Thanks for replying. Been taking grill chicken chop(without skin) for lunch past few days and it feels back to usual, energetic working out. By the way, I'm keen in adding some muscle mass and change my fats to muscle. Should I consume Super Mass Gainer? or it would be better if I consume Whey protein? Any brand recommendations?

Just had to stop you right there, you cannot change fats to muscle.
You can lose fat, you can gain muscle. But you cannot directly transform one to the other.

As muscle gain is one of your goals, protein is essential. Supplement if you can't get enough so go for whey protein. You can ditch the mass gainer. Remember to track your protein intake to meet your daily requirement, don't take a couple of shakes today then forget to take any the next day. Assuming your workout has it covered, you can try macronutrient cycling to drop your fat percentage. Normal carbs on training days, low carbs on off days.

hii.. are there any supplement that really affective in loss the weight??

Nope, all depends on cal in vs cal out. Supplements help, but what really matter is your diet.

I used to walk on treadmill
with incline 25 and 4.0mph
i burned 350 calories in 40 mins
it is too slow to slim down??

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Added on September 21, 2011, 11:18 am
maybe fiber will help u

hi all...i just started to exercise frequently. Now my weight is 120kg & height is 178cm. For now im concentrating on cardio cause i need 2 lower my fat first. do i need to take a fat burner (lipo 6 / any else) & because im going 2 gym always do i need to take whey protein.
owh yea. im also on a strict diet. less less less..all less...trying 2 keep my calories around 500-600 per day...hehehe...

You will fail.

Never go below 1200 calories. Even that is already extreme.

About 1700 calories on food intake would be okay even if you don't exercise much. If you do exercise, it's gonna be a bonus as fat loss will be expedited.

Make sure the diet consists of vegetables, fruits, grains, lean meat, and dairy products. refer to mypyramid.gov

Weight loss should be a gradual process, about 500g to 1kg per week, and not overnight.

You don't need any fat burner at the moment, just consistent diet and exercise.

thanks for replying. so now i should maintain my calories around 1200 and do consistent exercise. I do take vegetables, fruits, grains, lean meat, and dairy products. maybe because i want it to be fast thats why i did that and in the end im doing the wrong thing.

1200 is quite extreme I would say, even for females.

You should be taking 1800 first, that is a little bit less than a normal healthy person's diet at 68kg bodyweight.

You will see weight loss without much exercise. Want it to be faster? Exercise.

im using livestrong.com to check my calories n my daily calorie goal is 1955. hehehe...and yes..im exercising my ass off so that i can be back in shape once again...

Hey guys and girls ,

My height is around 170 cm
i've gained 10 kg for the past 2 months .
Now my weight fluctuating between 60 -61.6 kg

Is so frustrating seeing the scale keeps going up even though i have regular exercise and healthy diet.

i want to get back in shape so so badly .!

Any advice ?

Spot on bro. That is the mistake most people who are new at calorie counting make.
Even worst, those cardio machines figure cannot really be trusted.

I had a friend who I was helping her to lose some weight, once when I spotted her in McDonalds for lunch, I asked her "so you already count the calories in your meal?". She say "yeah, the total should be around 600 calories right?". I  , considering McD has the nutritional info right on their tray paper, I ask her to look at the nutritional info and see how much calories her Large Spicy McChicken Set contains, turns out :

Spicy Chicken McDeluxe : 615 calories
Regular fries : 413 calories
Regular coke : 213 calories

Total : 1241 Calories (75.9% of daily maintenance calories of 2000)

So yeah one large mcdonald meal and you're almost done for the day.

Btw amazing progress!

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Added on October 3, 2011, 10:50 am

Okay I want you to be very very honest here. It might take a bit of your time but trust me it can help you a lot.
I assume you're still going on to your healthy diet and regular exercise. So I want you to list down for the past 1 week (from 25th september to 1st October):

Every single food you have eaten, including their portion size. And I do mean EVERY SINGLE FOOD. Including that small candy you had, your late night potato chips, the can of coke you had in between.

Also I want you list down exactly what exercise you've been doing and how long. For instance, 'Jogging for 20 minutes' etc.

If you can't remember, why not start listing down every food you eat and every exercise you've done from today till next monday. You need to be very detailed when you write down your log.

Then only we can help to see what's wrong with your weight loss plan.