u lowered ur food intake, but again if u are not counting calories...then u obviously cant quantify any kinda of progress.
so while ur food intake may be lowered, the calorie count could also be increased...eg. ur roti canai and teh ice is easily 500cals already.
or u can eat more yet also 500cals...like wheat bread, tuna, cheese, eggs, frozen veggies, sugar free soya...

you want the abs, you gotta lose the fat. lose the fat = gotta eat less.

1 roti canai has approximately 300-350 calories and almost little to no protein (there is, but forget about it). you include the dhals or curry. probably around 400. 4 half boil eggs will probably set you at about 320 cals (and packed with proteins and minerals).

if your fat is not going away (pants size still remains the same etc), then you are still basically eating too much. be it healthy or not. you want quick result, either reduce the rice by half or ditch it altogether during dinner and just eat the chicken and veggies (don't increase the portion though).

For the lunch, try to know what you're eating. just be more mindful with what you're putting into your mouth.

From my own experience, a fatso (me) trying to get the abs is not a walk in the park journey. You attempt this with a half ass diet plan (and even workout plan), you can forget about it (i'm not kidding)

What if I only eat fruits during lunch? Or maybe wheat bread chicken slice from subway...

Sugary water are unnecessary calories.
Drink plain water.
Like the previous person said, count your calories.
Dont exceed.

Are your forms good? Ask for someone to check for you.
I personally dont like doing high amount of pushups, but rather I would increase the difficulty once I feel it becomes too easy.
try other harder variations or do them with weights

Reduce the rice, eat something that makes you fuller, more fiber.

I usually eat one slice of cheddar a day, really helps in feeling satiated on top of getting my calcium
You have to balance portion and frequency.
Once you start, stick to it and dont think about it, put yourself in autopilot mode.


I do feel the urge to cheat once in a while, but I always have fruits as snacks.


It's my first time trying for abs too, I wish you good luck bro.
I used to do crunches, but I ditched it. Since most of my calisthenics and lifting routine also involves my core.
I dont do plank also, cos it seems kinda stupid haha.

Changed my diet to 2x half boiled egg and iced coffee in the morning since coffee slightly lower cal than tea lol. I need eithercone of them to start the day. Lunch eat either chicken slice from subway, porridge, 3x fruits or 2 x hotdog + 1 egg + 1 slice of toast bread + baked red bean.
Dinner only 1/2 rice with normal stuff. Still doing the push up and squat only though but i think manage to shake off 0.8 kg for past week. Just belly still seems so round. Hopefully will be better after a month. Good luck to you too.

coffee lower cal than tea? both should be 0 cal unless u add milk or sugar to it.
also tea in general has more caffeine.
ur lunch should cut out the processed meat stuff...so those subway chicken slices / hotdogs.

I am going to be blunt. You do not know ANYTHING about nutrition. You giving us the names of food items are USELESS if you don't know how to count calories.

Here's something to think about. I don't do sit ups and i eat mamak everyday. I have a 6 pack. What am i trying to say here?

I'll let the regulars give you the clue if you don't get it.

This is a very dangerous word. Google IIFYM and start counting calorie if you plan to go further or you'll hit "plateau" very very soon.
Knowing how much you can / need to eat matters, not what you eat

Thanks all sifu for advice. My initial thought is, eat less cal, more protein + work out = voila 6 pack... Will do more research from now on.

Aren't coffee and tea negative calories? Increased RMR

maybe i should take more coffee then, 3 cups / day not enough...still got gas tank for my l.o.v.e machine

http://bayesianbodybuilding.com/caffeine-is-a-femme-fatale/

I was thinking about buying ab roller from fitness concepts.

http://www.fitnessconcept.com.my/products/...xerciser-detail

Is this brand any good?
Or are there any better ones out there I should get instead.

Wrong post

This post has been edited by Darkripper: Aug 19 2016, 04:42 PM

How do I get started?

1st, read the first post.

Hi all gurus. require help. Been in proper diet for a while, beside having maybe one to 2 cane of coke a week, able to shake off 6 kg. But my body fats seems to be the same. Work out almost everyday, weight training and cardio around 15 minutes each day. Should I start abs training now? I read through here I should not start it until I have lower body fat, but my belly just too stubborn.

This post has been edited by hikaru85: Oct 1 2016, 10:00 PM


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Abs are just muscle as other body parts. Proper diet with good exercise can show those abs.

hah... abs is not muscle ka. y no exercise. wheterr show 6packs or not. abs shud b given some share of time.

ABS are 70% diet. A caloric restriction is a caloric restriction. If you overeat "healthy foods" you are still going to add flab.