some people like armesh says he is an intermediate lifters  and publishing books although lifting less than a year and still at underweight, dont be like that.

You're fat and do you expect you can build those aesthetics in such short period? Wrong brotha right now your bodyfat 30% and it takes even years in fact you're beginner.

u serious bro?

The only other thing I'd say is to put in more effort into tracking fats. It's difficult with typical Malaysian food, yes, but myfitnesspal entries do give relatively accurate numbers. This is better than not tracking fats at all which, as you probably know, can mess up your daily macros due to their energy density.

Yes. There are typically a few entries for the same food. It's pretty easy to get ballpark figures for protein and carbs from fried rice dishes for example. You can then just guesstimate the fat numbers from the entries. It's not ideal but then again, life isn't ideal.

Same question that comes into my mind. My final goal is aesthetic but I've always been in strength all the while for the purpose of "foundation building" and still fixing all my lifts, forms, stamina, diet and etc. I born weak, ecto, have small bones and I'm not an athletic person but I'm trying to do all the best my body can perform, I try to run, hike and lift. How should I benchmark myself if I'm ready to drop the strength program and proceed to hypertrophy program? I don't wanna train strength forever because that's not what I'm aiming for. I understand hypertrophy is not about insane heavy weight that I can pull but more towards muscle & mind connection.

My last PR as below, I don't know my 1RM
5x3 1x body weight on squat
5x3 1x body weight on bench
1x8 1.3x body weight on deads

Doing SL with added chins and dips atm, starts from empty bar so there should be another month to hit my PR