i just read previous post....u diet need adjustments...eat mee hoon soup instead of goreng2..

Buy 1KG dry oat(any brand)

try 200ml water + dry oat + 1 spoon MILO...u cooked it,like bubur oat.....eat with veggie ka..i like to eat with meat floss,steamed fish or veggies...RICE replacement meal for....it worked good on me..

u must do Intensive Training..I ran uphill 1x, then squat x10,push up x10, Mountain Climber X10, Jumping Lunges X10 each, Side rotation X10, Side Bend X10..walked down hill then repeat the routine at the foot hill..do 2 times more...

If no hill, sprint 30m x5...gerenti to burn fat..i lost 5KG in a month..i stopped lifting weight after back pain

My diet:

Morning
Ergoburn + Mulvitamin + Protein Shake

30mins later
Bubur Oat

Mid Morning
4 pieces oat crackers

Lunch
Nasi ayam (1/2 rice and dada) OR
Bubur oat + Veggies + Meat

Pre (2-3pm)
Oat

Post
Protein Shake <--blend with 2 cube of ais and frozen banana)

Dinner
Bubur Oat + watever lauk that i cooked

This post has been edited by chilskater: Apr 27 2011, 01:37 PM