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.

hahaha, tat milo is just to obvious sorry bout tat.

yeah i agree on the oatmeal part, those thing boost up quite a good amount of energy. Erm... how about ur post workout? any protein or milk for that?

U can get those caliper.. i think u can get it from ego from the curve if not mistaken. Sometime the machine wasnt that accurate due to water retention.

i do eat kaya early in the morning.... for my insulin spike? hehehe

dara bif =.= sounds abit ..... nvm

why dont u make ur own beef patty? :s i even make lamb patty and chicken patty

tell ur fren that u had ur supper last night so today no need to eat anything.

Eat ur breakfast, split ur meals into 5-6 or 8 and eat every 2-3 hours (depends on how many time u eat) with small portion, reduce carbs intake (100g a day max or below 150) and u can take more fat instead (from nuts, no no to animal fat).

:x:x if u r replacing ur rice with fat then i think tat will help u more.

Is actually, all carbs are carbs ... no matter it is hi gi or low gi. Take ur carbs less than 150g and make sure u have lower down ur calories intake (with proper macro and micro nutrient), i can assure u that u gona lose fat.

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Added on October 6, 2009, 2:39 pm

This post has been edited by jamis: Oct 6 2009, 02:39 PM

Protein - 1 g to per lbs to ur body weight
Fat - as much as i need to fulfill my calories need.
Carbs - 30 - 150g

So u can calculate ur daily calories needs. Before that, the calculation is not 100% accurate, diff ppl have diff metabolism, it only serve as a guide.

Ur weight in lbs x Multiplier = daily calorie needs

Multiplier = 13

U can play ard with the multiplier, if ur metabolism is high, then the number should be higher but since ur goal is losing weight.... leave it as 13.

So let say if i m 200lbs

so my daily calories intake = 200 x 13 = 2600Kcals
Protein intake = 200g
Carbs = 30 - 150
fat = calculate urself.

so break down ur 2600kcals into 6 meals so tats mean u gona take 433 cals, 33g of protein. You can take carbs in the morning, preworkout or postworkout and try to avoid taking any after 6pm. Weight in every week and see the progress, if it stagnated then u can reduce ur calories by 200kcals every week (from some web site claim that if u reduce too much might signal ur body that u r in starvation mode and catabolism will occur. Not good). Reduce ur calories intake to 1800kcals to 2000kcals max, dont over do. Good luck.

p/s: The fat source are mostly from nuts and seeds, not those animal fat. I m talking about the healthy fat

This post has been edited by jamis: Oct 6 2009, 03:28 PM

Buddy u got to squat and deadlift. Get a decent program to start bodybuilding. pack on some muscle, seriously skinny guy tat ONLY have 6 pack, looks very abengish.

Agree agree, fundamental human muscle fibre.

What u need to care about is ur diet and lose fat. KEEP DOING situp will only make ur tummy bigger, as u train ur tummy, muscle grow, without losing fat so... u know the result.

U only needs to cut down ur carbs intake. U can take fat to lose fat, just make sure that u take healthy fat from nuts, olive oil or seeds.

Wats ur goal? losing fat or gaining muscle. Seriously ur meal doesnt look healthy (undereat). Rice is carbo, Bread is made of wheat and it is carbo as well...it makes no diff in ur carbs intake.

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Added on October 24, 2009, 9:58 amWrong answer.

This post has been edited by jamis: Oct 24 2009, 09:58 AM

U should look into carbs more, those are the culprit that makes u fat. Take high fat and high protein for ur dinner, break fast, seems alright, u can take carbs.


3 meals aday... buddy i would suggest, spread it out into 5 -6 .

Ur body tends to burn ur muscle for energy if u r doing intensive exercise without having your breakfast. U will hardly get much energy too due to the low glycogen lvl exist in ur body upon the starvation for the whole night.

From what i have read, it is advisable to do some light exercise (slow jog) for 15mins and ingest some bcaa to prevent muscle loss.

But why bother spend those money buying those bcaa when u can exercise after ur breakfast without losing muscle?

Stray dog chase, can give u one ultimate hiit exercise. Its a plus buddy lol.

Instead of running i tried skipping and i kind of like it XD.

I m currently trying out on carbs cycle, and it seems like it is working, from 83.7 -84kg to 83.3kg in one week. =D

It is simple carbs. Go find out the answer.

I got to pick up the pace again, I owas get stuck thou. Plus, it is an awesome exercise for calves XD.

This post has been edited by jamis: Mar 10 2010, 04:06 PM

lol, i cant skip inside the house, I m going to hit all the lights and fan if i do tat lol.

I skip at my garage area, feel so rocky balboa lol.

lol, it is actually in the porch, it is not covered. I m a guy, so i dont really give a dam on my neighbour ( as they usually very kepoh and like to checkout wat are my family doing there) hehe. biking is fun but my main intention is HIIT so if biking, i got to have a track lol, else sprinting on the road can be quite dangerous. lol.

Beside rice, there is alot of wonderful low glycemic food like oat, sweet potatoes, yam and etc XD. And dont forget about mr brown rice.

less carbs, more protein and fat.

Depends on which diet plan u look into.