HI,

I wanted to ask currently i'm on a diet program to lose weight from 110Kg to 85Kg. Currently my weight weight 103.3Kg after 1 month 1 week diet plus training.


Here's my meal plan everyday:


Breakfast: Milk (non fat) + Oatmeal + Banana
Lunch: Steamed vege + Boiled chicken (no spices)
Tea time: Coffee + jacob's hi cal vegetable biscuit (1 packet)
Dinner: steamed fish (no spices) + steamed vege


My training Routine (5 days/week):

Bench press 12 reps x 5 set
Chest press 12 reps x 5 set
Crunch: 100 times
Knee raise: 50 times
Cycling: 20-30 minutes (500 calories goal)


Am i on the right track for losing weight and to tone down my body?

throw in a supper perhaps? throw away crunches it's useless in the mean time.

There's nothing wrong with the crunches right now. The only thing TS should realize is he won't be seeing the abs until he drops his bodyfat %.

it's not efficient, not worth the time doing it. he'd better of replace it with other exercise.

What I'm saying is you don't need to have <10% bodyfat before you start doing direct abdominal exercises. Unless you genetically have pretty well developed ab muscles, you'd only have a flat stomach with some muscle outlines. Getting a bit of hypertrophy in the abs will help a little bit in the long run (paired with increased muscle mass everywhere else and dieting, etc, of course) for fat loss, and they'll definitely look better once the bodyfat comes down.

I'm talking bout efficiency. He weights 103kg and his goal for now is to lose weight. Why don't he throw away crunches and do more efficiency exercises first for weight loss first?

Fair enough.

Back to the topic then, you need to train your legs, your back, every other muscle group, not just your chest.

eh i din know cycling for 20-30min can lose 500 cals.

Allright so what kind of leg and back training should i do?

Squats, lunges, deadlifts, rows, etc etc. All good stuff.

not long enough to hit 500 calories. how i wish 30 mins is enough to burn 500 calories..

apart from that like what hammond said, throw in a supper low in carbs and calories will be good as for the diet.

This post has been edited by ExCrIpT: Jul 9 2011, 09:14 PM

well this cycle in my office gym can customise the intensity level i always put the level at 10 and the calorie meter shows 500 thats how i measure, as for low carbs what kind of carbs is good other than pasta? i'm getting sick of eating pasta.

Use Nutrex Lipo-6 1st... Kills all the fats then after that , build muscle... Simple as that..
Do more cardio...

Hi bro where to get this Nutrex Lipo-6? Any side effect of using this, because my past diet experience i used some prescribed medicine from doctor and did not really go well made me really sick

No side effect one

If you are fat type, go for this :

http://musclemaniaclub.com/Nutrex/lipo6

If you are already build muscle type, go for this :

http://musclemaniaclub.com/Nutrex/lipo6black

This product is for body building people... Screw those doctor.... They just want to earn your money..

Alright bro thank u so much for the insight, i'll try to get one of these.. need to do some research first...yeah u're right those doctors are money sucking vampire

You only go for doctors if you want inject steroids...
Try Lipo-6.. A lot of people try it and it is very effective..

This post has been edited by samsk: Jul 11 2011, 02:01 PM

can I get a steroid injection then go to adidas king of the road run?

The foreigner that run on Penang Bridge run and get all the prize, they use horse type steroid.....
Thats why can win all the race... When they win the race and collect the prize, they look numb and blur...

haha bro for steroid i'd rather not i dont aim for big build body, just toned up body once i reach my target weight..

Lipo-6, then after that, use whey protein

so as off today my weight is 102.2 it seems my diet + training is paying off