Sibeh powderful. I have never have any success i guestimating my own bf%

If I am you I eat at TDEE and lift. Lift hard with starting strength. Don't go bro split now.

Visual guesstimate to support bro's request here.

Anyone else who wants a guesstimate while my eyes are still good?

You need sodium to maintain body basic functionality. Just don't go overboard. If your sodium intake is low, your body will need to take it from somewhere ie recycle from some where. So eat your salt moderately.

I will say it is 17.5%.

More like closer to 20%. U can always use weighing tape to measure relative bf. Google US navy body fat calculator. U haf a ball park figure there

nah i'm gonna stick with the 17% estimation lol.

Hi Guys,

I am planning my fast and feast period but I am not sure if I can slot my weight training during Fast period ? Or I should slot it in Feast period ?
Fast Period I should do low intensity cardio and yoga only ?
During Fast period, what do you all drink other than black coffee and water ?

Fast - 8pm till 12 noon
Feast - 12 noon till 8pm

Thanks.

What is the purpose and reason?

Intermitent fasting?

Purpose = Intermittent Fasting
Reason = Need to know how should I plan my workout

Yes. You are right. I missed out to mention IF.

Workout towards the end of fast ie 1100-1200 in yr case.

But u should trial and error. Some find their workout sucks during fasting. Some prefer to haf a light meal b4 workout. It boils down to the quality of yr workout. I done both, workout after a light meal works better for me.

This post has been edited by bafukie: May 5 2017, 02:04 PM

Reason? to lose weight, lose fat, gain weight, gain muscle, etc?

Lose Fat > Gain Muscle

To me calorie in vs calorie out is the ultimate way.

I do IF concent mostly during weekend because I tend to eat up all my calories during buffet lunch. And I train fasted before the buffet.So no meal all the way towards the next day maybe morning.

I tried IF and I got skinny fat and weaker. Muscle loss was more than fat loss. Never want to do it again.

Hi guys,
Jan to April I manage to lose 8kg by doing these steps
1) Totally eliminate sugary drinks.
2) Eat less. I literally ate the same thing but lesser than before.
3) Start walking/jogging/swimming. At least 45min daily.

I didn't lose any more weight since last month, and BMI calculation stated that I'm still slightly overweight. To be honest I'm satisfied with my current number and planning to gain muscle instead.
By that I meant getting fit. Below is physique I'm aiming for.



Can anyone suggest good workout routine that includes only barbell and dumbell? Reason is I have easy access to those and don't have to go to proper gym.

Continue to do whatever that has worked. Increase the intensity and volume. What is your swim speed and distance? What is your run speed and distance? Improve on these workout.

Did you even eat enough protein in the first place???

1g per pound of lean body mass (lbs)