If you eat 5-6 small meals per day as opposed to the typical 2 or 3 meals per day, you are increasing your calorie expenditure simply by increasing your meal frequency. Eating 5-6 small meals per day means eating approximately every 3 waking hours throughout the day. It is important to note that you should never skip breakfast. You should eat first thing when you wake up in the morning to get your metabolism revved up again. If you go the entire morning without eating like many people do, your metabolism is running much slower than it should, and you’re also putting yourself in a catabolic situation where your body will be breaking down muscle tissue for energy and to supply amino acids for other essential bodily functions.

article taken from the truth about six packs.

yes, his book is easy to follow. and i can see the result by following some of his exercises and diet plans. not all.

but that is not all i refer to, sometimes i need to read other article and refer to here to get more knowledge. since my target is to get shape and flat abs.

u need to do exercise to spike up your metabolism rate.

u need to know the concept of calories, fat and carb. try google for the article. then u understand.

eventhough ur not go to gym, ur body still need protein for daily usage. and take protein supplementary not enough for body requirement. Unless u take 2-3 times daily. but for me real food is better than supplement. i only take protein shake straight after i do workout.

yes,u lose weight, but is it in healthy way? u will tend to move back to ur old eating habit. but its good to hear u lose weight. have u tell ur diet to ur trainer? what his/her comment?

u can add fruit or honey in it. its your choice

replace roti canai to chapati
milo to milk
remove asam boi

guava is good, but varied it with banana, apple and other fruit

iced milo replace with fruit juice/plain water

u need to drink a lot of waters.
other than that, seem ok.

i drink green tea by Lipton. but plan to buy chinese green tea after i finish this tea. yes, i read in article green tea can help to reduce weight.

y u want to buy a can? u can do it yourself, cheaper.

bro, i bought lipton brand cos it one of the cheapest green tea in market. but i'll buy a chinese/japanese green tea when this lipton is finish.

yes, it is exercise. u know ur limit.

vince del monte just post a new workout routine. 1000 calories workout, i dont think it will burn 1000 calories, but worth to try. i'll try it in my next workout session. usually i do squat, bench press, lunge in my workout. but this video require u to do it 40sec for each. urgghhh..

http://www.youtube.com/watch?v=aunkzuX8bew&feature=sub

This post has been edited by Max_07s: Oct 16 2010, 09:23 AM

real food better than supplement.

i use ON whey protein.

yes, this one

http://wheypowderprotein.com/images/produc...0-whey-gold.jpg

i try to mix with milk, end up go to toilet every 10 minutes. ehehhe.

but if i drink milk only, noting happen or i drink whey protein with water also nothing happen.

HIIT and weight training. more than enough. i'm sure u will tired enough to walk after that.
how about ur body shape? the result isnt show in a day or week, it takes time. be patient.

i think u still not understand how to lose a fat. u cannot reduce a fat at certain spot area.

read this and try to understand it

http://forum.lowyat.net/topic/1398766

there is video link which explain clearly about how fat lose.

deadlift
squat
bench press
lunge
back row

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

someone post this link in bodybuilding topic.

its just approximation of body fat percentage.

http://www.davedraper.com/bodyfat-calculation.html

r u sure u doing HIIT correctly? everyday HIIT? last time i did HIIT, i rest 2 days.

wei wei..ehhehe. i also commercial gym member. can cuci mata a bit. so more motivation to do workout. ahahahah.

ego wont help u. do a correct way. i saw many newbies in freeweight section, do a curling 50lbs, but they use momentum and back to help it. they might get injury because of that. it is better to start light weight as long u do it in correct way. dont care if people look you weak, as long as u know of what u do and hit the right spot of muscle. big guy will respect u and will help u if u want to learn from them. dont be so ego.

orang90 - u forget back muscle is of the big group muscle. forget arms and abs. focus chest, back, shoulder and leg. do it in intense.