dude.. u not listening to the guys here? u should proceed to either rippetoe's 3x5 or the 5x5.. seeing that u claim that u can bench 100kg.. which is really impressive around here.. how long have u been working out? and is that 100kg bench legit? like the bar touching ur chest and back up?

oh ok .. lol!! u had me there for a moment.. how long u been lifting? choose a 3x a week squat programme and stick with it.. rippetoe would be best.. and he did recommend it in his earlier post.. so there's the green light.. alot of members here are using the programme and have gained from it..

try to find your 5RM and start off with relatively light weight for your first workout(rippetoe 3x5), around 60-70% of your 5RM.. and go ahead and add weight every workout.. u'll be seeing strength gains in no time.. diet wise i think u need pre and post workout shakes.. on non workout days.. consume more meat lo.. more protein is always good.. less rice if u want..

3 times a week squatting programme for a beginner.. i didn't know that he is intermediate already.. but even so.. y shouldn't u squat 3 times a week? it'll get u to burn alot of cals while gaining strength and muscle mass.. it will be effective to anyone who's not used to that kind of volume.. and even tho u may have been lifting for long, it might not mean that u're intermediate already if u've been doing bullcrap stuff right from the beginning, u don't really qualify as an intermediate right? i still consider myself a beginner.. losing fat is all about diet as u will quickly agree too..

and i'm not applying what i said to rly or DL79 too.. it's merely my POV.. i didn't know enough about his history so i recommended rippetoe.. and i did ask for his history which he did not provide.. so whatever i recommend is totally up to me.. but whether or not he wants to choose to take the recommendation is tatally up to him..

yeap.. 5x5 would be great too!! as it is also a 3x a week squat programme.. and the volume on that is great too..

and u are right at that.. the 3x a week squat programme requires that u take at least a one week break after 8 weeks of intense training on the 5x5.. it also requires that u SLEEP ALOT(8 hours) and eat alot.. which alot of members around here do not do so.. they chat here till the early morning!! of cuz they'll burn out faster..

and this is NOT a body builders programme.. it is a great place to start and learn.. but when u get more advanced, u'll definitely need to tweak to your own needs and weaknesses..

agree.. and i know u weren't disparaging 5x5.. and as we both seem to agree on tweaking to ur own needs later when the individual know more about his own body.. but i'm just stating that everyone should at least give this a try.. cuz i think all will learn alot about their body.. thru all this volume of squatting.. and then u can progress further knowing ur body better..

i believe BP split if a MUST when u wanna start defining ur mass.. but when u don't have anything to built on, why waste time on Bp split? might as well concentrate on compound stuff to bring up strength and mass..