifus, would like to get honest and expert opinion from you all.
Currently i'm 77kg and 179 cm. My ultimate goal is reduce belly fat and gain lean muscle (or extra muscles )

my routine is:

Monday Chest 3x15 and Tricep 3x15
Wed Shoulder 3x15 and Leg 3x15
Fri Bicep 3x15 and back 3x15
(3=sets 15=reps)(for each set i will increase 2.5kg)(currently doing 7.5kg,10kg and 12.5kg..sometimes will go for 15kg)(sat and sunday off)

i'm taking bsn amino x before workout and bsn syntha-6 isolate after workout. Doin this for 7 months already. Noticed changes in muscle especially biceps and triceps slightly
Belly fat no significant result.

Pls advice me on this matter. Is it ok? shud i continue or improvise?

Thanks in advance sifus

P.s: reduced rice by half....

routine has nothing to do with ur fat cutting goal. its ur diet. eat below maintainence to lose body weight.

however ur routine is pretty awful. and ur weight periodisation is not efficient. it wont get u anywhere. strength is the basics of everything in weightlifting. u need to build up some base strength first. look up for some LEGIT beginner routines in the web

Routine is shit, plan is shit. You're not gonna achieve anything.

Spend 1 month learning bodybuilding/fat loss basics or hire a knowledgeable person pls.

Fix your diet first.

I know you just speaking the truth, but sometime don't be so harsh lol...
A lot are new to forum and they don't know what to do and where to refer. Even youtube also a lot wrong information. Just guide them to read the stickies and which is reliable source for them to refer.

At least he tried and spend some effort to exercise and workout. Just wrong method. We lfit people up, not put people down =)

spot on.

OP: "would like to get honest and expert opinion"

OP wanted the honest opinion lol. I just gave him.

OP go here http://forum.bodybuilding.com read all the stickies and stickies over here also. Done.

Meh i see that armesh guy is giving lots of feedback but then sometimes he thinks that he's the only one who's right. Even tho he's giving lots of information but does he even lift? Don't just give your information for what you think what's work for you. Everyone's different.

No, I don't lift. My max bench is empty bar, for 12 reps.

So the biggest guy in your gym shud give better advice. And yeah, everyone is different, some people get big on bro splits and SS doesn't work well for them... because we are very different. SS worked for me while ICF 5x5 didn't cause my I'm diff.

Bolded part still remains mystery... saying the fact to correct the wrong automatically make me the only right above others? How?

This post has been edited by Armesh: Dec 19 2014, 07:52 PM

Nah i don't take their advices and i know what i'm doing. I can see most the biggest guy are doing endless sets of smith machine and end up like hippy fat motherf***er. What i do that works me right now. And yeah you should act like you don't lift nuff said.

This post has been edited by degraw1993: Dec 19 2014, 07:54 PM

Cheer guys! There's no one plan that suit for all. I believe everyone just trying to give their own opinion based on what they had experienced and what they researched.

Big guy =/= knowledgable guy. A lot coach are very small size and some don't even lift but they are expert in this field.

I just voice out my own opinion that hoping everyone can be more helpful instead of just critiquing others. =) Not trying to start a flame war. PEACE!!

I bet you haven't heard there's a quote saying 'Action speaks louder than words." And what would you do if there's someone criticize your form when he doesn't even lift? You wouldn't trust that hippy shit.

Before more people gets confused, I was just being sarcastic/joking about the big guy knowledge thingy .

I criticize if something is really wrong or what's said is really stupid, but I'll always show the proper path after that criticization, like I just did. It's just done to really wake then person up and make him realize how dumb it was and prevent spoonfed culture.

Damn I don't even criticize sarcastically so these newbies dun get confused.

I think he's harsh too.

Newbie might have already read in the internet but they don't know who to listen to or which will work for them. You know, there's a lot of broscience guide out there that come out first in google search.

And they might have asked somewhere else and get a reply like "Stop listening to them. Do 1,000crunches a day to get 6-packs".

Of course I would not trust him. Who is that skinny stick to tell me I should tuck in my elbows during bench, while I bench 80kg for reps and he can't even hold the empty bar.

He's so skinny how can he tell me to end my deadlift in neutral position rather than hyper-extending my spine? I can bloody pull 150kg for reps and he hardly pulls 30kg.

Think just because that skinny stick read some Starting Strength book and a few anatomy articles/videos he's knows more about proper form than me? I'm not ever gonna research or give any shit about what he just said... he's just too small to advise me.

This post has been edited by Armesh: Dec 19 2014, 08:20 PM

Lel you're talking about yourself who doesn't even lift. So much retardness.

Valid point on the confusion part. I think I'll just tone down the %1RM of my truth, keeping the loading more gradual.

Your manners are shit, your personalities are shit... you're not gonna make any friends even your big.

Spend your life figure out what's basic respect or get your mom to teach you..

I met many big guys in gym.. i approach them to ask for opinion, and apparently NONE of them will ever comment anything i did are shit eventhough it is... I respect those big guys who are really willing to share their experiences especially with humility... Not those who thought that they lift big and they can fxck anyone as they want..

no back, no leg, not really a solid program

you're wasting the amino and syntha 6

i'm dead serious

Nah that supplement he's taking is really waste of time without a proper diet.

everything he did is so wrong man

for 7 months and only noticed a littlebit changes

and still not bother to look up on more articles to fix the diet and training

thanks a lot for Honest opinion guys..eventhough some are straight to the face..i take it positively..will learn basic and fix my diet..thanks a lot..if can pls someone can point me the correct link to start learning cz there are lot topics and i'm getting confused...saya budak baru belajar mintak tolong tunjuk ajar ye...

So refreshing to hear comments like these..keep it up bro

Hey bro , here are a few links. They're the stickies

Basic form for compound exercises
https://forum.lowyat.net/topic/2024160

Weight gain
https://forum.lowyat.net/topic/367750

Diet/nutrition
https://forum.lowyat.net/topic/301136

Pre and post workout
https://forum.lowyat.net/topic/350964

More weight gaining links
https://forum.lowyat.net/topic/1224847

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


Read all of these , follow the programmes for a start. They're
all essential to one another. These threads are written by knowledgeable forumer.

Strong people don't push others down, they lift them up

Hats of to you and other helpful lifters here.. .although I dun comment much, but I do read all the tips u guys posted..
Pls keep it going bro..we lift for life

u r doing great. haters r gonna hate. d onli changes u need is start counting ur food cal!

wat

since ada thread like this, i would like to borrow.
Assuming if one does not have enough time to do even these workouts, should one just give up?
Or we can actually scatter out the workout throughout the day? Somewhere i read, it will give me nothing due to the low intensity. But i really dont have any specific hour/time that i can workout anymore.

yet i still would like to build some muscle and burn lots of fat.
My current workout look something like tat too. Maybe even shorter.

Yes u can scatter it, and its better for strength training since each session can be more intense cause u wont be tired from previous exercises.

Focus on essential workouts that build strength,muscle and fat burning..barbell bench press, squats and deadlift a MUST to do.. youtube for videos for CORRECT FORM to perform..

others, juz do watever you can until you mastered the 3 essentials...Don't wnt to talk bout food cause thats a long story..generally you shud know whats right and whats not to eat to stay in shape..

you dont need long hours in the gym. Max 1 hour is sufficient. Still cant even squeeze out 1 hours a day for working out? then give up...cause you give no commitment.

You can eat anything even McDonalds and stay in shape.

thats why i said food intake is a long story to tell...i dont know his background, whether he's a obese/skinny, and is he a completely newbie / intermediate/ experience in working out...

imagine if he's a 120kg obese with no experience in working out and cant even bench pressing 10kg...would you still recommend him to take macdonald at this point of time????

unless he's somewhere intermediate or experience who can lift about some weight or skinny type person which generally needs more calories intake then its different story.

that person himself should know which to take or which are not according to his own condition..

(PS: Now you can see how long i need to type just to explain a lil bit bout food?? super long story and tiring )

This post has been edited by barium: Dec 27 2014, 11:12 AM