sounds crazy to me.

push up 50 times a day... i'm a male i'm 176cm ++ , i eat 1 time a day... only dinner at 7pm, and before sleep i do push up 50 times... my weight is lose from 80kg now become 73 only in 1 month ++

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.

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.

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.

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.

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.

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!

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.

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

Yeah, I know you're increasing her protein intake but it sounds so bland and boring lah. I can predict what the typical LYN BB diet mantra and imagine some ppl feeling like they are starving. Eggs, tuna, peanut butter. Sounds boring when taking with bread. Be creative. Food is to be enjoyed, to behold.

Come to think about it, maybe that's why I feel strongly about the food that LYN forumers something go when they recommend about protein. Sorry lah. I'm not against the eating of protein. I'm more against the thinking that that's all ppl had to eat, either boiled or straight from the can. That, more than anything else, will cause ppl to lose confidence in diet plans.

Clarkfann : You look good tbh. One thing though, to bear in mind. Since you're only 18, there is strong possibility that you will get even thinner by the time you turn 21. I don't know how to reason it out but somehow, girls who are still 18 will have a different body shape each year until 21. By then, your body shape would have stabilized and at the rate you're going, you should be fine.

Eating chicken is fine compared beef or pork because it doesn't have streaky fat. Fish is a better option. You can use your fist as a guide. Half your fist size is good enough and it wouldn't make you fat. You can go up to a full cup i.e. one complete fist size and it shouldn't be a problem. Note that the fist measurement is for cooked meat, not processed meat.

If you want to continue to eat bread, make it interesting with veggie so that it helps you out. Slices of cucumber and tomato helps and they can help you in the long run.

One thing about vegetables : if you're not including enough of it in your diet, you can run into health problems later on in life, especially colon cancer. Oatmeals is carbo, it's not veggies because grains are carbo. You're young so you don't feel the effect yet but it will come if you don't change it.

Fruits can be bad if you're taking it excessively. But since u're ok with crosstraining and having 3 hr session, then it should be ok. The only thing lacking in fruits is insoluble fiber which you'll need for bowel movements i.e. to make your shit move down to your shit hole. Fruits don't have it as much as vegetables.

Lastly, nice body. For your stretch marks, I suggest getting some shea butter lotion. You can easily find them in any pharmacy at reasonable prices. Buy the ones that is for pregnant mothers. The moisturizing effect of shea butter is simply amazing. You can use it in combination with a body scrub but don't use the body scrub everyday - maybe once / twice a weak to help promote new skin growth. Shea butter lotion can be every day.

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Added on April 4, 2009, 9:15 pmHmm....Clarkfann, if you want to try to "shock" your body a bit since it's hard to lose to your target weight, another way is to try and go meatless and go vegetarian. But look for a protein source from vegetable e.g. tauhu. Although, egg is also good, just that can get a bit boring everyday.

A week of a vegetarian diet may help. Look up some vegetarian recipes and diet. I think there was one on the PETA site on being a beginner vegetarian. They also have meal makeovers.

Better to start using the lotion now because it's going to take awhile for the marks to go away anyway. Plus, it's not too late. Pregnant mothers can minimize their stretch marks a lot i.e. it's not so glaringly obvious.

TBH, stretch marks is something I don't worry about so much. Cellulite on thighs are more ugly. The orange peel is baddddddddddddddddddd...

And if I can look like Beyonce, I'd be happy already.

TBH = to be honest

Hmm...I think the BBers here can say more about the different body types.

And for ladies, I guess it's a choice on what ppl want. Some folks may not like Scarlett even and want to go for the supermodel look.

But remember, you're 18 and your body may still change in the coming months i.e. your body may become more curvy just from the fact that you're still growing. It usually stops around 21 years old.

holy cow you were 69KG and you dropped till that size, with only THAT little stretch marks? Consider yourself lucky.

You can try bio-oil. It can reduce your stretch marks. At least it work for me.

U look good.

Well done.

I can imagine where your stretch marks are though, since I went down that road of 20kg lost a long time ago. Shoulders, stomach, hips, upper thighs....

52 Kilos for 162 is a pretty decent weight for your height bracket. consider yourself fit and healthy, Clark. ANyway keep up the steady diet.
One thing i realize is these days girls love to indulge in their fave food without counting the calories. that sure is fine if youre young with a hi-metabolic rate with a lots of physical activities.
but the down side to this behavior is that in later years, when their metabolic rate decreases, and with less physical activities behind the desk, they cannot stop their indulgences due to habit already (but its not impossible to change), they start packin it at the belly, thighs and creatin love handles and such.
you are great to realize how important it is to have a proper diet since young and making it a habit for yourself!!! keep it up

Yeah, you look good.

One thing about weightloss is that once you get to your target weight, the rate that you lose weight also decreases.

Did you take any measurements? If you find that you're losing cms and not weight, you could be developing muscles.

Don't worry so much lah. Enjoy life.

how to measure body fat %????

Yeap, I bought it from Guardian. I forgot how much, the price is below RM50 per bottle.

http://www.bio-oil.com/en/home/