Not so sure whether it's right to post here.

Hi guys

Some info:
Height - 165cm
Weight - 65kg
BMI - 23.9


Started going to gym regularly(4-5times per week) on february. I aim for a slim fit/ athletic build. I'm trying to lose weight, and build up my body at the same time

Currently doing

45minutes of cardio (jogging/cycling/rowing machine and cross trainer)

and

all resistance machine for upper body(15x5 sets)


it's been a month and 3 weeks, able to build basic shapes for my biceps, triceps, shoulder

i lost only 3kgs so far (68 to 65kg)


I guess it's my eating habit. Sometimes if busy about assignment, my lifestyle changed and i'll sleep at 5 woke up at 2pm

i just eat biscuits and chocolate without any proper meal, and sometimes skipped meal without eating.


So can anyone suggest me a healthy diet so I can follow since im cooking my own meal regularly.

with ur body stats close to mine, i would say u r not overweight at all. you should reduce the amount of time on cardio and do more strength exercise. you should focus more on building muscle than losing fat. 5 sets per wo session are not enough. i usually try to have close to 20sets for one body part.

there are so many diet suggestions in the sticky. Eat healthier food like oats, lean meat, vege and fruit. avoid eating junk like biscuits and chocolate.

It is really fast to lose 3kg in 3 weeks. it is a significant weight loss. Try to lose 2-3 more kg and start doing more weight training to build a solid body

not overweight, but still fat

planning to lose more fats before focusing on weight trainings. I still have big tummy

and have eating problems too so i would like to hear some better diets for further losing weight

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Added on March 27, 2011, 8:57 amthat's a month and 3 weeks. i dont think that's fast

i saw some sifus here have strict diets such as lunch having this, and dinner having that.

so just wondering if you can give any guidelines/ suggestions about that

This post has been edited by MisterCrono: Mar 27 2011, 08:57 AM

the strict diet is for short term only. Like only for 8 weeks. Some go for 12 weeks. But the cut in calories is gradually where the last 4 weeks will be the most difficult. It depends on your progress by the way.

I missed the one month lol. But still you are losing about 400grams per week. That is good enough. Furthermore, your bodyweight is not high and within a good BMI. it should be quite hard to lose more weight.

you should push more and eat healthier. Do more weights

Diet:

1. Breakfast: 1 cup rolled oat with tuna or whey or no flavour low fat milk and 1 serving fruit
2. brunch: whey protein or no flavour low fat milk with some nuts
3. lunch: 1/2 cup rice, chicken breast, vege
4. tea: whey protein or no flavour low fat milk
5. dinner: boil / roast salmon / chicken breast with vege and omega 3 oil

You can reduce the oat or rice if you see no progress in weight loss after 1 week

Exercise:
Initially do at least 9-12 sets of resistance or weight exercise. After finish do a 30 minutes cardio

consistently follow that and should see some result.

This post has been edited by kurtkob78: Mar 27 2011, 10:50 AM

hi TS, i think i have the same problem as you
almost the same stat as well trying to lose away tummy and try to tone up an athletic body
which gym do you go to?
9-12 sets of resistance is overall or only on one part?
ie, 9-12 sets of biceps, then 9-12 sets for triceps? etcetc?

Ditch the weighing scale for the mirror.

The fact that you're doing resistance training also means you're packing on some muscle. Now muscle is denser than fat, hence it weighs more. So your weight loss is offset by muscle gain. All in all, in the end :

Looking good > Losing weight

yo, not enough time boi... couple of months ain't gonna cut it. some of us have been working out for years.

for someone who started workin out couple of months ago, i dun think u can come up with tight diciplined routine. pls do give urself some time to get aquainted with the forms of the workout. some even takes up to six months to actually learn to put up a good 3-way or 4-way split routine. and then another few more months to master the forms. some won't even get the proper form of certain exercise even after years.

dun expect to transform over-night. which will in turn lead you to the road of disappoinment which will have ur workout interest short-lived. now, we dun want that, do we?

yeha, trying to lose a few more kgs first before going for more weight training. coz im in UK currently until july (gym until late june), and i dont know whether i will work at other places or back to malaysia. so i avoid eating supplement, afraid what i've gained will turn back into fats if i slack off.

hmm. just wondering, what if i skipped one or two of these meals?

coz lately busy with final year dissertation and slept at 3-4 and wake up around 12-1 +-

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Added on March 27, 2011, 6:58 pmnever gonna intend to change myself in such a short period.

im currently in UK doin my deg, so I will end my gym contract by late june. I've seen some guy from my gym, regularly gym with personal trainer and supplement intake, after 6 months still cant get a very good ripped body, just basic well toned body.

that's why focusing more on losing weight rather than get a ripped body and if possible make some change on my chest and biceps/triceps hahah

main point just to lose my tummy and manboobs. So i might think that better diet should be able to help me out in such a short period of time

This post has been edited by MisterCrono: Mar 27 2011, 06:58 PM

haih, u still dun get the point.
not everyone can get good ripped body in just 6 months.
some ppl need yrs
the most important thing is to understand the growth of your own body.
supplement is convenience. if you think u can get sufficient nutrients from solid food, then u dun need supplement at all.

i understand, i dont wish to get a ripped body in such a short period of time

just wanna lose as much fat as possible and tone up a bit so that i would look better when im dressing up.

since you said that your body stat is something like mine, dont you feel like you should shed off more fats?

i have kinda big tummy and manboobs :/ that's what i wanna shed off now.

i avoid taking supplement, scare i slack off in the future and it all become fats later on

false. you should read up more regarding general knowledge regarding muscles and fat. btw mind posting your gym routine as well?

mind giving me a simple explanation about supplements?

I told my gym instructor my main priority is lose weight, 2nd priority is tone up body.

Jogging (20min)
Cross Trainer 15-20min / Rowing 2000m (Alternate days)

Bicep Curl
Triceps Push down
Seated Row
Chest press
Shoulder press
Chin up (with machine support)
Free weight (i do biceps curl only)

all roughly 15x5sets

For cooldown
Cycling 15 minutes

followed by sauna

think of protein supps as any other supplements in the market. its to cater to the lack of protein in your diet. thats all it does. its not a magic powder that builds muscles just because you take them.

i find building muscles is more fun than losing fats.

This post has been edited by janson_kaniaz: Mar 27 2011, 08:48 PM

agree...

for me i had performed 3 days HIIT run (15min per day) and 3 days working out for 1 month by today...

i didnt weight for a long time but b4 cny i was about 75kg... (gained some weight during CNY)

and after one month i weighted 75kg according to the scale...

but i can actually feel the top 2 abs now...

so is not about the figures... is wat the mirror tells u...