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focus on big heavy lifts that incorporate barbells and dumbells, doing the barbell exercises @ the start of the workout, and isolations towards the end. This means you'll have to squat, deadlift,...

Instead of 5x5 just do 2x5. It's a lot easier to progress on 2 sets than 5.

http://www.iifym.com/iifym-calculator/

use that calculator to find out your calories & macronutrients needed depending on your goal. it'll give you the amount of carbs/fats/proteins that you need...

FBW is great even for advanced bodybuilders trying to fix weakpoints. If your weakpoint is a smaller muscle group like biceps, reardelts etc. simply just hit the weakpoint with 3-4 sets at the end of...

http://www.ncbi.nlm.nih.gov/pubmed/8081322


check out the above study done on women for 20 weeks comparing 2 day a week fullbodys with 4 day a week upper/lower.

Whole-body lean tissue mass...

Try out larry scott barbell curls to take out forearm involvement and maximally recruit biceps.

Don't get your torso bigger, keep it small. Having a small waist makes everything else look bigger.

You're gonna end up with rolled over shoulders with all that pressing work and no back work.

You've got a decent shape for someone who lifts that little. But like the person above said, dont worry about it, we all start off somewhere. Just keep increasing weight progressively.

Her = 9/10
You = 6/10

inspiring story, gjdm.

looooooooooooooooooooooool

This

You got some good insertions, keep hitting them hard & your back will look epic in a year

search up on google for calorie dense foods. & make sure your protein intake is high

eat more, asian culture tend to eat on the low side, so just eat more.

http://www.youtube.com/watch?v=CU75-jpEvtI

1:43 - fuarkkkkkk, dem tris are coming back

put a cup of oats & a cup of milk in a bowl. microwave for 2:30. take out of the microwave and add another cup of milk to cool it down.

grab a spoon & eat it like cereal. = PROFIT

(add a...

i agree with the first guy, 13% bodyfat in 8 weeks is a reasonable goal

good work, delts could use a little more focus. the big triceps without the big delts make you look more narrow than before.