i'm doing atkins diet for the moment.. restart back from before puasa..

first try on end of june til end of august.. from 114kg to 103kg.. thats great 10kg for 2 month.. then during raya, i eat too much.. well thats my bad site.. haha.. so weight slowly rise to 109.. thats 6kg increase within 4 week..

what i ate is a lot.. up to 6 to 9 plates of food per day (rice, lemang, laksa, mee, - all high carbo food and meat / chiken)..

now trying to maintain my diet and regular exercise..

my diet

morning
- 1liter plain water
- 1 boiled egg
- 1 slice of chicken burger ( <3g carb )
- 1 meat sausage

lunch
- 1 liter plain water
- 1 slice of chicken burger
- 2 meat sausage
- 2 piece of boiled chicken (big portion ~ 300gram)
- green vege (buy from cafe)

dinner
- 1 liter plain water
- chiken burger / tuna in tin / omelette.

my exercise (been doing for 2 week now)
- slowjog / walk around um lake for about 4-7 round depend on how my leg feel (pain = 4 round max).. roughly 1 hour ++..

- early morning - weight training.. dumbell (5kg) - 8x3 rep per hand..

yes i know, some of fitness guy said that atkins diet is not for malaysian.. but i already did it and i lose 10kg easily without hard exercise.. before this sometimes walk around um, sometimes not.. still lose that 10kg even they said it is muscle not fat.. i dont care much..

so now sticking to this diet.. then i think i'll try to gain back all the muscle lost thru weight lifting exercise.. hopefully it work well later..

my current weight is 106kg, hopefully can get to 90 by the end of this month.. and get to my ideal weight of 85kg + a great body by end of this year.. still on 1st phase of atkins..

comment are welcome please.. thank you for reading my post..

buy.. sausage also.. well, i just watch the carb intake.. need to make sure my daily not over 20g of carb..

the normal bicep i think.. back row? chest prest?? need to google that..

yup.. i do lost easily due to this diet i think.. gain not that much.. since i ate a lot.. but when normal day eat (before diet).. 1 year only gain 2 kg.. since normal eat a plate a meal.. not so many.. when my weight reach 100kg, i try to train myself not to eat so much..

the best thing bout this atkins diet, no need to feel hunger.. i can eat as many as a whole chicken.. when i feel hungry, i just drank up 700ml plain water, then i'll full..

thanks for all your comment..

we'll see the result end of this month.. my target is 106kg --- > 100kg.. thats 6kg in 3 week time.. hopefully i get that figure..

haha shiok sendiri ka.. ok.. i suppose i should start hard is it? well, for a big fatso like me, doing an extreme starting will make me stop the next day.. so i'm slowly picking pace.. last week max 4 round, this week already up to 7 round.. probably next week wanna do 10 round.. and now i cant slightly jog @ 1/2 or 3/4 round of the lake..

i dont wanna straight away jog 3 round then my heart will feel like wanna explode, then next day i cannot wake up because too tired..

those thing did happen to me before this.. cause advice from friend also.. he said must jog cannot walk only, which i cant.. if i jog more then 1 round, end up tommorrow i get muscle cramp or worse i cant even stand up..

but i try my best to add more round and faster the lap time as mention by fellow forumer..

squat in term of weight training is it? not the normal squat right??

will try to start doing that this noon.. for starting how much will it do??

ok.. find it already..
squat dumbell


This post has been edited by NOX: Oct 7 2010, 01:25 PM

thanks for the great feedback..

yes, i do not plan to continue atkins after i done shed all the unwanted 26kg of my weight..

right after that i'll continue with low calori diet.. i'll monitor my daily food intake, i already calculate.. my current DCR is around 2727kcal.. will try to follow that..

wow.. thanks for the exercise suggestion..

love the squat (now i know what is that in gym).. and the woodchop.. nice.. want to start those.. 30 minute in the morning + 1 hour hiit jog+walk in afternoon..

now 106kg.. hopefully will drop fast2..

after reading sususejat.com, i really think i wont have to do atkins anymore.. need to eat in small portion.. need to drank up on plain water to cover the hunger..

just found it out lastweek.. not that follower (long time ady)..

one of my friend (we help each other motivate to lose weight@fat), show me this sususejat link..

read it and i think he's right on the budget and atkins is for western people.. hard to cope when with family (others eat rice and lauk, only me eat boiled chicken)..

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)..

cause u dint eat carb right??

for me, i think for the first few day might be hard to see any weight drop cause your body in state of learning how much u eat and try to boost up metabolism..

*added the quote..

This post has been edited by NOX: Oct 14 2010, 09:05 AM

great advice friend.. suggest me a brand.. lipton?

phew.. after a week (5 day straight) doing my HIIT*, it seem my leg still cant cope with my body weight.. cant push a round more.. 4 round is the max i can do now.. thats about 2km i think..

my HIIT* = i jog til i run out of breath@max heart beat then i walk til my heart beat drop slow.. 1 round i can get 4-6 repetition.. all 4 near 1 hour..

is it consider exercise?? cost i sweat a lot i can say.. wet my shirt out, i'm wearing a sweater to rise trap the heat and make me sweat more.. any negative effect of this??

wow.. your 105kg is a lot different then my 107kg now.. seem yours is with muscle while mine is with fat.. haha..

2 day rest + a bit extra food.. today must work hard.. hwaiting..

may i ask sifu2 here..

is it better for me just doing the HIIT all the way 5 day per week (monday to friday) then rest on weekend.. or i should do it 3 day (monday, wednesday and friday) while cycling on tuesday and thursday??

which one is good for losing weight faster? i trying to lessen my rice intake (carb intake actually)..

now my weight bump up to 108kg.. after one week exercise.. did i do something wrong?? over eat meat can make me gain weight faster is it??

what i eat is more the lauk then the rice.. keeping the 1/4 plate of vegetable.. making my lauk half plate.. its either fish+meat or meat+paru or chicken..

totally frust when my weight dint drop down after the whole week of hard work..

mesomorph?? what the heck is that.. wait.. mr google help me..
"Mesomorph have the advantage of dropping the weight quickly and gaining it easily. A mesomorph can easily lose fat with doing one or two cardio workouts a week and can get good results."

trying to eat healtily.. so i need to alternate it.. oke then.. so for the in between, what exercise should i do??

This post has been edited by NOX: Oct 18 2010, 05:33 PM

erk.. i think my shoulder bigger then my belly la.. suppose its a upside down triangle shape..



what kinda type of body is this??

---

Added on October 18, 2010, 7:38 pmnope.. only little bit of lifting leg (only can do max 10 - give me a stomach pain day after)..

This post has been edited by NOX: Oct 18 2010, 07:38 PM

allrite dude.. thats a great advice..

so basic weight training.. cardio 3 day per week and low calori diet then..

well for the jog and HIIT.. just start to do it 2 week..

really appreciate with all the comment and feedback.. u guys are awesome..

yes.. its only interval training.. since i worry if my body breakdown (working so i got responsible to attend to).. have try to jog faster but later on i get cramp and nearly faint feeling (black out)..

so what best for me now is gaining some muscle by weight exercise is it? so i need to hit the gym? what i have now is one piece of 6kg dumbell.. i think i start with this only for this few week..

will try to ignore carb then.. so eat like normal just avoid the oil stuff and carb is it.. i also eat whole meal bread during my dinner, with tuna in tin (ayam brand).. 2 slices only per day max..

one of my family member did scold me when i said i eat 3 egg per day.. he said high cholesterol maa..

avoid all carb at all.. wow.. thats a bit hard for me.. seem like i restart back to atkins diet.. but now only take 1/4 plate of rice which approx 1-2 scoop of rice..

3 set of complex?? erk.. sorry.. i dint catch that up.. cause never go to gym before..

one good exercise.. got it from facebook video by someone.. did it and really sweat for big guy like me.. demm the squat thing really make my leg struggle..

guys.. i'm done with the exercise.. my leg are totally give up on me.. now i cant barely stand properly..

i think all my leg muscle already tear apart doing that biggest loser exercise.. demm..

i dunno the effect is sooo sooo sooo worst.. effect me, cant work properly today.. its hard to stand up properly..

now i need to rest more.. if i knew it will become like this, i wont do that exercise..

anyway to reduce the pain? any minyak sapu??