Hi guys... i started a post earlier looking for help in the form of a personal trainer. I think its against the forum policy. I dont think i will be able to find help in the classified department. So i figure i might as well do DIY. I am about 20kg overweight now. and my lifestyle is really not helping with the situation. I work long hrs and I have a lot of stress. I eat when i am stress and because of that i have gained 20kg over 2 yrs.
I am 181cm and my current weight is 105kg. After going thru almost all the post here i have come up with a simple plan for myself. Basically i understand the need for a proper diet and exercise and there are no way around it. So i have come up with a diet plan for myself. I am hoping that you guys can point me in the right directions.

Morning Breakfast: 2 half boiled eggs with 2 toasted bread. 1 glass of HL milk
Lunch: Nasi campur with 2 vege and 1 chicken breast.
Tea time: oatmeal with HL milk
Dinner: White rice with 2 vege and Fruits.

ALso i am planning to exercise 3 times a week. Because i work late and by the time i finish work i am usually burn out so i plan to do some light exercise before i go to work. 10 minutes on the treadmill and 20 of weight training. 5 laps on the olympic size swimming pool.
I find that doing 1 kind of sports is really a good way to lose weight. About a year back i use to play badminton twice a week and i was able to lose 5kg in 2 months. But the problem with sports is that its hard to organize and after a while everyone seems to lose interest. So if anyone out there have a committed group or would like to start a weekly badminton session that would be great. I guarantee you, its a very good way to stay motivated and its fun. Anyway thats my plan Kindly advice if there are anything i shd change or mix up

yea,i did!u now HAM CHA?yea...my lunch most is HAM CHA..
huh...dinner...having a proper meal is hard to me
i get used to not taking dinner already...

stop eating rice especially at nite..
doing simple workout at house ma..
not enouf workout at gym for couple time only..

I DONT TAKE RICE AT NITE
and i workout at gym THRICE a week "not juz COUPLE TIME"
i gym from afternoon untill the nite
every single time.NOT ENOUGH FOR u????
my consultant and those staff at gym also said im insane

This post has been edited by ClarkFann: May 18 2009, 02:49 PM

haiya..only thrice a week ma..
i got a fitness everyday to build up my six pads n muscle..
my pilot couch,always force me to doing heavy activities..
even it's pain but worth ma..don't give up,keep trying..

Ham cha? What's that? Economy rice? >.>

losing weight is not like DOING EXTREME WORKOUT at GYM
we must balance it,DIET+REGULAR EXERCISE should be ok
i aint athlete,THRICE a week its not ONLY
we should interval workout,not daily workout like a gym maniac
we gonna let our body/muscle rest
the other side,i am female
ur male.Our body structure and needs are different

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Added on May 18, 2009, 3:25 pmno...its...a mixed rice with various vege...and some peanut..
u now mint soup?its with mint soup also

This post has been edited by ClarkFann: May 18 2009, 03:25 PM

Hang on, is it lui cha? The hakka dish?

YES YES YES! IT IS!
We called ham cha here..sry

oh okie lol! That dish is better if it was homemake because it can contain a lot of oil. Also, the peanuts may be fattening so don't take too much of it.

Hmm...did you ever count your calorie intake for your lunch and dinner meals? Just wondering. Or you just based it on how much you can lose weight?

yea,i know
erm..idk how to count calorie
but i know what foods can make me fat...scale is my bestfriend
i weight myself everytime before&after taking a meal i avoid junk food.[include biscuit,cake]
my daily intake calorie should be 1200cal,if wanna maintaining my weight
but i m going to take lesser than that,i wanna lose weight,not maintenance

Actually, I get the feeling that you're probably getting some oil from the ham cha and fat from rice/noodles.

For the protein shake, what brand are you using? The thing about protein shakes is that it's not necessarily a good choice for meal supplements. It's good for post-workout drink but for meal, maybe not. Your body is mostly designed to breakdown foods, not take things that are simplified forms.

As for your thyroid issue, hmm... how about mixing some seaweed into your ham cha? Use the Nori sheets that are used for making sushi. Or make your own furikare which is a dry ingredients seasoning that is put on top of rice or sushi. It ususally has dried seaweed inside it. The seaweed would have iodine to fix your thyroid issue. I'm guessing anyways.

Are you taking any supplements? Like vitamins, multi vits, trace minerals, etc?

not really,my ham cha isnt fat
i tried tons of hamcha around here,this one is the least fatness one
i was taken Amway Nutrilite protein.
yea,i am taking supplements...
L carnitine,Phaseolamin 2250 and Kordel's wild alaskan salmon oil.

Everyone has different goals and to an average person, 3 times a week is already considered damn good.

You can train your ass off in the gym but still not grow if you dont eat and rest right.


I was also wondering wtf is ham cha. I tot some salted tea.

Sorry my cantonese damn char

yea i agree rice is the main cause of weight gain..too much carbs. btw TS what kind of diet u on?

can anyone recommend a low carb diet schedule or if possible post your daily diet

Seriously, I think you look thin enough. Wouldnt even hurt to gain abit more. But you look dam hot now lo

Bigger sized ladies are good looking. More voluptuous and bigger breast size

ehmm didnt know this thread exist..
i stopped eating rice regularly for alsmost 8 month. the result amazed even for myself.

so.. rite now, doing
breakfast : cornflake with milk. and banana
lunch: fish fillet maybe bread with cheese sometime with broccoli.
no dinner.

i'm not like pure no-rice diet. sometime break some rule too coz study and damn cold here.. so ate choc for heat..
once a week, rice with meat and vege. once a week or if got occasion

is that ok??

This post has been edited by fantagero: May 18 2009, 07:13 PM

I still eat food i used to it, just less interval now
Still order and eat satay

However something which I am trying to avoid at all means = processed food. I still eat chicken skin etc..

my waist looking like watermelon skin now