Please don't pour any petrol to the arguments.. I'm here to learn yet I see a lot of show off here and there..

Just came in to log my personal feeling after a few runs of Fierce 5. Additional isolations really feel like I'm working more parts of my body more. Incline gives upper volume. I added some forearm work because my grip strength can't keep up with my DLs lol.

Also read up on IIFYM and LeanGains. Decided to go with LG. And shiet, my bf% is 18.11 lol.

This thread, as far as I'm concerned, has derailed a fair bit with the arguments going on, but I'd like it if it goes on. It's interesting learning about people's starting experiences! Keep it coming fellas.

hey guise, any good diet plan and workout plan to follow?
im a total newb, not aiming to be super huge and buff,
just mediocore
im currently 100kg height 173
im going to gym every mon,wed,fri

How to get accuracy on our body type either ecto, meso or endo?

I can just share mine but I can't say on the effectiveness. I'm starting leangains diet and currently following Furious 5.

First read the stickies. Very important to get some basic grounding knowledge. Then I recommend looking at the alien9 has on his sig. It's a bit overwhelming, but you'll land on something. Having zero knowledge about dieting, I took a week to digest information for IIFYM, basic nutrition stuff, and have decided to try LeanGains Intermediate Fasting diet programme. Still reading as I go.

As for programmes, that depends. Read the stickies yet again. At 173 cm and 100kg, if you do not have substantial muscle mass, then chances are you have high body fat %. If you have just started going to the gym, get familiarised with the equipments, know how they work etc. then read up on beginner programmes. Run them for a few weeks, see whether you like the one you're following.

Here's a few terms for you to research on to get you started (Note that this does not cover the whole knowledge):

Diet:
IIFYM
Intermediate Fasting
Clean eating
Caloric deficit/surplus/maintenance

Programmes:
Starting Strength
StrongLifts
ICF
Furious 5

This post has been edited by afif95: May 17 2015, 01:44 AM

It is Fierce 5 not Furious 5 ^^^ lol

Fast & Furious took control of my mind edy