Hi, below are my particulars, feel free to comment.

Personal
Age : 20
Height : 178
Weight : 116kg

Diet
Breakfast : Protein Shake + 4 Scoop of oat + Lecithin
Lunch : Normal meal
Dinner : Protein Shake + 4 Scoop of oat + Lecithin
In between : I take organic high fiber/protein biscuit (to follow the 3 hr meal, maintain high meta)
Snack : Once in a while drink yakult/vitagen to combat sugary mouth (And probiotic can actually help weight loss)
*I drink 3-4 litters of water a day (This can increase meta by 30% as research stated) + Green Tea to burn off more fat.

Supplement
Fish oil -> Overall health and increase meta (and something to do with leptin...)
Vitamin C -> Overall health and increase collagen formation (Afraid after slim the skin look 0.o)
Vitamin B-complex -> Increase meta

Exercise
Hula hoops (weighted)
Aerobic dance

I actually have dumbbell, skipping rope and a yoga mat, but i don't really have an idea to incorporate them into my plan.

Plan Aims
Decrease simple carb intake, avoid sugar spike, sustain insulin and activate glucagon.
Increase fiber, to feel full
Increase Protein, to preserve muscle in case energy deficient result in muscle loss (protein also increase meta!)
Loss weight (To be precise FAT/LIPID) and preserve muscle. When reach 90kg, go for gaining muscle

I also try to sleep early b4 12am

The Reason to open this thread : KEEP ME MOTIVATED!

10 March 2011 116 -> 114 (Hopefully not my scale malfunctioning)
11 March 2011 114->113.5 (Today lunch is too heavy!)
12 March 2011 113.5->113.5 (No exercise today)
13 March 2011 113.5->113 (No exercise today too!)
14 March 2011 113->112
15,16,17 March 2011 112->113.5 (Arrr!! start working in an office... make me sit everyday! cannot, tomorrow morning must wake up early and EXERCISE)!

This post has been edited by Ivangile: Mar 17 2011, 08:23 PM

Nice.. i want to follow it too

Hi, TS, actually u have sum gud equipments for workouts.

Start of ur workouts wif warm ups and skipping ropes. (1 to 3min)

It's sum cardio.

Then u can go for ur hoola hoop and aerobic exercises.

Then for the dumbell, you can always mix in during the break of aerobic exercises.

We call this a combine of cardio n strength training.

For dumbell, u can do sum simple, curls and lifts.

Sum basic movements r like

dumbell curl, dumbell row, squat wif dumbell.

U can google them if u not sure how they actually like.

for yoga mat, it's can always be use for yoga or beyond that.

Guess what, you can use it to train ur abs.

Lie down on it, do sum crunches esp bicycle crunch.

Do "superman" and "cobra" to train ur back n strech ur abs.

And u may go few sets.

All these exercises r simple, but they boost ur cardio, did give sum push on ur muscle.

This will made ur burn of fats last longer than normal cardio.

A boost of metabolism is what u need to lose fat efficiently.

Regardin u said build muscle later, to be frank, build muscle ain't that easy.

Not just by doin cardio will do. So now start workin out wif dumbell n weights will give u sum foundation.

Nonetheless, workin out muscles did increase ur metabolism n cause fat burning.

Sum major groups of muscles to work are quadriceps, hamstrings, core and abs, back, hand mucles (shoulder,biceps,triceps)

these parts can be worked by using dumbell.

And skip ropes is one hell of way to keep ur heart rates up all the time.

These r the home-based workouts.

Good luck in working out.

Hope u reach ur target soon.

Finally seize opportunity to update myself. Erm, really disappointed 0.o Because of this new job.... I get to eat free delicious breakfast and lunch.

In the first thread, you can see my weight gain! however, after 3 days of work...(which make me gain to 114!!! agn) I didn't go for the breakfast already, lunch only eat rice not more than my fist size. It's now 110 with the diet plan above without exercise (6 days work! so damn tired, tons of accounts). And, I add psyllium husk to my diet, so that it can suppress my appetite, you know what? it really does! Thinking of adding inulin to my diet soon.

will follow this thread...with interest.. and hope youll be successful nd inspire others too

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Added on March 30, 2011, 1:45 amim trying to lose some of my holiday weight myself. I stop working and instead of exercising- sleep my life away and gain 6 kg.. it didnt help that i never lost the extra 5 kg that i put on last yr when i stop gym for work.

one thing that i noticed in most of my skinny friend is that they stop eating by 7 pm.. its all over the internet ect. But its harder to put to practice.. me included.. here i am typing this with my awesome mocha by myside. i love a good coffee at the end of da day...but ill try to quit eating afer 7.

theres this good yoga Cd that i have.. i used it when i first got into yoga 7 yrs ago... millions of yoga classes later.. I cant be bothered with the overly complicated... That yogazone is the most complete stuff u need. bought it at speedy. check it out.

ohh and van_takawa is right abt muscle... build it first with weight loss... have u not seen jillian sit on those biggest loser contestant.muscle will burn ur calorie long after ur workout.

lets be healthy..(its for myself too.... - soo bad cos im a doctor i should know better)

This post has been edited by farahalbi: Mar 30 2011, 01:45 AM

good luck
i've been back from uk for 2 months
and have been gaining weight ever since
haih........malaysian food, too much temptation
and i'm not doing anything
all i do is sit at home
need to start doing exercise too!

same here, after went back from UK 3 days before raya, makan2, then makan kuih raya, nasi lemak, nasi kandar, roti canai, i gain about 7 kg..now hitting gym to lose my weight and fit into my old jeans

TQ all for Support, my weight lose very slow... because i can't follow the rigid plan....

Anyway, I still manage to lose weight to 108kg!

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Added on April 10, 2011, 12:07 amIt's 106kg now, have change some diet plan, will update it when free

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Added on April 15, 2011, 9:23 amYay, it's 102 now. Will update all the detail when i reach my goal

This post has been edited by Ivangile: Apr 15 2011, 09:23 AM

Have you been overweight since you were a kid? Would you consider medical options?