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thanks for all the replies, I'll try to apply most of the advice given and go for another bulk with the same program.

I don't increase repetition, in the program I'm following I do 8-10 reps each set, then increase the weight by the smallest possible increment the next time. then aim to do 3 sets of 8-10 reps again...

1. How fat are you? Bodyfat percentage? A photo would help...
I used to be 90kg now I'm 76kg~ between 18-19% bodyfat.

2. What foods are you currently eating now?
breakfast cereal in the morning...

All right thanks for all the advice. in conclusion I'm a pu**y who is scared of fat and I should stop being a pu**y and eat like a man. AMEN

Then explain to me how most guys at the gym have low body fat and are still making progress they are definitely not eating at a surplus, it's possible somehow

I don't have abs and don't really care about them, the problem is I used to be fat and it's really hard for me to lose weight so I try to avoid any unnecessary fat gain. well now I have to think of a...

Thanks for the replies. Well yeah am afraid of fat, I thought that as long as am in a caloric surplus I should be fine. so what the right way to do this do I gain weight then cut or should I cut...

isn't that what am doing with my current program? how much difference does it make to increase protein intake from 120g to 200g because that's a lot of meat

So should I start an intermediate program? also worth mentioning that I reached 77.2kgs then got sick and dropped to 76.4kg however, the progress stopped before that

Sorry forgot to mention that I weight 76.4kg now (gained 0.8kg)

but I'm getting all my calories from those 3 meals eating more makes me fat already tried doing that.

update 2

Alright I will check this program out.



at the gym, but I don't like asking people to spot me.

It's not always the first set that I fail. I lift until failure on all exercises except squat and bench because I don't have a spotter (maybe I can do 1 or 2 reps more).

Yes I did Fierce 5 Novice for 3 months. I try to follow the program to the letter about 90% of the time, but it says that I have to add 5lbs/10lbs each week to my lifts, which is near impossible....

Squat from 87.5 kg to 95 kg
bench 60 kg to 65 kg
Pendlay row 60kg to 62.5 kg
Romanian deadlift 60kg to 62.5 kg
Lat pulldowns 50kg to 55kg
bicep curls 20kg to 25kg
Tricep pressdowns 50kg to...

Update

Ok, thanks for all the replies I will change my program and see how it goes.

I still use that data and track daily but what I meant is the the suggested maintaince from the calculator I mentioned is more accurate than what MyFitnessPal claims it to be.




when like 90%...

I looked at the programs you mentioned they have low rep range like x6 or x8-x12, I already finish my exercise in 45 mins this one will take even less time it doesn't seem enough. other replies...