High Intensity Interval Training.

Google it.

You'll definitely lose weight if that is what you're after.
But this is more starvation than dieting. I doubt this'll have a positive long term effect.

Why not eat what you want and exercise to burn it off?

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.

Nope. Looks fine.

I doubt you're smearing 100 grams of peanut butter on your bread so by my estimates on a 3 meal per day routine, it's fine. Unless you're underweight and my estimate for your calorie break even point is off, in which case you shouldn't be dieting anyway.

Anyways, without knowing any specifics, this is the best answer I can come up with.

A shame though. The best results come with exercise.
All those celebrities you see on the red carpet looking good, all have exercise in common to compliment their diets.

Walking, do it for half an hour and I think it counts.

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

It's a good place to get started, once you have your strength levels up you can move on to more advanced stuff. Have fun!

I think it was me who said ok to the previous poster, but that was on a one meal calorie intake.
Don't base all your meals on that one answer.

There is a goldmine of information in the bodybuilding section when it comes to dieting, you might want to comb through it first. The important thing is getting your metabolism up, start taking smaller meals on a higher frequency. I personally eat six times a day, two hours after a meal and I'm starving again.

One step at a time. You'll be making a lot of discoveries on the road of getting fit, incorporate those you think will benefit you into your life routine. I think vinesh22 PMed you, so good luck. Congrats for taking the first step on improvement.

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.

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.

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Added on October 14, 2010, 6:05 pmBest 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.

This post has been edited by statikinetic: Oct 14 2010, 06:05 PM

I've tried quite a few brands, and the best bang for buck for me is Optimum Nutrition whey protein.

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Added on October 14, 2010, 6:47 pmOf course. Nobody was born fit.
Once upon a time, I was just like you.


This post has been edited by statikinetic: Oct 14 2010, 06:47 PM

Soy is a legume. Vegetable.
Protein is a nutrient.

They are 2 different things. Protein can be sourced from multiple sources, soy being one of them so you get soy protein.

Ah, who are 'they' in the sentence 'they said protein makes ppl fatter'? This is how most myths start, by making statements attributed to no one in particular. Protein can make you fatter. Carbs can make you fatter. Fats can make you fatter. Let's generalize a bit and say food can make you fatter (That's what carbs, protein and fats are, food). Can food make you fat? Definitely. So where does this leave us?

What makes people fatter isn't food. Food is a necessity. What makes people fat is lack of exercise and generally sitting on their bums all day. Fact.


vinesh22 has got a point on the different composition of protein powders, I eyeball the nutritional label on each product. You all should too. Even down to peanut butter, I make healthier choices by reading the labels. Just by switching peanut butter brands, I cut out 100 calories without any effort. Food is your tool, not your enemy. Make it work for you.

Dropping 40% of your body weight is a little drastic isn't it? I would say set achievable goals first. Why not aim for 90kg as your target and go from there once you hit it?

The obvious is your roti canai breakfast. That'll have to go. I suggest to change it to a healthier alternative.
You can cut down the portions on your breakfast and lunch, then slot in something to eat in between breakfast and lunch. This will help stoke your metabolism and ensure you're not too hungry during lunch and munch excessive food. You now have a 5 meal a day plan, which is good. Get that metabolism going.

The Tandoori chicken might be fine, but why not replace that iced milo with water? Simple change. 100 grams of milo is 400 calories, excluding any condense milk they put in.

Not sure about the intensity of your workout but I think you got that covered.

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.

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Added on October 15, 2010, 10:35 amRemember 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.

This post has been edited by statikinetic: Oct 15 2010, 10:35 AM

Never be too afraid to ask bro. My pals at the gym say I muka gengster also doesn't stop us from sharing info.

Avoid those packet drink green tea, the sugar just kills the benefits. Get those green tea as served in Sushi King or Japanese restaurants. It's much cheaper too.

Don't buy the ones that come in packets or cans. Those are sugared drinks.
Buy the ones in satchets. No sugar at all, like drinking chinese tea.

I'll leave it to you to choose your brands. Read the labels, then make your decision. Take it as a learning process.

Of course it's exercise! Good job! As long as you don't get dizzy from the heat, you're good I think as I do not have much experience with trapping heat to sweat more. Personally, I prefer light clothing when running as I don't like the feeling of trapped heat. I just run more to burn more.

2 half boiled eggs and chappati is fine, but go really easy on the curry. Just enough to give you some taste, curry ain't good. If you want to replace that tea with fresh milk, I say go ahead. But make it low fat milk.

Fruits for Morning Break is ok.

You might want to halve your lunch rice portion and replace with more vegetables if you're feeling hungry. Sometimes go without rice even to restrict your carb intake. I don't take rice when I'm trying to cut down.

Your diet looks set, you success on your weight loss will now depend on what you're doing for exercise and the intensity.

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Added on October 15, 2010, 10:45 pmWhat exactly is this organic drink? How will it make you lose weight?
It can't be a magic drink with negative calories that makes you lose weight instantly right?

I don't like dropping brand names because I believe we live too much on brands and too little on the contents of the product. That said, I am not too keen on certain brands not because of their products, but because of the way they market their products as an easy miracle fix.

Let me put it straight that if you lose weight, it is purely from YOUR own effort. You're the star, no product in the world can take that away from you. Watch your diet, and get your exercise. Even if you don't lose 10 kilos, you at least come out healthier so you win either way.

Back to your organic drink. Let's try to understand this from the basics. How will that organic drink help you lose weight? If your buddy can't explain it to you, or says something along the lines of 'It just does!', I think it would be better to avoid for now.

This post has been edited by statikinetic: Oct 15 2010, 10:46 PM

Go for pure fruits. Nothing beats the original, despite the best attempts of others to convince you otherwise.

Those meal replacement drinks, I'm biased against them as they're not a viable long term solution. Sure, they'll drop your weight some together with your metabolism as it works on your starvation mechanism. But the moment you go back to your normal diet, you'll just balloon bigger. Give normal foods a go first for about 2-3 months and see how it goes.

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.