Hmm I dont mind the scale going up if it mean increasing muscle mass. I dont starve myself, I just avoid fried food and all. Most of the time, I follow meals suggestions given in the other thread. I cut down on white rice but increase intake on meat/fish and vegetables. Currently I take ON whey protein on days that I work out. At the moment Im still very weak on the threadmill, can only do the cross trainer. But I do push ups and squats and lunges. Hopefully Im on the right track.

it's time to service your bike then....

10kmh is a good pace for runner. Semi pro is running more than that. Those pro in internation marathons are like 20kmh +-...... Not easy to maintain 10kmh for 30minute for non seasoned runners. I am trying to hit that pace myself.....still trying very hard.....

bike normally 60-80kmh lerhhhhhhh

I only do like 2 basketball game (1 1/2hr) twice a week while the rest is just looking out at my diet and doing strength exercises.

Is this attainable to lose 3 kgs in 30 days?

I know I'm not fat. BUT not toned enough. MUST lose the fats and pile on the muscles.
mine: 1406.5 x 1.2 = 1687.8...
goal: drop my bf from 23.5% to 21%  & run for at least 5 mins nonstop @ 10km/h on the treadmill. Best I can do now is 1-2 minutes nia..
reward: tarak la.. kembang hidung only lor.
@pizzaboy: machine (bench press & incline bench press), is it a waste of time if i do both or should i just do one of it? on the same day i mean.

girl... 

edit: nah, forget bout the gender. I'll just try what you suggest minus the pool of sweat and saliva. Thanks.

edit again: just noticed the pull ups, thought was push up just now. I got no strength in me arms for that.. T_T

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Added on May 27, 2009, 12:36 amanother question: is whey protein really important?
what i conclude from reading around is that ppl use it to retain muscle mass?

Sky.Live,
Pay a really good trainer for 1 hour of his/her time. Learn as much as possible

Burpees are so fun to do ! And it makes you sweat instantly ! Thanks pizzaboy for the recommendation

Good news, my neighborhood's lake garden construction is completed, tomorrow morning will go for my first jog, want picture anyone?

Are you clustering Lance Armstrong and Phelp together?

It's possible. His lifestyle is possibly AFTER all those Olympic gold medals. He only recently entered the first competition since the Olympics about a week ago. Training for the Olympics is a 3+ year event so it makes sense that he takes time off for rigorous training for a bit.

I used to swim twice a day (2 - 3 hours each). Wake up at 3am, mom drive to pool, swim practice, get ready for school, go to school, after school go to 2nd swim practice in afternoon 3pm or sometimes it is at 7pm. Then come home. Usually eat meals in car and do homework in car, go to sleep really early. A few times a week we will have strength sessions before swim training or even a jog around the park. Also to 'diversify' or tweak different muscles we would also play other sports like tennis, squash/racquetball or whatever else. Also individual gym sessions on your own when you have the time.

It is a full-time job. But not possible in Malaysia with our education system and lack of support by the government, schools etc. It's all from the effort of the parents (mostly) - and the swimmer (a little or just in the pool heh)

So Mr Michael Phelps? With the outstanding sports system there in the US + being a "full-time" swimmer? Easy peasy to dedicate himself to working out all day and eating 10,000 calories per day.

pizzaboy, I think that is probably the tip of the iceberg. You may need to write more rather than just a one-side view.

You also would know by now that this hormone was only recently actively research i.e. last 90s. So limited data around but the body builders really love this theory.

It's the theory that made Joel Marion his money when he published a book called "Cheat to Eat" and open up his website on "Cheat to Eat".

You may also need to think back a bit more about how to incorporate leptin and what are their limitations / downside of carrying out such a diet a bit more. Especially if it also triggers the body immune system to go out of sync.

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Added on June 17, 2009, 10:43 pmThe other thing to note is that some research papers are free to look at on PubMed but not all research papers are in there.

Hmm..if you want to do testing and all, you may need to make a matrix table to get an overview of the effects. I know that you think that this is analysis by paralysis yet it's a common tool for technical and business as well.

Do a comparison table to compare and get a bigger overview. I did one briefly because it was very hard to always remember what I had read or what assumptions that I had to rethink. Unfortunately, I threw the paper away.

It's tough work in the beginning but afterwards, it's easier. Plus, you are also more clear on what you know and what you don't.

It is true that too much analysis will paralyzed you. But not enough analysis will be equally detrimental.

Having said that, there is a saying about engineers/science ppl : we are too detailed.

morning all.... 
still feel the ankle pain since Monday's workout, plus heavily fast-walk at klia (change gate from A9 to B11 punya pasal).
just last nite heard about RICE (rest, ice, compression, elevation). doing the R, I and C seem help a bit.

pizzaboy,
u trying the leptin injection or following the tips?:

Pictures taken at work. Lazy to edit out the tag...zzz
One pic with stomach suck in. Another without.

Getting there. Still got a long way to go lah.

hi im new here~ can any bro and sis give some valuable tips to reduce my weight without needed to eat detox?

i been changing my diet to vege and lil protein lean meat for lunch and breakfast, and dinner eat like usual..fish, soup and vege, and workout jogging , but instead of reducing my weight, i become heavier