What about others such as bread, roti canai, nasi lemak?

This post has been edited by MonfereBlogspot: Dec 16 2010, 10:49 PM

no problem.. may luck with u..



ok enough
it's not healthy.. go read more.. once in week should be ok.. everyday.. no need to visit this thread

If you eat a typical Malaysian breakfast, you're gonna look like a typical Malaysian.

Usually I go to mamak stall for my meal coz it is convenience for me

Lol..Good one. I guess it's been a while also since i've been to any mamak lately. close to 2 months.

Then you're at their mercy. Dont blame them if you grow sideways.

Oh no... How about sup kambing? Is it ok?

I would suggest picking up on basic nutrition. Vetting foods on a forum is no way to live.

How about u go find out what all those foods u mentioned contain, then come back and ask us again. Come on, I'm sure you're not 10 right? Don't ask one silly question after another. Sup kambing it seems, jeezus..
kthxbai

This post has been edited by vinesh22: Dec 17 2010, 10:49 AM

I am sorry if I am annoying...

fr those who want to try fat burner, do beware n do not overdose. try on small portion first to make ur body familiarize before taking full supplement dose (seek advice from knowledgeable seller). got a fren of a fren whom hvng kidney prob after taking haidrokat. dunno which one, but might be the one that hv been called back.

i might be ultimately wrong, but nothing to loose if u handle if with care.

I hope you'll forgive me. I've not decided that it may be inefficient to go back to the very beginning of this thread...

... which is actually a continuation of a much bigger, longer, and scarier looking thread...

and have gone back to page 40 to reply to all that I see. You can learn a bit more about me from www.kaseybrownfitness.blogspot.com. There's an "about me" off to the side. I've just finished writing a book on this subject called Diet and Nutrition Basics. It's not for sale online, and we use the book mostly to give public talks. If you'd like to know more, you can email me, as I'm trying hard to not come off sounding like I'm "selling something".

But anyway, here goes!

>> is from you guys, ◘ is from me.

@ xKeneshirox

>> Are we supposed to eat lots of egg white while strength training?

◘ The question of egg whites comes down to 2 things. 1. how many calories is in your protein, and 2. the quality of protein.

Egg whites are basically "pure protein", and are among the leanest protein in nature.

Secondly, protein "quality" is measured by a number of biochemical markers, which are outside the scope of this discussion. Suffice to say, egg whites are among the highest quality protein found in nature. It's generally a good idea to get plenty of egg whites if you're training.

>> and btw, I'm trying to lose weight, do i even DO strength training?

◘ If you want to get stronger, yes. If you dont care about getting stronger and want only to lose weight, then there are probably better options than strength training.

>> And also, cardio, is it intervals of high speed and low speed or what?

◘ Depends on your goals. But as a general rule of thumb, unless your goals include running an actual marathon, then interval training is what you want. Marathon runners are the only group that will benefit more from the "steady-state cardio" worked into their routines.

Interval training can be done different ways... see http://www.brianmac.co.uk/fartlek.htm for a list of recommendations.

@ Max_07s

>> urgh.. i eat 2-3 bananas a day. morning snack and evening snack. because doctor said it is good because last time i have difficulty to unleash my 'thing'..eheheheh rolleyes.gif

◘ http://nutritiondata.self.com/facts/fruits...t-juices/1846/2 - they're ok, but as you can see, they're rather high calorie.

@ seijiseimura84

>> MIND is always the first thing that need to overcome before u can lose weight...

◘ Very true! Even besides losing weight... everything begins with the mind.

>> Im actually having problem in commiting myself in losing my weight....sometimes i have the motivation, sometimes i dont.....

>> I really needs an advice, what really inspire u, what gives u an inspiration n what gives u the passion that allows u to be commitment in losing weight....

◘ http://kaseybrownfitness.blogspot.com/2010...motivation.html

http://www.t-nation.com/free_online_articl...uest_atomic_dog

If these help you, email me and I'll send you a chapter from my book.

Also I'm really really really not trying to come off like I'm selling something... I'm honestly just trying to help you. I wont charge anyone for the chapter.

>> To be honest...i dont like exercise n enjoying eating....I am actually looking ways to create the passion n inspiration to losing weight

◘ Maybe you just need someone to help show you the right way to exercise. It's very fun coming to the gym and seeing the weights you lift getting bigger and bigger and bigger every time you go! And to see that tummy getting smaller and smaller.

>> I mean some time, people put family picture on office desk to give motivational drive to work harder....so how about u guys....i really need the idea

◘ Try putting some of these on your desk.

http://farm4.static.flickr.com/3117/334707..._de14e90296.jpg

http://24.media.tumblr.com/tumblr_kptdbdCx...zj6mxo1_400.jpg

http://chzmemebase.files.wordpress.com/201...-the-c-word.jpg

http://nononcents.files.wordpress.com/2010...jpg?w=400&h=400

http://i571.photobucket.com/albums/ss154/n...OMEONE-SAYS.jpg

@ night

>> All the criticism and insults due to my weight was something I am ashamed about when I was a kid.

◘ DRINK INSULTS!!! SWEAT RESULTS!!! A diamond is nothing more than a lump of coal that did well under pressure!!! Ships are safe in the harbor, but thats not what ships were built for!!! Everyone, GET OUT THERE AND TAKE CHARGE OF YOUR LIFE RIGHT NOW! Doubt is like a bag of bricks! All you have to do is set it down!

Impossible??? Did someone say it's impossible???

"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing."
— Muhammad Ali

@ xKeneshirox

>> And guys, apart from strength training and cardio, any other weight loss tips? I hate diets. Not because of the quantity, but because of the taste.

◘ Reallllllllll simple lesson in fat loss. A page taken from my book:

-----------------------------------
Calories are burned through every day activity, but are burned up much faster by exercise. Having greater muscle mass can increase the number of calories you burn at rest or at exercise, and that’s why muscle building is a good strategy to include in any fat loss routine. If you don't consume enough calories to supply the body's energy demands, the body will simply use some of it's stored calories to supply the energy needed. That, in a nutshell, is how body fat comes off. It is The Only Way fat will ever come off, short of surgical procedures. That's real important to understand, because this one central concept will explain dozens of things later on.

So you can lose fat in 1 of 2 ways:

1. Burn more calories through activity

2. Eat fewer calories in your diet.

It's usually a combination of these that makes a winning fat loss strategy. There are hundreds of ways you can design a diet around this very simple concept, which is why there are hundreds of diets on the market today. Most follow this basic principle. If you're on a diet, and you're eating more calories than you need and you're not trying to build muscle, the diet will fail. That's it - hands down, no further questions - the diet fails and you get fatter.

You can eat cookies, ice cream, and cakes, and it wont matter so long as you're getting fewer calories than you need. If you eat 400 calories worth of ice cream, then jog for an hour and burn 500 calories, well congratulations! You just ate a bowl of ice cream and still lost fat! That's how it works.

You need 2,000 calories a day (for sake of example).

You eat 1,500 calories.

You lost 500 calories that day.

It takes around 3,500 calories to make a pound of fat.
Lose 500 calories Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday, and you’ve effectively lost 3,500 calories. You’ve lost 1 pound of pure fat in 1 week (1 kg in just over 2 weeks).

It’s that simple.
-----------------------------------

^^^ That's all there is to it. You dont have to "follow a diet". Just get fewer calories than you need.

@ pinkdalmation

>> well actually i found interval training quite effective in dropping weight, but maybe its not the same for everyone ?

◘ It actually does work for everyone.

Another page from my other book, Fitness Science: (I hope its not too technical. If it is just ask me and I'll explain)

-----------------------------------
Now that its been mentioned, somatotropin is one of the body’s top “athlete” hormones. It is noted for its ability to repair muscle damage, BURN FAT, and build muscle. Exercise that stimulates somatotropin and other fat burning hormones like epinephrine is the kind that leaves you sucking air like you just can’t get enough of it! Circuit training, where each set is 15 to 20 reps, is a fantastic producer of somatotropin. If fat-burning hormone production is the goal, long and slow runs of 3 or 4 kilometers cannot compete with 400 meter sprints, where the athlete is running the distance at the maximum possible speed, and jogging back to the starting line and beginning the next run before full recovery. ((Interval training))

So long as your program fits this description, it’s good for fat burning. However, read this next part very carefully, as its extra important to understanding how to optimize fat loss!

Remember the energetic pathways ATP, CP, Gly, and Oxy? Well 400 m sprints, or circuit training at moderately high reps, or any similar routine relies heavily on the glyconic pathway of energetics! That means most of what’s being burned is stored carbs and sugars, not fats! Even though the hormones present largely fat burning hormones.

Steady state cardio at a speed that still allows you to talk is the kind of exercise that burns fat and spares glycogen.

Now lets put 2 and 2 together, and you’ll have the most scientifically effective way possible to burn fat.

Fast and hard exercise that drains you to the core, such as HIIT (high intensity interval training), which calls for an all out run of 2 to 3 minutes followed by a minute of jogging to recover (similar to the 400m sprints described above) releases loads of fat burning hormones into the body!

Slow and moderate exercises, such as jogging at a comfortable speed, or a moderately paced aerobics routine, burns fat rather than glycogen!

Do 15 to 20 minutes of HIIT or circuit training, and follow that with an extra fast pace walk or slow jog for 30 to 40 minutes. You’ll have specifically targeted body fat for destruction using the scientific method. You’ll lose fat, and feel like some sort of genius at the same time.
-----------------------------------

>> and i dont diet ... because putting yourself on a strict diet isnt sustainable long term for me .. can tahan for about 2-3 weeks (longest was 1 month) then i cave and eat EVERYTHING in sight

◘ Good advice.

>> better to just watch your diet, make small changes .... brown bread for white bread, brown rice for white rice ... then maybe less rice, more veggies ... for me, diet doenst mean salad everyday, watch your intake of fried foods and sweets

◘ Very good strategy!

>> i have a sweet tooth, so if i really want that cookie i'll eat it ... just put in extra work out time for that week

◘ Yes! Exactly.

Still @ pinkdalmation

>> all that cardio, but my hips don't seem to be shrinking DAMN

◘ You're somehow getting more calories than you're burning.

Another key to all this is "accommodation". You can become accommodated to an exercise, diet, or even a lifestyle! You may have heard bodybuilders recommending a change of exercises every so often to avoid "getting stale". It's the same principle.

You may be able to "re-start" your body's fat burning ability by changing up your diet. Change the foods, change the calories, even go on a deliberate (muscle) weight GAIN week! By getting MORE calories than you need - and turning those calories into muscle rather than fat - you'll restart your body's fat loss engine and see more results, plus you'll have some additional muscle to make you look even nicer afterwards!

@ statikinetic

>> One chocolate cake doesn't make you fat. Your lifestyle makes you fat.

◘ Pure genius. Can I quote you on that?

@ Orang

>> doing it on treadmill..
first warm up 3 - 5 minute..
then sprint until out of breath..
after that walk slowly for 2 minute..
then continue to sprint again....
repeat for 20 min.

◘ Yes, you are doing it correctly... however.

Are you eating frequent, small meals throughout the day? If you're not eating, your body is going to produce CATABOLIC hormones! These help you store fat and burn muscle. By eating small frequent meals throughout the day, your body is going to produce ANABOLIC hormones! These help burn fat and build muscle!

On top of that, you need to make sure you're getting plenty of vitamins and minerals, and getting FEWER calories than you need.

Focusing on exercise without paying attention to the diet is like driving a car without paying attention to the petrol.

@ xKeneshirox

>> Ok, any workouts you guys can recomend? And btw, does anyone find the wholemeal bread from Gardenia tastes sourish?

◘ http://kaseybrownfitness.blogspot.com/2010...am-writing.html

http://kaseybrownfitness.blogspot.com/2010...rs-program.html

And I'm not sure about the bread.

Ok that's one page. Man... like 15 more to go. Hope no one minds ... I'm not trying to flood the forum, I really am just wanting to help and hope everyone finds this information useful. I guess just tell me to stop if this isn't welcomed.

---

Added on December 19, 2010, 11:26 pm@ Vinesh22

>> Ask people if u dont know what to do, dont worry about getting scolded or looked down on. What doesnt kill u only makes u stronger!!!

◘ THIS!

@ Orang90

>> usually do this workout..

◘ unfortunatley, the computer I'm using is lacking whatever software is needed to see those workouts. :/

@ Vinesh22

>> Mark, u shouldnt FORGET arms and abs mate, they're equally as important. FOCUS more on chest, back and shoulders

◘ What about squats here people??? Did everyone forget squats and deadlifts??? They hit more muscles and cause more neuro-muscular adaptations than any other exercise!

Dont tell me you guys work on bench press every day and never do squats. Come on! Did no one tell you front squats is one of the best exercises someone can do for their abs?

@ night

>> The correct method will make your musles swell and you'll be able to sweat alot.

◘ Actually sweating has virtually nothing to do with exercise, fat loss, muscle gain, or anything else. You can sit in your car on a hot day with no air-con... sure enough you'll sweat. Meanwhile, if you exercise extremely hard in a place like Alaska, or northern Russia, you'll never sweat no matter what. Of course you wont see results sitting in your car... and its hard to imagine NOT seeing results working like hell in a colder place.

Sweating makes virtually no difference.

@ Max_07s

>> i agree with u, but arms workout wont make u tired so much compare to other 3 major muscle. thats y i recommend him to focus more to 3 major muscle.

◘ This is all about goals.

1. If you want to include arms in your workout, pull ups and overhead barbell presses work fine. A little direct bicep or tricep workout is fine, though 98% of everyone in the gym focuses wayyyyy too much time on this. These are the guys you see always doing preacher curls (which is a "useless exercise", see http://kaseybrownfitness.blogspot.com/2010...-exercises.html ) all the time and never touch the squat rack.

2. How tired you are from a workout is usually not the focus... it's like checking how much wear you have on your tires rather than on how far you traveled. It's completely different. If you want to build muscles, you need a muscle building workout. If you want to lose fat, you need a fat burning workout. How tired you are from each will be subjective from person to person, from workout to workout, and in the end wont mean the difference between results or no results.

>> i read pull up workout already work on your abs too.

◘ Correct. Overhead presses, squats, and pull ups can all be contributors towards ab development.

@ Vinesh22

>> Remember that muscle is denser than fat, so just because you're gaining MASS, doesnt necessarily mean its a bad thing mate. If you're doing what you're telling us here, then its definitely an improvement on your side.

◘ This guy is smart.

---

Added on December 19, 2010, 11:43 pm@ xKeneshirox

>> anyone happen to know whether coffee is fattening? as in nescafe plus a bit of coffeemate?

◘ No. The coffee is not fattening.

However, the sugar IN the coffee, is! Remember, calories in vs calories out. Sugar = calories.

@ Syd G

>> Kopi Hang Tuan even got margarine inside....

◘ Coffee kung fu happening what now???

... I've lived in Malaysia for 3 years. Man, I still learn something new each day. Margarine in coffee. For me, this is new.

Back @ xKeneshirox

>> Wow. Really? Unfortunately, I live in a live-in college. So what to do? No coffee maker, and no coffee powder definitely. Any other way to get my coffee fix?

◘ NES cafe can drinks have the basic ingredients that all coffee has. While it may, in fact, be "coffee flavored sugar water", it gets the job done.

@ sweet_pez

>> Sometimes when I overeat, I experience guilt and I want to puke them out. My friend said it's a sign of bulimia but I told her I can't do it (puke them out I mean) so I suppose it's not O.O at least I hope I'm not.

◘ There is nothing inherently wrong with sweets. See http://kaseybrownfitness.blogspot.com/2010...er-size-me.html . You can eat all the sweets you want... just eat them AT THE RIGHT TIMES, and you'll have it made.

@ jamis

>> Coffee can help u a little in fat burning but the result is not that significant, same goes to green tea

◘ I may have to disagree a tad. The active ingredient in coffee is caffeine. The active ingredient in green tea is camellia sinensis. Both have been laboratory tested and have proven to be effective fat burners.

HOWEVER!

You cant just drink coffee then sit down and read the paper. Doing that will not produce any results at all. You have to know how to strategically incorporate caffeine and green tea into a greater fat loss strategy. This is true with ALL supplements, caffeine and otherwise!

>> basically, u need to plan ur meal into 5-6 smaller meal with 1g of protein to per lbs of ur bodyweight split out those meals.

◘ Very good!!

---

Added on December 19, 2010, 11:54 pm@ Sweet_pez

>> Jamis, what do you think of detox tea?

◘ While I'm not Jamis...

Your body detoxes itself 24 hours a day. If it didn't, you would die. Your body comes equipped with a full set of detoxing tools, such as the liver, kidneys, enzymes and coenzymes, anti-bodies, etc. The idea of "detoxing" is mostly a myth...

The next time someone tells you that you need detox, which presumably means you have "toxins" in you that you need to have removed... simply ask them to name 3 of those toxins. See if they can.

They're very keen on saying you need detox, yet they cant even name 3 toxins their detox remedy is supposed to get rid of.

@ orang90

>> after we do weight..
if it hurt..
it mean we do it the right way, right?

◘ No. The pain / soreness you feel after a workout has virtually no indication on whether you did anything right or not.

@ everyone

Ok guys there's a lot of talk about this detox tea. Give me the active ingredients off the label and I'll tell you what it does and if it's safe or not.

alright another page done... time to click post. I'm either going to be thanked or banned. Not sure which.

---

Added on December 20, 2010, 12:12 amOn page 44 now. A part of me's glad I went back this far because there's dozens of things I dont feel were adequately answered...

And another part of me wonders if I'm making everyone angry by posting so much...

@ statikinetic

>> During days when they had to put in harder work, they added sugar to the potatoes. No wonder my grandparents got diabetes.

◘ Actually that's a myth. Sugar intake does not contribute in any way shape or form to the development of diabetes. Your grandparents got it most likely from a combination of genetic, lifestyle, and environmental factors.

@ xKeneshirox

>> Anyone mind giving me weight loss tips? And btw, does strength training help weight loss?

◘ See, he / she asked that like 4 pages ago and is still asking. I think some of these were not adequately answered...

Kenesh, if I didn't address this clearly in my previous posts, can you be more specific? The more specific you are, the more in depth I can answer you.

@ xDjWanNabex

>> btw guys just want to know. Instead of a circuit set consisting of 2-4 different muscle groups, can i do 1 muscle group but in a circuit way? Like..

>> for chest = benchpress -> fly -> decline -> incline ->cable fly. ( 3 sets of 12 reps ) 10 sec interval before going on to next exercise and 1 min interval between each set...

◘ Sure, you CAN do that. It depends on your goals.

If your goal is strength, I think there's a better way.

If your goal is size, I think there's a better way.

If your goal is fat loss, I think there's a better way.

If your goal is to waste a lot of time.... I think you're on the right track!

>> Or isit better to do chest bicep abs 1 day, shoulder legs one day and finally abs back and triceps on the last day?

◘ see the above.

@ izwankhan

>> i knew exercise is the answer..how about time? if someone not have time..what they must do?

◘ Do you have time to watch Astro?

Do you have time to go clubbing?

Do you have time to post on the internet and tell us how you dont have time?

If you answered yes to any of the above... then you have plenty of time already. It's how you manage your time, not how much time you have. If its important enough to you, you WILL do it.

>> one more question keep hanging in my mind..

◘ Go ahead.

>> is it possible to drink detox tea or slimming tea works to lose wieght..

◘ No.

>> thats why i need to lost some kgs and maintain my BMI to normal condition..

◘ BMI is a completely outdated concept. It was never intended for individual use. You should completely ignore BMI as any measurement of health or fitness.

---

Added on December 20, 2010, 12:18 amPage 45 now.

@ Orange90

>> today is cheat day..
my menu is
brekfest : Omelette cheese
Lunch : Nasi goreng
Dinner : mee kolok / fruit

>> is it ok or i am over doing it?

◘ If you click here: http://kaseybrownfitness.blogspot.com/2010...-budget_14.html , you'll see the following:

Vitamin A.. - 178 IU ...(4%) ......... Calcium ..... - 64.6 mg (5%)
Vitamin C... - 2 mg.... (0.4%) ...... Iron ............ - 2.1 mg. (14%)
Vitamin D... - 0 mg ....(0%) ......... Magnesium. - 40 mg... (11%)
Vitamin E... - 0.9 mg .(0.05%)...... Phosphorus - 147 mg. (18%)
Vitamin K... - 0.1 mcg (0.1%) ...... Potassium.. - 232 mg. (11%)
Vitamin B1. - 0.1 mg ..(2%) ......... Zinc........... - 1.8 mg.. (12%)
Vitamin B2. - 0.2 mg ..(13%) ....... Copper....... - 0.2 mg.. (6%)
Vitamin B3. - 2.7 mg ..(18%) ....... Manganese. - 0.7 mg.. (14%)
Vitamin B5. - 1.1 mg ..(22%) ....... Selenium.... - 25 mcg.. (41%)
Vitamin B6. - 0.1 mg ..(7%) ......... Choline....... - 71.3 mg. (13%)
Vitamin B12 - 0.4 mcg (26%) ....... Folate........ - 25.9 mcg (6%)

^^^ An example chart.

So, you're eating an cheese omelet, Nasi goreng, and mee kolok.

Now ask yourself honesty... are you getting 100% of your daily requirements of all those vitamins and minerals...

With just that?

This post has been edited by Kasey Brown: Dec 20 2010, 12:18 AM

do u mean catechin?

a lot of info and motivation there, appreciate it

Page 46.

But first...

@ catechin

>> do u mean catechin?

◘ Yes, in fact I did. Thanks for catching that! Probably I was typing too fast and got the terms mixed up.

Ok, page 46!

@ xDjWanNabex

>> Guys, if you want to loose weight, does whey protein help? Or is it better to jus take fat burners.

◘ Since it's been mentioned a few times already... http://kaseybrownfitness.blogspot.com/2010...in-powders.html

Generally speaking, replacing carbs with proteins is a good strategy for fat loss. Proteins have to go through a complicated process and converted irreversibly to sugar before they can be stored as fat. The body is more likely to do something else with excessive protein other than turn it to fat.

Just remember though, calories are still king. Get TOO MANY, and you'll still get fat, protein or not.

@ Orang90

>> is it okay to eat roti canai planta for breakfest?

◘ I have the nutritional break down of roti canai in a previous link. Check it out and you tell me if its good or not.

>> yup..
thats what im doing..
doing dumbell workout that in the dumbell set box..
and do some abs workout using abs lounge..

◘ http://kaseybrownfitness.blogspot.com/2010...and-apples.html - see the caption below the first pic.

This is one reason why I'd recommend people doing chin ups/pull ups (if he/she can manage) and front squats instead of planks. For pull ups, the abs are worked on when one stabilizes the body from moving/jerking about too much during the movement - legs flying and kicking about, hips swaying left to right etc. etc.

For front squat, the abs work in a pretty similar way - as a stabilizer.

This post has been edited by Vbs: Dec 20 2010, 02:12 PM

Payaaage... 47!

It might have been a tad ambitious to start that far back, but now its getting easier, because I'll only reply to the things I haven't already addressed.

@ zeckt

>> I'm a student aged 16, weight - 115kg and height - 180cm. I'm too fat. Need advice on how to lose my weight, fast and healthy ways. Please help smile.gif

◘ Like that.

@ curaptz

>> consume 1k calories perday..is it ok?

◘ Only if you weighed less than 40 kgs and were still at a healthy weight. I mean if you're that small and barely move during the day, probably 1,000 calories will work. Otherwise its going to be quite tough to get all the nutrients you need in so few calories.

@ xixo_12

>> 1k calories of carb not same as 1k calories of protein..
for me ..the answer is NO.. it's starving

◘ VERY good answer!

@ wu ming

>> What a whiner. Your body will begin to cannibalize your muscles when you do not eat enough.

◘ Also good! http://www.funnydesigns.com/CheeseWithThatWhine-2.5-wid.gif

@ DefxZ

>> Hi, maybe u can check this free site http://scoobysworkshop.com/index.htm

◘ Scooby's website has many errors, fallacies, and wrong information. I've been thinking about doing several "pwnage posts" on him for a while.

Yup, these are getting shorter and shorter. Almost there!

Kasey, really good stuff..
Keep em coming mate

Oh, and of course squats and deadlifts are a MUST!

Hi I'm newbie here, I've been hitting the gym for the past week don't know much what to do so I cycled, because I heard my fren said it's good for weigh loss.

I've been cycling for 12km everyday burning 500 calories and took me 35mins everyday, am I doing the right thing?

After cycling I lift 4kg dumbbell for 3sets, 1set 10 times, can I build muscle with this method?

Thanks all.

i think you are on your way there. though i believe there should be a more appropriate regimen to follow, maybe a mixture of jogging, cycling and some light weight liftings for weight trimming.

as for your weight lifting, nah that's nothing near to building muscles it is a good way to add on to your weight loss though(im assuming that's your main goal?). if you want to add weight, you need heavier weights and a more appropriate sets. food intake is crucial too.

but if you really want to lose wright, then i suggest sticking to that first, because losing weight and adding muscle can be a bit contradictory at times. trim the fat, then look on to add mass to enhance the look

Heyya.how to gain weight?