All started 1 day, our company had some health check event few weeks ago and I passed all except my BP is fairly high, and I was overweight too. I have not measured my weight for a long time and so was quite shocked to see my new weight hitting above 9 series (90). The last time I weight myself was like 4 yrs back when I did my company body checkup (employment) and i was 80kg.

Anyway, last week we had a lot of team lunch & dinner and I feel very tired and weak. I know its due to overweight and the crazy lunch/dinner. I told my boss about it and he set it as part of my KPI.

So, new year new resolution is to reduce weight and have a healthy body.

My goal : 80KG by March (pls advise)
Current : 93KG
Height : 179CM

The main part i wanna cut is my beer belly.. due to working oversea I had to resort drinking beers compare to mineral water (beer = RM15, mineral water = RM20, u get the drift) also mainly my colleagues are heavy drinkers too and quite inevitable to avoid beer.

So, I wanna take away the belly and focus more on Abs. But from other forumers logs I realize a lot start with HIIT and Stamina, Cardios, etc. So i'll start with the same too.

Please advise on the goal to reduce 13 KG in 3 months time, is it possible? Pls advise so I can revise my time line.

Thanks

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Mon 3-Jan-2010


Tue 4-Jan-2010


This post has been edited by Raitama: Jan 4 2011, 01:36 PM

Steam kampung chicken drumstick <--better use breast, not drumstick..

dun let yourself starve...you will enter starvation mode and your body will store fats to encounter another starvation...

I'm always afraid of starvation mode kakkaa...I eat fruits or vegetables every time I feel bit hungry...

Protein shake?...u wanna lose fat rite?..that's going to be useless I think hahaha.><"

jogging for how long bro?..try make it at least 30 minutes...and no total stop, if tired just walk...

for dinner, I use ur breakfast and lunch as my dinner...and for breakfast and lunch I use other menu of course..

just my 2 cent..><"

This post has been edited by El Sol: Jan 4 2011, 03:33 AM

waa.. why protein shake is useless leh? then what shud i drink/eat ?

can advise your breakfast and lunch menu? Thanks !

fat burner??...

I use Animal cut though..

I mean u want to lose weight rite?..why u use protein shake?..protein skake for people who want to grow muscle, no? CMIIW

for my breakfast, just a normal cereal or wholemeal bread, for cereal always choose non-sugary one, like corn flakes..

and for lunch I just eat like normal, but I substitute my white rice with brown rice.. it really makes a difference..

oh, no santan foods, curry, or deep friend thingy.. try to avoid that and try to select those menu that is healthy, what is healthy?..u know lar..><" hahahaha use ur instinct...

read more articles on low GI foods, and how high insulin make us fat..

This post has been edited by El Sol: Jan 4 2011, 01:01 PM

Tue 4-Jan-2010

Grilled ikan pari?..isn't that oily?..><"

sesame dressing..hmm... some salad's dressing high calories..

argghh... failed... dinner at murni ... T_T tomorrow have to restart everything again liao. aih

Hey dude, I was someone with ur similar shape, 180cm, weighed 90kg(heaviest time, July 2010), I came down to 82kg by Sep 2010.
And I'm now 77kg.

Well it's not hard to lose weight, what you gotta do is cut of oily food and carbonate drinks. This what I do. Honestly, we have limitted time for sports and exercises. So watching our mouth is the best things we can do to maximize weight lost or precisely cutting down intake of fat.

Then we get rid of sitting/relax time, working out to burn down fat and build lean muscle.

I din take any supplement, I just goes with eating healthy and working out smart.

I din focus precisely on cardio or strength training, but a mixture of both, everyday.

I was on 22% of body fat%, and now i'm having around 13%.

Well it may not be significant in body building, but at least it counts when come to healthier lifestyle and higher level of fitness.

Some simple workouts that I do everyday.

Punching (Jab, cross, uppercuts)
Kicking (side kicks, back kicks, spin kicks)
Jumping jacks
Lunges (quadceps)
Leg raises (with ankle weight) quadceps and hamstrings
Wall squats for quadceps as well
Crunches (bicycle crunches, normal crunches, side crunches) for abs
V-ups for core strength and abs
bench press wif a pair of dumbell (10kg)
biceps curl (3X8)
weight swing (3X10)
tricep curl (3X8)
skull crusher (tricep) (3X8)
Hold plank for 1 minute
Pushups 15 times
Cobra
cool down streching.

These are all basic workouts that take up maybe just 30mins, but trust me, you feel the burn even few hours later.

And if you have extra time, hit the gym, play wif treadmills and machines, these are the bonus to your body.

Made exercise a segment in life, and you never ever go back to overweight and high BP.

Good luck working out.

Hi to El Sol,

So u oni eat 3 meals per day?