Hi all,

Need advice from all the guru here.

I started working out in Jan cause i was slightly overweight. I was at 73kg, 168cm, 25% fat. I went out some diet cutting all fatty food, and started drinking protein shakes two months ago.

I do 0.5hr of cardio and 1.5 hr of weight training, 3-4 times a week. My weight reduction was going well and I start drinking protein shakes two months ago and start noticing my muscle showing up which i'm extremely happy.

Now, i'm at 65kg, 20% body fat....sometimes i feel that i'm too thin now. I still have muscle but its not as buff as i seen some ppl in the gym. How do you reduce fat % but at the same time want more buff. I think my fat % is too high and thus my 6 packs is still not showing. If i am going to continue doing cardio to reduce the fat %, then my arms and chest  seem to look thinner by the day. The muscle in these parts does not look buff. Do i need to start weight gainer drink?

My diet....

Morning..
Oatmeal with protein shakes

Lunch
Rice, fish and veges

Dinner
Protein shakes after workout
Bread and tuna or/and salad

Hi,

Thanks for the advice. I do seem to be eating too little. I do take eggs with my meal but just one or two eggs per day. Will increase my protein intake to see how things goes.

Regarding the protein shake intake..i know that we should take Whey after workout, which i do and take the slow release protein before i sleep, which i do too. But is it adviceable to take the protein shake between meal during the day. And if i do, which kind do i take, whey or cassein?

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Added on June 18, 2010, 1:56 pmWow...i just check. The ON Whey is only 25gm of protein per scoop. For my req, according to Janson...i need like 150gm min....That is a lot of protein intake? Is there side effects to this. Heard that un-used protein will turn to fat. Is that a right assumption?

Thanks darklight....Initially, I was more focus on losing weight and reduce my junk food intake. Believe me, I use to eat anything and everything in front of me. Now, I control my diet but i may have gone overboard with it. Will start increasing my food.

I do find it hard to do the 5 meals a day cause i am not a snack eating person. In fact, i don't take breakfast before this. I will try it again by eating something in the afternoon.

I find it hard cause after one meal...i feel bloated and full that can last me 5-6 hours and do not feel like eating anymore. If i do, I feel uneasy. I do take oatmeal before my workout but even that, I feel full and find it hard to eat anything after the workout. I usually workout in the evening.

I know this is something i need to overcome.

Man I am encountering the same problem...

I was previously at 80.5kg, and now at 68kg after 4 months plus of workout and controlled diet. My daily diet:

Breakfast:
- Oat, cornflakes, milk

Lunch:
- Economy Rice with meat, vege

Dinner:
- 2 Apples or 2 slices of wholemeal bread or none

Apart from that, I maintained 45 mins of jogging, and regular routine of strength training (abt 45 mins ~ 1 hrs). The result from that is that I noticed my body weight drop, and reduced waistline. But I gain very limited amount of muscle...

I know it's hard to gain muscle while losing fat, but at least I hope I can maintained the current one, can someone give me some advice? I am in dilemma of choosing whether to continue losing fat or should increase my body mass... Now everytime I noticed a weight loss, i start to worried if I am really losing my fat or it's my muscle that shrinking...

By the way, how do you measure your body fat?

omg 10 eggs per day... I ever tried to stuck in 4 eggs for my breakfast... the taste is... T_T

Since writing this post...i started eating more. Initially, I was concern about my weight and started eating salad for dinner and getting down on my meat and junk food....I lost about 8 KG and one day, I realised I look haggard the day after my workout. After eating more and working out more...i find my body is more meaty...not fat. But more round. The thing i realised is that i have to eat more...but i have to be cautions of the fat content cause i do want to continue on reduce body fat %. I seen some ppl in the gym...though that there are big...but there are more fat covering the muscle. Lack the muscle definition due to the body fat %

Now...my diet...

Breakfast

Nasi Kerabu (workout the day before)
Oatmeal (non-workout day) with milk
1 scoop of Whey

Lunch
Mixed rice with vege, chicken and fish

Afternoon
Oatmeal with milk
Biscuits
1 scoop of Whey

After workout
1 sccop of Whey

Dinner
Bread and tuna
Rice and meat

Before sleep
1 scoop of Cassein protein
I also reduce the amount of cardio in my workout....Do cardio only2 times a week, 0.5 hours each

Between the after workout, 1 sccop of Whey and my before bed time, 1 scoop of Cassein is only about  2-3 hours apart.

Between every meal is suppose to be 2-3 hours apart.

How long does the anabolic window last after workout??? I know that our muscle grow when you are at rest...then how much day rest is needed for us to start working out on the same muscle group..

hi mr ring.
I thought gaining muscles and losing fat at the same time is strongly not recommended for newbie because we dont have experience yet?
i am still a newbie ,anyone enlighten me please

for a better option,we rather bulk along with some fat only cut it after ?

Nice to meet you here. I am the parrot-man.

I carry my parrot around.

This pic was taken yesterday at my mom in law's place in Muar.

She didn't bother to answer me.

I have my pre-workout meal 0.5-1 hour before workout. Post-workout protein right after workout, and post-post-workout meal 1-2 hours after workout.