ya my target is 4 month + gym
sure can just need hard work

can we at least try not to put such "oh so simple" answers.

cardio isn't going to help much if the person isn't even looking at what FOOD INTAKE.

IMO the combo of cardio + strength training + controlled food intake is best.

then must consider, 15kg vs the current body composition.

personally i don't go by weight, i prefer to go by body fat %.

well ...i just continue back my gym work out ~~ ....

trying to get some weight lost with cardio .........

and building my muscle ... currently im 168cm tall and 84kgs ...consider fat?

i have a big bones..... any guides?

and im working also come back from work at 6pm
think can effort too much on gym rite
so i must focus on food control

sky222
cardio didnt help too much i think
u also have to got food planning

of course cardio works. Cutting food too much is not a good idea. Better to have caloric deficit doing exercise then cutting food. If can maintain both, way better. No excuse, just do the exercise

ur same height and same weight with my dad
he's big bones too
yep,consider fat
the ideal weight for 168cm is 62kg for mens.Doc said that =0=
and i advice u to go for Body Fat% but not weight,BMI is not accurate

Your ideal weight is around 70kg. So you are overweight.

what is the match height for whom weight 70kg?
How tall he should be?

i estimate is 175cm

Apa ni?
Just go have your body fat % measured lah.

For example: if you drop to 68kg, but your body fat decrease to 15%. You're gonna look pretty fit.
Rather than drop to 60kg but body fat around 25%. You're lighter, but still fat.

follow "the biggest loser" all on first week lose 10+kh of weight.. haha

FAT + PROTEIN DIET + minimal carbs on the right time

Calculate ur calories intake, and reduce 200 - 300cals a week and weight in regulary to check the progress, if u lose ard 2lbs a week, then u r doing good, if u r losing may be like 0.1lbs or idle, reduce ur cals (200-300)for the nex week. As well, reduce ur food intake and carbs intake aft 8pm at night. Make sure u have ur breakfast well planned.

May be u can list out ur diet plan? and ur training ?

i eat bread with ham + vege + tomato for dinner.but sometimes i eat rice can say maybe twice a week.but if i eat rice for dinner just a bit only and ill not eat rice during lunch if i eat for dinner.
fast food once a a week
rice less than 4 times a week.

for training i just go to gym 3 times a week
still not enough rite and i still work on it

Don't take ham, go for fish or chicken.

Quit fast food or don't bother to lose 15kg.

im 165, 80kg... what does that mean ?

How can you say that when u haven't even seen his picture? There are too many variables, I have a friend who has the same stats as TS and he is definitely not overweight.

I think most guys are starting to act like chicks! So worried about weight! Dammit, we are men! Heavier the better

Referring to a normal person, not bodybuilder.

WORK

make sure you are working your heart up to 80% intensity from your resting rate. running on open roads tougher then the gay treadmills in gyms. if you cant run then do intervals, find out how far you can sprint all out cut it in half then jog the other half keep doing it. =D . keep a log book of your mileage. I do this alt days mixed with other aerobic workouts. get good shoes for this

if you refer to hike =D pack some weights into your backpack make sure there are a lot of inclines =D allot half a day for this pack snacks. again get good shoes and please dont use running shoes on trails.

cheapest deal is the jump rope buy those plastic vinyl ones and cut to length. jump away until you collapse (serious on this part) shoes with good damping qualities would be a good idea

alternatively a chin up bar is a good investment otherwise just go do it in the playground with monkey bars. basically free.

Anaerobic workout on alt days, squats lunge with barbells if you get bored

How do you know if you are doing it right.......its when you are staring at the floor between your legs and sweat dripping on the floor like a tap or you are looking at the wall and its sideways


FOOD

Eat clean, take slow digesting carbs (sweet potatoes, yam, tapioca.....please google for more data), take good oils.

The good oil part is very important.

Take foods that are either raw, steamed or baked. save the boiling for eggs only.

My single (lunch) meal if I am trying to drop lbs is usually one salad pack, eggs with either half can of tuna, baked chicken breast or some other meat. seasoning is made of extra virgin olive oil, onions, garlic (lots of it) and balsimic vinegar (salt/pepper is optional).

I get snacks too 10 am and 3 pm. cup of tea and a fruit or low cal biscuits or a slice of toast with peanut butter or a sweet potato with ice water ( ice water taste better to me).

absolutely no juice (they are sugar laden even though it says all natural on the box)

breakfast is always calorie laden (clean) oatmeal (not instant oats) eggs or beans or some other form of protein.

dinner is usually fish with a handful of carbs and more vege.

What you can take all of the time is WATER. It is your friend and its calorie free.


Last thing is GOOD QUALITY SLEEP.

Lastly get a medical checkup and tell your GP what you plan to do. Please post your results/plan here and dont let that turd generator KOTMJ [SIZE=7]put you down.

If you really want to lose that much weight........I will get you a job on a worksite with a Nazi supervisor and you eat like the lowest paid staff. You will definitely get what you asked for the ppl on this job are around 5% body weight and can take out ppl 4 to 5 times their own size with one swing witnessed it many times.


@Kmaru

the weight height ratio thing is just a rough guide. Its not accurate. Everyone is built differently. body fat is a better guide.

@jags

it means you're morbidly obese and will die soon...
lol JK only

quoted for truth


Chow

thanks all for advice and supports
nowdays i lost many kg already and still working