u need carb daily, whether or not u work out.
jogging is a sport as well, n u need energy
just dun take too much for dinner or worse supper.
u used to lose weight bcoz ur body used the fat in ur body to burn away for energy, but later on it discovered the fat in ur body is depleting, therefore watever small amount of carb u eat is converted into fat for future use.

do not think too much.
eat like wat i told u earlier.
and see how it goes.
there's no guarantee in this world.
u have to listen to ur body.
and now ur body is gaining weight bcoz u r neglecting rice. period.

and also, i u read earlier posts, try not to skip meals, be it breakfast/lunch/dinner watever.
split ur meals into 5-6 small meals a day.
this is to keep ur body metabolism rate at high level at all times.

This post has been edited by janson_kaniaz: Jun 12 2010, 03:08 PM

is this another question for which brand of whey protein one should buy?

so wat do u think about the gnc brand?
there r so many brands out there, i think it's better u read urself here:

http://forum.lowyat.net/topic/1463651
http://forum.lowyat.net/topic/1197524
http://forum.lowyat.net/topic/1440950

general male requires about 2000 cal a day. found this on the net:

How To Calculate Your Calorie Needs

Very Light Exercise
Multiply your weight in pounds by 13

Light Exercise
Multiply your weight in pounds by 14

Moderate Exercise
Multiply your weight in pounds by 15.25

Moderate-Heavy Exercise
Multiply your weight in pounds by 16.5

Heavy Exercise
Multiply your weight in pounds by 18

Example:
Don weighs 160 pounds. He is moderately active. His calorie needs are 160 x 15.25 = 2440 calories/day

This post has been edited by janson_kaniaz: Jun 22 2010, 08:46 AM

Y walk and not jog? Point is to have ur heart pump faster. Try jog for 45 min and 3 times a week. Also google HIIT and see whether u wanna try tat.
Just like bulking, u need to watch ur diet if u wanna lose weight.
Eat 5-6 small meals a day and try avoid taking too much carbo (rice/noodle/bread etc) at nite.

if u think u r doing ok, then fine. one point thou, u should consume carbo. Try not to avoid it. I might b one of the causes for obesity if u overconsume it, but it's an important nutrition to ur body.

if u diet and exercise, nothing is impossible.

after.
it is believed tat if u jog with empty stomach, ur body will use the stored fats as source of energy.

Morning Cardio

I do advocate doing cardio first thing in the morning before eating any carbohydrate meal. If you run or do cardio after training (like I do) I would advocate eating your protein, Branch Chain Amino Acids (BCAAs) and other supplements (including CLA) before doing the cardio, and it will actually further supercharge fat loss while preventing muscle catabolism (wasting).

I do recognize that there is no conclusive evidence that morning cardio is the best method, however there's quite a bit of scientific literature supporting that doing cardio prior to ingesting carbs will burn more stored body fat (because glycogen is not burned).

Source: Bodybuilding.com

about right i guess.
if u pack on some muscles, u should look great.

DO NOT SKIP ANY MEALS!!!
If you think by starving yourself from a meal, you can reduce a kilo or two, you are dead wrong.
If you skip meals, your body thinks u r in hibernating more, there it'll help you store all the fats away.
Eat 5-6 small meals a day rather than the normal 3 meals a day. This keeps your body burning food all the time, therefore indirectly increasing ur body metabolism rate. Reduce rice intake especially at nite.
If possible, during some free time from your taekwondo class, u can try to jog or do any cardio exercise for 30min.
Yogurt drinks are basically sugared drinks. Eat some solid food rather than drink those things.

You need to change your mindset.
You cant blame other ppl or give excuses when you cant slim down.
All you need is self discipline. And for now, you certainly dun have tat.

doesn't matter it's basketball or football or watever, the similarity is there, u need to run!

u male/female? u workout?

wat i can see from ur diet is it's full with sugar.
wat u lack is protein.
as i said spread ur food intake into 5-6 meals a day.

twice a day?!?
tell u wat, some ppl dun even eat as much as u for the 2 meals and they still cant lose weight.

9-6 job is not an excuse not to b fit as i'm sure many ppl here like me are also working out in gym after work and watch the diet.
to get a better looking abs or generally to lose body fats, there is no way but to watch out for u eat everyday.
diet is equally important as exercise. based on ur diet, u have carbs loaded food. noodles, rice, bread, pau are sources of it.
carbs is important to our body bcoz it is the primary source of energy to our body. but bcoz u hardly use any energy (assuming ur job is an office job and u hardly workout), these sources instead of being burned for energy is converted into fat and stored away for future use.
generally, please do not skip meals too. increase ur food intake to 5 meals a day. but i'm not asking u to eat heavy for the 5 meals. eat moderate or light for each meal. main point is not to give ur stomach/body anytime to rest, let it keep burning food. i notice when i change to 5 meals a day, i no longer feel sleepy in office very easily.

good job sarah, keep up the good work! more importantly dont b too overwhelmed by the result and start to lose the concentration.
about the farting part, i had the problem when i had my weight gainer. pretty nasty, those silent but deadly farts.
i guess for ur fren, the source of it would b the meat. protein food/supplement always does the damage. don't mind those farts if u get to ur goal, i think!

cardio!
jog and run and HIIT.

overall diet.
no spot reduction.
unless u go for fats suction surgery.
which'll cost u a bomb.