Thanks dear, but my raisins aren't those that come with sweet one wor, no added extra sugar at all but anyhow I'll just take your advice to take it off then. If so then I'll try to replace my cereals with oatmeal again.

Those homemade no added sugar cookies also can not ar? If can not then I'll take it off again, and replace with fruit. I actually don't mind to go for tasteless and I ain't a big fan of sugar because can't really take in sweet stuff though

Can someone translate this:

Weight:109.4 kg [Last month 111.6 kg]
Height:163 cm

Body Fat Index: 27.6%[Last month 33%]
Mass body Fat : 30.2 kg
Ideal body Fat: 18-27%
Ideal body Fat Mass: 19.7-29.5 kg

Blood pressure: 150/98 mmHg

I was about to say the same thing and fruits can also be your weight loss enemy.

@ lee, what is there to translate? BFI now and ideal (future) and just compare lah. Obviously based on the fat index, you need to reduce weight.

IKO cookies ? I found those cookies in my office too, u might want to ditch them from ur diet, there a plenty of sugar.

This is what i would suggest, take ur carbs only on breakfast (Medium to high), post workout (Medium to high) and post-post workout (Low gi) and the rest of the day try to consume protein and fats only.

When i was on my cutting phase, i use carbs cycle dieting (there is a link in my journal redirecting u to the tmuscle web site for the diet).

If u r gaining weight, there are two possibility, one u r gaining muscle and losing fat at the same time, second u r gaining fat coz u r overeating. Just remember, calories in calories out. Wat u really need to count is total MACRO nutrient that u need to take in a day.

I got so desperate last time, i even got myself a kitchen scale for all the food i take hehe and it works pretty well thou and thats when i found i over eat sometime XD.

Hi Sarah,

As long as you're not consuming too much raisins you'll be okay. A handful will be good, a bowl of it - definitely not! That's because sometimes can be misled by the amount that they can take. As much as raisins are natural, it's also higher in sugar compared to other foods. Same theory as fruits, for example, guava is high in fiber & low in sugar while mangoes are high in sugar & not so high in fiber. So for fat loss purposes, go for the guava and not the mangoes.

Try to cut out the cookies. Hate to see your efforts wasted because of your snacks. Cookies are pretty much made the same way. Flour, butter, flavorings and etc. They may be "healthier" but they're still cookies.. If you know what I mean..

Also, one other reminder for you when you go shopping the next time, I don't know if you would go for something "low fat" or "non-fat" on the level. If you do, look for something else instead - the sugar contain. We store fat due to the hormonal activities in our bodies after what has been consumed. It doesn't work like if I eat fat, I'm going to be fat. It isn't as simple as that. Low fat products usually have higher sugar contains than regular products which means once you consume the "low fat" products, your body just stores in because of the sugar in it. While if you opt for the regular product that is lower in sugar, you won't get to as big of an insulin spike, making fat burning more possible for your body.

Looks like you're a pretty disciplined person when it comes to nutrition. Make those little changes to your diet and keep exercising, you'll see the difference!

Any comment?

7-8am - HL milk 200ml
12-1pm - tempe + egg tauhu + egg (white only) + taugeh
6-7pm - HL milk 200ml
9-10pm - 2 egg (white only)

i hope it meet 80gm protein

hard to tell actually...... it all depends on the quality of the food items
and by the way....
there's no need to complicate things with numbers.....
hit the target and you will know that it is enough by the effects....if not then increase the exercise or change the exercise or increase the protein

weh....i think its kinda hard to arrange a proper meal schedule....cos i am kinda busy....izit okay to replace the meals with protein shake and creatine? meaning you eat more vege and rice for your meals to sustain the glucose level and then drink protein shake to replace the meat protein that you eat....cos i think that , if you eat meat outside ( dun haf time to prepare ) prolly they're more oily ....even its steamed.....cos the chicken itself are unhealthy....Force eating

owh ok.. I got it... currently my weight at 106kg, previously (4 weeks before, 111kg),
Everyday exercise - 1/2hour each day. mostly skipping and jogging.

just i feel it's too slow
That's why I ask, either it's good or not to have such diet..

This post has been edited by xixo_12: Jul 14 2010, 07:17 PM

oh.........i forgot to ask.......what's the aim of diet.....
different diet got different aim
yours is for losing weight? if so cut down on the carb and fat.....increase fibre.....
but no drastic cuts....

I aiming for body shape.. my target is 90kg with muscle appear.. that's why I'm focus on protein...
what you mean by drastic cut?

This post has been edited by xixo_12: Jul 14 2010, 09:07 PM

meaning no big reduction in the main energy source provider
eg : 2500 cal to 1200 cal...............

so your aim is to lose some weight and have muscle at the same time....
then have a diet with reduced carb, increased protein and
cross training

have minor tweaks here and there in the diet and exercise during the weight/muscle changes to compensate for the changing body needs as you grow muscle/lose weight

Bro, I think u can reach 80kg easily in 4-5months if you're really disciplined. I myself was about 103-105kg in January, and I went all the way to 78-79kg in May. Then I started taking whey (Nitrotech Pro Series to be precise) and now I'm around 84kg(last checked this morning). Didn't take any fat burners or supplements prior to my weight loss to 78kg. Just cut off rice all together and started eating oats/wholemeal bread/chapatti/mi hun for my carbo source. Then LOADS and LOADS of veggies, both green and coloured, as well as fruits, minus watermelon(sekali-sekala ok la) coz of the high sugar content. Then stop snacking!!! Haha
I used to eat all the kacang-kacang (not salted/sweetened/honey roasted) once in a while, my uncle used to buy in huge jars from a peanut packing factory in Singapore.
And gym lor! Joined one of those shophouse bodybuilding gyms back in JB and was though the proper techniques of working out. Happy to say it has all managed to work out nicely for me although it was really hard initially. Imagine being an overweight dude in a gym full of bodybuilders, damn malu man . But they were nice and all willing to share tips

Anyway, thought of sharing with u because I was also in the same boat with u and know how it feels like. So yeah, jia you!!

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Added on July 14, 2010, 10:00 pmOh and anyway, have been reading this thread for quite some time, thanks for all the useful tips from the sifu's here. Haha

One question though,after loosing all this weight, I've got a lot of excess skin on my belly, and sadly loads of stretch marks. I managed to get rid(well still about 1/4 inch to go) of my "love handles" by doing the wood-chop exercise and the trunk rotator machine, Any suggestions on how to get rid of the stretch marks?
Of course, I've done my part and asked Uncle Google, and couldn't find anything substantial from any single website, just a lot of trial and error stuff. So yeah, if u guys could help give some suggestions, I'd really appreciate it. Thanks

This post has been edited by vinesh22: Jul 14 2010, 10:00 PM

alright, will remember about it

Thanks for sharing.. it give me a lot of motivation...
So far, there is no snack for me.. i think biscuit is not consider snack, am i right?
It's just simple biscuit, don't know how to describe about that biscuit perhaps i could take picture of it later.
watermelon, i think in 1 month of diet, i drink it twice only but nevermind, still reduce.. will remember not take it all after this.

ya, i feel so ashamed too.. want sign up for gym, but....... let my weight become 100kg first

This post has been edited by xixo_12: Jul 14 2010, 10:54 PM

Thanks for all the encouragement and replies and so on

I've got the answer by myself as I lost inches at my waist even though I gained a kg. Somehow I don't mind for that so much though after knowing that I'm also losing off some fat stored in my body.

Anyway, I've completely cut down the cookies as mentioned. I had a productive day and I'll still continue work out for my diet

Good job!! That shows that what you're doing is working, so keep it up!!

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Added on July 15, 2010, 2:52 amU mean those tiger and marie biscuits is it? Once in a while ok la, just don't make it habit.
Actually nothing to be ashamed of man. I'm sure if u go there to work out, people would respect u rather than laugh at u. And if you're really serious and want to improve yourself, I'm sure the people/trainers there wouldn't mind giving u tips

This post has been edited by vinesh22: Jul 15 2010, 02:52 AM

not both of it.. it's biscuit, and have something elastic inside it.. it's look like dry raisin.. i don't know.. it look tasty when i saw it..
this morning (i usually take a reading of my weight in early morning), it's 105kg

This post has been edited by xixo_12: Jul 15 2010, 07:28 AM

OHHH!!! I KNOW I KNOW!! I used to love to eat that also, the raisin looking things very chewy right? Haha
That one has loads of sugar man, and if u start eating, u wont be able to control, so if I were u, I'd try to avoid it

aha.. gotcha.. will ask my sister to finish it all

another lunch just had it
egg tofu + white egg (boil) + tuna x 1 + about 5cm cucumber (not so big) + HL milk (a small glass)

it taste weird... i mix it all even my small little brother eat it too
Overall, it's nice..

my not so nice body at 105kg


This post has been edited by xixo_12: Jul 15 2010, 04:22 PM

You've got a good frame to work with if u wanna put on muscle man, so don't let it go to waste. Just remember this pic, and view it again after 3-4months, you're gonna feel really good about yourself!