hi..
i'm 180cm and 112kg.. wanna get rid of the excessive weight to approx 80kg..
currently i'm doing a diet plan.. 2 week with protein only, 1 week protein plus little carb.. but after reading all the information provided by gurus here.. seem my diet is wrong.. i only eat 3 x per day.. 8am, 1pm, 6pm..

8am - (1 egg + 2 sosej or chiken breast [stim or boiled] or 6 pcs nugget baked ) + milk
1pm - nearly same with morning just without milk and egg (egg = once perday).. i eat a bit of vege (tomato / carrot)..
6pm - nearly same also.. sometimes eat plus fruit when too hungry (apple)

what i can say, i feel very weak when i just eat protein without carb.. weight lost, 1kg for 3 week.. i'm didnt do heavy exercise, just simply walking and sit up (20 x before sleep)..

can someone suggest me what kinda food to eat.. basically i can endure the diet cause already discipline myself (my famili supportive)..

and bout exercise.. yesterday i just started with walking 1km on the treadmill.. is it enough for beginning.. plan to increase to 2km after 2 week.. and so on.. is this walking need to be done daily? as i worried of my leg muscle.. before this i sometimes jog and my leg muscle hurt so much the next day, make me stop the exercise at all..

thank you in advance..

@ariff, share with me some tips please.. thats a lot 40kg in 3 month.. is it healthy? cause i use the link here, seem 1kg per week is the best to lose weight for my age and activity done..

thanks for the advice..

vary my diet.. thats why i ask.. cause i dunno what else should i eat.. my friend told me only take chiken and fish.. so i eat sosej, nuget and stim chiken..
any suggestion on food and the amount of it..

oats = quacker oat?? without sugar and milk is it?

so the best exercise is walking. jog is it?