Hey tehre ive been trolling the forums for awhile and found this thread..ive been meaning to lose some weight for some time...ive got some tires on me lol.

im 20 this year
height: 165-168cm
Weight : 65KG

i use to jog abit when i was in high school in the evening about 30-45 mins but now in college ive found it hard to find time to jog.

What i mainly wana know is what a good pre/post workout diet for my status?rough diet plan?i try to limit my junk food to once a week... i like to eat so im kinda looking for a simple routine to follow.

Im aiming to lose maybe 5-10 kg? then move on to toning...any tips on that? or should i just join a gym and ask for assistance there...

Any help would be appreciated anything im missing out that i should state?

no idea...

Ok ran the tests....heres what i got

Age: 20
Weight: 65kg
Height: 5"6
BF %: 20.66

I have a very random Diet thats cuz my sleeping time is also quite random but on average i sleep at abour 2 am

9- 10 am Breakfast : if i do have breakfast it would be 2 half boiled eggs and some toast and a cup or milo. Some times a tuna sandwhich with fired egg

* but im normally awake at about 11 ish and skip to brunch

11-3 pm would be my lunch/ brunch consisting of anythign really sometimes chiken rice/mamak/weasten/ or junk food

tea 4-5 pm would be some biscuits maybe a peanut butter sandwhich

dinner 6-8 pm roughly same as lunch

supper 11-1 pm/am indo mee/mamak food

yea this is my rough screwed up diet

help would be appreciated

@myremi thks for the tips im not looking at toning im looking at losing weight apparently the machine at the gym says i need to lose about 7 kg to reach optimum weight. Then ill start on toning as of now im working on a gym membership... it aint cheap...

As for exercise i jog once every 2 days for about 1 hour doing HIT's 15 secs apart i normally i can do about 3-4 HITS before i have to walk to recover my stam....any jogging tips?

after my jog i do some light push up's 12 rep/3 sets 30 sec break,sit ups *same as push ups* that my routine for now.. any tips on improving that? i wana lose the 7 kg in 6-8 weeks?

na man not into that kinda thing its not urgent or anything just thought it would be nice to lose some weight rather do it naturally

oh i wana ask how does one improve metabolism level? mines pretty low ><