There's nothing wrong with Smith squats. In fact they target quads more effectively. Proper feet placement is a must.

Correct. Overhead squats are useless for hypertrophy, not when there are so many other better exercises out there.

yah...for the core...i realized my core is getting weaker when i cant balance myself for crunches with one leg up

yup...it took me a while every time on Smiths to get the feet into right position..lol


Chow

I go more of a bodybuilder's stance, feet shoulder width or slightly narrower and place out a tad in front. Hits the outer quad sweep just nice.

I finally got the nerve to post up a pic.
Was overweight, unhealthy and unhappy at the start of the year with 82kgs of useless flesh on me. I thought i had to resigned to the fate that i was going to be fat until the end of my life, but then i found HnF, saw how danilo, metalfreak and noel lost fat and gain muscles. The best thing about it? they did it without the luxury of a gym

JAN 2008
Weight : 82kg
Height: 172cm
Body fat : 30%

August 2008
Weight :75kg
Height: same la..
Body fat :24.5%

4.5 percent of fat to go...
I also want to post this here bcoz i want this to be a place holder for me, as you can see, theres plenty of room for improvement

that looks under 20%

HEm....

before: muscle mass = .7 * 82kg = 57.4kg
after: muscle mass = .755 * 75 = 56.6kg

muscle loss to fat loss ratio = 0.8/6.2 = 0.13
that is very little muscle loss

Wow, T+1

That is some impressive mathematics. Thanks!

Nice to know i didnt lose much, serves to motivate me even more to build back what's lost.

iceypain,
Maybe becoz you havent seen my thighs and butt. LOL

hehe...my 2 cents.. u need to tan full body instead of hand only. ..hehe..

LOL, i KNEW someone would comment on that.
No la, sometimes i need to help out my dad in the construction site, and it gets really hot and sunny.
ill put my shirt off next time to get an even tan:)

kakaka...if u put ur shirt off..ur site will full of gal instead of guy~...

another 1 cent i forgot to comment on .....mana u punya 6 packs?...

Nice progress there. Instead i can see you have the potential to become very big, strong and rip. Just that you need to have the strong determination, correct thinking & method and take sometime to burn off those tummy fat. Keep it up and remember not to expose to sun light too much as it might lead to skin cancer.

This post has been edited by iDk: Aug 6 2008, 02:37 AM

working on that, but need to lose 8-7% of fat first

Thanks, tummy fat is hard to burn off and i will try and keep my skin off from the sun. But the sun's been real crazy past few days

T + 1, how does the math work?

He already said 20% bf, why u expect to see 6 pack?

Dude, u're as fair as me
But good thing is, u can get darker, i can't.
Even my forearm is fair.

king ...u mat salleh keh? u go sun bath whole noon also wouldnt get dark??

for me...i am very ez become dark...think it's something to do with my skin pigment~ i am now working on chest, arm , shoulder....see tonite i got time to upload my before and after pic or not....

hopefully when my company event at sunway lagoon..wouldnt turn all the girl down...22 days more to go...

I won't get dark...
i'll turn lobster red and skill peels off, next thing u know i'm back to normal.

lean muscle mass = (100% - body fat %) x body weight

lobster red and skin peels off means you got burnt already.
what you can try do is only tan for 15-30 mins REGULARLY(3x a week?). and slowly up the duration to 1 hour perhaps. if you do 4 hours one shot means burn lo... then will be pain and peel off for new skin.
lets see if that might work...

how about add the banana boat copper tanned oil bb look better with tan skin than fair skin...

Don't you need to consider other weight factors like water weight ?