I am back here after long time,

after working I gained a lot of weight.. well really alot that's like 10kg
It's impossible to keep up with the diet program which once I keep up to, really difficult to prepare your own food here, eating in the company's canteen - Nasi Lemak, Noddles, Rice, Curry, Fried Chicken, Teh Tarik etc..

After that due to overtime, keeping my schedule to exercise is being irregular even though I still force myself to do it after work.

Anyone working now can mind to share their experience?

I never cut down on my calories intake on my previous weight loss journey, I went from 115 to 95, anyone from the v1 thread should be able to recognise me.

That was the time when I am still studying in uni, I keep simple rules on my eating.

Eat on time, eat more meals, less carbonate, more protein.
Cut your sodium intake
No process food (this alone makes you have to avoid many food including instant noodles, msg, refine sugar, 90% of the outside food, etc)
Always insist of fresh food
Use a better food preparation way (when you cook you always know what it will go into your stomach)

Other than that I do alternative exercise daily like
Cycling - Jogging - Swimming - hiking - racquet sports etc

Nowadays I think for the exercise part would be a lesser problem since when there's a will there's a way. The more problematic one would be on the food intake. I cant think of anything healthy to be consume in my company canteen.

For me it's simple rules which you keep strictly works.

Because when you start worrying too much you are still waiting and not doing anything. So it's better to start it early and correct it later

hehe same boat here, almost same weight, hvn't bother to reduce my diet, but then looks like cutting more weight is inevitable as I need to improve my running time for my next run.

Seriously would start doubting the doctor for selling weight loss program..

you are not far from me. Regarding supplementary such as protein intake you can worry later.
How much exercise you can do relies on how much your body can take in 1 go, remember to rest well and watch you intake (snap a picture of what you eat everyday and seek for advice is a good starting point).

Milo is not not healthy, but it contains a lot of other unnecessary calories, sugars, creamers etc.

I prefer to drink full cream milk, anyway nowadays milk is very much processed too..

They give you good source of vitamin C and for me it helps me to get fresh and feel like fatigue in the day.
Time to resume my lemon drinking, i used to drink it every morning before meal

Been doing cardio all these while, not really want to loose weight, but I do realised I need to loose a lot more weight to run/cycle faster and minimise body injuries from these impact..

hmm eating less?

I have a question here..

Since my goal is to run/swim/cycle further faster.. In order to cut down weight more efficiently I would still do weight lifting instead? I still need to do those cardio in order to be more efficiency and feel what it is at further distance...


I will read on this more later

You think you can bulk without taking supplies? It's almost impossible (very hard) for girls to get bulk, stop worrying them build your muscle

Anything drastic is not sustainable and not recommended, although the feel good feeling with urge most people to go for it

I think weightlifting don't make you short, just that people who are shorter can excel better in weightlifting.. Hmm my observation in olympic lifting most of them are shorter

up to 10% variation ..
read this
http://www.dcrainmaker.com/2011/08/bod-pod...ison-tests.html

take it pinch of salt for the result publish.. look at your mirror and feel good instead

Drop that craving then.. once a while sure no problem..

Instant noodles = pure useless calories with little or almost no nutritious value..

Worry less bout the HRM, we use HRM to see how much our heart can we take, are exercising at our best effort rather than calories burned per hr.. It is possible to get quite accurate calories burning rate but you would have to calibrate your HR to your body.. It's very costly to do that and only professional athlete does that usually..

hmm sad that most hostel doesn't allow home cook.. it's the healthiest and cheapest way to getting your stomach filled.. eating outside for good isn't impossible, just bloody expensive as in those organic shop so on and on..

apply vaseline, reapply when necessary.. it can turn bloody which is known as bloody nipple, not something uncommon for runners caused by chaffling. Nipple tape works well too

do in 1 go or you do in intervals? 20mins for 500x? I thought it would be less than 10mins assume 60rpm..
I don't do too much rope skipping 200~300 normally.. when I feels like..

Since u go gym why not do weight? good for strength training?
food wise it seems to be you are eating too little...

How do you see accuracy of fat analyser, back many years when I enquired in a gym membership, they put me through the analyser and said my BF% is 36. I tried my friend's last week it's around 25% plus minus.. after and workout the % also deviates quite a lot