honestly you should low down your eating habit especially rice..and those high fiber stuff.
eat more vegetable & fruit.
for snack try to have yogurt.. the most important is dont eat too many supper
should not waste your money on the gym ya.. Try to join the classes too. i mean those classes provide in the gym especially body combat, zumba fitness , body pumping and etc.

then...its your diet...check out what is your daily calorie intake amount to?

Hi guys,

I'm trying to lose weight for my wedding next year, (I'm Male) as my wife complaint lol

I went to gym daily except saturday and sometime sunday if got things to do..

and for dinner i take oat, i started with just oat + hot water, terrible taste then i add 1 pack of 3 in 1 milo but my gym fren say add milo make no different already...

I also eat brocoli, coliflower + carrot braised + salt only..

the thing is i wanna add into variety of diet for my dinner if not sure bored until vomit

I was thinking oat kinda of like porrige and i like porrige with Marmite / Borwls (the sticky black thing) wanna ask if this thing contribute to fattening ?

and new easy diet for dinner / lunch / breakfast are always welcome Thanks for helping..

Started last week 97kg
7 days pass 95.2kg
Aim 70kg please help


A friend also told me coliflower got sugar inside ? also fat ???? anyone can confirm this ???

You need to lay out your daily meal and workout in order for us to give you a piece of advice.

Losing weight is easy, losing fats and preserving muscle mass is another story.

Breakfast - 3 In 1 Milo with cereal
Lunch - Chap Fan with chicken that is not fried or curry + egg / beancurd / orangebeen with egg + vege (small portion rice) or roast chicken breast with small portion of rice.
Dinner - Oat + 3 in 1 Milo or Brocolli + cauliflower + carrot braised with salt.
Snack / Supper - Apple 1 or 2 depends on how hungry.

GYM
Trackmill - 35min = 3min walk, 7min jog, 2min walk 8min jog, 2min walk 8 ming jog, 5min walk cool down.
Crosstrainner = 15min
Some abs machine, you can lie on it and put leg on the end, then pull up your body by handle beside left and right (behind also can add weight) = 12times per set, 6 set with 2.5kg weight. (something like sit-up)
Some abs machine, you knee on it and swing left and right - 15times per set, 6 set with 17kg weight
Abs crunch - 20 times per set, 3 set.

This is daily routine for weekdays, weekend only sometime free on Sunday.

This post has been edited by Kelvin5717: Jun 5 2012, 09:27 AM

just abs exercise and cardio? My suggestion will be take away treadmill and one of your abs machine exercise, use those energy and strength to do weight training, chest, back, shoulder, leg. You need to build more muscle mass in order to burn fats more effective.

Hey guys, need some advice here.

I'm a male, height about 176cm and weight 78kg. Target to lose another 8kg more and start to work out on my muscle.

Currently, my work office is on 3rd floor and I choose to walk the stairs instead of the lifts everyday.

After work, I would hit the gym every monday, tuesday and thursday except saturday and sunday. Normally I will start off with 30min of cycling ( as the gym do not have threadmill) and start to do some weight lifting, sit-ups and other machines. I've been continue like this for almost 5 weeks and I already lose 2kg. (80kg before gym)

For wednesday and friday, I'll have badminton session with friends.

For weekend, I would follow video from Youtube (Mike Chang) doing those m-100, hardcore belly fat burn.

For my diet part, I still eat everything like normal.
Weekdays
Morning = economic mee
Lunch = normal hawker center food
Dinner = less rice and more vege (home cuisine)

Weekend
Normally will be brunch since I always woke up late, and dinner same like weekdays.

So am I doing correctly? Or do I need to do more? 5 weeks for 2kg is it normal or can do better?

Thanks in advance

Wow, I think I'll use your diet plan for now, cause I dont have any and I dont know where to start I'm 80KG and used to be 65KG.

You cereal?

His diet plan is bad and training routine is terrible.

This post has been edited by Faith+1: Jun 5 2012, 04:15 PM

Me too, on diet plus daily 1 hours workout, can fell stamina and strength improve but belly still hardly remove (waist size keep stuck at 76cm )

Your meal plan is terrible (lazy to explain) but if you're in calories deficit, you will still lose weight anyway.

And for you workout, just ditch the abs exercises if you think this going to help to lose tummy fats as there is not such thing as spot reduction. You can do your cardio after workout or during OFF days.

Look up for Starting Strength workout, more compound exercises and monitor your daily diet. Not only you will lose weights, but fats as well.

Don't mind me asking but whats the right meal plan? I'm not sure what diet to follow so many advices from so many websites and books, haha mostly they say avoid heavy carbs and consume more fibre. But whats the idle balance diet in which both are included? Do you have a diet plan or examples?

There are two types of carbs....simple and complex carbs....for me i'd avoid simple carbs...go for complex carbs and you need carbs for energy. There are so called refined and unrefined carbs and unrefined carbs is better than refined carbs in term of simple carbs. So search up those term and you will know more

Thanks, found it http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm

Food Sources
Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Examples of single sugars from foods include:

Fructose (found in fruits)
Galactose (found in milk products)
Double sugars include:

Lactose (found in dairy)
Maltose (found in certain vegetables and in beer)
Sucrose (table sugar)
Honey is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (Note: Honey should not be given to children younger than 1 year old.)

Complex carbohydrates, often referred to as "starchy" foods, include:

Legumes
Starchy vegetables
Whole-grain breads and cereals
Simple carbohydrates that contain vitamins and minerals occur naturally in:

Fruits
Milk and milk products
Vegetables
Simple carbohydrates are also found in processed and refined sugars such as:

Candy
Regular (nondiet) carbonated beverages, such as soda
Syrups
Table sugar
Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain.

Also, many refined foods, such as white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to get carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

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Added on June 6, 2012, 10:59 amRecommendations
Most people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.

Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars.

To increase complex carbohydrates and healthy nutrients:

Eat more fruits and vegetables.
Eat more whole-grain rice, breads, and cereals.
Eat more legumes (beans, lentils, and dried peas).
Here are recommended serving sizes for foods high in carbohydrates:

Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
Fruits: 1 medium-size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
Dairy: 1 cup of skim or low-fat milk
For information about how many servings are recommended, see the article on the food guide plate.

Here is a sample 2,000 calorie menu, of which 50 - 60% of the total calories are from carbohydrates:

Breakfast
Cold cereal
1 cup shredded wheat cereal
1 tbsp raisins
1 cup fat-free milk
1 small banana
1 slice whole-wheat toast
1 tsp soft margarine
1 tsp jelly
Lunch
Smoked turkey sandwich
2 ounces whole-wheat pita bread
1/4 cup romaine lettuce
2 slices tomato
3 ounces sliced smoked turkey breast
1 tbsp mayo-type salad dressing
1 tsp yellow mustard
1/2 cup apple slices
1 cup tomato juice
Dinner
Grilled top loin steak
5 ounces grilled top loin steak
3/4 cup mashed potatoes
2 tsp soft margarine
1/2 cup steamed carrots
1 tbsp honey
2 ounces whole-wheat dinner roll
1 tsp soft margarine
1 cup fat-free milk
Snacks
1 cup low-fat fruit yogurt

Source: http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm

You mean something like this?

This post has been edited by futuredarthvader: Jun 6 2012, 10:59 AM

guys. im 175-178 cm and weighted 96kg. any diet meals suggestion to slim down to 75kg in 4 months time?

Evening.

Is this ok?


1 Coffee twice a day. Each coffee, one(1) tablespoon of sugar.


2 .Bihun. Replacing rice. But bihun are made out of rice correct?

Disclaimer first : as the title at the start of this forum says - all health advice here is not to be taken as medical advice, so though I am a current practicing medical officer, I am to be just considered as voicing my own "opinion".

Basically losing weight is very basic maths.

Energy input must be less than energy output to lose weight.
You can either decrease input or increase output
Every 3300 calories you reduce you lose 1kg of fat

Reduce your calorie intake a day to 1400 calories, and you have -600 calories per day
assuming you have a cheat day/willpower fails 1x a week
you will lose approximately 1kg a week

The other option is to increase output. Running 1 hour increases output by about 600 calories. Do that 6x a week and you lose 1kg fat too.

You can of course combine part of both to acheive the results you want



The other option is physical removal of fat

There is currently on 2 methods - the generally recognised method is liposuction

The newer alternative is injection lipolysis - still has not gotten FDA approval yet for cosmetic sculpting. It is only FDA approved for injection into the bloodstream to break down fatty plaques that obstruct blood vessels. Nevertheless it is widely used in US/Europe and it costs about 400-500 USD.

I've gotten hold of a vial of it and I think it holds much promise. I experimented on myself. XD. Injected the left side of my tummy with the active compound, and injected the right side of my tummy with normal saline. Within a week, when I was pinching the fat on my tummy I realised the left side was bout 2cm thick whereas the right side was 3cm thick. Needless to say I am now busy injecting over my entire stomach.

---

Added on June 7, 2012, 1:31 amDisclaimer first : as the title at the start of this forum says - all health advice here is not to be taken as medical advice, so though I am a current practicing medical officer, I am to be just considered as voicing my own "opinion".

Very possible but you need strong willpower. Take a 1200-1400 calorie diet daily and you should reach your target
Try to do some resistance/weights too so you can maintain your muscle mass.

Willpower is going to be the toughest part.
I know because even this week itself though I was trying to keep to a 1400 kcal diet, I seriously exceeded it.
I still did manage to lose weight though, but that was cause I was cheating with other stuff.
Past 3 weeks lost 1 kg per week. Then I realised my calorie restriction was failing last week. (reduction of energy input failing)

monday - 280g beef, grilled (500 calories), protein shake (640 calories), satay 4 sticks (200 calories), spaghetti (300 calories) = 1640 calories
tuesday - 280g beef, grilled (500 calories), tomyum (400 calories), fries (375 calories), double chicken burger (780 calories), coke (240 calories) = 2300 calories
wednesday - 280g beef, grilled (500 calories), protein shake (640 calories), triple patty burger (900 calories), satay 12 sticks (600 calories) = 2640 calories
thursday - KFC snack plate (1180 calories), protein shake (640 calories), 280g beef (500 calories) = 2320 calories
friday - coffee (150 calories), starbucks venti (600 calories), home cooked dinner (circa 600 calories) = 1350 calories

Realising my diet was gonna fail and that there would be a :horror: gain that weekend, I started on backup plan.

I commenced thyroxine analogues and increased caffeine consumption. (to increase energy output)
I also cheated further by initiating the injection lipolysis experiment to chemically localised breakdown of fat cells. (physical/chemical destruction of fat)

Net result = last week only lost 500g

****

Moral of the story : willpower is what will make or break the dieting plan. If your willpower is strong enough then no problem you can reach your target.
If willpower weak however then need to find other methods.

This post has been edited by Altruis: Jun 7 2012, 01:31 AM

Interesting bro, thanks for sharing.

- as in increase coffee consumption? or tea? or anything with caffeine?

finally i join gym. lol XD
Been kinda lazy to squeeze the time for exercise, max also about 2-3 times a week. Thus, no choice but to spend money to make myself feel heartache for wasting money to pay membership if i don't go

anyway, after lost 12kgs, now maintain and wanting to build up more muscle. I do realize I have water retention problem, any pros here can guide to get rid of water retention issue?

I suppose that should help too. But must be tea/black coffee without creamer and cannot add sugar. Can add aspartame though.

I used caffeine in tablet form...

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Added on June 7, 2012, 11:42 amwhat makes you think you have water retention problem?
who diagnosed it?

pitting oedema over you ankles?
fluid in the lungs?
enlarged heart?

This post has been edited by Altruis: Jun 7 2012, 11:42 AM