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!!

---

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

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

---

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

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

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!

Almost the same as mine, minus the beef, cottage cheese and coconut oil.
Salmon and chicken breast is a winning combo too for those who can't eat beef

---

Added on July 16, 2010, 11:45 pmHow much weight have u lost exactly? And are u big boned or just have a bulging tummy?

This post has been edited by vinesh22: Jul 16 2010, 11:45 PM

Nuts have a little bit of fat from what I've read before, so I usually take them once in a while as tid-bits. Your room got fridge or not bro? I'm also living in a Uni hostel, but I do have a mini fridge provided in the room, and it has a chiller/freezer, good to keep chicken and fish to cook once in a while.


Guys, just curious, what do u think about seaweed?

---

Added on July 16, 2010, 11:54 pmHAHAHA, no la, of course it can be removed. If I show u my before ad after picture, I would look like I could wear B cup man, damn embarrassing!!
Care to explain to us here what do u normally do in the gym? As in, what type of exercises?

This post has been edited by vinesh22: Jul 16 2010, 11:54 PM

Bro, u skinny ke? A little bit of mayo with your chicken breast wont do any serious damage to your meal plan, so yeah, its ok. Make sure u have cheat days also once in a week, on those days, hantam everything u can find!! Next day, go workout nicely, and try to do some cardio first thing in the morning when u wake up before eating anything. Your body will automatically use the fats as a food source. Oh yeah, for your mayo, there's low fat mayo also!!
Dude, try finding those small toaster ovens, get some aluminum foil, and start grilling the breasts. Eating rebus everyday quite boring right?? Use olive oil on the foil so it wont stick. Marinate your chicken the night before with some pepper or sauce, but a little but cukup. U can buy those ready made marinates in a bottle sold at hypermarkets, just dont take too much, and not everyday la. Look out for the ingredients also, the more natural the ingredients, the more expensive its gonna be from what I've observed.

---

Added on July 17, 2010, 1:04 pmhttp://forum.lowyat.net/topic/350964

This post has been edited by vinesh22: Jul 17 2010, 01:04 PM

The small toaster ovens can be found at Giant and all. Would cost u less than 100bucks even from electrical shops

The thing is this, you're definitely loosing fat, but at the same time, thanks to your protein, you're definitely putting on muscle really fast. If u really wanna loose fat but gain muscle, u have to do cardio man, AT LEAST 20mins on the treadmill or bike. I usually do 10mins treadmill prior to weight training just to get the blood flowing, but at the same time don't wanna exhaust myself coz I wanna have enough energy to lift/push/pull.
What protein are u taking, whats it's serving per-scoop, how many scoops do u take and what is your weight training like at the gym? Anyway, sleep is REALLY REALLY important if u wanna recover fast, no use pushing yourself at the gym but not allowing your body to rest and recover. How often do u hit the gym anyway,and how long do u spend working out? I'm not asking how long u lepak and wait around till u get to use the machines, instead how long do u actually work your body?

I'm not a pro bodybuilder or a certified fitness instructor nor a sports science degree holder, but along with the rest posting on this forum, I'm sure we give the best advice that has worked for us so far, sharing our experiences so to say. And being though at the gym by probably hands down one of the best bodybuilders in JB does help, and the fella was so bloody humble and helpful, didn't even charge me!!

---

Added on July 20, 2010, 4:50 pmYeah, doing cardio definitely helps u burn those fats really fast on the spot. But a bit weight training does help burn the calories throughout the day. I love how our bodies work!! Haha

This post has been edited by vinesh22: Jul 20 2010, 04:50 PM

Your workouts seem to be ok man, but since you're going 5 times a week, try not to mix your arm exercises with chest/shoulder/back. If u wanna do bicep/tricep/forearms with legs then ok, but don't do with the other major body parts. Your weight loss shows that your metabolism is slowly increasing coz you're controlling your diet strictly, so don't worry, the weight you've lost is definitely NOT muscle
Try not to just rely on protein shakes as meal replacements, instead, eat some fruits and veggies. Avoid eating rice if u can, go for wholemeal bread or meehun as your carbo source, also chapatti once in a while worked for me
Height wise we're almost the same, so its easier for people like us to achieve a good BMI as long as we eat healthyly and exercise regularly even AFTER we've reached our desired body weight

Nice, keep up the good work. Remember, no pain, no gain mate

+1
And sugar/oil as well. NEVER, I repeat, NEVER buy fried food, especially from pasar malam if u know whats good for ya'. Just watching them fry food in the same oil over and over again even after it turns black makes me wonder why people still buy it, gosh!

Summore u hantam 2 pieces of FRIED chicken breast, die wey...

Actually there was this really cool cooking site I used to learn from when I grill my meat, really healthy methods. I learned how to make awesome dips from them too
Will find the link when I get home to share with u guys

Hahahaha, I have STRICT cheat days each month. Only once a week I allow myself to tipu my diet. On those days, hantam everything my heart desires, but don't go overboard la.
If I'm having like special gatherings with friends or summat, I'd take those days as cheat days, but at the same time, don't need to over-over just because I can. Its all self control, don't think or worry whether u ca or can't do it. When there's a will, there's a way, don't let your mind give u excuses!

Here are some links that I saved before, really easy to make, and they taste awesome!!
*I'm a guy, so when I say its EASY, trust me, its EASSSSSSY!! *

http://www.healthycookingrecipes.com/lowfa...ken-recipes.htm
http://www.eatingwell.com/recipes_menus/co...chicken_recipes

And two of my favourites, coz I can always find the ingredients ready in the fridge
http://www.healthycookingrecipes.com/lowfa...orie-recipe.htm
http://hubpages.com/hub/Grilled-Chicken
Check out the other recipes on the sites, really nice for mixing up your diet every once in a while.

No problem mate.We're all in the same boat, so I know how it feels..hahaha

The time u sleep doesn't really matter mate,as long as u get about 6 hours at least. Remember that unlike your friends who just eat, sleep, study/work, you are hitting the gym, so your body needs more rest than them. I sometimes sleep at 3-4am just to finish assignments, but I make sure I have power naps in the afternoon just to cover back

Me too initially, but she/he will get over it//

From personal experience, put on more muscle!!

Wah damn, must start posting again after I'm done shifting to my new school in Langkawi. The damn place doesn't have a gym, gonna have to improvise again ..adui, pening la!!!
Sumore meals are provided, FML!!
Lantak la, time to plan some serious food smuggling..