Hahah...I am not promoting something here, just want to share some experience. For cereal, you can go for those organic cereal that will cost a little bit more. Please ignore my post if you think I am promoting something. : )

100kg is very heavy. what do you use that weight for ?

What do you mean "What do you use that weight for" ? I dun get you....Sorry... :0

haha i started my regime few years back.. i was 120kg back then -.-

120KG is huge..What is your weight now?

I decide to start lose weight.

My weight is sky high 128kg, height 175cm.

So any good advise, plan to lose about to 90kg where 5-7kg per 1 or 2 weeks?

If walking exercise, need how many KM and how long per day ?

how does a diet plan work out if you work on shifts ?
im on night shifts (12AM-12PM) and meals are provided 11PM (dinner), 6AM (breakfast) and 12 PM (Lunch) ... i always end up super hungry by the time its noon even though on normal days i only eat very little for dinner

Average healthy weight loss is only 1-3kgs per month.
If you are looking at 5-7kg per 1-2 weeks, which is 10-14kg per month...then, it would be a very drastic weight drop. Not good for the body and hard for you to maintain it for long term and also keeping it off forever.

To lose weight, requires changes in eating habits. What's your eating habits like?

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Added on September 18, 2010, 2:38 pmThe timing like night shift, it is hard to control the diet plan. Because sleeping time is already affected too. Unless you do work out...

This post has been edited by allets: Sep 18 2010, 02:38 PM

Oh, thank for the info. So The idea can be 3kg-5kg per months.

My eating habits is very mess
Sometimes, my breakfast can be drag until 10am,sometimes go in very early 6am.
Lunch is go in at 3pm etc.
At night, because a bit busy then 9pm for dinner or 6pm already taken.

Another reason is now I am working at Pasar/hawker stall.
Therefore, food is easy to reach.

Anyway, I try discipline and change diet. Less meat more vegetable.

i tot you use 100kg for weight lifting

The first thing you need to fix is the timing for your meals.
If this can't be fixed first... I think it would be hard to do other things as well.

Oh ya, remember to drink sufficient water too.

Nope. Typo error...What I mean is I use to be 100kg in weight.

hi robert, im new here but im here to share with u my experience
calculated your bmi it's 41.8 and yea thats overweight.
ermm actually i work in medical dept so before i could give u some advice, here is some questions for u (i hope this not too personal?)

1. do u have any history of medical illness? heart problem? diabetes? any injury back/leg or what so ever?
if the answer is NO, then the answer to your question would be:

considering that you are a healthy guy,no cardiac problems,not so old, (lol)
the ideal way is you can either walk (better cycling/jogging) 8km a day and u say u working at pasar? if it's a few kilometres away, you should walk to work and back home everyday
but i think you should increase the length gradually day by day as far as you can go..
but.. no eating carbohydrate foods before workout/exercise.
Control what u eat.. control the calories u take. discipline is really important.strict diet!
Workout in the morning to enjoy high calories burn through that day.
Please eat breakfast/lunch/dinner at the same time everyday, make it a habit. just follow the usual time you'll be taking your meal.
maybe you can consider going to a gym 3times a week, there you can ask the trainer's advice, a professional weight loss program?
eat carbohydrate foods only after workout.
drink a lot of water!

i was overweight too.. did all stated above except i went 2 hours swimming 6 times per week and lost 30kg plus in 6 months.
Never been to a gym before, but read a lot of books. Was overweight again after giving birth, but did the same as above in 6 months i can wear my sexy shirts and jeans again but the process..for me it's very emotional and frustating..not to mention my husband's nasty comments! lmao!

This post has been edited by auroralense: Sep 19 2010, 06:02 AM

Thank for the advise, very appreciate it.
I do not know how to swim. Anyway, I think I try other alternative workouts.


This post has been edited by robertlee: Sep 19 2010, 10:53 AM

now is 77.. wanted to get to 65 but very2 hard

77 is good....dun have to go down to 65. I am about the same weight like you but most of my friend said I look haggard compare to what I use to be. Anyway you did a great job to shed your weight.

77kg is not good for someone who is just 169cm

hello all!!! im back~~ from raya holiday~ and etc.

Syd G - already give birth i guess? Congratz ya!

Anyway, good news is my weight drop since I start my diet. Back hometown, I eat more proper diet, I drop from 68kg to 63kg le!!! Super happy!!!

I will continue what I'm doing and achieve the weight I want.

currently stop the gym

15kg reduce -> 5kg addition -> 2kg reduce
start again to cut

I'm happy with my body right now.. feel better..

This post has been edited by xixo_12: Sep 22 2010, 12:13 PM

if i semangat then i try to wake up about 9PM and have about 30-60 mins run before i start work .. cos by the time i finish work its like 1-2PM already, no time to run after that .. i work 12AM - 12PM shifts

Problem is .. im usually not that hungry for breakfast at 6AM, but by the time its 12PM super hungry .. but eat then straight away sleep ?? die lor ...