well at first i'm also 114.. but manage to drop to 103kg with atkins diet.. u still can eat as many protein @ chicken as u want (a whole chicken for yourself also can)..

but right after u stop, u will get the i wanna taste this and that.. which is very hard to control.. as a result, in less then a month my weight climb back to 110kg..

well, i can say its because "raya".. no one should diet during that period (twice a year)..

Yo orang90,

This is not Kopitiam. Just sayin'.

yeap plain oats is better but if everyday u keep eating de same thingy u feel bored for sure

so i will allowed myself to taste some sweet thou 

Nothing anyone can't do, if they put their mind to it =D

o ya, u might wanna stay away from white rice and white bread. And please don't take too much protein at the same time. you will burden your liver.

Weight train full body. Arms, chest, back, legs...the full circuit.
It'll bring you results faster. Don't focus on a single bodypart.

Reminds me of the guy who comes into gym and does a thousand situps. It'll just give you sore abs.

Spot on. No use doing 50000000 sit ups in the gym if you're not gonna increase your metabolism in the long run.
Do full circuits, and train your entire body instead of focusing on any single part. One good thing I realised about abdominal muscles is their ability to recover very fast, which means u can work on them everyday if you're not lazy. Also, its not just about lying flat and going up and down, remember, even sit ups have proper techniques, so I suggest doing some research on the web.
Here's a good start, hope it helps some of u like it did for me..
http://www.bodybuilding.com/fun/bbinfo.php...WorkoutPrograms

If i eat wholemeal bread (Per Serving 139kcal{ serving size 2 slices} ,224kcal per 100g ) with peanut butter ( per serving{32g} 183kcal and 572kcal per 100g )
Did i consume too much calories? If i ate about 3-4 slices for my dinner

Protein powder and other supplements are just that, supplements!
Supplements aren't, and shouldn't, be looked upon as magic pills or powders that will transform you overnight. For me, they are an easier way of getting nutrients you aren't getting through proper food. They're there to plug the gaps in your diet, not to form the main core of your diet.

Do you need protein powders?
It depends. If you want to build muscle, are you working out? If yes, good. But working out doesn't build muscle, it fatigues it and causes small tears in your muscles which your body rebuilds and the muscle becomes a little bigger. But what does your body use to repair the muscle? Protein! So, if you don't take enough protein in your diet, you can work out all you want and not grow much.

So, are you taking enough protein in you diet? Asian diet is notoriously carb heavy and protein deficient. Fish, meat and even some vegetables have protein. So you do the math and think, okay, I need x amount of protein a day. But all meals considered, I can't reach that figure! I don't want to start eating fish during my tea break in the office. So now you have a gap in your diet.

This is when you plug the gap with supplements. It's tea time and I whip out my protein shake because instead of scarfing down currypuffs, I now get much need protein as a healthier alternative.

See how I did not give you a yes or no, but gave you an overview of the process. Remember to always ask why, once you understand the process the task of making an informed decision becoems much easier. And tread carefully, there aren't many fields which have as much BS as health and fitness. Marketing is partly to blame. Some of it may be well meaning BS, but is BS all the same.
My advice to you as you are just getting started would be to lay off the supplements for now. Even the fat burner. You're just starting to get fit and probably don't need it. Give yourself two months.

After two months, if you do your homework, you're probably in a better position to tell yourself what you need.

Dude seriously, stay off those freaking fat burners man, I'm not saying they dont work, but at the same time, I cannot tahan when people try to "pill" themselves to good health. Look at the long run mate, u start taking lipo6 now. Lets say, after a few weeks of using, u see some weight loss, ok fine, you're happy. Then u start reading that fat burners are recommended to be taken in cycles, which means, u take it for a few weeks straight, then lay off them for a few more. Now, your body was so bloody dependent on those pills that it now cannot burn its own fat as effectively. U see, when u think of taking something, look at it in the long run. Sure, supplement companies might come up with wonder pills to help u loose weight NOW, but at what cause in the future?
As for protein shakes, yes, if u are working out hard, and u need that extra bit of protein for muscle recovery and solid mass building, by all means, go for it. If not, all you're gonna be doing is paying for expensive pee, because that is where the excessive unabsorbed protein will go..

Protein is protein, I don't see why you would want to stick with soy (I avoid because I read in medical papers somewhere it lowered T-levels in the long run) unless you are vegetarian.

---

Added on October 14, 2010, 6:05 pm

Best of luck in changing your life.
Just keep in mind the hardest part is sticking to your plan for the first few weeks. After that, everything is second nature.

Bread is made out of flour too. But it doesn't share the same bad rep as roti canai.
It's the oil. Do you see how much oil goes into it? Lots of oil when they bang that block of flour into pancakes, and more oil when they cook it.

---

Added on October 15, 2010, 10:35 am

Remember the adage 'Always ask why?' and ask your coach to explain it to you.
There are articles that state caffeine as a stimulant, hence it increases your metabolic rate which in turns helps you burn more calories for weight loss. If his explanation matches this, I would suggest you try green tea instead. There is research done that it stimulates your metabolism longer than caffeine yet without the side effects.

dude, fight for ur weigh lose plan ehh.
hmm lemme think 
cheat day means u can cheat but dont overeat la
not good 4 ur health.

After gym sometimes I whack double cheeseburger at McDs. 

I don't have a cheat day, only special occasions like friends having a BBQ that I cheat a bit. If you want to have a cheat day, allow me to highlight this to you. The bigger you cheat, the more you waste your efforts during your other training days. You cheat a bit on your cheat day, your progress is affected a bit. You whack KFC, Pizza hut and McDs on your cheat day and have ice cream for dessert...don't be surprised if you end up gaining weight instead of losing. Your call. We cannot tell you what to eat on your cheat days.

auwww.. poor you

not.

are you even serious about not being fat anymore?

Orang90, what the hell dude.
Every time u give yourself excuses like, "oh its my first time trying it" or "I've worked so hard, I think its alright to have a burger" etc etc
, you're not cheating anyone else but YOURSELF

No use coming here and telling us what u have done and HOPE for a response like, "oh, its alright, you've only done it once" because u definitely won't be getting it from statickinetic, sydg and me. We're here trying to help u out with what with know, the rest is up to u. If u think trying a burger that you've never tried before is gonna help u, then be my guest, just don't come complaining in the future k?
Sorry for the tough love, but I myself am under a bit of stress lately, so no harm intended in my post. I just want u to think of what you're doing. Its ALL ABOUT DISCIPLINE! If u can't engrave this word in your brain, you're not gonna go anywhere dude.

---

Added on October 17, 2010, 1:28 pmsyndicate, I really don't get your obsession with roti canai man.
Do u even read the posts on this thread?

Nah..progress pic..
start with 110kg (time frame 4 months)

105kg


Latest 97kg


if only u can spot different... lol..
for your motivation (whoever in weight loss)

as per 23/10/10
Getting heavy but I don't mind as body look small compare to previous
man boob and tummy getting smaller.. time to buy new pant

why need 50 min? i need 4min tabata + 5min cuci mata on track
1hour in weight training.. taraaa... finish in 1hour 10min

but it's up to your preference.. for me it's about the things that u love to do.. i'm just prefer small amount of cardio + huge amount of weight training..