Experts, I need some advice please...is working out twice a day unnecessary? Would it benefit anything at all? I'm thinking of doing morning workouts from now on, 45min full body workout(I rarely lift heavy but that doesn't mean I don't workout hard...when I'm in the gym, I don't mess around)) and 20 mins of HIIT. Is Nectar Protein shake enough for this type of workout in the morning? I liked the feeling of empty stomach when running, working out so I don't wanna to eat too much in the morning before head out to the gym. And also workout in the evening(Full body + HIIT) as well or full body workout + play basketball, what do you suggest?

I've reached my goal of being 147 lbs, and I don't think I should loose anymore weights (I'm 5'7") but definitely want to loose body fat...I want to have more cut/definition on my body and show my abs better. That's my new goal.




forgot to crop out my face...

First of all, Chinese New Year is around the corner...so Happy New Years to everyone on this forum!
I'm getting really frustrated with my body now...because I don't see any progress since late Dec. My abs are now showing well as you can see from pics especially one with relaxed pose. Some of pictures my abs look alot better due to different lighting and all but very first picture with me standing very relaxed doesnt show much or nothing. I'm 5'7" currently @ 150 lbs. Am I doing something wrong? or Do i need to cut more weight? And I do have loose belly flap which frustrates me even more!!!!
I've been eating Chicken Breast, 3~4baby tomatoes, mixed salad with Blasamic Vinegar, Fat-Free Milk and some fruits every 3 hours (12pm-3pm-6pm) during the day I have cup of coffee mostly Grande/Regular Iced Americano with 1~2 Splenda. Do I need add more foods? or eat less?? Please someone help me, I sent PM to Chillen while ago but no reply...
There's got to be something wrong with what I am doing...cuz I work my arse off when I'm at the gym! Mon-Wed-Fri Full-body workout + Ab + Cardio,
Tue-Thurs Ab+Cardio, weekends playing basketball. Any help would be greatly appreciated...ANYTHING!!

Standing relaxed...

Standing flexed...

Side...

Good lighting

I honestly don't understand what you're talking about.

Most people would be thrilled to make the kind of progress you've made in 2 months. Hell, I'll consider it a great victory if I can manage it in two years. They'd also be delighted to stay where you're at now. ****, I would pay 5 year's earnings for it to be that easy. At times I've done what you've done for 3 months and seen no visible difference in the mirror.

Anyway, I think you ought to try eating more for a while to mix things up for your body. As I said, complaining about your progress is like complaining about winning the lottery, but it does look a bit like you're starving yourself. Try going on a clean bulk for 2-4 weeks before dropping your calories back down and see what that does for for ya.

Thanks for the input[Focus], It has been 4 months since I started to loose weight. I noticed good result in first two month and past couple of month has been really slow on making progress, so I got little frustrated...I guess I was just too greedy in mind. I will take your advice and will try to bulk for a month. Do you think what I am eating is ok? So I should just add 2~3 meals more than what I am eating right now? basically eating 5~6 meals a day...basically about 2300~2700 cal. Someone told me at 5'7" I should be around 144lbs?
I mean take a look at this guy...
He is pretty much My Ultimate Goal. He is 5'8" 141lbs/64kg.
[/QUOTE]

Today is the first day of Tet here in VN, so I have the week off, that's double happiness!

Great progress! I'd bulk more and get bigger.

Too low, actually. I'd put your maintenance calories in the 2700-2900 range. Bit higher, even, if you go by the fat free mass formula. So, aim for eating about 3400 cals a day, and see how that works. Assuming your exercise regimen stays the same.

Your macronutrient ratios and food choices look good, but try to mix it up (different lean proteins, different vegetables, different fruits) a bit if you can. If not, well, it's not that big a deal.

Happy bulking.

Thanks alot for your help!! I'm eating Tuna Steak as I'm typing this, I ate about 2400 cal today. Will try to eat more of Clean foods day by day and keep workout HARD!!

Hey, just wanted to say that you're looking great and good luck! I hope that I can results somewhere <i>close</i> to yours a few months from now

Thanks and good luck to you too!! Eat well! Lift Hard! Run Fast!