im female, 162cm currently 53kg
but my 18years old birthday is coming soon,on May 8th
i wanna reach 50kg,but how?will i fulfil my bday wishes?
i hit the gym trice a week,each time 10 mins warm up on treadmills,30 mins on crosstrainer,30 mins stationary bikes
and 1/2 set circuit training
some light weightlifting more

i am form 5,wake up in the morning at 5:30 Mon-Fri
my breakfast is two slices of wholemeal bread with a cup of milo
during 10:25am in the school recess time,my breakfast is still wholemeal bread,[but a slices only]
after back from school,my lunch is fruits- apple/banana/papaya [when im at home]
dinner is a bowl of oatmeal daily~[without added condensed milk,juz a few raisins]

my work out time is Mon,Wed,Fri
1-2 hours each time,before hit gym my lunch is 2 boiled egg white and a slices of wholemeal bread

i poo daily,will i reach 50kg on May? i left 3 weeks to go...1 week is [menstruation,cant work out,LOL]

how come?u mean my work out session or daily meal?
i eat like these everyday......for a long time
and i am now a bit low blood pressure+low dia
anaemia somemore
coz i had my unbalanced diet since last year August,been started to diet
i lost 17kg in 7 months,through diet only,i used to be 70+kg
i joined the fitness centre in March 18th 09,coz this year my weight drop very slow... hav to work out more to break my stubborn weight

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Added on April 4, 2009, 1:43 am
ur even profound than me,ur diet
i lost 10kg at last year November-December
coz i wake up in the afternoon,juz eat fruits,dinner is oatmeal...daily~
i skipped my breakfast and lunch,everyday sleep in the middle of the night and wake up in the afternoon
thats why i lost my weight drastically[i know this is insane and unhealthy]
i slightly wanna get anorexia last year,i guess
fortunately now i eat carbs,i used to avoid them,then i turn to be low blood pressure and low dia..
avoid fats too,then my skin is rough like road..
now my skin is smooth,but anaemia always happen....
i want to reach 50kg on May,whatever it takes[LOL]

This post has been edited by ClarkFann: Apr 4 2009, 01:43 AM

There is no formula for this. It depends on ur body type. No1 can assure u can get to 50 in 3 weeks time.

With ur diet and cardio, u're most likely to lose 2lbs or more for the 1st week. Btw, if u're lifting weight, ur muscle might get some mass on the 2nd week.

According to Tom Vuento, weightlifting increases metabolism after your gym session and cardio burn calories on the spot.

My suggestion is, if u really wan fast effect, do HIIT. High intensive interval training burn more calories in lesser time. This is mentally torturing, but if u can sustain this, u're on the way to fitness.

Another thing u can do is, double cardio. 1 during morning before breakfast, and one during evening. Some of the bodybuilders do these 3-4 weeks prior to competition.

Another thing is, u might wanna add another meal. 5times a day.

Your BMI is normal for female.
At your weight, I don't think you should be too worried about your weight.
If you want to achieve better shape and tone by May, you should think about body fat % instead.
Body fat of 18-21% for female would be lean and good looking. (22-25% is normal)

First, your diet is a little cacated. There's no protein, and a lot of carb (which makes you fat if you take too much)
And a lot of fibre (which is good)

Here's a suggestion. If you can't follow all, just try to add some protein here and there (milk, eggs, tuna, meat, fish, peanut butter):

Breakfast: Replace Milo with MILK. Milo is nothing but choc flavour + sugar.
Maybe you might want to add some peanut butter (Steffi is sugarless) or tuna or an egg to your wholemeal bread to make it more balanced. Oh, oatmeals+milk in the morning is good too! (not condensed milk)

Recess: Err, peanut butter + 1 slice of wholemeal might be better. Even better --> just replace it with 1 banana + yogurt/vitagen/yakult.
Lunch: Eat something proper lah. Reduce rice, increase vege, fruits, eat eggs, and some meat.

Tea time: Fruits.
Dinner: Oatmeal + milk. Don't add condensed milk lah <-- it's all sugar. Add low fat milk, or skimmed milk or non-fat milk, or 1 egg. A few raisins only, just a few pieces of it? And eat fruits too.

Your workout:
Like Kayden said it: Do HIIT. And increase some intensity.
That means you go very fast 1 minute, then slow down 1 minute. (30 sec fast-30 sec slow, also can). E.g bike. (1)30s you cycle hard, (2) then you cycle slower, or use less resistance for 30s. Repeat this for 10-15 minutes. You can use it for cross trainer also.
It keeps your body in fat burning mode for the whole day, even after you have stopped running. Way more effective than 30 minutes of normal cycling.
You've got a good pre-workout meal too! Eat 1 full eggs instead of 2 egg yolk.
2 egg whites = 1 full egg(with its yolk). And egg yolk got a lot of vitamins and mineral (really a lot). Please don't waste it. 1-2 egg yolks a day won't make you fat or un-healthy, since you workout very often.

Oh, if you can do some simple exercises at home too. Like star jumps or squats or hula loop. Just star-jump/squat/hula-loop for for 1-2 minutes every few hours to keep your metabolic rate high. =)

BTW, what is your circuit training like?

Here's a few articles on exercising during period:
http://www.bodybuilding.com/fun/sclark109.htm
http://www.bodybuildingtipsguide.com/blog/...enstrual-cycle/
But it's up to you whether you want to exercise or not during period.

On a quest to losing my weight (and having a nicer body), I've decided to run my own self disciplined weight loss programme. My condo which where I live have a really decent gym and a nice park so I have my own freedom of going for work out anytime I want.

For the last 3 months I've been working out and taking care of my eating habit. Basically my programme can be summarised up as follows :

Weekdays : Morning 2 pieces of wholemeal bread, with tuna(those with mayo and other stuff) and milk
Afternoon : Tau fu fah, fruits, sometimes chicken rice or beef noodle
Tea time : More fruits(usually watermelons and guava)
Dinner : Usually protein rich diet, such as chicken meat and minimise my carbo(by taking less rice)

Every morning I will do a simple jog around the park, which I estimate around 3km before starting my day. And in the evening I'll go to the gym and do some simple work out(20 minutes on walker and 20 minutes on the bicycle machine)


During the weekends I tend not to be conservative about my eating habit because I visit my parents on the weekend, so it is somewhat a bit displeasing to them if I refuse to eat so called oily food. Neverthless I try to limit myself by not overeating. Basically I don't work out on weekend.



3 months has pass by and while I am pleased about my weight loss(9 kg), I've been suffering a certain, if you would like to call it, side effects :


1) My morning jog is getting less effective. I do my jogging 40 minutes after my breakfast. Initially I have no problem running the 3km course in around 30 minutes. However as time passes by, after finishing my jog(despite under the same time frame of 30 minutes) I feel more tired and fatigue. since 2 weeks back I increase my breakfast load by eating 3 pieces of bread and more milk, but doesn't seem to help much


2) I have a hard time disposing my solid body waste. It is kinda dry and very little. To make things worst sometime I hardly have any body waste to dispose for the last 5 days.

3) I have occasionally have some dizzy spells randomly throughout the day, and have almost fainted twice.


So I suspect that the main reason for these problems lies on my probably un balanced diet. If so, can you guys help me out and point out where did I go wrong, and any recommendations to improve on these problems. Thank you

Don't follow this suggestion.
Good diet and good exercise is the way to go.
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TS,
i didn't see your second post.
BTW, eat the egg yolks. It's got iron which helps with the anemia.
Keep your diet moderate. Lower carb, lower fat, more protein.

Since you're anemic, I don't know if you can tahan the HIIT or not. You should increase the intensity step by step. Don't suddenly go crazy on HIIT... I scared you'll pengsan!

Hmm... I think you're not taking in enough of the proper vegetables. A lot of people don't like eating them so they just boycott them totally. What they don't realize is that vegetables :

-provide the nutrients + trace metals that you need for healthy body movement
-insoluble fiber to help with your bowel movement. Insoluble fiber has no nutrients but it's just to help you shit more easily.
-Eat a mix of green and colourful veggies.

Also, cut down on guava. It has an enzyme that acts the opposite of papaya i.e. it hardens the stool. So try to limit eating it too much. Also, to improve bowel movement, take yogurt or yogurt drink.

Protein diet : well, technically, you're not on a full protein diet because you're still taking a lot of carbo from what you've written. Atkins is one of the more famous protein diet but even they do not advocate going carbo-less for too long (their stage 1 diet).

Wholemeal bread : Check the ingredients. If you see white flour, it's not 100% wholemeal. And sometimes, has a lot of sugar in. I bake 100% wholemeal bread once, it was dense and heavy and not tasty because I didn't put enough sugar.

Mayo : How much do you use and did you use the lowfat version? Use 1/2 teaspoon next time. It's still fatty.

Milk : Use lowfat milk and check out the sugar/carbo content. Carbo gets converted to sugar inthe body. Any unused sugar is converted to storage fat.

Watermelon : A lot of sugar in this fruit. Read up on the Glycemic Index and you'll find that Watermelon is on the very top.

2 teatimes : I tend to space out my meals to about 3 hrs to the next one.

Portion control : Are you practicing this? Use a 10" plate. I described it in this other thread about it : http://forum.lowyat.net/topic/978436
Note that portion control for normal people is different from athletes but even they watch the food that they eat.

Tau fu fah : SUGAR SYRUP!!! I would avoid.

Chicken Rice : The rice is made yellow from chicken fat.

Beef noodle : The problem with non-poultry meat is that it can contain fat i.e. streaky fat. Best to eat chicken - the fat is easier to remove. Or eat fish more - not only tuna but other types of fish, even local ones are pretty good.

Eating with parents : It's not too bad as long as you don't touch the rich food that has a lot of sugar, coconut milk curries. You can take small portions or wash it in a soup or bowl of hot water.

White rice : Bad bad bad for weight loss. I switch to multigrains to control my weight. And even then, it's only 2 tablespoon full per meal. Nothing more.

Fatigue : Take supplements. Multivitamins + antioxidants + grapeseed + calcium + fish oil. They will improve your body organs, processes and will help with digestion and overall health.

Morning jog : Do it before breakfast. Best time to lose weight is when you don't have food in your stomach. Your body will take it from the storage fat.

Dizzy spells : No lunch? Are you also drinking enough water? At least 8 glasses a day or more after your exercise. Also, careful when eating fruits - you could be spiking your blood sugar levels which can make one dizzy, especially when you're controlling your diet. Your body will become more sensitive towards sugar (and even carbo foods) as you reduce sugar + carbo intake. I can't eat a slice of cake without getting a headache.

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Added on April 4, 2009, 2:58 pmHmm...I'm not sure about the exercise regime. It sounds like you're pushing your body hard and there's also a question whether you're performing the exercises in good form.

I'll let the others comment on it.

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Added on April 4, 2009, 3:01 pmLooks like the mods are combining threads. My answer was to Kaerna. Not Clarkfann.

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Added on April 4, 2009, 3:13 pm

Hmmm... I take a slightly different viewpoint from iamyuan because his diet is focusing a lot on protein, mimicking a high protein diet to force your body to use fat and protein as energy sources. Also, my stand about the bodybuilding community in LYN forums is that they need to take in more veggies and a bit more fruit into their diet else they may have health problems later in life.

There is a lot of benefits to eating vegetables that most ppl just gloss over very quickly. Some veggies are good, some not so good but the key is moderation. Some veggies you can eat as much as you like with no impact. Some you just can't.

I would also say rethink on eating fruits as a meal. Even though the sugar is fructose, it is still sugar and can lead to problems. Probably cut down on portion and balance it with some carbo, protein AND veggies.

I posted some tips to Kaerna so that should help too. Also, try taking some multivitamins + minerals + grapeseed + etc. Food may not have the amount of nutrition that it may have had during our grandparents days.

I also think that you may need to change how you perceive yourself. If you can't lose the 3 kg before July, it's not the end of the world. And when you shared that you were thinking of becoming anorexic last year, that tells me that you're not happy with how you look. Society is often cruel but that doesn't mean that it's something that you have to accept. Who will know the 3 kg just by looking at you as long as you're healthy? You could get to 50 kg in July but if you don't, it shouldn't matter to friends or family as long as you're healthy and happy.



This post has been edited by myremi: Apr 4 2009, 03:13 PM

Kaerna:
Dizzy spells... are you anemic? Maybe you should increase iron intake?
Losing performance in your jogging... you could be losing muscles. Some more you exercise 2x a day.
How about increasing protein intake and more vege.

Myremi:
If you notive ClarkFann's diet, there is no protein anywhere, except for the 2 eggs whites before workout.
Protein is needed for basic body functions and to repair the body.

I was suggesting to her to add a bit of protein without reducing too much carbs. 1-2 glasses of milk + 1 egg + some tuna/peanut butter in bread is actually not a lot protein. It's about 20-25g. Ngam-ngam to maintain her health. Some more she's a bit anemic. Eat some liver too. Oh yeah, like what you said... lots of vege.

I don't think she needs to lose much weight. BMI is normal. Better to achieve 18-22% body fat.

she may need to ligt heavier and heavier now to build more muscle with the intention to up her metabolism rate....making the calory deficit higher.......easier to lose weight....

Dear TS,

To lose weight doesnt mean u got to do extreme exercises and eat like a bird. Wat u need is to look into the factor/source that making those stupid fats grow. Carbohydrate is one of the culprit if u take it excessively, just cut down ur carbo may be like ... 150g and below and as well cut down on ur calories intake ( i mean may be reduce 200cals perweek on ur average cal that u need to take) and as well take ur carbo on the right time, (breakfast, pre-workout and post workout).

For ur meal plan, ur 2nd meal, why dun u take like 2 Table spoon of peanut butter with some oth protein stuff and morning, take milk like iamyuanwu said with ur bread.

PPL always say eat a balanced diet when u dont wanna be fat or etc..
But what does it really mean by balanced diet? Isnt it easier if there's a list for it..For example :

Breakfast :
2 eggs
1 bread

Lunch :
-
-

Dinner :
-
-

For us normal citizens... we r not dieticians... so i dont really knw what is balanced diet?
Less oily, more vege and water.. Who dont know?
But what's the exact and accurate balanced diet?

my final weight target is 48kg
but will see,when i reach 50 first
alrite,im big boned structure body,my shoulder is broad
my hand wrist bone is big too.
my period was juz over,everytime while period juz over the next day my weight will significantly drop 1 kg
today i am 51.9,moving towards 50kg
i wanna reach 48 in this year,and i sure know i can do it,after tht i will tone up my body with doing light weightlifting and some free weights
i eat chicken breast sometimes,coz i know i lack of protein,my diet is unbalanced.
i take milk+2 slices wholemeal bread in the morning,peanut butter spread with bread
lunch is fruits[when im at home]if im going to gym,will take 2 boiled egg for my lunch
dinner is oatmeal.

This post has been edited by ClarkFann: Apr 4 2009, 07:11 PM

my final weight target is 48kg
but will see,when i reach 50 first
alrite,im big boned structure body,my shoulder is broad
my hand wrist bone is big too.
my period was juz over,everytime while period juz over the next day my weight will significantly drop 1 kg
today i am 51.9,moving towards 50kg
i wanna reach 48 in this year,and i sure know i can do it,after tht i will tone up my body with doing light weightlifting and some free weights
i eat chicken breast sometimes,coz i know i lack of protein,my diet is unbalanced.
i take milk+2 slices wholemeal bread in the morning,peanut butter spread with bread
lunch is fruits[when im at home]if im going to gym,will take 2 boiled egg for my lunch
dinner is oatmeal.

i always eat like bird since i started to lose weight
it doesnt seems extreme exercises for me[i can handle it and used to it ]
i only take 3 slices of wholemeal bread in a day,does it called excessively carbs intake?
well,my whole day calories is a lot lesser than a normal person,my whole day 3 meals = a normal person's 1 meal
yup,i take milk with my wholemeal bread in the morning.That day was an exception,i seldom take milo,coz i ran out my milk
i always spread peanut butter with bread i know i lack of protein,thats why i decided to eat 2 boiled egg in lunch time,before i hit the gym
my dinner is always OATMEAL,i started to hav this diet since last year Sep

This post has been edited by ClarkFann: Apr 4 2009, 07:12 PM

its May not July hun

my circuit training is>>>

This post has been edited by ClarkFann: Apr 4 2009, 07:20 PM

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no worry,i cant do HIIT
coz my work out time is 2pm-5pm
after back from school,i take bus to the fitness centre,coz its very far away from my house
after gym,i back at 6pm-7pm at home i wish i could do HIIT too,but i hav to study in the morning,and transport prob isnt allow me to do HIIT,i can only hit the gym on 2pm-5pm

This post has been edited by ClarkFann: Apr 4 2009, 07:29 PM

Huh? What do you mean you can't do HIIT? *Confused*
I mean using HIIT strategy for your crosstraining and stationary bike woh.

BTW, bones are heavy. So if you're big bones, you'd definitely be slightly heavier than other girls. So don't go too crazy on reducing weight. If not... flesh also hilang & jadi aneroxic pula. =P You pandai-pandailah jaga.
Just remember to check body fat % lah. Clark Hatch got machine to check for you.

haha,i think i misunderstood whatcha mean juz now,sry
yea,im big bone yea..i know CH got machine check for me,when i reach my 50kg will tell my coach help me to check it
this is how my body looks like in 51.9kg
so many stria neh bcoz i had lost 17kg

This post has been edited by ClarkFann: Apr 4 2009, 08:01 PM

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nice club...I've been there couple of times. Decent view, one can basically check out Spore while running.....