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

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.

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.

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.