In my very Malaysian accent, I asked myself today; "everything is a bit sore, how ah?" Go anywhere on the Internet, and the advice is: "If you're sore here, then you can workout a different muscle group." But when I do a sport that works a lot of muscle groups (shoulder, back, core, legs) and they're all gently sore, where do I go from there? 😅 I would like to keep to 2x gym per week, but how much should I push (i.e. keep the heavy lifting per usual)? Like yes, always listen to your body, but my overthinking brain is already foreseeing a slight neglect in the muscle-building practice. Anybody has advice?

Does that mean everyone is locked in and having zero challenges? 😛 Drop your questions here, please ⬇️⬇️⬇️

I have mentioned my health struggles in comments on many of our members' posts, but I haven’t shared an update in a post of my own. Allow me to provide a consolidated summary here. Short : - March improved from February. - Decided to stop fat loss. - Plan: Maintain calories, add a bit of back muscle and focus on saturated fat intake. - Thanks everyone for support Full : I have been exercising and dieting for decades to avoid medication, as the seniors in my family have taken statins for life. I heard of Lipitor before Whey and Crestor before Creatine. Still, I’ve been "on and off" with my plan due to different stages of life, causing my lipid panels to fluctuate above the normal range. In 2020, during the first wave of COVID-19, I slacked off. I eventually got back into decent physical shape, though my 2021–2022 lab tests remained slightly above range. However, from 2023 to early 2025, things hit an all-time low due to work stress. I resumed my health journey in September 2025. From September to November, I exercised, chose healthy foods, and "eyeballed" my protein and calories, though I hadn't started using MyFitnessPal (MFP) yet. Between December 2025 and February 2026, I increased my exercise and maintained healthy food choices. By November 2025, my weight had gradually decreased and my labs improved compared to 2024, though they were still out of range. I joined BBB at the end of 2025 and started tracking with MFP in January 2026, incorporating a more complete exercise routine: resistance training, HIIT, and LISS. https://www.skool.com/darrenliufitness/hello-82381ef8 By February 2026, my body fat was even lower than in November, but my LDL spiked from sub-200 to over 200. Statins were prescribed. https://www.skool.com/darrenliufitness/blood-check-up-vs-body-composition It took me a few days of shedding tears before I started analyzing what went wrong. I learned that while a calorie deficit is the core of fat loss, the key to reducing LDL is limiting saturated fat. (both are good but they are not the same thing.) My doctor in November told me to avoid pastries and high-sugar fruits. However, the doctor in February gave no advice other than saying my LDL fluctuates above recommended limit because of my genes. He told me I was in a critical state, at risk of collapsing at any time, and would need medication for life. Neither mentioned how saturated fat interferes with the LDL receptors in my liver. Regardless, I design my owneal plan.

What’s a healthy alternative to yogurt that I can eat granola with for someone who’s lactose intolerant or sensitive to dairy? I’ve been trying to find healthy breakfast options, but yogurt seems to be part of most of them. Even healthy oatmeal recipes usually include yogurt for the texture, so I can’t really make them.😑😭

This weeks session will be on Wednesday 9am BKK time Instead of Tuesday. Please advise! It will be reflected on your home dashboard. I have a Thai Verbal test for my permanent residence application. Wish me luck so I can stay in this gorgeous country for a long time 😏 Drop your questions here in the meantime⬇️⬇️⬇️