I'm actually a sport person and i do sport alot when i was in uni, average around 3hours of competitive games every two days. So i don't care about my calories intake.I eat as much as i wan tho.

But but...after i started working 3 years ago, my sport activities drop to 2 hours social badminton dat per week but i still maintain my calories intake. And after a year plus i started gym thinking that i'd perform the same when i was in uni but still i failed because of my calories intake

so this year resolution, i'm going to lost weight AGAIN but this time, i'm controlling my calories intake day by day

my details:

Height:180cm
Weight:95(currently, I;ve gain 15kgs in 3 years)
Age:25

but one thing i'm curious is that how much calories that one person need for basic body operation.

i used calories calculator from the net and it show that with my current age,height and weight, my minimum maintainance calories is around 1900cal

Everyday i control my calories consumption to around 1600cals(around that coz malaysian food very hard to count calories sometimes) but i kinda feel strengthless sometime

I'm avoiding fried food,sweet food and meat.

Here is my Day - 4 of my calories intake. I didn't deduct the calories output i got from gym coz i dunnu how much calories caused from there

Morning:
7am : 1 wholemeal bread with 1 teaspoon of strawberry jam = +210cal
1 cup of vico = +90cal
9am: 1 Cadbury Eclair = +35cal
1145am : 1 wholemeal bread with 1 teaspoon of strawberry jam = +210cal

Lunch
1230pm: 1 Hokkien Prawn Mee = +294cal
1 Orange = +81cal

Evening
4pm: 1 wholemeal bread with 1 teaspoon of strawberry jam = +210cal
630pm : Sit-up (30times x 3 sets)
Flat Bench Press (10times x 3 sets)
Incline Bench Press (10 times x 3 sets)
Decline Bench Press (10 times x 3 sets)
Straight Dumbbell Pullover (15 times x 3 sets)
Incline Dumbbell Fly (10 times x 3 sets)

Dinner
8pm : Rice(small portion) + fish(medium portion) + vegetable(medium portion) = +320cal
Papaya (2 slices) = +55cal

Supplement : only Kordel's multivitamin after breakfast and 1 tablet of vitamin C

Btw, i quitted smoking too when i start my diet journal(a proper one) but of course once a while socially which i cant avoid..lol but yea...i stop buying cigs already and kicking the habit if smoking after meal:D

I update my diet journal everyday in my Health Blog hoping everyone will help each other to eat healthy,stay healthy and live healthy

I hope those health and diet sifu can give me idea on where i do wrong in my calories intake

i believe that one wont loss weight if nvr jaga ur calories intake

Thanks thanks. I'll update daily here once i update my blog:)

This post has been edited by playerseeker: Jan 7 2010, 10:19 PM

You want to cut? Then you shouldn't be eating strawberry jam.

Your height is around mine, I'm 178cm. Just make sure you have about 170grams - 200grams of protein daily. My weight is 87kg and my protein intake is about 170grams daily.

Stop eating noodles.

You can eat like normal but in small portion and as long they are non oily and non sweet food.

Instead of eating only a slice of bread, you can have more. Go for big breakfast. At 11am can have small sandwiches.

I strongly suggest you to eat fish for protein, best protein for me. A bit expensive than chicken breasts. You can switch later on. Can also consider salmon if you can handle the smell. I can't.

Try not to eat fruits after dinner, will make you fat. Eat fruits in the morning.

Go buy these:

- cereals, oat, milk, banana, apples, fish, chicken breasts, wholegrain bread, high fiber biscuits, corn.

If you have problems preparing meals, get whey protein for conveniency. 1 scoop will give you 27grams of protein, good enough for breakfast (meal 1).

Once you cut down to your correct weight at 80kg, I will guide you on how to bulk in a correct way with proper diet. Training is all about you, I can't help. You can cheat others, but you can never cheat yourself. Always remember this.

This post has been edited by zeist: Jan 7 2010, 11:29 PM

Hi zeist,

Thanks for ur helpful comment.
I now shall avoid sweet things including jam too. and noodle...ah...yea....i'll avoid it too
but this morning i just took wan tan mee small plate...tat will be my last noodle in long time d.
You are rite, i wan to cut but then i need some one who is experience like urself to give me a constructive comment like this one so tat i can adjust my diet to a proper one

yea..i cant handle salmon smell too but i'll eat more fish tho.
well, i'll keep the thread running and if i do something wrong on my diet please let me know at once ya
thanks thanks

You can have cheat meals like wan tan mee once or twice a week. Like mon - fri you are on a strict diet, weekends you can have cheat meals. But eventhough you are having cheat meals, make sure you have protein inside too, not just carbs. A lot of crap food out there are all carbs. Just make it balance, carbs, protein, minerals.

If you want to cut clean, then all your meals have to DIY. But I doubt you can do it. That's why I encourage you to buy whey protein and a shaker as emergency. Lunch always go for economy rice, eat only half bowl of rice. Take lean chicken meats or fish and a vege. Both stir fry at most. No curry, no sweet sauce whatsoever.

You first goal now is to control your food intake and to get used to the repetitions.

Which gym do you attached to?

For starter, you do lightweight always aim for 15 reps, then you gradually increase every 5kg - 10kg. Same thing aim for 15reps. Get used to the soreness first. After a month, then only you start lifting real weights. Now just focus on this, cardio and flexibility. Do stretching everyday, will help you a lot next time.

Warm up the engine first, then you are set to go.

Hi zeist,

thanks for your input on the eating part. I shall make my own breakfast and as i'm still staying with my parents, dinner is always homecook. Only lunch time i eat outside. As for my rice, i've already cut down to around 70% which is slightly half bowl of rice. and i aim for fish and vege and none fried food..

well, i'm attached to a normal gym tho. Not those branded one. but actually i've already started gym last year and when i'm going bench press, i added 7.5kgs per side.

but zeist, your advice for me now is do cardio and flexibility 1st to burn more fats before going for weighlifting??can i do weight and also cardio coz normally i'll end my gym session with a 30mins bicycle uphill program which burns around 300cal. Just tat yesterday i was rushing back home for family matters, i skipped the cardio part.

please advice

but like you say, after i impleming my diet, my body still not adjust to it so i kinda have less strength yesterday but i think it will get better soon

Since you already started gym, then you can just continue doing it.

Are you already used to the repetitions? You better get whey protein, because doing weights and cardio will a lot of muscles.

Free weights workout depends, last time I do only cardio + fat loss workouts. You can youtube this for more. I only started free weights after I cut down. This section is for intermediate people. I often saw people at this section doing something which they don't even know what it is. You can if you know what to do. Your main goal now is to lose fat and weight, not bulking. Doing weights will help to burn calories faster thus losing fat 2x faster. I mean even without weights, using only resistance machines can also help. Whichever that is comfortable to you.

The few most effective fat loss workouts are squat, lunges, shoulder press, bench press, burpees and whole lot more.

Hi Zeist,

One of the reason i don take whey protein is because my main concern is to loss weigh and not bulking. My perception of protein supplement is make ur body bulk which is in later stage but do correct me because it is still my perception and because of it, i nvr go ask around about protein supplement

yea.i'm use to the repetitions in gym tho.

so with ur advice of losing weight and fat loss at this moment, will protein supplement jeopardize my plan?

---

Added on January 8, 2010, 10:39 pmMorning:
7am: 1 Wan Tan Mee : +400cal
1 Tea O hot : +60cal

Lunch:
1245pm: Rice(small portion) + Deep Fried Tofu without eating the skin(1 piece) + Fish (Medium Portion) + Hard Boiled Egg(1 piece) + Vege = +500cal
1 Pear (big) = +150cal

Dinner:
7pm : Rice (small portion) + fish(medium portion) + vegetable (medium portion) = +320cal
Tau Fu Fa = +64cal

Total calories consumed = +1494cal

This post has been edited by playerseeker: Jan 8 2010, 10:39 PM

Whey protein won't make you bulky like incredible hulk. Is the amount of calories you eat. The reason I ask you to buy whey is to make sure that you don't lose that much muscles. Because if you do cardio for 1 hour, you are burning fat and at the same time risk losing some muscles. It won't guarantee 100% you won't lose any. If you do machines before that, you are going to lose even more muscles. That depends on how hard you train.

Buy a 5lbs whey, can last you for 2 months. 6 tubes a year about RM1,200. RM200 each. It is convenient if you are busy working.

Your breakfast meal need to change definitely. Lunch always go for lean chicken or fish. Try to take those non oily toufu and stir fry vege.

Dinner is ok. Tau fu fah with sugar? You are not strict in your diet man. It's already at night, you shouldn't be eating fruits or take sugar.

If you still want to eat like that, do it before workout and make sure you used up all the energy. Because if you don't, you are going to be fat.

Eat 6 meals per day.

- breakfast
- lunch
- pre-workout
- post-workout
- dinner
- pre-bed

Most of the time I have 5 meals per day. Pre-bed once in a while.

Day 6
Morning :
930am: Dim Sum (tofu x 2, Har Gow x 3, Vegetable Pastry x 3, Prawn and meat rolled with cabbage x 3) = +?cal
Green tea

Noon:
Pre-workout (1pm) : 1 slice of papaya = +60cal
Protein powder with 2 bananas = +300cal
Workoutout : Sit-up (60 times x 2)
Seated Barbell Twist (10mins)
Flat Bench Press (10 times x 3 sets)
Incline Bench Press (10 times x 3 sets)
Decline Bench Press ( 15 times x 3 sets)
Straight Dumbbell Pullover ( 15 times x 3 sets)
Incline Dumbbell Fly ( 10 times x 3 sets)
Cardio (Cycling using uphill program for 30 mins) = -300cal

Post-workout (315pm) : 1 home-made chapati + sardine fish (1 piece) + rice (very small portion) + vege (small portion) = +200cal
1 orange = +80cal

Dinner:
7pm: Sushi (Jyo Unagi x 1, Unagi x 2, Grilled Salmon x 1 medium piece, Nigiri Salmon x 1 piece) = +600cal


Hi Zeist,
Thanks for ur comment on my tau fu fa intake during night time. I do need it as an encouragement for me to push more harder and stricter on my diet.I did try to avoid the sugar when i took the tau fu fa but i shall order tau fu fa without sugar next time as every friday nite is tau fu fa day with my dad. Well, as for today, usual breakfast for my family is dim sum but i avoided deep fried prawn spring roll and oily ginger duck meat and also oily chicken leg which contain only fats. i did try to find those with less fats and not deep fried. i avoided loh mai kai and pau also.

i went and see the whey protein u asked me to buy but the price is kinda out of budget for me this month so i think i wont be buying any whey protein for my workout tho. Do you have any suggestion that which kind of food i can eat pre-workout? As u can see i had protein shake with banana is because i ordered it from my gym which cost rm5 per cup. I can order it but not everytime tho. wat is ur advice for me

and sushi for dinner. the amount i took, is it okay or not okay? sorry as this is the 1st time i'm following diet plan, i still have least knowledge on the good and bad food part

and one more thing, tomorrow i'm going to jusco to buy lettuce and some vege to eat with whole meal bread for breakfast as u advice me that i need to change my breakfast. I'm wonder if i add a slice of smoke bacoon or ham, it tat okay?

hope to hear from u soon

i did see some progress this week as my highest weight this week was 95.4kgs and just now i weighted, it shows 93.6kgs. I do hope i'm doing the right way and i'm on the way to correct my diet

btw i do feel hungry all day long, is it because my diet is wrong or my body is too used to big portion of food? i do hope the latter one

---

Added on January 10, 2010, 10:04 pm
Day 7
Morning :
11am : Rice(medium portion) + Chicken breast (small portion) +Stirred fried Vege (small portion) + 1 Hard Boiled Egg = +390cal

Lunch:
1pm : Tomato and egg sanwich = +?cal
3pm : 1 Slice of papaya = +60cal

Dinner :
730pm : Rice(small portion) + chicken breast (small portion) = +200cal
Pasembur (ate only vege, didn't eat the deep fried crackers) = +?cal

I can see that today my calories consumed is kinda low compare to other day because of I don't do any gym or sport today.

so summary for 1st week of my diet plan : Highest Weight(95.4kgs) and I end my day 7 with 93.3kgs

---

Added on January 11, 2010, 10:07 pmDay 8
Morning:
7am: 2 Wholemeal bread + Smoked Turkey Breast Bacoon (small slice) + Raw salad leafs(medium portion) = +250cal
1 Cup of milo : +90cal

Lunch:
1230pm: Rice(small portion) + Steamed Minced Pork(small portion) + Stir Fry Vege(medium portion) + Tafu(half of medium size) = +300cal
1 Orange(Medium Size) = +80cal

Early Evening:
4pm: 2 Whole meal bread with raw green vege = +380cal

Gym:
Cardio = -410cal

Dinner:
8pm: Rice(small portion) + stir fry vege(small portion) + steam egg with meat(small portion) = +?cal

today I only did cardio because my should joint pain came back again. It’s an old injury from playing badminton tho

well, I wonder whether my calories intake is okay?

Tomorrow is a better day

---

Added on January 12, 2010, 10:02 pmDay 9
Morning
7am : 2 Wholemeal bread + raw vege + smoked turkey breast(small slice) = +410cal
1 cup of milo = +90cal
1 black coffee with no sugar = +5cal

Lunch
1230pm : Rice(small portion) + Chicken Breast(Medium) + Taufu (Half Piece) + 1 Hard Boiled Egg + Stir Fry Vege(Medium Portion) = +450cal
“Cai Kuih” = +?cal

Dinner
8pm : Rice(Small Portion) + Stir Fry Vege (medium portion) + Tofu (2 small pieces) = +260cal

today I didn’t go gym as I went and buy a new phone (Nokia 5130)

Tomorrow will be going gym again buy I guess I’ll be doing cardio again as I need to rest my shoulder awhile. Expected to resume weight training on Saturday

---

Added on January 13, 2010, 9:54 pmMorning:
Day 10
7am : 2 Wholemeal bread + raw vege + smoked turkey breast(small slice) = +410cal
1 cup of milo = +90cal

11am : 1 Wholemeal Bread + 1 link of sausage = +360cal

Lunch:
1pm: Rice(small portion) + fish small portion + Tofu (small piece) + Half Hard Boiled Egg = +?cal

Early Evening
4pm: 1 Wholemeal Bread + Raw Vege(Small Portion) = +200cal

Gym:
640pm : Cardio (Cycling) = -440cal

Dinner:
8pm : Rice(small portion) + Tofu with minced meat(medium portion) + vege (medium portion) = ?cal

Today’s calories consumed is hard to calculate. Anyway, I’ll eat something that is easily counted for its calories tomorrow

---

Added on
Day 11
January 14, 2010, 9:41 pmMorning:
7am: 2 Wholemeal bread + 2 Hard boiled egg( 2 whites 1 york) + raw vege = +480cal
1 cup of milo = +90cal
1 cup of black coffee = +5cal

1030am: 1 Wholemeal bread + raw vege = +200cal
Rose apple fruit = +5cal

Lunch:
1230pm: Prawn mee(small bowl) = +294cal
1 “chai kuih” = +?cal
1 Orange = +80cal

Evening:
5pm: 1 Wholemeal bread + raw vege = +200cal

Gym:
630pm: Cardio = -370cal

Dinner:
8pm: Rice(small portion) + Stir Fried Vege(medium portion) + Fried Fish(Medium portion) = +350cal

Total calories consumed today is +1700cal

I’m happy with my calories input now because i’m making progress in losing weight.
Shall work hard and maintain it.
My aim will be Eat Well, Live Happy

---

Added on January 15, 2010, 9:31 pmDay 12
Morning:
7am: Wan tan mee (small) = +400cal
1 Tea O hot : +60cal

10am: 1 wholemeal bread(small piece) = +100cal
Watermelon = +40cal

Lunch:
1245pm: rice(small portion) + 1 hard boiled egg + stif fry vege(medium portion) + japanese tofu = +300cal
2 chai kuih

Dinner:
7pm: rice(small portion) + stir fried vege (medium) + tofu with minced meat ( medium portion) = +300cal
tau fu fa = +64cal

today diet is slightly heavy but I consider it as a treat for me.
Tomorrow night I’ll have company dinner and I’ll push myself harder before the night to burn more calories

---

Added on January 16, 2010, 11:22 pmDay 13
Morning:
1030am: 1 Prawn Mee = +294cal
1 hard boiled egg = +81cal

Afternoon:
12pm: Sit up (100times)
Flat bench press( 15times x 3set)
Incline bench press ( 15times x 3 set)
Decline bench press ( 15times x 3set)
Pec Dec Butterfly ( 10times x 3 set)
Dumbbell pull-over( 15times x 3 set)
Cardio(cycling) = -320cal

3pm: Fat burner with 2 bananas = +350cal

Dinner:
6pm: Company annual dinner = +unthinkable cal

I consider my company annual dinner as my cheat meal and tomorrow I’ll continue my strict diet.

Target: 90kg or below for Chinese New Year

---

Added on January 17, 2010, 10:34 pmday 14
Morning:
11am:
Rice(Small portion) + Chicken Breast(small portion)

Afternoon
2pm:
1 cup of milo
5pm:
2 pieces of papaya

Dinner:
630pm:
Rice(small portion) + cabbage(small portion) + fried egg(medium portion)

Today is day 14 which I end with 92.9KGs

I realize one thing. Only cardio with my current diet will lose weight but not a lot.
I lost less than half a kilo compare to 1st week where I lost almost 2kgs.
The only different from the 1st week and 2nd week is I stop weight lifting for 2nd week to rest my shoulder.
I just resumed back weight lifting yesterday
Tomorrow is always a better day

p/s: I lazy to count the calories already as it is very hard to count it. I’ve used to my current diet and my calories consumed everyday will be around the same
I shall count calories when I see my weight hit a constant or I gain weight.
For now,
I’m doing okay

---

Added on January 18, 2010, 10:21 pmday 15
Morning:
7am: 2 pieces of wholemeal bread + non-sugar peanut butter(1 teaspoon each)
1030am: 1 piece of wholemeal bread + non-sugar peanut butter(1 teaspoon)

Lunch:
1230pm: 1 Prawn mee(small bowl)
1 piece of chai kuih
1 orange

Early Evening:
330pm: 1 piece of wholemeal bread + non-sugar peanut butter(1 teaspoon)

GYM:
630pm: Sit up (100times)
Incline Bench Press(10times x 3sets)
Decline Bench Press (10times x 3sets)
Flat Bench Press (10times x 3sets)
Incline Dumbbell Fly (10times x 3sets)
Cardio (cycling) = -270cal

Dinner:
830pm: Rice(small portion) + Pork(small portion) + vege(medium portion)

Kinda strength today because of lack of sleep.
Today weight training involved light weight and I’ll give it a week training to protect my shoulder
Next week will increase my weight training
I’m doing good right now

This post has been edited by playerseeker: Jan 18 2010, 10:21 PM